The 10-miler was the first time in 3-years that I have stepped on a starting line and felt good about my fitness. There have been many factors that led to that . . . The Charlottesville community as a whole has just been so conducive to fitness and running. This is a super active community that is full of people who have welcomed me and helped me get back into the swing of things.
Breaking 5:00, Part II
Pat’s instructions called for me to hit 40 seconds per 200 during the hard intervals in the first set, take four minutes rest, then resume and aim for 38-40 seconds on the hard intervals. The first set I was dead on the pace, knocking out between 39-41 seconds per lap on every hard 200. After the break I came back and hit 36 seconds and change on the first interval. Blazing. A little too blazing. That extra two seconds per 200 had me breathing much heavier and feeling “that feeling” in my obliques.
Get to Know Pat Gomez
For me, running and fitness has been my greatest passion in life. When I was 9 years old, my babysitter took me to my first road race in an effort to wear me out . . . I remember sprinting off the line when the gun fired and running out of steam two miles in. The first thing I asked my babysitter (Mrs. April) when I regained my composure was if we could come back next week and run it again. I was hooked.
Breaking 5:00, Part I
Some people refuse to believe me when I tell them I used to smoke a pack of Camel Lights a day. By the time I relocated back to Central Virginia from New York I’d managed to kick the habit and replace it with running, so the people that met me upon my return have only known me as a non-smoker. Over that time running has become increasingly central to my life and central to my identity, to the point that it seems incredible to some that I could have ever been an occasional smoker, never mind a habitual one.
Quick-hit Thoughts with Jason After the C10M
Climbing the Ladder Part IV: Unbridled Success
Success Story: Wendy Harper
As I was improving my strength and endurance, their guidance in the classes made me realize that I also needed to work on my form and my focus. Within one month I was participating in up to 5 classes each week. 4 months later I feel like I've gone back to the person I was years ago, when running and exercise made me feel confident, fit, and energized rather than exhausted and unhealthy.
Climbing the Ladder Part III: Life Intervenes
Ann's Fab Five Hip Stretches
How to Fuel (and How Not to Fuel)
I was sure that there was another level I could get to if I could dial my nutrition in further. So I decided, in the interest of science, to put myself through a pair of hard workouts on the Woodway; the first I would do having eaten “whatever I wanted” the night before, and the second having followed a day of dietary prescriptions from Ann.
Climbing the Ladder II: PR City, USA
When last we left our young hero, Ken was jogging around Central Park before the dawn and gearing up to run a 5K in Richmond. He’d been training with Ann for six weeks; according to her it takes three weeks for a true bump in fitness, so he’d banked enough time and training to go up a couple of levels.
Climbing the Ladder: Ken Begins Life with Formula
It only took a few steps on the Woodway to convince me that it was not your ordinary treadmill. It is nice to be able to do speed work in a controlled and predictable environment . . . I was impressed that the Woodway provides a much gentler impact than any other medium I have run on, including my preferred surface, dirt. That seems particularly beneficial when ramping up the speed.
Life on the Run: A Conversation with Formula Founder Jason Dunn
I know what it takes help someone get fit, I understand what is necessary to work towards that end in a manner that will minimize the risk of injury, and I believe in the model we have established to provide an ideal balance of cardiovascular work with a functional strength foundation that leads to overall fitness. While I have stepped away from the collegiate setting, I will always be a coach and I look forward to working with all those aspiring to better themselves - young or old, elite or novice.