Flexibility Unlocks Potential

How flexible are you with the training you do?

I am happy to say that my training has been gaining momentum lately and I feel prepared for my first 5k race in over 2 years!

It’s Carly again, Marc’s wife, and I’m taking over his newsletter today!

I have been running 4 to 5 days a week for the past few months, and I’ve been able to get a longer run of 6 miles in a few times.  I’ve been doing a decent job keeping up on my strength training too!  Can’t have everything, can we?

Big win for the week, though: an awesome outdoor yoga class for the first time since the pandemic hit! All this to say, I’m hoping for a good run this weekend.

I have also been mindful of my flexibility. And no, I am not talking about hamstring stretches...I mean flexibility in my running plans.  I used to be extremely strict with myself; if I had a plan for the day or week and I did not accomplish it, I was very irritable.

For example, last week I had the kids, the dog, and myself to get ready for a morning run.  And as I was putting on my sneaks, I remembered that we were having workers check out our house that morning. I called their office to see if they were on their way and they said within the half-hour!  Luckily I waited because they actually arrived only 10 minutes later and the visit lasted an hour.  Obviously, a run did not happen. And while I could have been really bummed, is a stroller + 2 kids + a dog run really the most enjoyable run ever?

So instead, I went with the flow.  I fed the kids lunch, put the baby down for the nap, and took my daughter outside while I did a workout.  I felt GREAT and accomplished after the workout too - no regrets!

So why do we get so stuck on the run?  I think it's because of the counting of the miles.  I ended the week with 12 miles rather than 15 miles. But really, I still moved my body, got on a good sweat, built some strength, and had some fun.  Isn’t that what it's all about?  

Here’s the workout I did. After a few rounds of dynamic warm-up stretches first I then finished my workout with my daughter.  She joined me for some of the bear crawls and long jumps and she acted as my timer for my 30 seconds of mountain climbers (she got stuck on number 28 each time!!)

Friday’s Action Plan:

Have a plan of what you’d like to accomplish, but be flexible with how you achieve it.

What’s Got My Attention:

Article: American Track League set for 10-meet summer series 

Article: Harder to Get Into Boston Than It Has Been Since 1986

Popular Articles on the Blog this Week:

Active Warmups Prior to Running

6 Ways to Keep a Runner Healthy

Everything You Need to Know About Easy Running

Popular Newsletter Sessions:

Success Isn’t Linear

Staying Ahead of Training Fatigue

Quote of the Day:

But I also realize that winning doesn't always mean getting first place; it means getting the best out of yourself. - Meb Keflizighi

Connect with me:

Here’s what I’m working on and what I’d love you to check out:

What Marc's Up To

Thanks for following along on 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.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

(No) Rest For the Weary

My stance on post-peak race running has shifted through the years

Some people rest completely after a season; some don’t even blink an eye towards taking time off. Which are you?

I was always on the side of complete rest after a long season. It’s probably because that’s what I was used to: after every season in high school and college, that’s what we did.

More recently, I took 2 weeks where I ran every other day or every 3rd day and by the time the two weeks were up, I was refreshed, recharged, and most importantly, not feeling like I had taken a year off from running.

After my season this go-round, I thought I was going to take a week completely off. But my birthday fell at the beginning of the off week, so of course, I had to run a few miles to celebrate.

And after that run, I realized how close I was to 100 miles, so there’s a really good chance that while you’re reading this, I could be literally out running.

Do I need the 3.5 miles? Absolutely not. But I AM a believer in keeping up momentum wherever and whenever you can. If a 100-mile month keeps me motivated to get back into training during the summer months, then an early morning run to close out April doesn’t sound so bad.

What’s your take on post-peak race running? Do you run or do you take off? Leave a comment or reply to this email with what you do!

Friday’s Action Plan:

Use motivation any way you can - whether it’s from within or with a little help from an outside source.

What’s Got My Attention:

Podcast: Armchair Expert with Dax Shepard: Alexi Pappas on Apple Podcasts  

Article: New CDC Guidelines Say You Don’t Have to Wear a Mask When Running Outdoors

Popular Articles on the Blog this Week:

Glute Activation for Distance Runners

3 Workouts to Get Back in Running Shape

Guide to Resistance Bands (Therabands)

Popular Newsletter Sessions:

Motivation During Uncertain Times (April 2020)

No Delaying This Time (April 2021)

Quote of the Day:

“Success starts with the mindset that you can do it. You must believe that you can, despite what adversity may come your way.”

Connect with me:

Here’s what I’m working on and what I’d love you to check out:

What Marc's Up To

Thanks for following along on 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.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

No Delaying This Time 🦾

Been flexing my fitness for 6 months; time to show off

Sponsored by Cinnaminson Track & Field Academy

Not sure what to do with your kids this summer? Cinnaminson Track and Field Academy brings track and field to youth athletes in Burlington County. Learn the basics of track and field in small group sessions. July 6th-9th and 12th-15th at Cinnaminson High School.

For a limited time, TrainwithMarc subscribers get 10% off a 1 or 2-week camp registration.


I am not good at signing up for races way ahead of time.

I used to be better with it. It’s not that I’m a procrastinator or lazy, it’s just that I wanted to keep my options open. In fairness, the bigger the race was (like Philly Half Marathon) the further out I needed to register... And I was probably ok with it. But as I got older, I became a bit more injury-prone, and signing up for races a long way out wasn’t in my best interest. Who wants to sign up for a season of races and risk getting injured and not being able to race any of them?

That was my logic at least… If “race A” wasn’t an option anymore, then certainly “race B” was!

Fast forward and now we HAVE to sign up early because races are restricted in size. You know the deal. So I did what I normally don’t do - I registered for the Good Day for A Run 5 miler this weekend back in January! Can you freakin’ believe it?

But before you call me a hypocrite for going against my own rules… Here’s why I was ok with signing up so early. For starters, I’m way healthier (knock on wood) than I’ve been in a long time. Secondly, I didn’t have to pay for this race. I know what you’re thinking - how the hell did I do that…

Here’s how: If you volunteer for a GDFAR race they’ll gift you two free race entries. Way back before the pandemic, Carly and I (and Lucy) volunteered for a race and we were each given 2 entries to races. Hell. to. the. yes.


Last week, I shared a post titled How to Taper for Your Peak Race. Did you read it? What did you take from it? Leave a comment and tell me!

Did you read Carly’s letter from last week? What else do you want to hear about?

Leave a comment

Friday’s Action Plan:

After your peak race, make sure you take time to fully recharge your batteries. That might mean significant time off/away from running before you feel whole and full again.

What’s Got My Attention:

Article: Big Dog's Backyard Ultra: The toughest, weirdest race you've never heard of 

Article: Earth Day 2021: athletes and brands that are making a difference - Canadian Running Magazine

Popular Articles on the Blog this Week:

Interval Training 101

Tempo Running for Dummies

3 Workouts to Use To Get Back In Running Shape

Popular Newsletter Sessions:

Success Isn’t Linear - April 2021

Squashing my Race Week Nerves - September 2020

Quote of the Day:

It's easier to do nothing and tell yourself that it will never work out than to attempt something and find out.

Connect with me:

Here’s what I’m working on and what I’d love you to check out:

What Marc's Up To

Thanks for following along on 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.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Success Isn't Linear

Lessons from the ups and downs of distance running

Here it is, almost mid-April 2021…

I am Carly Pelerin, Marc’s wife and I’m taking over his newsletter today!

Today I’m writing to help hold myself accountable to my spring training, but also to help motivate you.

The last year has been tough on a lot of us, but for the last few months, I have been slowly building my mileage up. Currently, I’m running around 14-18 miles per week.

I’m looking forward to upping my mileage, cross training more, and continuing to add strength training to my weekly plan. I’m hoping to continue sharing my experiences with you in hopes that it keeps you going when you start to struggle, because we all struggle at some point!

For those that don’t know me, I have been a runner since my high school days. I ran in college, but had brief stretches in college and after where I wasn’t running regularly (hello semester abroad, postpartum, and the occasionally injuries). For the most part though, running has been a regular part of my daily routine for the last 25 years.

I’m so thankful for the habits and structure that running has given me. On most days, I don’t even have to question myself: “can I get exercise in today?”, instead, “when will I get exercise in today?”


This week’s breakdown:

Monday: 4 miles of hills with the BOB stroller (but I should also mention Marc was pushing the BOB for this run!)

Tuesday: 4 miles

Wednesday: 4 miles

Thursday: OFF

Friday: 2.5 miles

Saturday: 5 miles

Sunday: Yoga + Strength

Total mileage: 19.5!!  Definitely the most I have run in a week in the last two years!  (That sounds a bit crazy for me but between pregnancy, post-partum, injury, and the crazy quarantine life, I am going to choose to be proud of that 19.5 miles)  It was a bit of a cheat week too because Marc was on spring break so my schedule was A LOT more flexible!

In addition to my mileage is dynamic warm-up exercises.  I have learned that as I age and my body changes, I NEED to warm up properly.  It’s a hard reality but if I have 30 minutes to work out, I will have to make sure I properly warm up 5-10 minutes which means only 20 minutes of actual running.  Not perfect, but it beats getting an injury!  I change up my exercises most days but I try to include many single-sided exercises to get my core functioning properly before I hit the pavement.  This week’s warm-up included:

  • 60-seconds jump rope

  • Bird-dog (10 each side)

  • 60 seconds jump rope

  • Fire Hydrants with leg extension (10 each side)

  • 60 seconds jump rope

  • Front-side-back straight leg lifts  (10 each side)

If you have Amazon music, check out this playlist I put together to help your workout!

Did you like today’s post? Share it on social media or give a shout out to Carly by replying to this email.

Leave a comment

Friday’s Action Plan:

Give yourself a break. Training is not linear and you shouldn’t expect it to be.

What’s Got My Attention:

Article: Meet the man hoping to become the first professional triathlete with autism

Popular Articles on the Blog this Week:

Marathon Training Lessons: What I’ve Learned that can Help You

Updated post: Core Running For Runners

How to Taper For Your Peak Race

Popular Newsletter Sessions:

When You Don’t Feel Like Running

Quote of the Day:

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. - Jesse Owens

Connect with me:

Here’s what I’m working on and what I’d love you to check out:

What Marc's Up To

Thanks for following along on 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.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Off the Grid 🥇

Would you rather: World 5k Record or Olympic Medal?

Happy Friday everyone. We picked a PERFECT week to have a staycation, right?!

It had been a real long time since I last put out a blog post - something about writing for my newsletter and also for the blog found me quite, how do you say, overwhelmed…

I had been chipping away at the post for about 4 weeks, but now it’s scheduled and ready. It’s called How to Taper for Your Big Race. It’ll be sent out Wednesday morning and you can catch it on social media or straight from my blog if you subscribe to it.


Last week, there was running news about Asics's version of the ‘super shoe’ - I haven’t bought into the whole phenomenon yet. I’m not sure what I’m waiting for other than I feel really good running in the shoes I currently train/race in, so why would I jump to a pair of rocket ships when my current mode works well enough…

Do you have a pair of the so-called “super shoes”? What are your thoughts about when someone should make the transition to them?

Leave a comment

This weekend I will be lining up for a 5k down in South Jersey - big thanks to Second Capital Running for hosting. The plan is to run even splits and then compete over the last 800 meters. Based on my 4:58 mile time trial from 2 weeks ago, I think a 16:50-17:10 would be ideal and I’d be happy with it.

Do you ever use a pace calculator or running calculator to predict race performances? If you’re stuck and need help - I can assist you.

Leave a comment

Friday’s Action Plan:

Don’t neglect some time off! After a long season it’s really good to rest, recharge, and refocus with some days off and some cross-training.

What’s Got My Attention:

Article: Want to run the Boston Marathon Live? Here are the details

Article:  What Makes a Pro Runner Valuable to a Brand?

Popular Articles on the Blog this Week:

30 Days to Get in Running Shape

Active Warmups 101

Tips to Open up Your Stride

Popular Newsletter Sessions:

My Argument for Being a Morning Runner - Oct 2020

Prioritizing Health & Wellness - Sept 2020

Quote of the Day:

There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do.

Connect with me:

Here’s what I’m working on and what I’d love you to check out:

What Marc's Up To

Thanks for following along on 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.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

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