✌️Session 16: Find Your Success

Use these 6 strategies to have success at whatever you try next

Hello and thanks for coming back to the newsletter. I’m excited that you’ve decided to kick off your weekend with a little slice of running.

Success: the only time success comes before work is in the dictionary. One of those old sayings that creeps up whenever someone is writing about long term progress and motivation.

This week, as I was writing my post titled the 6 Simple Opportunities to be Successful as a New Runner, I kept coming back to my love of Grit: the idea that a person with grit is going to overcome small obstacles and not let setbacks destroy their running (or life) goals.

Success in any endeavor, whether it’s fitness related or not, comes down to how well you can persevere when shit gets tough. Because, inevitably, it will. And when it does, you’ll want to have some steps in place to get you back on track.

So today, here are my 6 strategies to get and stay successful in running:

1. Start really slow

2. Learn as much as you can

3. Be a realist

4. But also an optimist

5. Make small changes

6. And be ok with the “process” taking a long time

Running isn’t easy - and if someone ever told you it was, they were lying to you.

Again, for a full run-down of what each of the 6 steps are, head to the blog post.

Big Events Coming Up:

speed sessions left! August 20th and August 27th

What’s Got My Attention:

Podcast: This is what a runner looks like

Article: Marathon Nutrition: A Complete Guide

Video: Runner + Dog = Sub 4 min mile attempt

Quote of the Day:

“It's not about where your starting point is, but your end goal and the journey that will get you there.”

Connect with me:

Our Facebook group specifically for runners is here.

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Grit video

⭐Session 15: Motivate YOU

Finding & keeping your running motivation

Hello and thanks for coming back to the newsletter. I’m excited that you’ve decided to kick off your weekend with a little slice of running.

This week on my blog, I found some questions, added a few, and came up with 13+ questions that people probably don’t know about me. Some of the questions, like my PRs, people can just look up if they really cared…

But others, they dig into my motivation. What gets me out the door for a run when there isn’t enough time or when I really just don’t feel like running. That’s the underlying message in my post.

For example: Question # 4: What’s my quirky running habit?

My answer isn’t that I tie my left shoe first; it’s message is that I’m always trying to push myself to be better - for you, for my family, for me.

I realized recently that I have things to say and a decent way of sharing that message and I’m grateful that you’re reading this and, in doing so, trying to become a better runner.

To read all of my answers, like # 11, how do I stay motivated in the summer, you’ll just have to head to the blog post and read.

Big Events Coming Up:

2 speed sessions left! August 20th and August 27th

What’s Got My Attention:

Website: New York City Marathon announces elite field

Video: Recap of the 2019 USA Track and Field National Championships

Podcasts: (Quick note: I have NOT listened to all of these yet; but Reddit says they are good!)

Ten Junk Miles

Citius Mag

Runner’s High

Quote of the Day:

“Today I will do what others won’t, so tomorrow I can do what others can’t.”

Connect with me:

Our Facebook group specifically for runners is here.

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Session 14: Heart Rate

Hello, hello and welcome to session 14 of the TrainwithMarc newsletter.

I set out this week to write a post that would help an athlete I’m coaching. He had some issues with running too fast on his easy runs and being left behind during workouts. Essentially, he was running too hard on his easy days and had nothing left for his hard days.

Raise your hand if you’ve ever been guilty of that before!

So I outlined some reasons why heart rate training is a really good strategy to get him in shape for his cross country season.

For starters, he now only has to focus on 1 number: his heart rate. When he goes out for an easy run, he can only run as fast as his heart will allow him to go. If he’s tired or running on hills, his heart rate will be higher. A higher heart rate will mean a slower pace.

As Dave Welsh, owner of the Haddonfield Running Company said recently, he uses a heart rate monitor to keep his easy days in check. Again, he can only go as fast as his “easy running, heart rate zone” will allow. Some days, I’m sure it’ll be 7:00 pace and other days it might be closer to 8:00 pace.


What’s Got My Attention:

Article: How to Utilize Heart Rate to Become Better Runner (Jack Daniels)

Video: How To Run Using Heart Rate Zones


Quote of the Day:

“In running and in life, you need to find happiness in the daily process, whether that’s training or just living, before you can enjoy the end result.” - Matt Hughes, Canadian Olympic steeplechaser

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Session 13: Eat for Performance

Hello everyone!

Welcome to those who are new and thank you to those who’ve come back!

This week on the blog, I (really with the help of my wife, Carly) wrote 5 summer meals we’d make in a heartbeat. We love to eat good food, but more importantly, we like the food we eat to fit into our (hectic) summer schedule. We don’t want (or need) to spend hours making a gourmet meal when simple fish tacos, for example, will do.

More importantly though, we want to be a source of healthy inspiration to you all. It doesn’t have to be complicated. It doesn’t have to be intricate. Don’t make it more messy and confusing than it has to be.

It DOES however have to fit into your life. Just as with everything, you can’t always have pizza and fries, although a world in which that existed would be fine for a lot of us. So check out our simple and easy summer meals: good enough for us and tasty enough to share all in one spot.

Big Events on the Horizon:

USA Track & Field Championships (starting Thursday and running all weekend)

TrainwithMarc’s Bob is racing this weekend - good luck!

What’s Got My Attention:

Video: Run Fast. Cook Fast. Eat Slow (Shalane Flanagan): Thai Quinoa Salad

Article: Healthy Sides for Summer (Picnics)

Quote of the Day:

When you feel you can’t go on, know that you’re just getting started. - Kyle Maynard

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Session 12: Improve Your Stride

How running drills can make you a faster, more efficient runner

Hello everyone!

Welcome to those who are new and thank you to those who’ve come back!

Since starting up my speed sessions (which I freakin’ love doing), I’ve done a lot of research on what it takes to have efficient running form. I’ll be the first to tell you - when I was young and new at running, my running form was all over the map. I was gangly, weak, and couldn’t hold myself up.

As I got stronger [weight room 2x a week for 4 years] and put in more mileage definitely helped lengthen and smooth out my stride. As I got stronger and faster, I was even more motivated to keep up the extra work.

Unfortunately, that’s what it boils down to: extra work.

I’m here to tell you the extra work (what’s done outside of logging miles) is SUPER important.

We’re all here because we want to run fast - - - so you need to give yourself that opportunity. Here’s a quick snapshot of what was in my blog post, entitled Increasing Stride Rate:

  1. Stride rate is a ratio. The “formula” for SR is stride length x stride frequency

  2. Drills, drills, drills. You won’t get faster or have an improved SR without doing some pre-run drills.

    Practice with good form. Go slow when learning the routine - it’s going to feel super awkward because you are conditioning your body to move in a new pattern.

I’m confident you’ll get a lot out of the post. Read it, practice it, share it.


Big Events on the Horizon:

Bob has an 8-hour endurance run next weekend in Miner's Lady (West VA)

What’s Got My Attention:

Article: The Best Running Tips of All Time

Video: The guy who’s run every day for 50 years

Quote of the Day:

“Ask yourself, who do you want to be? Figure out for yourself what makes
you happy, no matter how crazy it may sound to other people.” - Arnold Schwarzenegger

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along in the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

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