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The story behind the breakthrough! Dan The Man….

posted: January 22nd 2010 | posted in Blog, Family & Friends, Racing | No Comments »

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!  :)

Operation Rebound Relay in Vegas

posted: November 24th 2009 | posted in Blog, Family & Friends, Racing | 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.

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.

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!

posted: November 5th 2009 | posted in Blog, Race Preview, Training, Travel | 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!

Fun in the sun!! Life is sooo rough……. :)

posted: October 10th 2009 | posted in Blog, Family & Friends, Travel | No Comments »

Here are some pics from our amazing week in Kona.

The sun feels so good! Here we are taking a break from the surf.

Kim and Scotty chilling

Meg loving the pacific

Kim relaxing after a year of Ironman Training. Mom reading her slut novels!

me ripping it up in Kona…….

In my dreams!!!!!!!!!!

And lastly, my kiddos after a long hike w/ friends Dabbs and Tricia. I miss them soooo much!!

Adventures in Kona

posted: October 8th 2009 | posted in Blog, Family & Friends, Travel | No Comments »

We are having a great time vacationing in Kona, while Kim does absolutely nothing to prepare for the race. Stay tuned for some video from the Big Island. On day one my niece and I decided to have a synchronized swimming competition. I am pretty sure I won.

The final

Good times!

Fall is here

posted: September 28th 2009 | posted in Blog, Training, Travel | No Comments »

I forgot how pretty it is here in Vermont during the fall months. This is the best time of the year to be a runner. One of the things I missed most while I was in Colorado is running in the forest during a New England fall. The smell of fall in the air, crisp cool air, the smell of a forest, and the sound of the leaves crunching under your feet. It’s my favorite time of the year and I am happy to be back feeling good and running every day.

Dr Radnay did a great job with my ankle surgery and Brian cracked the whip with my physical therapy sessions. So far so good and I am hoping to make a return to racing in January at the Houston Half Marathon National Championships.  It’s a great race with a lot of excitement and I am really looking forward to participating in a few months.

Along with Fall comes Kona! We head to Kona this Saturday for a 10 day trip. Kim has been in Tucson preparing for the kona heat and her training is going very well with training partner Sam McGlone. I’m just jealous because they are having way too much fun without lil ol me! grrrr….. They train great together and I made them promise to put on a good show for me out there.

I’ve been loving Vermont. It has been a great move for me. Work is great and I am  having a blast with my athletes.

Now get your ass out the door and train!

Here are some pics from my last run with my favorite training partners. (sorry Kim , you’ve been replaced) We ran at Niquette State park.

Good Luck Sissy

posted: August 30th 2009 | posted in Blog, Family & Friends | No Comments »

Special good luck to the sis as she races Ironman Louisville tomorrow!!!!

Track her on ironman.com  :)  :)

It just kills me not to be there!

On The Road To Recovery Again

posted: August 16th 2009 | posted in Blog | No Comments »

I keep telling my family and friends that I need to get a new paw. My left foot has given me trouble since 2005. On a mission to be able to run again pain free I went under the knife yet again. Last October, I was running downhill and sort of jammed my ankle. I had immediate pain and experienced “crunching and grinding” symptoms. I was dealing with this pain up until now. I could run, but the next day I had pain. I went to a great podiatrist in Boulder (Shonka) and a Foot and Ankle Specialist in Long Island NY (Radnay). Both agreed that it was damages within my subtalar joint. Loose bodies, cartlage, scar tissue, whatever…. Rest and PT wasn’t helping.
After the surgery Dr Radnay told me I had a lot of scar tissue and fibrous bands of tissue that was causing impingement between my talus and calcaneus. Apparently, this probably happened that day I jammed my ankle. I’m doing great now, 5 days post op. Brian here at On Track is taking great care of me and promises to help me get going again. I know I may never be able to run 120 miles a week again, but my goal is to be able to run every day , still compete, and do what I love. We shall see

Chillin in Vermont

posted: August 15th 2009 | posted in Blog | No Comments »

Kim's Racing Lake Placid tomorrow! Good luck sissy!

posted: July 25th 2009 | posted in Blog, Family & Friends | No Comments »

This was on ironman.com today
Determined not to be a “bridesmaid” again “I’ve been a bridesmaid here twice, and I don’t want to be a bridesmaid anymore,” Kim Loeffler, pictured here racing at Ironman China earlier this year, said in an interview today. “The first year I was second, in 2005, to Heather Fuhr, it was a breakthrough race for me. I was so happy I got second. I beat so many amazing women. I was just four minutes from Heather Fuhr, who is an amazing athlete with an amazing race resume, and it was the race of my life at that time. Last year I got second and it crushed me. I had the win until mile 23. I thought it was gonna be my day, and once again I got outrun … which is supposed to be my strength. It was really hard to handle, but it’s those feelings you use to fuel you in training. Hopefully I can achieve my goal of winning this race.”

Loeffler was possibly one of the few people here in Lake Placid who was aware of Caitlin Snow’s amazing running abilities, but in the end the Vermonter succumbed to the weather and couldn’t get it done on the run.

“I knew she was a good runner. I am a good runner. I just did not have a good run that day..

Loeffler would very much like to get her first Ironman win on what she considers her home course. She lives just outside of Burlington, Vermont, which is about a two-hour drive from Lake Placid. More than that, though, she’d very much like to get a lead and hold it through the entire race here.