The More You Know

Here are some GREAT tips you can take and use for your training

Jan 13, 2023

I’m really excited about this week’s newsletter.

I’ve opened up the mic (or keyboard) to my good friend, John Richardson. A former Kentucky Wildcat who ran for Ocean City, NJ. John’s credentials are out of this world - 1:49 for 800 meters; 3:59 for 1 mile; 14:16 for 5k; a NJ Meet of Champions winner; SEC champion - but really, more importantly, the dude is just a really good person. You can, and should, follow him on Instagram.

John has years and years of experience as a very competitive runner and now as a triathlete. He recently qualified for Kona World Championships in his first try at the Ironman distance.

*The above picture was after college when John and I went to Florida for a mini-getaway/week of intense training. It’s something I’d like to help other people experience.

**This is before GPS watches, knowing exactly how far you ran, and high-tech shoes.

I asked him some questions about his running and training and below, you’ll find what he had to say.

MP: What have you learned from your early years as a runner that has shaped how you train now?
JR: I've learned that for me, less is usually more when it comes to running. I have a high tolerance for training, but running beats me up. If I do too much I usually get sick and develop some sort of soft tissue injury. When I was young I would probably run through it and overtrain. Now I know I can get the fitness gains by cross training or doing some weights. My ultimate fitness goal is a game of tag with my great grandchildren!

MP: What does a typical day of training look like for you?

JR: I usually train sometime between 6:30 and 10:30am. I'm self employed so I have a somewhat flexible schedule. It varies depending on the day, but typically it will be somewhere around 3,500 yards swimming and a run, or 40 miles biking and a run. I lift or do a bootcamp style workout 3 days a week as well. A normal week is 10-15 hours of training, somewhere around 10,000 yards swimming, 100 miles biking, and 30 miles running.

MP: What has the transition to triathlete looked like? Has it been smooth or have there been bumps in the road?

JR: It's been smooth in the sense that I have enjoyed it immensely! I love the sport and I love the challenge. I have a solid swim background and I've never really stopped running. But learning the bike has been difficult. It's definitely my weakest discipline and I have a tough time learning the nutrition of triathlon (4th discipline). I tend to overbike and not eat or drink enough. I'm getting better and it's definitely an area of focus for me! I want to bike so much that it becomes my best discipline.

MP: Even as a really good athlete, you still have a coach. What has that experience been like for you?

JR: Amazing. I tried to do it on my own and I always went too hard or too easy. Even though I could piece together the training on my own, and I am internally motivated, I went too hard when I felt good and too easy when I was feeling sluggish. Now, my coach programs my training and each morning I open up Training Peaks to see what he has planned for me. If you want to be good, get a coach! If you want to stay healthy, get a coach! If you want to enjoy the sport more, get a coach!

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MP: What do you do daily/weekly/monthly that supports your running that most people don't or won't do?

JR: I think the biggest change in my health has come from two things: prioritizing sleep and quitting any alcohol. I sleep at least 8 hours almost every night, and I may have had 2-3 drinks all of 2022. If you want to be healthy, sleep more and drink less!

MP: Do you have training partners you consistently work with? If so, what do they bring to the table?

JR: A few. I have always been self motivated so it's not a necessity but it sure makes it more enjoyable. I am fortunate enough to have some good friends and really fast people near me to train with. Also, my wife is a beast of a triathlete as well. Training partners make it more enjoyable and make the exercise more manageable.

Have questions? Reply to the email and I’ll get back to you.

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