The Power of Connection

Getting together with other runners has reignited my fire

This weekend was the first time in 6 months that I’ve run with more than 1 person.

What did I do? I ran a race!

It felt so good and such the right thing to do to line up with other runners to compete in the Run the Ave 5k down in Vineland. Andy did an AWESOME job of keeping everyone apart from each other at the start. I felt I did my part and did all of my pre-race running away from crowds; I did striders and drills away from the start line. Only in the last 3 or 4 minutes did I ever get remotely close to anyone and I was masked up and still off to the side. Even as the race started, I wore a mask to ensure I was doing my part.

If you were wondering, the race went very well for me. I was predicting a 17:50-18:10ish effort. I guess you could say I surprised myself with a 17:36. My first mile was 5:22, which is the same pace as I ran my sprints at the end of last week’s workout (:40 seconds for 200s), so that came as a bit of a shock, but then we all settled in and I ran splits of 5:51 and 5:48.

I really think I needed this in-person race to justify and solidify why I did all the summer running that I did. Since school has started, training naturally took a bit of a hit, but I’ve been keeping up my momentum (hello 6 am runs) and while my training volume has gone down, the fun I’m having continues to grow.

I’m hoping that in the next few months I can create/find some new challenges to tackle, as well as get my wife healthy enough so that we can both go for runs.

Are you running any fun events? Have a running challenge you think I’d like? Please, send information my way!

Leave a comment

Friday’s Action Plan:

Look to support your local running community: shop local, share a social media post, or join an in-person or virtual event.

What’s Got My Attention:

Article: Review of the Nike Air Zoom Alphafly NEXT%

Article: I’m a long distance runner: this is how I prevent post-run stiffness

Popular Articles on the Blog this Week:

9 Reasons to Love Fall Running

3 Simple and Effective Running Workouts

Fueling For Your Long Run

Popular Newsletter Sessions:

Active vs Passive - Sept 2019

Saving the Racing for When You Are Ready - July 2020

Quote of the Day:

Never give up on a dream just because of the time it will take to accomplish it, time will pass anyway. - -Earl Nightingale

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

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


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.

Squashing My Race Week Nerves

Managing stress and eliminating self-doubt will help me race fast

Race week is upon me! I’m heading down to Vineland, NJ for the Run the AVE 5k this Sunday.

It’s been 11 weeks since I last ran a race or time trial. In that last attempt, I ran a 4:50* mile, and since then, I took 10+ days off to recover, then started building my momentum for the fall.

During the 9 weeks I’ve been back, I averaged 5 or 6 runs per week and have consistently felt better each week. I’ve added in workouts [tempo runs, some speed work, and lots of hills] and have gotten my long run up to 10 miles.

I really do not know what this weekend will look like or feel like from a pandemic standpoint, but I am really excited to see how all the running I’ve done pays off.

This much is true: I’m a much better racer than I am a trainer. I just race well even if I’m not in great shape, but now that I’m in good shape, this weekend should be a very promising start of fall racing for me.

Are you racing soon? Virtual or in-person? What is your comfort level with in-person racing? Are you going to be racing later this fall? ⤵️

Leave a comment

Friday’s Action Plan:

Want to run fast? Spend time running fast during training. The first way to add speed is through striders. You can do striders after runs or before workouts.

Big Events Coming Up:

Run the Ave 5k - this Sunday

Good Day for a Run - this weekend

TrainwithMarc virtual 1-hour race - details TBD

What’s Got My Attention:

Article: The Ultimate Beginner’s Guide to Using Your Local Track

Article: A College Runner Spends the Night in a Tree to Escape a Bear

Popular Articles on the Blog this Week:

Heel Striking vs Forefoot Landing

Fueling for Your Long Run

30 Days to Get in Running Shape

Share

Popular Newsletter Sessions:

Time Trial - April 2020

Making the Time - September 2019

Quote of the Day:

“It's not about having time. It's about making time.”

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

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.

Are Your Workouts Diversified Enough?

Why switching up your workout paces will pay dividends

Just like your retirement account(s) should have various types of funds in them, your running paces should be equally as diverse, with some fast running, some slow running, and lots of paces in between.

One way to make sure you have a well-balanced running plan is to try running at different paces over a period of time. Some say that timeframe is a week, but I personally think it’s more like 10 days. What this means is that over the course of 10 days, you should be hitting paces that range from pure sprinting to casual running.

I know - that’s a really big window of paces. But you have 10 days to tap into each of those different systems.

How I’d go about it probably looks something like this:

So not only am I able to hit all of my systems over the course of 10 days, but I also vary what the workout is. I rarely, if ever run the same workout twice in a calendar year. Something changes, whether it’s the number of reps I do, the length of the reps (1 minute, 2 minutes; 400 meters, 800 meters), the amount of rest I take… Something is different.

Why should you hit every pace every 10 days? It’s important to stress each of your aerobic systems with different stimuli. If you’re always doing the same run distance at the same pace, you’ll be in shape, yes, but you’ll start seeing diminishing returns. You won’t get any better! To consistently get better at running, we have to keep targeting and tapping into different systems at different paces.

hard day —> easy day —> easy day —> hard day —> easy day —> easy day

Rinse and repeat.

Have questions? I’m here for you.

Leave a comment

Friday’s Action Plan:

Aim to hit some amount of running work at each of the 6 different running speeds in a 7-14 day window.

Big Events Coming Up:

Run the Ave 5k in Vineland, NJ

What’s Got My Attention:

Video: Bowerman Track Club Smash 5k Olympic Standard

Article: I’m an Olympic Runner—Here’s How I’m Staying Motivated Now That the Olympics Are Postponed

Popular Articles on the Blog this Week:

30 Days to Get In Running Shape

8 Essential Stretches You Need to Be Doing

Tips to Increase your Stride Rate

Popular Newsletter Sessions:

The Best Version of Yourself

Hips and Ankle Alignment

Share TrainwithMarc

Quote of the Day:

“However ordinary each of us may seem, we are all in some way special, and can do things that are extraordinary, perhaps until then…even thought impossible.” - Sir Roger Bannister

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

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


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.

Prioritizing Running

Getting back to work and creating time to still focus on what's important

Quarantine is about to be lifted for the Pelerin crew as I’m being asked to head back into the classroom.

Since March, the 4 of us have done our best to stay local, stay out of buildings, and away from potentially risky situations.

Now that I’m heading back to school, there will be a lot less time to run, be with my kids, and accomplish what I want/need to do.

2 years ago [gosh, how has it been two years already], I wrote some training tips on how I can/will “adjust” from life as a full-time dad/running coach to a full-time dad/teacher/running coach.

I’ll tell you what - adding in that full-time job (especially this year during a pandemic) is going to be a shock to my system.

Since March, I’ve upped my mileage from 40 miles a month in January and February, to averaging 100 miles a month since March. There’s just more time - even with online teaching - to get and stay active.

This experience and the pandemic has been a real learning experience for me as a runner and a coach. Here are a few things I’ve explored, learned, and hope to adapt after the pandemic is gone.

  • Races need to (and have done) a good job of adapting to the needs of runners. I applaud their efforts.

  • Training has been emphasized in favor of partial training and mediocre race performances

  • Discovering and fine-tuning our needs versus our wants.

  • Emphasizing the importance of experiences with friends over material possessions.

What kind of emotions are you dealing with? I’d love to hear from you:

  1. you can reply to this email

  2. you can reach out on social media

  3. Leave a comment (hit the box right here)

    Leave a comment

Friday’s Action Plan:

Set a challenging goal (monthly miles, elevation gain, etc) and tag along with a friend to accomplish the new goal.

What’s Got My Attention:

Article: Generations pass and Wilma Rudolph’s 1960 Performance in Rome Continues to Inspire

Popular Articles on the Blog this Week:

Sore Muscles After Hard Workouts

30 Days to Get Back In Shape

8 Essential Stretches You Need to Do After a Run

Popular Newsletter Sessions:

August 2019 - Find Your Success

April 2020 - The Power of WE

Quote of the Day:

Fill the unforgiving minute with sixty seconds' worth of distance run. -Rudyard Kipling

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

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


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.

The 1st 30 Days Into Running

3 (out of 12) tips I'm sharing with YOU to get back in running shape

30 days to get in running shape. Think back to the last time you took an extended break from running. Do you typically take shorter or longer than 30 days to feel like you’re back to where you want to be?

This week’s blog was all about how to get in good running shape in 30 days. I just surpassed the 30-day mark and I think it took me about 15-18 days this time to really feel like I could say I felt in shape. I think one of the reasons this was the case was because I didn’t take 10-14 straight days off. I allowed myself time to rest with days off, but I mixed in easy running which kept my legs going.

Some of what I wrote about I want to dig deeper here for you. I want to give you some insight into why I do/did what I do/did so you can replicate it and add it to your training.

  1. Run SLOW. When I’m out on an easy run, my runs are the least Strava-worthy runs that exist. [Follow me on Strava!] I’m honestly in no rush to get in a fast run and that’s exactly why I have a big running foundation and eventually can run fast. If you’re running too fast (even slightly too fast) on most runs, you are either 1) cutting your runs short, 2) too sore to run the following day, 3) never truly recovering or 4) risking your body not being ready for the fast pace and getting injured.

  2. When I’m out of shape and getting in shape I bring in all the heavy hitters to help me. Music, podcasts, new running loops, new shoes, friends… You name it, I need it. I do not like being out of shape, but what helps me is the distractions of the above-mentioned and that gets me to the 30-day mark and to when I feel fit enough to not have every run be a struggle.

  3. Use a training log. The runners I coach are all expected to fill in a training log. I have been using a training log since I first started running in 1999 and I can go back and find all [except for about 6-12 months that went missing] the runs I went on, how I felt, the amount of mileage I was doing, etc. This is invaluable information when I’m training.

So out of the 12 tips I wrote about on the blog this week, I only did a deep dive into three of them. If/when you read, leave a comment or reply to this email and tell me which one you feel you need to incorporate into your training, regardless of whether or not you are on a break, coming back from a break, or deep into training.

Leave a comment

Friday’s Action Plan:

Get a training log - a notebook, a journal, excel/sheets and start tracking the training you do, including how you feel and how many miles your shoes have on them.

Big Events Coming Up:

Run the Ave 5k

What’s Got My Attention:

Article: How to get race-ready in 6 weeks

Popular Articles on the Blog this Week:

8 Essential Stretches You Need to Be Doing After a Run

Whole Body Strength Workout: No Equipment Needed

Tips All Runners Need to Improve Their Stride Rate

Popular Newsletter Sessions:

Toe the Imaginary Line - June 2020

Making the Time - Sept - 2019

Quote of the Day:

“Just keep going. Everybody gets better if they keep at it.”

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

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


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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