How They Train!
Did you compete in high school cross country or track?
- I ran XC and track at Miami South Ridge Sr. High, starting out as a sprinter, with my focus being the 400 but slowly transitioned to the 800 by my coach. I didn’t run in college.
How many years have you been running?
- 15 years, off and on
Lifetime personal records
- 5K – 19:24
- 10K – 41:52
What running events do you train for or what are your training goals?
- I mainly train for 5k’s but over the last two years did up my mileage for a half marathon. Lately I have been trying to work on pacing and negative splits. (I have a bad habit of going out too fast.)
Consider your training over the past 6 months to one year. How many miles a week do you typically run when not injured and consistently running?
- Over the last 6 months I’ve been limited to cardio twice a week inasmuch as my other sport of choice is bodybuilding and I was in a bulking phase … So, probably 8 miles a week.
What does your typical week of running look like?
When I can train consistently I do a lot of treadmill work due to my work schedule – a daily 5k or 4 mile treadmill run during the week and with 5-9M longer runs on weekends that incorporate sprint work and plyometric exercises for more explosiveness and foot turnover.
- Monday: A.M.cardio 3-4M treadmill; P.M. wt training (back and biceps)
- Tuesday: A.M. cardio treadmill intervals; P.M. chest/triceps and ab workout
- Wednesday: A.M. cardio 4-5M treadmill; P.M. leg workout
- Thursday: A.M. stair work; P.M. shoulders/abs
- Friday: A.M. treadmill 3-4M; P.M. back/biceps/abs
- Saturday: 5-8M run and second leg workout of the week
- Sunday: Track sprints at Mike Long or Leon
How does your training vary over the course of a year?
- Since my first sport is bodybuilding I tend to run less in the spring and summer. I’m limited to random 5k runs and cardio 2-3 times a week for only 30 minutes to try and build quality muscle. Once the summer comes to an end I pick up my cardio but weight training still remains the same as I am cutting to step onto a “stage.”
Do you take recovery or down time?
- While I’m trying to bulk I take more recovery time to allow for my muscles to recover, so I usually have one or two days out of the gym. Once I start cutting I only take rest days as needed.
Do you peak for certain races?
- I like to try to peak for the big races in town if my schedule allows for the training … Palace Saloon, Springtime, Turkey Trot and the last two years the half marathon.
How much sleep do you usually get at night?
- 6 on average
What injuries have hampered your training over the past year?
- Tight left hamstring
Do you take any dietary or medical supplements?
- Mutlivitamin, fish oil, whey protein, and a digestive enzyme
What type of running shoes do you prefer?
- I have come to like New Balance racing flats, and Adidas for anything over 5 miles
Do you stretch?
- Not as often as I should. I use a foam roller after every leg and back workout.
What are your favorite running routes?
- I live on Park Avenue and it’s a love/hate relationship. I love the fact that it has helped me improve on hill work.
What running resources do you like that would benefit someone else?
- Runners World is about as far as I go with magazines, and not until last year I started reading Hal Higdon articles after recommendations.
What examples can you give of specific training methods, and what were the results?
- Sprints and hill work
What advice do you have for beginning or experienced runners to help them with their training?
- Running is what you make it, and why not make it enjoyable. Set small goals, surpass them and set new ones. Remember we all start somewhere and remember your “why” whether its for comradery, weight loss, competition, meditation, do it for you.