Wednesday, May 30, 2012

Corporate Wellness and Team Building through Running--Jeremy's Run Race Report

"I can’t tell you how much I appreciate both of you…I NEVER thought I’d be able to do it. I am really very excited and you have inspired me to do more!" 

This is just one of the many emails we received from from the fantastic MedImmune and Montgomery College employees we coached, many of whom ran their very first 5K on Memorial Day at Jeremy's Run and had never run consistently for more than a short distance. 

The employees at MedImmune and Montgomery College started their journey with us when we began our training program in March, consisting of weekly workplace group runs, coaching support, regular follow up with the individual participants and customized comprehensive training calendars to meet each participant's running level.  On day one, many of the beginner runner participants showed up with old sneakers and trepidation, as the thought of running a 5K race by May seemed impossible.  After a quick pep talk and a push, the runners were off.  The beginner runners alternated running and walking for 30 minutes, and as we expected, finished the initial workout with smiles and a tremendous sense of accomplishment.  They realized that showing up is half the battle, and running is not so bad in good company.  We concluded that first session by assigning the participants running homework: simply follow the training calendar we provided, including some cross- and strength training, and, of course, to purchase new running shoes.  

Week after week, rain (even a little snow!) or shine, our runners took time out of their hectic workdays to meet us for a lunchtime run and those who committed to the schedule saw their running improve rapidly.  Even those who didn't commit to the schedule regularly were encouraged and inspired by their co-workers to keep moving at their own pace, and we assisted them with modified schedules.  The employees bonded, the running improved, and within a few short weeks, the participants were logging miles instead of run/walk intervals, and suddenly, the completion of a 5K in May did not seem as daunting to our beginner runners.  

Race day for Jeremy's Run in Olney was much hotter than the conditions under which our runners trained, but they were not discouraged, as we had gone over race day preparation with them and they had all run the distance before race day.  They were ready and eager, if not a bit nervous, to strut their stuff!  The gun went off, and our runners began the culmination of their 10-week journey.   As we traversed the course in an effort to run with all of our runners, we couldn't help but notice lots of smiles, coupled with satisfied exhaustion as each runner worked to push up the last hill toward the finish.  

As each runner crossed the finish line on Monday, they were greeted by the deafening cheers and hugs of their colleagues as well as families and friends who came out to support the group's runners, and we were greeted with expressions of disbelief as they recognized that they had just sported a race bib and crossed a finish line.  Even better, we overheard a few excited discussions about setting new running goals and participating in future races.  Many runners will continue to run together at work, maintaining the habits and schedule they became accustom to over the past several months.  The day after Jeremy's Run, several signed up for our 5-miler program so that they can continue the progress they've made.  We love hearing how so many have caught the "running bug" and how it's helped their health, both physical and mental, as well as created lasting camaraderie in the workplace.  

Thank you, MedImmune and Montgomery College, for spending your lunchtime hour with us over the past few months.  We've enjoyed every moment, and we are so proud of all of you!  Keep on running! 

Tuesday, May 22, 2012

HoJo and Heartbreak--Julie's Pocono Marathon Run for the Red Race Report

Marathons are like childbirth--agonizing pain, followed by a fabulous reward that completely overshadows the agony, and, as a result, serial marathoners willingly repeat the whole experience, while wondering, "How the hell did I end up here again?" I asked myself that same question on Sunday morning while sweating along a two-lane highway during the Pocono Marathon Run for the Red, just four weeks after running the hottest Boston Marathon in recent history.

I am honestly not sure what led me to pay top dollar to stay at the finest Howard Johnson in the Poconos last weekend in exchange for the opportunity to run 26.2 miles in hot-but-not-as-hot-as-Boston temperatures in Stroudsburg, Pennsylvania, other than my constant quest to run the marathon of my life. 
Like so many of my other psychotic runner friends, I am constantly setting new goals for myself, and, as I mentioned in my Boston Race Report, my running bucket list included a sub-3:20 marathon before I hit the big 4-0. My bucket list did not include running my fifth Boston Marathon with a Chilly Towel tied around my neck and ice shoved down my pants, so about three days post-Boston, I found myself clicking the "register" button on the Run for the Red website, which described the race as one of the fastest courses out there. Holy crap--I'd never run two marathons in one season, let alone in one month.

Luckily, many of my psychotic running buddies had run two (or more) marathons in four weeks, so I sought their advice and devised a post-Boston recovery and pre-Poconos taper plan to get me to the Poconos start line with fresh legs for racing. Although my Boston recovery was not as quick as I had hoped, I managed to squeeze in a couple of longer runs and a few sharpening speed workouts, including surpisingly winning first female at a local 5K, prior to tapering for race day. Unfortunately, once again, the forecast for race day was less than ideal--hot and sunny, and, I must admit, I seriously thought about throwing in the (Chilly) towel, as I really had no desire to run another sub-par hot marathon again. Eventually, after much obsessive pondering, I made the decision to give it a shot, packed a bag, said goodbye to the family (who thought I was crazy), and headed up for a night at the HoJo in Stroudsburg.

Race morning was unusually low-key.  After consuming a breakfast of Quaker oatmeal and berries while watching an excellent Three's Company rerun in the hotel lobby, I boarded a school bus from the local Stroudsburg Mall and headed up the start line at Pocono West High School. Sitting in the high school, I noticed how many people were wearing Boston attire, and, like me, were looking for a post-Boston redemption race. Although the temperatures at the start were certainly not cool, the conditions were WAY better than Boston, and maybe, just maybe, I could achieve a personal best on this fast net downhill course. I started out running a 7:30-7:40 pace range and felt strong and in control. I stuck to my fueling plan, and drank 8 ounces of Gatorade every two miles, while dumping two cups of water over my head to keep cool. Every four miles, I ingested 3-4 Clif Shot Blocks and every hour, I took a salt tab. The hills were steep, so I was careful to stay in control and not go too fast on the downhills. The shade was typically on the right side of the course, which, unfortunately, was slanted, so I found myself debating whether to opt for shade and slant or sun and smooth. I consistently selected the former to ensure that I remained as cool as possible. As the miles ticked by, I grew more excited as I continued to feel strong and the possibility of hitting a 3:15-3:18 finish time was well within my reach. As I passed through the mile 20 water stop with relative ease, I took my last shot block and buckled down for the remaining hot 10K.

While climbing the final hill at mile 22, I felt a sharp pain near the outside of my left knee. The pain continued and suddenly, I couldn't run. My leg felt like spaghetti, and I immediately stopped to massage the area. I was calm and hopeful that this was not my ITB, which had never been a problem for me until this moment, but the coach in me knew that this was likely the case. I tried to run again, made it to the next water stop and just collapsed on one of the cots behind the water stop. I was stunned. Ironically, this was my thirteenth marathon, and as I furiously massaged the area in a futile attempt to eradicate the pain, I could not help but think once again, "How the hell did I end up here?"

The terrific race volunteers surrounded me and asked me if I needed medical transport. I refused, tried again, walked back to them, and with tears streaming down my face, accepted the offer for a van to retrieve me and take me to the finish area at Stroudsburg High School. I took off my timing chip, waited another minute and quickly realized that, given the narrow roads and the traffic situation, I could walk to the finish and at least finish my unlucky thirteenth marathon faster than the time it would take for me to be retrieved by a vehicle. As I hobbled through the town for the next 3 miles, I could not help but think about my first marathon in 2000 and how determined I was to finish in under four hours, and how excited I was to finish in 3:59:56. I heard the voices of the runners passing me, many of whom would finish in that exact time, and I listened to their breathing, their excitement, and observed their pride as they realized that they would likely break four hours. Ironically, I limped across the finish line in approximately four hours feeling beaten down, disappointed, and frustrated.

I found my friends, who led me to a torturous bucket full of ice, which was exactly what I needed for my ITB. As I submerged my lower body into the ice bath, I clenched my buddy's hand and thought about the season, the crazy training, my own goals, and to be cheesy, Kelly Clarkson. It's true-what doesn't kill you makes you stronger, and, this experience, along with my previous twelve marathons are constant reminders that the marathon is a different animal that often presents unpredictable challenges, regardless of your knowledge and experience. In this case, I learned the hard way that, unlike many of my running peers, my body is not capable of running two marathons within four weeks.  

And, as I write this 24 hours later after a delicious post-race meal at Sheetz off the Turnpike, I have perspective once again. It's just another race, and I am damn lucky to have the choice and the opportunity to run. Some days are better than others, and what makes running challenging and analogous to our own lives is that while it's constant, it's also unpredictable, challenging, rewarding, and, in this case, character-building.  


I would like to thank my sponsors of this year's race, Howard Johnson's and Sheetz.  Special shout-out to the Run for the Red race volunteers, who could not have been more kind and understanding. Congratulations to my MCRRC peeps who ran outstanding races, and to all of those who ran for the Red on Sunday. See you in Boston next year!

Monday, May 7, 2012

5-Miler Training Program Registration OPEN!

After a successful Spring 10K/10-miler program and a slew of PRs (personal records) set at Pike’s Peek, many of our runners expressed an interest in continuing to train at that level of mileage, but shifting their focus to continued improvement of their speed.  In response, we are excited to announce a 5-miler Training Program to help runners who are already able to run a long run of at least 3 miles (or have recently completed a 5K)  reinforce their base mileage and add speed work to improve their finish times.  This 8-week program will begin on Sunday, July 22 and targets the Navy 5-miler on Sunday, September 16 but can prepare runners for any number of fall races from the 5K-10K distance. 

As with all of our group training programs, all participants will receive:

  • personalized coaching in a group setting,
  • a comprehensive training calendar with individualized speed work,
  • weekly group runs (Sundays in various locations generally in Rockville/Bethesda/DC),
  • guidance from certified, experienced coaches,
  •  information/presentations on running-related topics,
  • a technical t-shirt and
  • exclusive Run Farther & Faster discounts on race entry and running gear from

Cost for the 8-week program is just $70 but until May 24 take advantage of the early registration discount and sign up for $60.  Sign up with a friend and if at least one runner has not participated in a previous program, get the special “Buddy Rate” of $100 for both runners.  Registration fee does NOT include race registration, but all Run Farther & Faster runners get a discounted entry to the Navy 5-miler with our discount code.  

Register by choosing the appropriate selection from the drop-down menu in the sidebar to the right.  Contact us at and for additional information.  Hope to see you in July!