Kelly Liljeblad

The story behind the breakthrough! Dan The Man….

January 22nd, 2010 Posted in Uncategorized | No Comments »

dannykel post race I would like to dedicate this blog to my friend and athlete Danny Golden from my old hood, The Woodlands, Texas. Danny is the model of a perfect progression leading to a huge breakthrough. Danny ran his first marathon in 4:56 in 2002. 7 years later, this past weekend, he ran a 3:16:09. One hour and forty minutes faster, and accomplished his dream of qualifying for the ever so prestigious Boston Marathon. He is the prime example of what hard work, sacrifice, commitment , and patience can do for any runner. (oh yeah, and a kick ass program and coach, let’s not forget that!) I wanted to take a little behind the scene look at how a runner can PR by almost 2 hours in a marathon.

Be patient and think long term. Most runners think short term. They want to run this marathon in 3 months and want this time. While there is nothing wrong with this, I believe the real way to get faster is a gradual progression and change in workout intensity and volume. How did we do this with Danny? 2003, we focussed on weekly consistency, and light workouts. We didn’t worry about pace or specific speed intervals or tempo running. Danny ran “organically” with regard to pacing. There were no pace charts or heart rate monitors. I wanted him to get a feel for running and learn his internal limitations and effort levels. The result was almost an hour pr. He ran 3:46 in our first year working together in 2006. In 2007, we spiced up the program by adding speed and stamina sessions in a periodized approach. In addition we increased the weekly mileage from 30 to 35-40. The result was a stronger and more well rounded Danny. While he didn’t PR this year, he gained a tremendous amount of strength and stamina and formed the foundation for our work together in 2008. (He did however PR in every other event this year) After Houston 2009, where Danny again Pr’s with a 3:29, he told me his goal for 2010. Qualify for Boston and break 3:20. I knew we had our work cut out for us. This was a lofty goal and we needed to take his training to yet again new heights. Our goal for this training cycle was to increase mileage and add more stamina workouts to the mix. In order for him to be able to handle this increase, we came up with a “injury prevention” strength training program. He completed workouts he never thought would be possible. Long stamina marathon specific workouts, many more long runs, and several at GMP. It was essential to dial in GMP. The volume went up to 50 mpw and he handled this quite well. I knew he was “on”

This past weekend Danny ran The Houston Marathon in 3:16, crushing the qualifying time by 4 minutes. He did it. He accomplished his goal, and now he’s headed to my old stomping grounds. Throughout the year Danny had PR’ed in every event and every race. It was the perfect progression and a season every coach dreams of.

What makes his accomplishment so special is how he handled the gradual progression year after year. He was not only patient but so structured in his training and left no stone unturned. It was a long term gradual progression. He has a very demanding job, a wonderfully supportive wife, and a son. The sacrifices he has made are to be commended. I am so proud of him and all that he has done over the years. It just goes to show that patience, a long term plan, commitment, dedication, and of course a lot of pain and suffering along the way does pay off. Congrats Bud! Here are some pics of that great day in Houston 2010! What can I say, I love my job.

Now get your ass out the door and train! :)

marathon (15)

Operation Rebound Relay in Vegas

November 24th, 2009 Posted in Uncategorized | No Comments »

It seems to me that so much hype and attention goes out to the professional athletes and the winners of a race. While this is certainly well deserved, I personally am more motivated and inspired by the CAF, Operation Rebound athletes. These men and women have stared down death in the face. They come home mentally, physically, and emotionally injured. Yet they overcome their new physical challenges and gain strength from their experiences and a new sense of living life to the fullest. They journey on to new challenges, new goals, and seek other ways to fulfill their sense of accomplishment and satisfaction.

It was an honor to be part of their relay team. We had a wonderful time and I left the race feeling inspired. This course is known to be one of the hardest half marathons on the circuit. I believe it was as I was running that run course. Duane was the cyclist for our team. He lost both his legs in Vietnam when a grenade struck his troop. With his legs blown off, he managed to pull one of his soldiers out. He was the only survivor from his troop. Here is his inspiring story.

In the early morning hours of 15 May 1967, Duane’s company was attacked by enemy mortar and small arms fire. Close combat quickly ensued and Duane was hit by an enemy hand grenade that blow off both of his legs below the knee. Though severely wounded, Duane dragged himself and another injured Marine to safety. For his actions, Duane was awarded the Silver Star.

Upon returning to the U.S., Duane was told by doctors that he would never walk again. However, Duane defied the doctors by walking without the aid of a cane or crutches the first day he received his

Duane Wagner, U.S.M.C. prosthetic legs. He then began riding a bike every day and soon became an elite long-distance cyclist. In 2008, Duane became a member of CAF Operation Rebound and now serves as a mentor to many newly injured veterans, supporting their efforts to become active again after experiencing a traumatic injury. Duane does not consider himself disabled. “It’s just an inconvenience”, says Duane. Duane continues to demonstrate that losing his legs won’t slow him down.

duane P1020003

I really enjoyed my time in Vegas and made some great new friends along the way. Keith and Kimberly with New Balance took great care of me and I enjoyed my time with them. I also got to see the Hoover Dam, which was amazing. Here are some pics from the weekend.

P1010993 P1010988 P1010994 P1020012 P1020019 P1020021 P1020028 P1020030

Here I am with the beautiful Tallie, The team operation rebound mascot and service dog. She even warmed up in the water with them. So cute. How loyal she is!

Silverman 70.3 this weekend with Operation Rebound!

November 5th, 2009 Posted in Uncategorized | No Comments »

Quick update.

Vegas baby! Tomorrow I am happy to announce that New Balance is sending me to Vegas to race the Silverman Triathlon with Team Operation Rebound.

www.operationrebound.org

Operation Rebound provides unparalleled sports opportunities and support to our troops and veterans of any branch of service and first responders who have served honorably and have suffered permanent physical injuries.

This is an amazing group of hard core individuals and I am really looking forward to getting to know each and every one of them. How can a double leg amputee guy ride a bike for 56 miles? How can a guy with one arm swim open water for 1.2 miles? One answer, a big big heart. It is truly an inspiration and I am happy to represent New Balance and run the final leg of the relay. I’ll post pics and notes from the weekend.

On a training note, things couldn’t be better. I am enjoying being back in Vermont and getting some sea level air. My speed has been progressing slowly, but my strength and endurance have been developing quite rapidly. I am really excited for 2010 and my return to distance running. It’s been great training 2 hours a day instead of 4-8! I actually have a social life and that to me keeps me in balance. I will be starting my 2010 season off at my favorite race venue. Houston! Always a special place for me with lots of great race memories. I’ll race the half, they aim for Grandmas marathon in June.

Lastly, I want to congratulate all of my athletes. On Track has had some incredible race performances in 2009, and I am very optimistic about 2010. We will have a strong contingency at the Boston Marathon this April. Keep at it guys and girls. I’m proud of you.

Now, get your ass out the door and train!