Running Briefs - Ozark Mountain Ridge Runners

Transcription

Running Briefs
VOL. 42 , NO. 5
Stay connected
OMRR pacing and representing
at the Big Party Half Marathon
Inside
Word from
the President ............. p. 3
Treasurer’s report & New
OMRR members ........ p. 5
April (and before)
Newsworthy News ......p.7
Balsamic & Parmesan
Roasted Cauliflower
Salad .......................... p.10
Wo Needs a Running
Coach? ....................... P.12
Achieve Personal Running
Greatness .................. p.14
Reaching your Greatest
Potential .................... p.16
Finding an Online Running
Coach ......................... p.18
Ultra Coaching ........... p.21
Following Patton ....... p.27
Garmin Watches:
How to Find the Best one
for You ...................... p.31
MAY 2016
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Running Briefs – March 2016
Message from the President
Greetings my wonderful OMRR family!
I’m writing this a few days before Frisco and keeping my fingers crossed that
the predicted rain will hold off until Sunday. By the time you read it, Frisco will
be over and done. Over 500 runners will have joined us to raise money for
Ozark Greenways, the Willard Cross Country team and the Girls On The Run
program. I owe all the OMRR board members and all the volunteers for this
years event an extra special THANK YOU. Now...to move onto a Summer of
running fun and planning Run For The Ranch!
Bass Pro Training Kick Off is just a few weeks away! Training kick off is on May 12 at 6:00PM at Uncle Bucks
inside Bass Pro. We will hand out training plans as well as discuss training tips. The first training run will be
July 16 at Bass Pro Shops on Campbell starting at 6:00AM. We welcome all levels and paces to our training
program. Cost is $20 for non-members and for members it is included in the membership to OMRR. Bring
your friends, family, and co-workers - it’s going to be a great training season! If you would like more
information or have questions, contact Mike & Lea (417-209-0124) or Chris & Linda (417-343-1869). Make
sure to Sign up for training emails!
The newest OMRR event - #Sweatfest is almost done being planned and registration opened May 1. This
event will be on July 9, 2016 and will be a NIGHT race - that means lights are REQUIRED to run. We will have
a 2 mile, 5 mile, and 10 mile course. All courses will be certified to enable runners to break state age
records. The 2 mile will begin at 8:00PM while the 5 mile and 10 mile will begin at 9:00PM. Watch the
OMRR Upcoming Events page for more information!
Dan Wells has several Poker Runs and Seminars planned. The Pokers Runs are benefiting a variety of
charities - the ones selected for this year are the Polk County Humane Society, Burrell Autism Center,
Sammy’s Window, and Ozarks Food Harvest. The seminars are covering nutrition, training, beginning
running, and motivation & good decision making. All poker runs and seminars are now on the OMRR
calendar and available as Facebook events.
Dan has also reserved seats for the July 30th game where the Springfield Cardinals are playing the Northwest
Arkansas Naturals. The Naturals are the KC Royals Double A affiliate team - wear your Cardinal Red or Royal
Blue and have a fun night with OMRR. Family and friends are welcome to attend. Ticket are $10 each and
may be purchased through PayPal or at any of the Poker Runs or Seminars in the summer. Tickets need to be
purchased by July 16 and will be mailed to members the week of the game.
At the end of the Summer, OMRR will be taking our Annual Race Trip! This year OMRR will be invading the
Rock Hall Half Marathon at the Rock N Roll Hall of Fame in Ohio. Watch for more information on Facebook
about this epic road trip! For more information on the race visit - http://www.rockhallhalfmarathon.com
See you out on the road and trails!
Madame President
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Running Briefs – April 2016
Treasurer’s Report – April 2016
Income
Expense
Advertising Income
290.00
Administrative Fees
Dues Income
765.00
Credit Card Fees
In Kind Donation
Merchandise Income
1,428.69
985.00
Race Income:
Frisco
46.04
Expo Fees
150.00
Postage
225.00
Total Administrative Fees
955.00
Advertising Expenses
Total Race Income
955.00
Benefits paid to or for members
Runner of the Year Income
120.00
In Kind Expense
4,543.69
Race Expenses:
Total Income
29.97
2,211.08
740.55
Frisco
3,036.36
SweatFest
63.68
Total Race Expenses
Total Expense
Net Income
421.04
3,100.04
6,502.68
4,543.69
New OMRR Members
Welcome to the following fellow runners who joined OMRR during the month of April 2016:
Aleshia Kellen
Kathleen Kimball
Eli Kircher
Heather Kircher
Jenay Lamy
Kim Lierz
Megan McCullough
Ryan Reynolds
Cheyenne Sircher
Lindsay Sparks
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April (and before) Newsworthy News
And we though that we, bad to the
bones runners, were fighting
osterporosis, while couch potatoes
were blasting their osteoblasts!
It turns out that the tiny
improvement is barely worth our
bona fide efforts.
April 7th
There is the famous New York Marathon, and there is
the not-so-famous and not-so-crowded Armory New
York City Indoor Marathon. After 211 laps and more
than 400 turns Malcom Richards won the race and
broke the world indoor marathon record with a time
of 2:21:55.
April 6th
April 6th 2016 marked the 120th anniversary of the
first modern Olympic games which was
held in Athens in 1896. It featured the
first organized marathon won by
Greek villager Louis Spiridon
(pictured on the left) who fueled with
eggs and wine. This first marathon
was 24.85 miles, and open only to
men since Pierre de Coubertin felt
that including women would be
"impractical, uninteresting,
unaesthetic, and incorrect."
April 5th
Maybe inspired by Spiridon and his fueling regimen, a
runner took a brief
pit stop in the middle
of the Knoxville
marathon to enjoy a
burrito and a beer.
He finished in 6:12
April 18th
The 120th Boston Marathon was dominated by the
Ethiopians. It was also the scene of a few very
emotional moments: Patrick Downes who lost a leg in
the Boston Marathon bombing crossing the finish line
on his prosthetic blade; 72 year old Fran Drozdz
finishing dead last after running in honor of her
husband who is fighting cancer; Atsede Baysa, the
female winner, giving her trophy to Bobbi Gibb who
was the first woman to run the Boston Marathon 50
years ago.
April 7th
If the police ask you to get off the road and run on
the sidewalk, it is a good idea to comply.
If you refuse and the cops
want to arrest you, don’t
insult them or you may spend
the week end in jail.
It is what happened to a native of France and a
teacher last january in MI. Any resemblance to an
actual person you may know is purely coincidental.
The Boston Marathon was also an occasion for many
to declare their flame, and a handful of ladies walked
away with a medal and a ring.
Boston is not e-Harmony though, and before kissing a
random spectator a runner would be well advised to
pick a non married one.
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Balsamic & Parmesan Roasted Cauliflower Salad
By Rachel Shuck
Who says healthy dinners have to be complicated, time-consuming or unsavory? This light but filling meal from
my 7 day fat-loss jump start plan will not only please the pickiest palate, but also nurture your body with much
needed vitamins, minerals and fiber. To enjoy more recipes like this sign up here to receive my free newsletter
- Newsletter Sign-Up
You will need:
1 head cauliflower cut into florets
2 T extra virgin olive oil
1 teaspoon dried oregano
¼ tsp salt
Black pepper, to taste
2 T balsamic vinegar
¼ c. parmesan cheese
2 cups fresh spinach
Handful of grape tomatoes
How to make it:
1. Preheat oven to 450*
2. Toss cauliflower, oil, oregano, salt and pepper in a large
bowl. Spread in a single layer on baking sheet.
3. Roast until starting to soften and brown on the bottom,
about 15 minutes.
4. Remove from oven, put back in the large bowl along
with balsamic vinegar and parmesan. Toss together.
5. Return to oven for about 5 minutes.
6. Let cool
slightly, before
putting with spinach and tomatoes.
7. If you need additional dressing, lightly drizzle with
additional olive oil and balsamic vinegar.
(Editor’s note: Rachel Shuck is a board certified nutrition coach and
author of the health book The “Shucking” Truth as well as
supplemental cookbooks and meal plans. She is certified with the
International Sports Science Association and the U.S. Track and
Field and Cross Country Association)
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Who Needs a Running Coach?
By Richard Leiboult
The following articles are about and from running coaches. Some may think that coaches are just for the fast
or competitive runners, but that is far from the truth. The following excerpt from the Road Runners Club of
America website speaks directly to that issue:
"When people think of a running coach they may think elite athletes, but today
coaching services are not just for elite athletes. In fact, most RRCA certified
running coaches do not coach elite athletes, but they do work directly with
recreational athletes looking to improve their time, increase their race distance
or to get back into running after a break or after recovering from an injury and
some are just looking for extra motivation to keep them on track. Whatever it is
that you are looking for, there’s a coach out there for you.
Different people are looking for different things from a running coach. Some
people like to work with their coach in person as they train while others prefer to
find a coach online who will develop a personalized training plan based on
information provided by the client. Group coaching, such as that found in a
running club’s group training program, is another option. The most important
thing about a running coach is that he or she is a good match for you and your
goals.”
To ensure that you have best experience, the RRCA recommends that you work
with a certified running coach to develop a personalized training plan as opposed
to buying or using an off-the-shelf plan. Personalized plans take into account
busy lifestyles for people. Personalized plans address speed goals as well as
distance goals, and a certified coach will help you develop a realistic goal that
will help ensure you run injury free.”
Some runners may have one-on-one contact with a coach while others may choose one of the online services
or private coaches. Both methods of coaching can be beneficial in helping you reach your goals or just enjoy
healthy running. An article from the magazine Running Times addresses online coaches and is included in this
issue of the Running Briefs.
I gave a list of five questions to each coach. Brian Rosetti, Founder of The Run SMART Project, responded with
these answers.
What is a running coach? "A running coach is someone who can effectively coach an individual to become a
smarter, healthier and strong runner."
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What is your philosophy as a coach? "Everyone must be treated as an individual."
Why have a running coach? "There's a lot of science and technique behind proper training methods. If you're
going to commit a lot of time to running then why not learn from as expert?"
What do you expect from the runner you are coaching? "Trust and commitment to the
process/methodology."
What should the runner expect from the coach? "A runner should always expect to understand the purpose
of every workout they are doing. They should understand how that fits into the overarching plan or goal of
the program too or the coach is not doing their job."
Those are strong words to end with. I trust that you will enjoy these articles.
OMRR in April: BSO Blue Rooster 5k – Garmin Half Marathon – GoGirl Half Marathon – Rock the Parkway Half
marathon – Raptor Run 5K
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Achieve Personal Running Greatness
By Marshall Reed
Running is a sport that is primarily based on our own personal goals, aspirations, and abilities. Many of us
started running with the thought process of just wanting to lose weight and be healthier. As you spend more
time on the roads or trails, the idea of becoming faster usually just happens. Most of the time, improvement
occurs by simply investing more time into the act of running. However, if you continue doing the same thing
over and over again, you’ll eventually reach a plateau in your improvement. As a running coach and a
chiropractor, my primary focus is to give you the tools and direction to continue improving while minimizing
your risk of injury to the best of my ability.
My approach to coaching includes sitting down with you to discuss your past running experiences, current
training situation, and future running goals. We also discuss the best approach to help you balance at home
life with your training to maximize the benefits of your training.
It’s pretty obvious that in order to reach goals, many sacrifices
have to be made in your daily life. The most important thing is
establishing realistic goals. Sometimes this can be a challenge all in
itself. This is why the athlete and I have a lengthy discussion at the
very beginning. As your coach, it’s my duty to help you achieve
your goals through motivation and adequate direction to reach
those goals. This includes establishing a step by step, day by day,
training program that pushes you out of what you might consider
your normal comfort zone while keeping the injury line at bay to
the best of my ability.
Training plan
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Any athlete that is under my guidance should expect to receive a fully
customized training schedule emailed to them every 4-5 weeks. This
plan includes precise daily mileage, time duration, and/or pace goals. It
will also include detailed speed workout instructions for any speed
session that is planned. I give all of my athletes a form to sign at the
initial consult explaining precisely what my commitment to the athlete is
and what I would expect from the athlete. My commitment to the
athlete includes a fully customized training schedule, email
communication regarding training related questions and feedback about
their performances in both workouts and races, and strategic pre-race
discussion as needed depending on the individual athlete. My
expectation of the athlete is that I receive weekly or bi-weekly progress
emails. These should include information regarding how the athlete’s
speed sessions have been going, how they’re feeling daily, and any
other pertinent information regarding their training and racing
performances. I want my athletes to have a personal relationship with me to the point that they feel like they
have someone to report to in order to help keep them accountable and to also have someone that is in their
corner to get excited about their training right along with them. Many times, training can become stagnant
because we don’t have someone else to talk to about it. Let’s face it, not
all of us are married to a runner which means it can often feel lonely
training without someone else getting excited about how awesome your
performances are getting. Lastly, I simply want every athlete to do their
absolute best, have fun and enjoy the process of self-improvement.
Ultimately, having a running coach is all about helping you dream big and
reach goals you might not have thought you were capable of doing.
Sometimes, this just takes a little nudge from someone in your corner
encouraging you to step outside your comfort zone and set goals. If you
want to reach a goal, seek out a
running coach that you feel
comfortable with and feel like will
give you the best chance to achieve
Kimi and Marshall Reed
greatness. You will never know what you can achieve if you don’t make
that first effort to get outside of your comfort zone and that’s precisely
what a coach is there to help you figure out how to do.
For information, contact Marshall Reed, Ultimate Health and Rehab, www.ultimatehealthrehab.com, 416.4388035.
(Editor’s note: Marshall trains his wife Kimi who qualified for the Olympic marathon trials by completing the 2015
Grandma's Marathon in Duluth, Minnesota in 2:38. Marshall also helped Kathy Carroll reach her goal of qualifying for
the Boston Marathon. She needed 4:10:00 and she ran the Minneapolis-St Paul marathon in 3:46:23, crushing her PR by
almost 45 minutes!)
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Reaching Your Greatest Potential
By Rosie Laughlin
How did I get in this mix of running coaches?
You mean, besides the most basic answer:
“Because Richard Leiboult asked me to?” Well, I’ve
had the joy of encouraging runners in our
community for over 30 years. One of my college
degrees is in physical education K-12; I’ve been a
certified personal fitness trainer; I’ve competed in
multiple sports
(track and cross
country, road and
trail racing,
triathlons and
adventure races,
cross fit and all kinds
of mixed-up
challenge races like
mud runs and SUC);
and I am a Life
Coach and Body
Worker (think
functional or
therapeutic
massage). However,
I am not a certified
running coach, and I don’t receive payment for
running questions, plans, or advice. So, if you’ll
consider my answers with low expectations, I hope
they’ll be a fun read!
What is a running coach?
A person who is knowledgeable about the
development of a runner, the distinctions between
improving speed vs. endurance, the impact of cross
training on running, and the art of motivation.
And, that person is willing to offer their services to
coach others. FYI – a coach does not just write a
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program and give it to you. A coach works with
you, adapts your program to meet your needs and
progress, and stays engaged with you from goal
setting to goal completion.
What is your philosophy as a coach?
This might be more about my philosophy of life,
but here goes:
[As you read this answer the I = YOU]
By myself I am an amazing, wondrous, and
miraculous being. And yet, by myself I am also
limited, small, and alone. HOWEVER, when I am
willing to connect to others I become unlimited! If
I give and receive support within this network of
humanity I become a piece of a mechanism greater
than my ability to fathom. As my connection to
you increases my
potential, your
connection to me
increases yours.
Together we
imagine more,
dream bigger, and
create possibilities!
As a coach, that is
the reality I get to
participate in.
Why have a running coach?
My top 7 reasons for having a coach:
1) Shortens the learning curve.
2) Increased accountability (I’m answering to
myself and to a coach).
3) Increased motivation (I’ll push myself just a little
harder when someone else is coaching me).
4) Increased inspiration (When my motivation is
low, a coach can provide the external inspiration to
support me).
5) Increased efficiency (We often run too fast on
our easy days and too slow on our hard days =
inefficient training).
6) I look at my goals through my own doubts and
fears. A coach looks at my goals through their
knowledge of my potential (based on science and
the human spirit). If I will trust a coach more than I
believe my fears, then I will accomplish greater
things with a coach’s support.
7) Decrease my risk for injury. We are often
injured because of sporadic training, overtraining,
or too-much too-fast training. A coach is
monitoring my training and can make the small
adjustments for increased or decreased intensity
that keep me improving while keeping me healthy.
What to do you expect from the runner you are
coaching?
TALK, LISTEN, TRUST, and DO – In that order!
Honest communication is essential! If you are
being coached, tell your coach the truth. TALK:
Your coach needs to know when
things are good and when they
are not so good. How are you
feeling about your progress?
What’s working and what’s not
working? Once you’ve put the
truth on the table then you get to
LISTEN. Allow your coach to
support and guide your training.
TRUST your coach’s experience
and knowledge (that’s why you
hired them – right?). Even when
your doubts come up, believe in
yourself and your coach and take
action. DO: You must be 100%
accountable to the plan. It is up
to you to take the action, to do the work. The
greatest advice – the most masterful plan – ONLY
yields success if YOU DO THE WORK! Don’t juggle
the workouts around, don’t do more, don’t do less,
don’t run faster, and don’t run slower. If you need
to change something in the plan, go back to step #1
TALK. Talk to your coach about the change –
listen… trust... do…. And the cycle continues.
What should the runner expect from the coach?
LISTEN, KNOW, ADAPT, and BELIEVE
No two runners/people are the same. If I am going
to coach you successfully, I have to allow you to be
the individual that you are. The only way I know
who you are is to LISTEN to you with an open mind
(no agenda, no pre-meditated formula). You are
going to tell me who you are. If I think I already
know you or know the answer, then I cannot be
your best coach. You will teach me how to coach
you, if I will LISTEN! Then I get to draw on my
knowledge; and, if I don’t KNOW, I get to research
and learn. Sometimes people bring new challenges
and situations to me. If I don’t know, I get to tell
you the truth and admit, “I don’t know.” We may
learn together, we might make the most educated
guess we can, or we might embark on an
experiment together to see what we can learn. But
you will bring your uniqueness to me; and if I am to
be the best coach for you, than I get
to ADAPT. A skilled coach can give
you a plan, but a masterful coach will
intuitively adapt a plan to specifically
enhance your skills and minimize
your liabilities. A skilled coach will
help you get 80% out of your efforts,
but a masterful coach will adapt the
work so you’ll get as close to 100%
results from your efforts as is
humanly possible. But maybe the
most important thing a coach can
give you is to BELIEVE in you. I will
BELIEVE IN YOU! When you doubt
yourself, I will hold your greatness.
When you are unsure, I will give you
my confidence. When you are afraid, I will battle
the unknown beside you.
No one reaches their greatest potential alone!
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Finding an Online Running Coach
Hiring an expert you've never met to guide your training requires research,
but it can reap rewards.
By Phil Latter WEDNESDAY, JULY 29, 2015
ILLUSTRATION BY MICHAEL BYERS
Twelve miles into the 2014 Chicago Marathon, nothing was going right for Loring
Crowley. Her hair and eyes were sticky with Gatorade after a botched aid station
stop and, more troubling, her legs felt leaden. The main culprit was nervous
energy at the start. It made the 31-year-old go out hard at the gun, instead of
trusting the game plan.
Relax, she thought. Remember what Coach said about rough patches passing
and having confidence in the training.
Over the next few miles Crowley, a project engineer, put her faith in a man she’d
never met and a training plan that arrived each week via an online calendar. A
mile later her legs felt great. Crowley ended up with a 2-and-a-half-minute
personal best of 2:41:39, which was fast enough to qualify her for the Olympic
Marathon Trials.
“It was pretty fantastic,” Crowley says. “I felt the best I’ve ever felt during a
marathon by far.”
Crowley’s experience reflects a wave that is overtaking the running industry:
athletes turning to online coaches. Though exact numbers are hard to come by,
online coaching services have boomed over the past five years, creating a
cottage industry for established names and local coaches alike. But with so many
options, how can you find an online coach who’s qualified and right for you?
WHY GO ONLINE?
Running may be the simplest of sports, but designing and implementing proper
training can be complex. Books and magazines offer a good knowledge base but
come up short when tailoring plans to your individual needs—and they don’t offer
the moral support and encouragement that a human does. Ideally, we would all
have a knowledgeable local coach to meet with on a weekly basis, but such
individuals are often hard to find and may not have the credentials you’re looking
for.
For many, the solution to these problems has been to hire somebody online.
Take the case of Amy Gordon. The former Army lawyer began running at age 30
to combat the stress of law school, but working from a mishmash of training
books, magazines, and friendly advice, she nearly killed herself in her first
marathon. “I quickly realized that I had absolutely no idea what I was doing,” she
says. “Plus, with my work schedule and the chance of deployment, I knew that I
wouldn’t be able to make it to a lot of group training runs, so I decided to find an
online coach.”
Gordon’s search led her to the Run SMART Project. It offered many of the
aspects she desired in an online coaching service: daily running schedules, oneon-one interaction (via email or phone), an acceptable price point, the chance to
work with a credible coach from an established program, and a sounding board
for concerns.
Working with her coach, Gordon made it a goal to break 3:10. On race day she
was nervous, but her coach calmed her with a simple reminder that one race
doesn’t validate a runner.
Gordon ran a 3:08 that day and has since run 3:07 at the New York City
Marathon.
THE PRICE OF EXPERIENCE AND INTERACTION
What coach will be looking at your training, and how often, depends on how much
you’re willing to spend. At the lowest end of the pricing spectrum are computerbased programs like runcoach. Founded by Tom McGlynn, former Nike Farm
Team runner, runcoach relies on a series of algorithms to help formulate your
training based on data you input and update. It has served more than 100,000
runners to date, and with human interaction limited to customer service, the cost
is less than $20 per month.
“We won’t ever be as good as a local coach that’s going to watch you and design
a plan,” McGlynn says. “We admit that. What we are trying to do is provide a little
bit of personalization. I feel it’s a magnitude better than trying to cobble a plan
together out of the back of a book.”
But sometimes runners want that interaction. “They want someone to look at their
training log. They want someone providing feedback,” says Luke Humphrey,
Hansons Coaching Services founder.
Working with a coach increases the level of personalization and interaction but
also the cost. To lower the barriers to access, some coaching services now offer
tiered plans. At the low end you get a training schedule and a monthly email. Pay
top dollar and you’ll receive form analysis, nutritional strategies, and on-the-fly
adjustments to your schedule, along with unlimited access to your coach via
phone. Prices vary from $25 per month to $350 per month.
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“If you haven’t had a coach before, I’d recommend something sort of middle-ofthe-road,” Humphrey says, pointing to the Hansons’ $75 per month intermediate
package that is close to the industry average price. “Start off smaller, and if you
want more then build from there.”
Smaller coaching services have also flourished, often by maximizing
customization and individual attention. Caleb Masland, a 2:30 marathoner and
full-time online coach in Boone, North Carolina, began coaching friends and
family members five years ago after successfully reviving his own running career
following knee surgery. Today he boasts a waiting list, thanks to the made-fromscratch schedules he provides his runners and the success of Team Wicked
Bonkproof, an online community he created for his clients scattered across the
country.
“When I started building up the coaching business, one of the first things I did was
to create a Facebook group,” Masland says. “I encouraged people to do the same
races so we’d have more of a sense of community.”
Technology has also reshaped what an online coach can offer. GPS watches and
training log websites allow coaches easy access to their athletes’ performances
daily. “It helps create a very interactive experience with my runners,” Masland
says. “It allows them to tell me what they think is working and what’s not.”
GETTING YOUR MONEY'S WORTH
When Crowley decided to make a concentrated push for the Olympic Marathon
Trials, she searched for an online coach with proven methodology. The success
of the Hansons’ program, highlighted by Olympic runners Desiree Linden and
Brian Sell, told her she was on the right path.
“I was really close to a goal, and I wanted the training to be very specific to that
goal and [to] know what the steps are,” Crowley says. “Their program had a lot of
structure and a lot of concrete goals.”
Whether you’re interested in a big name or small startup, make sure to do a
thorough vetting before handing over any money. Question coaches on their
experience, education, and training philosophies to make sure you’re a good fit
for their system, and don’t be afraid to ask for testimonials from athletes they’ve
coached. Also see if they’ve been certified through USA Track & Field or the
Road Runners Club of America. Both organizations provide multiday coaching
curriculums that ensure their graduates know the basics of exercise physiology,
training theory, and sports nutrition.
Those qualifications alone don’t guarantee you’ll find online coaching bliss, but
those who find success have a hard time imagining life without their Internet
mentor.
“I didn’t run in high school or college, and although I’ve read a lot of books about
running and read running magazines and all that, I still really don’t know what I’m
doing,” Gordon says. “So in my mind, I have a coach for a reason, and it only
makes sense to follow his training schedules.”
Reprinted with permission from Running Times, www.runnersworld.com/rt-training/finding-an-online-running-coach,
Wednesday, July 29, 2015.
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Ultra Coaching
By David Murphy
What is a running coach? That seems to be an easy question on the surface, but like many things these days,
it's a little more complicated than it used to be. Gone are the days where only elite caliber athletes had a
coach to help guide them to overall victories and
championships. In the modern era of running, it is not
uncommon for mere mortals to hire a coach and seek
personal goals or PR's. A simple Google search on the
interwebs for “running coach” will yield 195,000,000
results in .68 seconds. (For real, try it.)
I am sure that within all of those results there can be
We tried it...
found a fantastic definition of a Running Coach that will
sound reasonable. Of course, everybody may not agree on which definition is best, but there will probably be
something for everybody.
Because running has become so widespread with
athletes of all ability levels and backgrounds, I find
it very difficult to slap a one size fits all definition
on the term and can only describe how I coach. As
with most topics in life, there will be some that
fundamentally disagree with my attitude and
approach. I can simply and humbly say that they
may be correct as there is no true recipe or
conclusive evidence that shows any one style to be
better than the next. I will do my best to explain
my outlook on the subject.
I am the Ultra Running Head Coach for PrsFit, an
online based coaching program founded by my
mentor and personal coach, Jeff Kline, who works
with athletes in a one-on-one basis primarily
through emails, phone calls, social media, video
analysis and online logging.
I don't have certifications from any of the major or
minor programs available. This is something I do
not attempt to hide or dance around when
somebody approaches me for a potential
coach/athlete relationship. Some people want
certifications, and I am always happy to point them
in the right direction. The athletes I coach are
looking to improve and believe that I can help them
based on my experiences and results.
Ultra running has grown substantially over the past
few years. With the growth there have been many
changes, some good and bad along the way, but
that is a topic for another day. One thing that has
not changed is the amount of work it takes to walk
away from an ultra feeling like you hit all your
goals. I have found that not all runners are wired
the same -- not just physically but mentally. Every
individual has their own goals and vision of what
they want to do. It is not a coach's job to tell them
what they want -- it is a coach's job to listen and
help them achieve the realistic dreams that are
uniquely their own. Some people come to me with
the goal of finishing a 100 miler under the cutoff.
21
Others want to shoot for a sub 24, sub 20 or a sub
18 hour finish time. Each one of these athletes will
require a different course of action and planning
that is specific to their expectations. The world of
ultra running has grown to encompass all levels of
trails and terrain, and we are seeing many more
road or smooth surface races such as the Frisco
Railroad Run. A one size fits all approach or prewritten plan might work to some extent, as it does
at any level or distance, but it won't get the athlete
the maximum results possible.
I am a believer in effort based training over paced
based training.
I do believe that pace based training has its
benefits, but overall I find that effort based training
works better for the athletes I coach. Running the
majority of training runs
at 65-75% max effort
yields great results and
allows runners to log
more miles and learn
how to run on tired legs,
body and mind. Ultras
are weird. For the
majority of us they aren't really a race in the
traditional aspect -- they are more about personal
achievement and finding out what they can do.
50k's can be run much like a marathon. Training
can be similar even when run on a trail, provided
the course isn't too technical. But when jumping to
a 50 miler, many things change. The race doesn't
really start until the back half, and knowing that
the body can continue to push when the mind is
screaming to stop is huge.
My general approach to winning this battle is to
train by time. Mileage based training runs tend to
wreak havoc on the brain. "Oh man…I have to run
22
25 miles today. That's going to take XXXX hours. I
can leave at XXXX and be home in time for …."
That's great unless it doesn't go as planned or the
idea of TWENTY FIVE FREAKING MILES is
intimidating. With a time based plan, I can tell
them to go run 5 hours or whatever amount I think
it will take for them to cover the mileage I would
like to see based off of their previous running logs.
5 hours is 5 hours no
matter how you cut it.
Leave at 6 a.m. and get
home at 11 am. There is
no reason to freak out or
wonder if they will be
home before the in-laws
show up for lunch at noon. In most cases the
mileage matches what I had in mind or gets very
close, give or take a few miles. But…everybody is
different , and some may need the set parameters
of mileage. In those cases we adjust.
I like for ultra runners, from 50k to 100 miles, to
run 5 days per week with strength, core work or
yoga mixed in on the non-running days. Each
workout sets up the next. Depending on goals,
there may be a good mix of step up runs, intervals
and hill repeats mixed in once the base period is
over and the goal event gets closer. Some runners
may never see any real 'speed work' as their
experience and goals dictate. Jim Lane finished his
first 100 last September after a couple of DNF's.
His goal was to finish. We didn't mix in any speed
other than the occasional short negative split run.
He finished in spectacular fashion and has an
awesome buckle to show for it.
Others will have a lot of harder effort runs mixed in
to reach realistic but lofty goals. Derek Glos is a
recent example of training for a 100 miler with
healthy dose of 'speed work' mixed in. It paid off
with PR of almost 3 hours and a sub 18 hour finish
in the 100 Mile National Trail Championship held at
Rocky Raccoon in February.
There is a general misconception that effort based
training for ultras make runners slow down. This
isn't exactly true. I have had many athletes PR 5k's
through marathons while training for longer races
without specifically targeting the shorter distances.
Last year I had one that shaved one minute off his
5k time and 43 minutes off his marathon PR while
training for a 50 miler.
Just a few weeks ago,
Kris Bossert set a half
marathon PR on her
way to the upcoming
Frisco 50k. Many
athletes come out of a
big ultra, take a short
break to reset and then
ramp up to a half or full
marathon with amazing results.
Does everybody need a running coach? Nope. I
really don't believe a running coach is for
everybody. Running is a journey. A very personal
journey. The vast majority of us are weekend
warriors that have embarked on a mission to
change our lives for whatever reason. A BQ is
awesome. A sub 24 buckle is a great feeling and
really helps boost the self-esteem level for a few
days. But then it is right back to real life. Job, kids,
all the adult responsibilities that always get in the
way of our hobbies. Hiring a running coach is just
another option or a step in the process. Not
everybody is there, and some may never find a
desire to change what they are doing. We learn by
doing, experimenting and exploring. Ultra runners,
for the most part, have a strong will (this means
they are unusually stubborn and hard headed) and
set in their ways. Many don't want or need the
structure of a plan or the accountability of a coach.
Others, like I did myself several years ago, find
themselves stuck in the crossroads and need a little
direction in order to get over the hump and step up
to the next level. Only those who are willing to be
coached should actually look for a coach. There is
no reason to hire a coach if you plan to continue
doing it your own way.
When I talk to potential clients, we interview each
other to make sure it's going to be a good fit. My
expectations are simple. I want somebody who will
set a specific goal. The goal does not have to be a
race on the calendar, but it does have to be
specific. They need to be
committed and realistic.
Their family needs to be on
board because without the
support and backing from
the entire household it will
be very difficult to find the
time and make it work.
They have to have the desire
and motivation to see it
through. I also coach youth football, youth soccer,
little league baseball and an adult semi pro football
team in my spare time. None of that has anything
to do with running, but it does help reinforce the
notion that desire and motivation are internal
things that cannot be coached.
23
I can provide support, accountability and a
roadmap of how to get there, but I cannot be the
only reason they are getting out the door on a daily
basis. That has to come
from inside and be set in
stone. I also want them to
know that it will be hard.
They will be tired. They
might want to quit. They
will probably have to slow
down. This almost always
means they will have to
deal with the embarrassment of trying to explain
when they post on Strava, Garmin Connect or
Facebook. That is something they will have to get
past. Nobody really cares anyway, but it's tough on
the ego. Basically, let your friends race on training
runs, and you can pass them on race day.
On the flip side of that, they need to know what
the general plan is, what equipment they need and
what my fees are. They should expect that I will be
available and willing to answer questions within a
reasonable timeframe -- meaning don't text me at
2 a.m. and expect an immediate answer to a
question about yesterday's run. Unless they are at
mile 75 of a 100miler -- then I will probably be up
and waiting for them to call or text. They should
expect that I will look at their logs every day,
monitoring progress, and will provide feedback as
necessary. They should know that running is
physically tough but injuries can be avoided by
simply communicating. I will never tell them that
they put too much information into a workout log
or they should just gut it out when dealing with
aches and pains. If we communicate on the little
things and the plan is executed properly, the risk of
injury goes down to almost
zero. They should expect
that I will listen to
complaints or talk them off
the ledge when life seems
crazy because…well…the
mental side of running is
much tougher than the
physical. While I can't make
it to every race as the people I coach are scattered
throughout the country, I do make an effort to go
to as many as possible to crew, support and pace.
There are many different approaches, styles and
definitions for running coaches. For me it comes
down to this -- there is absolutely nothing more
rewarding than watching an athlete work had, stay
focused and surprise themselves with results
beyond their own expectations. Coaching is much
more than physical training. It is also about
creating an atmosphere of confidence and pushing
the self-perceived limitations set by the runner. It
involves the knowledge that with the right
guidance, hard work and steady resolve by the
athlete along with seeing the type of results along
the way that remove the mental barriers -anything is possible.
For more information: http://prsfit.com/
(Editor’s note:
David Murphy has completed 6 100 mile races.
 4 sub-24
 2 sub-20
 4th place overall at the Arkansas Traveler race
He has run numerous 50 milers and 50k’s, and he has established the MO age group state
record for the 50 mile distance
He is a sub-3 marathoner, and he qualified multiple times for Boston.
Last but not least, he is the co-founder of the Idiots Running Club)
24
25
Robert Patton, OMRR member and runner
extraordinaire, left his Springfield home on
April 13th for an adventure of a lifetime:
hiking the Pacific Crest Trail (PCT) from
Mexico to Canada. We follow his journey
through his posts on Facebook. He has
granted us permission to publish his blog
where he relates his experience
Well my first ten days on the PCT have begun. I flew into SD and
packed my backpack and loaded up on water. About 2 gallons
that was extremely heavy. During my nervous anxiety, I lost a
shirt and two pairs of glasses. At 5am I got a ride to the southern
terminus and began my journey at 6:40 am on April 14.
Day 1: The first day was hot and I consumed one and a half
gallons of water. I made 20 miles in difficult uphill terrain. I met a
few hikers along the way. A guy about a mile behind me, killed
and ate a rattlesnake. This day was exhausting and I arrived at
6:pm at Lake Moreno, where I set up first camp.
Day 2: awoke to my tent completely covered in dew and hiked
for about 17 miles to a campsite and pitched my tent one mile
off of the PCT. I was very sore.
Day 3: I spent the day hiking endlessly. Some knee pain and
ankle pain. To say this is easy is not right. It is the most difficult
days of my life. I am enjoying the experience and dreading the
hike tomorrow. I only did 10 miles. I miss my home, family and
friends.
Day 4: Hiking again, I got more of an appetite today and met
hikers. We began to form a small group of 6 and I took the lead
to set pace. At the end of the day they gave me my trail name of
“The General” Guess I still have a little bark and bite left. I made
sure everyone was drinking…95° in the desert. We only hiked
about 13 miles today and made it to mile 60. We made it to Mt.
Laguna, where we camped 1 mile outside of the town. I
resupplied and got a very windy night sleep in a tall pine forest.
Our group is Bec, an Aussie Nurse, Ari, an Israeli Soldier, Barbie a
man from Tennessee, Frank from Puerto Rico, and Me.
Day 5: Big day of Hiking. 28 miles to scissors crossing and the
town of Julian, a small town where I ate a hamburger and drank
sweet tea. We then hitched a ride, Frank, the Swede, (A hiker we
27
met in town) and I, back to the PCT and finished our hike at
11pm. I was completely exhausted and slept the whole night.
The first ever on the trail.
Day 6: Desert hiking, `17 miles, hot hot hot…met my first
rattlesnake who wanted to bite me and would not let me pass.
Eventually I held it down with a stick and walked by him, very
fast. It was the largest snake I ever saw…only 5 feet away. Frank
was so afraid he cried out” General, throw a monkey at it”. What
that means, I’ll never know…he’s Puerto Rican, so I guess they
throw monkeys at snakes. We laughed and laughed for miles.
Day 7: It is now just Frank and I. We have left those who were
with us a day behind. 22 started on the same day, I now count
only 6 left. We hiked to a camp site called Barrel Springs. 100
miles are now behind us and I am sore…shin splints very badly
hurt. We camped, I shaved and washed my feet and socks.
Day 8: We made it today to Warner Springs. Stayed in this town
about 5 hours. Showered at the community center, washed my
clothing in a bucket. We left to go to Eagle Rock by night fall. We
are now at mile 122.
Day 9: A 20 mile day hike to the town of Idyllwild. I met the
mayor, a dog named Max. We will resupply and rest here after
the last few gruesome painful days. Had a long face talk with
Gina. It felt real good. We ran into a fire closure and had to take
a shorter route to the town of Idyllwild.
Day 10: mile 182. We are snowed in on the side of a mountain at
5600 feet. We will try to leave at 6am, in the morning Tuesday,
to summit San Jacento Peak. There is snow on the ground and
Frank and I are wet and cold. I have food for 4 days….I will need
water in about 20 miles.
Summary:
I have never, in all the running, military time and other adventures, experienced anything like this. This is a
demanding journey/sport and it makes running marathons, Ultras, camping, hiking, the TV show Naked and
Afraid, survivor, and even Bear Gyliss, look like a sitcom!!!! There is no one here to rescue me and no
commercials. No one waiting for me with a table of fruit and Gatorade. I can’t quit if I’m sick. I may never run
distance again…it (running) just falls short of excitement now. I wish I was Naked and Afraid…its only 3 weeks
and you can tap out anytime. Here I must plan and carry, water food, medicine, my shelter, clothing and
kitchen. My pack weighs just shy of 38 pounds. I am sore and thanking God for all the little things he gives
that I take for granted
28
29
Garmin Watches: How to Find the Best for You
By Eric Johnson
One of the most common questions we encounter on social media and in the store is how to find the best GPS watch.
This resource is intended to serve as a brief primer to bring you up to speed.
We used to carry Polar and Timex but their service/warranties could never compete with Garmin. Because I’m really
only familiar with Garmin products, this resource will focus on that brand. For simplicity, I’ve listed the five most
pertinent watches in the Garmin lineup for runners today.
Always happy to answer specific questions. Drop by Ultramax Sports any time.
FR25 $139.99
FR230 $249.99
Garmin’s most basic GPS watch. No
advanced features or functions.
Data fields: Time, Pace, Distance,
Calories.
Waterproof, tracks steps, and
connects to your phone.
Best bang-for-the-buck running
watch on the market. Almost every
feature Garmin offers (except
running dynamics) along with
cycling mode, an excellent 16 hour
battery, and custom screens.
Waterproof, tracks steps, and connects
to your phone.
Good for: beginners who don’t need a
lot of data and people who don’t like fancy technology
Good for: Runners who want more data, like to ride
bikes too, or need a batter for running up to 50 miles
FR235 $329.99
Same watch as the 230 with the addition of a wrist mounted Heart Rate sensor.
Vivoactive HR $249.99
920XT $449.99
Fairly basic features with the
ability to do several sports
besides running, particularly pool
swimming, cycling, stand up
paddle boarding, skiing and
golf. Also includes the popular
“floors climbed” metric.
Fits small wrists well and also has
built in wrist HR sensor.
Garmin’s most advanced multisport
watch, designed for triathletes. All
the advanced features and all
sports, including open water swim
mode.
20 hour battery plus the ability to
extend battery life about double in
battery saver mode.
Good for: multisport athletes that don’t need an open
water swim watch.
30
Good for: Triathletes and ultra runners
Upcoming Events
May 1, 2016
Eureka, MO
7:30am
Not Local
5 Km / 10 Km
Roller Coaster Race @ Six Flags St. Louis
(10K/5K)
May 1, 2016
8:00am
Springfield, MO 1 Mile / 5 Km / 10 Km
Junior League of Springfield 10th Annual
Charity Run 5K, 10k and 1 mile Fun Run
May 3, 2016
6:00pm
Springfield, MO
Foam Rolling Seminar
Augusta, MO
May 7, 2016
6:30am Cowbell Uncorked Off Road 100K Trail Relay
May 7, 2016
6:30am
Lamar Rotary Run 2016
Lamar, MO
Other / 5 Km / 10 Km
May 7, 2016
7:00am
Ozark JROTC Fitness Challenge
Ozark, MO
Other
May 7, 2016
8:00am
Marionville, MO
5 Km
SPRINGFIELD,
MO
1 Mile / 5 Km / 10 Km
Not Local
Other
Running of the Squirrels
May 7, 2016
8:00am
1st Spring
Triple Crown
OneSolePurpose 5K/10K & 1 Mile Fun Run
31
May 7, 2016
8:30am
Freedom of Flight 5K on the Runway
Joplin, MO
1 Mile / 5 Km
May 7, 2016
9:00am
21st Annual Bradleyville Scholarship
Walk/Run
Brown Branch,
MO
1 Mile / 5 Km
Seymour, MO
Other
Springfield, MO
5 Km
Ash Grove, MO
1 Mile / 5 Km
Branson, MO
5 Km / Half Marathon
Springfield, MO
Other
May 14, 2016 7:00am
Shark Tank Tri
May 14, 2016 8:00am
P.O.P for Lupus 5K
May 14, 2016 10:00am
Superhero Scamper & 5K
May 15, 2016 7:45am
Divas Half Marathon & 5K
May 17, 2016 6:00pm
OMC Duathlon Series #1
May 21, 2016 6:30am
Joplin Memorial Marathon
Joplin, MO
5 Km / Half Marathon
/ Marathon
May 21, 2016 8:00am
Cherish Kids Run
Ozark, MO
5 Km
May 21, 2016 8:00am
17th Annual Volkslauf Mud Run
Fort Leonard
Wood, MO
10 Km
Branson, MO
Other / 5 Km
Springfield, MO
Other
May 21, 2016
8:00am
2nd Spring
Triple Crown
The Great American Bacon Race
May 24, 2016 6:00pm
32
May 26, 2016 7:00pm
Springfield, MO
5 Km
7th Annual Memorial Event and 5K/Mile
Walk
May 28, 2016 8:00am
Bubba's Fight for Burns
Clever, MO
5 Km / 10 Km
May 31, 2016 6:00pm
Springfield, MO
Other
Race discounts for OMRR members

OneSolePurpose - May 7, 2016 - 10% off - “OMRR”

Superhero Scamper - May 14 - 20% off - “OMRR20”

Diva Half Marathon & 5K - May 15, 2016 - 10% off “OMRRFEB16W”

Great American Bacon Race - May 21, 2016 - $5 off “BACONCRAZY”

Bentley Fund 5k - July 23, 2015 - $3 off - “BENTLEYOMRR”

Bass Pro Shops Marathon/Half Marathon - November 6, 2016 $7.50 off - “OMRR750”
33
34
PRSRT STD
U.S. POSTAGE
PAID
SPRINGFIELD, MO
PERMIT NO. 831
CHANGE SERVICE REQUESTED
Remember: Please send in a change of address (physical or email), as well as any articles or pictures for
publication to [email protected]. You can pay your dues or join ROTY at our website. Thank you!
Marisa Torp is one of the most selfless, and generous members of our club. We have all met her at
packet pickups where she greets runners with a genuine smile, and we have been energized by her
cheerfulness and her enthusiasm when going through the aid stations she helped manning. It is now
our turn to celebrate her achievement; Marisa finished her first half-marathon at GoGirl on April, 9th.
Congratulations Marisa! And to many more to come.
35

Running Briefs - Ozark Mountain Ridge Runners

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