January 2010
GP
Your running accomplishments
speak for themselves and are certainly well earned and self
satisfying.
Your manner in which you
coach runners far exceed the numbers you have clocked in races.
I know there are better runners in the world than you, but I
doubt there are any running coaches that equal you. As a sixty
year old that has two children of my own and many years on
baseball fields , I have seen a wide variety of coaching
techniques --- yours are the best. And it is not just knowing
about the sport and training schedules that count, it's the
little things that count; like when to apply the brake peddle or
step on the gas or when to verbally repromand or encourage a
runner. I have been running on and off for 45 years without the
luxury of a coach or the intensity to "read up" on the sport of
running. I simply put on the running shoes and ran, without a
plan. When I got injuried, I just simply stopped running.
I feel very fortunate
that our paths crossed and I now have the opportunity to still
run. I can continue to compete in my age group with the optimism
of doing better than most, all because I have a coach to draw up
a plan, navigate around or through injuries, and deliver well
timed words of encouragement. Without your complete coaching
skills I can assure you that Feb 27th would just be another day
in my life. I am looking forward to doing well with my time.
Honestly, I have no clue what to expect but I know it will be my
best effort that day and alot of fun.
Thank you again and again
for your interest and professionalism.
November 2009
Coach GP,
I see from your
website that you are a running coach, so I feel it only appropriate to
address this email to "Coach GP" even if we only know you as GP. It was
extremely fortuitous to bump into you on the roads of NYC this morning. I'd
like to thank you because I know that Cara and I would not have made it to
the line without your experience, wisdom, camaraderie, encouragement and
dearth of running knowledge.
Conserving on the uphills, building up a slight reserve and holding serve on
the flats were all instrumental in our success. We are both thrilled with
our 2009 NYC marathon experience and we owe a large part of that to you. I
hope our company helped you reach your goal as well even if it was a small
bit.
Congrats on all of
your successes in the coaching and running world. You have quite a
resume and it was really cool to run with someone as accomplished as
yourself. I'm sorry to hear about your father but he raised a great man and
I'm sure that he was smiling down on you and us today. Cara and l will
never forget this day and I'm amped that all three of us made it under three
hours. We are both really glad that you nailed your goal while running in
your Dad's memory and we were there to share in that experience.
Cheers,
Joe F
GP,
Cara and I can make
a trip to Brielle easily.
After reading
your bio I noticed some funny parallels. I, too, am a surfer but have been
surfing less and less over time. Do you paddle out in the winter? I used to
make it out every month back in high school but my time is so limited now
and I rarely get out with a few weekends in the summer being the exception.
I did manage to catch 2 full days of hurricane Bill this summer which was
incredible. I could see investing in a new suit for a couple winter
sessions. The second funny thing is that Cara, Like your wife is a dancer
herself although not at the professional level but did it throughout high
school and college.
On going forward
with running I'm not really sure what I'm going to do. I love working out
and running is fantastically primal and simple so I'll probably do a
workout here or there which would fit nicely in with a trip to your place. I
don't know if the marathon distance is right for me. I spent about ten years
rowing and even made it to England to compete twice. The training is similar
but different. Since rowing involves moving weight, you simply can't do it
as long with high intensity. 3 hours versus 6 minutes is a world of
difference. I don't find the 2-3 hour training runs enjoyable in the least
unless it's a race. I foresee myself running another marathon but right now
I'm de-compressing from this one. After training for the Henley Royal
Regatta beginning in February/March and the NYC marathon I need a rest.
I cannot reiterate
the point enough that our pack of four with you as commander enabled us to
finish in the fashion we did. I'm forever grateful for that. Let's set
something up for a workout with your group before it gets too darn cold.
Joe F
Hi GP,
Echoing Joe, I also
received your fantastic email. It would be wonderful to join you on the
Jersey shore for a track workout and brunch with you and Kathleen, Luke and
Sam. I can't wait to start running again as soon as we are all rested and
rejuvenated from the marathon. Your family is very lucky to have you, did
they come to watch you in the marathon?
Joe and I were
talking about how we never would have made it through the marathon and under
three hours without you. We truly believe that - it was incredibly
fortuitous and we are so thankful we were able to run with you. Your steady
pace, positivity, and strategies of putting time in the bank and focusing
through mile 20 were so helpful. I was already struggling at mile 6, and
seeing you and Marty across the barrier helped me keep going. Running with
you, Joe and Marty was incredible and I know I would not have been able to
go on if it hadn't been for the three of you.
Breaking 3 hours for
the first time was so special, and I hope it never loses it's magic when you
cross the finish in under 3 hours, no matter how many times. And I'm glad
you could do it in honor of your father. What an amazing day and amazing
experience, and I'm glad we could share it together.
I hope we all keep
in touch and I'm excited to continue running and seeing each other.
Where are you headed
next for racing?
Wishing you all the
best,
Cara K
Coach GP
GP, I know I
have already thanked you for all your help and assistance in my journey to
prepare to run a marathon, but I must one more time repeat the words "Thank
You so Very Much! You have been tough when needed, but mostly very gentle
and careful to gradually build my physical strength - endurance and mental
confidence to finish the deal ! WE DID IT, BOSS!!
It's been
a few days now since the marathon and I'm doing quite well, I think. My legs
feel almost completely normal - it will be interesting to do that little 20
minute light jog on Saturday // b-4 I go to the Michigan - Penn State Game!
I have also noticed that I seem very tired and am resting quite a lot. I'm
just going with the flow here and not worrying at all about needing extra
rest. In addition, I've been quite emotional thinking back over the entire
experience. I've always been a guy who wears his emotions on his sleeve, so
to speak, so I figure this is somewhat normal after making it thru your 1st
marathon. The feelings have been pretty strong occasionally the last few
days I must admit. Feelings of relief, mixed with sadness, also pride,
gratitude, joy ......... I've been all over the place with feelings and
emotions - - I'VE BEEN FOCUSED FOR SO LONG and now everything is just
letting loose, I guess?
So, what
have I learned? Well, 1st of all the human body is an amazing machine - -
even at 65 years old !! I hope I never again doubt the power of dreaming BIG
.... if it's something you want, whether you're young or old, if you're
willing to make the sacrifices you can and will make it happen! I also
learned that the journey is at least as important as the race or it's
outcome. I'm probably more proud of the fact I never missed a training run
our entire time together than the fact I completed the marathon, as huge as
that was<.> I also learned a lot about running / training, etc. Stuff I will
surely use as long as I'm out there doing it ! I think this brings me to
the question, "Where do we go from here?"
Jack Hanna
June 2009
Hi GP,
Just a few quick comments about your book. I've read it twice now during my
commute on the train to work and it goes without saying that it's not only
informative but insightful and entertaining. The FAB 4 is engrained in my
brain and I plan to incorporate some of your top 20 training exercises into
my next strength training plan. A special mention goes to your "Fire Within"
chapter which really hit home, in particular, the "Ultimate Training
Partner" section. I usually run alone and now I have some additional
thoughts and wisdom to get me out the door.
Thanks,
Tony
May 2009
Dear Coach GP,
I would like
to order an additional book and, if possible, I would greatly appreciate if
you could inscribe it to my friend and running partner, Jeff. He, too, is a
psychologist as am I.
One of my keen
interests in the idea of "mindfulness". I am especially interested in how
it applies to running and the "mental" issues that arise when running,
especially long distances. It is interesting how much "intention" it takes
to focus on something like form, cadence, etc. Hopefully, the form
corrections will become automatic and a sense of muscle memory will develop.
I finished
your book in two settings and found some of the advice to be very helpful,
particularly with my particular issues. I am also trying to use some of the
exercises that you recommend. I used to be a zealot about sticking to my
training schedule and, admittedly, have gotten pretty sloppy in the last
year or so. I am in total agreement with you that the core is the source of
running energy/power and that is probably what I have neglected most.
If there is a
form for ordering the book and paying for it please let me know and I can
get it taken care of. Thanks for you help.
Rick Mangold
P.S. What a
snappy webpage!
Coach GP,
You sure can
add my testimonial to your website. I would be glad to give you any
additional information if you would like. I will contact you next week
about an additional book but I will wait until next week.
I agree that I
should be careful about too many marathons. I try to use some of them as
"long runs" so I don't really push it too much. I am only trying to run
competitively twice per year, at least in the marathon. That is one spring
and one fall race. It is just too hard to run fast every race. My best
time, by the way, is not nearly as impressive as yours, a mere 2:56 but
that's not too bad for 54 years old. This, incidentally, was the tip off
that something biomechanically is wrong since my time has plummeted nearly
30 minutes from only a year ago. I feel optimistic that I can fix this. I
also decided to run a series of shorter races (5K & 10K) to help me focus on
form issues and to build my anaerobic capacity.
Thanks again
and I will contact you next week.
Richard
Mangold
Coach
Pearlberg,
I'm sure you
meet too many people to remember but I wanted to pass along my post-race
experience following our "clinic" at the University of Illinois expo. I
talked with you for about 15 or 20 minutes and you gave me some pointers to
help me improve my form especially as the marathon draws to a close. It was
too late to do anything at the U of I race but, since then, I have had three
weeks to recover/train and eventually run the Lincoln Marathon. Here's what
happened.
I have focused
on running tall, moving my arms, and improving my cadence by driving my
knees a bit (not a lot) more. I immediately noticed that I was experiencing
soreness in my ankles, of all places, and that I was sore in muscles I am
not usually sore in. I suspect these are the accessory muscles that I am
using to maintain posture and run with better form. Subsequently, I ran the
Lincoln Marathon and finished in about the same time as U of I (3:37)
however, following the race I experienced very little soreness and was back
running pain free in two days. I think the form tweaks have been helpful,
so far, but I suspect that I have spent so much time running with bad form
(or poor form) that it may take me many months to really fix the problem. I
try to be mindful of my form and run easy. Additionally, I had a lot of
soreness and tightness in my Achilles tendon before the form correction and,
after the race, I had very little. Again, I have practiced poor form for so
long it may take some time to fix it.
I cannot run
26.2 miles with a forefoot strike but I can easily midfoot strike and I
think that this may be why my tendinitis has subsided. I truly was a heel
striker....but, never more!
Will you be at
any expos in the Midwest during 2009? I would like to pick up another copy
of your book for a running friend of mine. I really appreciate your help
and feel like I am breaking out of my running rut! Sometimes going back to
the basics is the best thing to do.
Dr. Richard
Mangold
From Jack
Hanna,
Getting faster at 65 years old !~
Thank you, GP, for your encouraging words this AM via
e-mail and for letting me gloat a little over the phone post race. It was a
truly great experience for me and surely a testament to all the hard winter
training. No doubt in my mind that I would not have won my age group without
your help.... so take a bow, Coach.... You were there with me at the finish!
Coach, I am glad you are so busy, and I am doubly reluctant to take up your time. I
think you know me well enough to know that while my running knowledge is
severely limited, it is not so limited that I am unable to discern the
profound nature of your knowledge and the value of seeking your advice.
Every time we come down to Brielle, we spend an additional 3 hours commuting
(and associated costs), which, believe me, we would not do if we thought we
were receiving anything but world class advice. Between you and me, I think
it would be a miracle for Joe to break
5:00 under the circumstances and I would be happier
to end his season right now, get him healthy, and have an additional couple
of weeks to address his weaknesses and prepare for X-C. While being careful
not to tell him that I think his chances are too remote to justify this
effort, I have given him every opportunity to shut things down, but he just
refuses to even consider it. Yesterday, on the track, I saw a kid whose
fitness is barely at the 5:00 level on a good day, but I was amazed how he
took what you asked him to do and plugged on as best as he could. That was a
nasty way to run 3x400m, especially for someone in his condition. Today, he
got on the bike (which he never rides) and said "Wow, this is going
to be painful", but when I said just do the best you can, he said "I am
going to complete this workout if it kills me!" That is a completely
different kid than he was even a couple of weeks ago, and I just hope we can
get through this with his new attitude in tact. I would trade that for a
5:00 (which I am sure we can blow right
through with a good summer of steady work) mile in a heart beat.
We will keep you posted.
Regards and thanks,
Bob
The
names in the above have been changed for confidentiality…
April 2009
GP,
It was great to catch up with you last night after my amazing Boston
experience. I followed your guidance as best I could. I really felt
relaxed and in control through 16 miles then the hills came. I truly
believe I was well prepared considering my setbacks to run a great race. I
am very happy with my results. I know if I did more hill training (given
better health and no injuries) that I could have gone faster.
The whole experience was unlike anything I have done before- the course, the
awesome crowds, the # of runners, the quality of runners, the organization,
the entire experience is something I will never forget. I only wish I
started when I was younger but I will do the best with what I have now!
Of course I am very sore now but will consider my future marathon plans when
I recover. Thank you so much for everything you did for me- from teaching
me restraint at the beginning and training smart to the whole program. All
of your dedication and guidance are greatly appreciated!
I’m still learning after having trained on my own for so long. I enjoy the
camaraderie with the Stingers and the Saturday morning track club. You are
passionate about running and teaching others. I’m glad I met Steve Ludeking
and he introduced me to you, Tom and the rest of the running folks. I’ll
follow the post race schedule and ease back into training. I will need a
new goal though and we can discuss that when we catch up to talk about my
“Boston Experience”!
Thanks, Doug Twyman
Rolla, the Golf Pro (and part time runner) here...just a note to
thank you for your words at the seminar at the Illinois Marathon. I
read much of your book the night before the race and focused on
running tall for the entire 13.1 miles and with very little
training, finished in a respectable time and felt in control all the
way. It was a good weekend (even though Kenny Perry couldn't hold
on at the Master's) and your words of wisdom helped me to run faster
than I thought I would and gives me hope to improve in my upcoming
races, in my attempt to run in every state. Thanks again and good
luck with your coaching!!!
Rolla N. Frisinger
PGA Golf Professional
Golf Club of Coldwater
October 2008
Coach, Just received your book…I have not put it down yet! I won’t bore
you with a whole bunch of stuff but here goes. I ran XC from 72-76
in high school and quite frankly I stunk, loved to run my best time
15:30 for a 5k that was in my junior year. College came and I
dropped out and became an addict. Spent some time in Colorado got
charged with a federal offense. Did my time and cleaned myself up,
got married we just celebrated 27 years I was fortunate and blessed
to have 5 children one is not with us as the Housatonic River here
in CT took him.
In March I turned 50 and in February I started walking/running again
after all these years. It felt great to be running again and after
abusing the body for as long as I did I felt I owed to myself to
treat it accordingly. Never in my wildest dreams did I think I would
ever “race” again but…every Tuesday night in the summer in New
Canaan CT at Waveny Park there are 5k XC races through the woods and
fields. I then raced the 4th of July 4 mile race in New
Canaan, the 20k in New Haven and I just finished the Hartford ½
marathon. One problem coach even though I have gotten in great shape
I am still running 10 minute miles and its killing me. I mean I do
workouts on the track, tempo runs etc etc. I am hoping that as I
read your book the light bulb will go on and I will finally
understand how to run properly. It has gone full circle and now I am
determined to get it right. Some of the more veteran runners tell
me Mark you haven’t run like this is 35 years what do you expect it
will come back. I am not convinced that I am running properly has I
have run and trained for races since the beginning of Feb and I see
a great improvement in my conditioning etc but no improvement in my
times. Anyway I am grateful for the book now I just need to apply
what I read. Sorry for the long post. Mark Bonitatebus I forgot to mention that I have been given an opportunity to help
counsel other heroin; cocaine addicts something I wish I had when I
went through that horror show. Thanks again Mark
Hi Coach GP &Tom
Thanks for the coaching plan. I ran 1 hr 48 06 . This was better
than I expected so I was very happy. The early part of the race was
very congested, catching the marathon pack up having just started
was not ideal .The area approaching the bridge was so narrow you had
elbow through which wasn't good. I found I could adjust my pace to
get around people which came in handy .Had trouble seeing many of
the mile markers ,I wasn't the only one. All in all I enjoyed it
.Wasn't fatigued when I got home so planted 100 tulip bulbs. Have
been doing pilates as well as running, I think its a great
combination.So thanks again I think the biggest part of the training
was learning to run faster not just doing the long runs .I need to
keep up with the short fast stuff ,it paid off. Thinking about a
marathon next year .....
Thanks Karen
Hi
My friend Jan and I had a brief chat with you at the expo. I just wanted
to let you know that in spite of not being as trained as I should have
been, I was pretty happy with the whole event and I do think that you
should take some credit! I tried to stay tall and to plant my foot so
that I wasn’t “oscillating” and it really did help! I guess just having
something to think about for that many miles is also a plus! J
I haven’t read the whole book (yet) but except for the “wrist flick”,
the parts I’ve read so far make sense and seem pretty easy to implement.
I’m having trouble picturing the wrist flick. But hopefully I will
figure that out, I feel quite inspired to improve my running!
Thanks,
Beki
Rebecca Franchock
Hi GP,
I just
wanted to say thank you again for the run today. I learned a lot from
listening to you and getting your tips. I now know what I need to work
on the next three months to attain my goal in Philly. I will concentrate
on my breathing, get into a better rhythm throughout the whole course
and work on some hills. I feel like I am getting closer and closer to
what I want to achieve and without your coaching and the coaching of Tom
and John I would not be where I am at presently. Thank you for allowing
me to join the track work outs and your advice. It has all given me such
confidence. You guys are all awesome. Thank you, truly!!!
Kathleen
Van Norman
Coach GP,
I wrote a summary of the day.
I started with last year, and continued
it to this year’s race.
Ironman challenge
2008
There were many factors involved in
successfully completing this event.
The first is having the passion and
respect for the sport of triathlon. If you don't understand it, it will kick
your butt; as it did with me a year ago this week.
I have been
competing in triathlons for about 4 years and I love it. The goal for me
last year was completing an Ironman distance race. After doing all the other
distances this would be the icing on the cake.
So last August I decided to take the
challenge. My wife and I got in the car and drove to Louisville Kentucky,
were the race was being held. I finished the race that day and I was lucky
to do so.
It was very hot like it was this year.
My body could not retain any sodium or
fluids and at that time I knew nothing about nutrition or pacing myself for
such a long day. The heat and lack of good training got the best of me that
day. I knew I needed a new plan. Coach GP was the answer. Confident in his
long term training program I knew this is what would lead me to succeed.
Fast forwarding to August 2008
Ironman week
The trek from New York to K. Y. was
long but we left plenty of time to rest my muscles outside of the car. As
the big day grew closer I felt my nerves starting to grow. Being around
other tri athletes and their families is nice because were all feeling the
same; very anxious.
Preparation is a huge part of
it as well; checking your gear and equipment and then double and triple
checking everything.
For my pre race day diet I tried to
eat pretty bland, a lot of carbs and salty foods.
Race morning finally
came. I barely slept that night. We got a wake up call at 4:30A.M., and
started to eat the first 700 calories of the day. It’s not that enjoyable
that early in the morning, but necessary.
Andrea and I left the hotel room around
5:30 to start our journey.
It was A 20 minute walk the swim start.
There were lights lighting the path along the way, and then we had to search
for the end of a line of about 1500 people. The start of the race was a time
trial start instead of a mass start, which I preferred.
We hung out on line stretching and
talking to other athletes and their families; soon after the sun
started brightening the sky.
7:00 on the dot the cannon goes
off, getting the crowd pumped up for the start.
I jumped in the water at
7:40, feeling very excited ,but also knowing this is going to be A long and
challenging day.
My focus was on nutrition, and
pacing myself. Finishing was not a big concern because I knew the training
made me ready.
The swim was in the Ohio River, A
large body of water with pretty strong currents. The swim for me is the
toughest of the three sports. Getting out of the water is when it gets fun
for me.
When I got on my bike, I
was far behind in the pack. Trying to catch up took a while, but I did and I
felt like I was with equal competition.
Now my focus was on eating,
drinking and praying the heat won't get me.
I started to get a nice pace around
mile 20 .The terrain was very hilly and I didn't want to go out to strong. I
finished about 6 hours later.
It’s a very bittersweet feeling when
you come into the bike finish.
The sweet is that you just cycled 112
miles .And the bittersweet knows you still have a marathon to run in 92
degree heat.
Changing in and out of your gear is done
in a large tent, set up with chairs, fans and an aid station.
Volunteers help you change which is
great. When you change into your running shoes they feel like slippers.
Starting to move from a walk to a run
motion is very hard, but eventually your muscles adjust.
Run course was a double loop with a few
hills along the way.
The first thing I was looking
forward to on the course was seeing my wife. She was waiting at mile 2
holding a handmade sign that could win a creative design award.
She gave my big kiss, words of
encouragement and snapped A few pictures.
I was then on my way. There was an aid
station every mile, so my goal was to pace myself until I reached each one
to refuel. Focusing on Ice water, water sponges for my head and body and
pretzels, chicken broth was also important for the sodium.
The volunteers were also amazing in so
many ways. Giving the athletes everything they needed.
By the time 12 miles came around on the
course, I was thinking about the rest of the race, its length, and terrain
ad how I was going to reserve the rest of my fuel.
Seeing Andrea 1 more time on the
course definitely helped break up the monotone.
After holding a good pace I arrived at
mile 20. Examining myself for any muscle pulls, cramps or being dehydrated
was important at this point.
I'm seeing a lot of athletes fading away
with only 6.2 miles to go.
In my thoughts I am confident that I
can start moving a little faster, even though my body was telling me no. It
was mind over matter.
If I could get the next 5 miles
down the rest of the running fuel will be from pure excitement.
While passing about 60 people, I was
determined to finish strong.
The last half mile arrived and
the crowd in the streets started to thicken. Cheering was getting louder,
and I started feeling goose bumps on my skin.
As I rounded the last corner
toward the long chute of the finish line, lights were beaming down on me and
the other athletes.
Finish line was in sight, with a
sea of people screaming and cheering like I've never heard.
As you cross the line, the
announcer yells your name over the speakers.
Saying John Paxton you are an Ironman.
You feel like a superstar.
A big Beautiful metal gets put around
your neck.
Then quickly your body breaks down and
your muscles feel like their being torn apart. The volunteers run over to
hold you to make sure you can walk, and talk O.k. Once A few minutes goes
by your body starts to get used to standing still.
And then the best moment comes when you
can share the moment with your loved ones. For me it was my wife waiting,
and then I talked to my family over the phone.
Truly amazing!
Thanks John Paxton
May 2008- from Christine Clifton of Shore Runner
Hi GP!
Thank
YOU! You always add quality and professionalism to our events and
we appreciate your time. It was a fun (but COLD & WINDY) weekend
and hope we can do it again soon. Anything we can do to help just
let us know!
Coach GP,
Hello from Fargo! Thanks so much for making the Fargo Marathon
such a blast! I thoroughly enjoyed your talk and energy. I came to
the race as a fan. I was there to support my Dad.
I left the race newly inspired. I am a runner from years ago.
I still hold my High School record in the 3200. That was set back
in 1988. My Dad still holds the Mile record at the same school.
Which he set in 1968. (I missed it by 2/10's)
I always keep fit with various forms of exercise. Yoga
walking, weight training, and so forth. I left running as it seemed
too 'hard on my body'. Your talk resonated with me on a proper-
form level. Looking closely at bio-mechanics makes complete
sense.
Please let me know when your book is available. I would like to
get a copy for sure. Does this book cover what you spoke about
at the spaghetti feed? The part about proper breathing count, in
relation to arm movement and stride? This really interests me,
the timing in relation to breath. Your philosophy and ideas
make running so inviting again. In fact I have been training every
day since I heard your wisdom.
Thanks for the Inspiration,
Shannon Just
(March 2008)
From Kevin Forde
A.S.V.P.{Another Satisfying Victory Performance}
The third of the four "Thursday Nite At The Races"at The Armory,and like
a month ago it was the mile and 800m and then 3,000m,so I was looking to
pull off the mile and 800m double again.Seeded 5th in heat 2 of the mile
I allowed myself to be pulled along in the middle of the pack early on
as I clocked opening splits of 35.73,34.61,35.61 and 35.72 for a 2.21.67
at 800m{I didn,t take my splits muchless commit them to memory but my
team mate Ray was kind enough to do so for me}I was 5th or 6th at this
stage holding my place on the rail and trying to run as economic a race
as possible,all the while keeping an eye on the leaders who were 10
meters ahead of me.
Things began to liven up on the 6th lap as my pace dropped to 36.08 due
to the runner ahead of me slowing,at first I resisted moving out from
behind him as I wanted to ride the rail as much as possible,however as
we came upto the end of lap 6 not only did I realize this runner was
slowing but so to did the two runners behind me and as they moved by me
in lane 2, I realized I had to get out from behind the runner ahead of
me period but also not let the lead 3 runners open up too much of a
gap.No worries,w/out ever panicing I cut my stide half way into the
first turn,moved up into lane 2 and gave a short burst of acceleration
to move ahead of the three runners who stood between myself and the lead
3,in one move I,d gone from 7th to 4th in 30 meters and now put myself
in striking range of the leaders,not only was this the move that set me
up for the kill but it was also a master stroke by yours truly if I say
so myself,getting out of trouble was one thing but not showing my hand
to the lead 3 was also a tactical triumph.4.02.57 at the bell I launced
my kick coming off the first turn down the back straight as I moved out
into lane 2 to pass my three rivals b4 cutting back into the inside lane
b4 the last bend on route to a closing lap of 30.41 to win my second
mile here at The Armory in 4.32.98.
Yet again negative splits like I,d managed last month,out in 2.21,2.11
back,a second up on last months time and my 2nd fastest mile to date.I
had plenty to be pleased w/,obviously a victory is always welcome,the
time was also something to smile about and the fact I got to do all this
in front of Coach GP made it all the more sweeter.Following GP,s mile we
warmed down together as I listened w/ intent to everything he had to
tell me,his influence on me over the last eight months has been enormous
and my recent times and performances bare that out.
And so to the 800m,seeding myself at 2.02 I was somewhat surprized to
find myself in the opening heat which actually worked in my favour,in
order to stay competitive in this heat I was going to have to run as
hard as I could.From the brake line after 100m I tucked myself in
towards the rear of the field,all the while having at least one runner
behind me saving me from having to bring up the rear.Unlike a month ago
when I really felt the effects of my 4.33.09 mile on lap 3 of the 800m
tonite I felt comfortable and when the bell went I was able to pick off
Gladstone Jones down the back straight and began a great battle w/ a
Fordham runner going into the final turn and up the home straight,he
held me off to claim 7th but I was far from unhappy w/ my 8th place in
2.02.91,a 100th of a second faster than my best time last year which
untill a month ago was my pr till I clocked a 2.02.58 here.
Another great nite here at The Armory but sadly my last in this
series,the final meet in two weeks time clashes w/ my weekend trip to
Boston to run the Masters Invitational 800m,however I would fully expect
to be back at my beloved Armory for a final visit this winter on March
2nd
Hi Coach GP,
I just read your recent article in the Map My Fitness newsletter, and
wanted to write to you.
I'm a 26 year old female who picked up road cycling after watching a
good friend (someone younger than me, who has raced semi-pro) of mine
ride her way through the summer last year. At the time that I starting
working out, it was the first time in my young adult life that I had
ever seriously worked out...despite the fact that I had tried many times
before. It should be mentioned that about 8 months earlier, I had been
diagnosed with a kidney disease that I will live with for the rest of my
life, and will need to be monitored and maintained through constant
medication.
I picked up cycling in the gym, and in early September, my partner
suprised me with my very own cherry red Trek 1500 with a bright yellow
bow on it....a $1200 incentive to keep working hard.
Since September, I have lost 45 pounds and am continuing to lose the
weight and get in shape. I currently sit at about 225 pounds which is
still above the weight a 5'11" woman should be at, but it is the
motivation to be leaner, stronger, and healthier that keeps me going.
You talked about the world record runner being your motivation to keep
working harder. My motivation is the waistline...and at some point
being able to drop my good friend in a sprint on the road. She doesn't
know it, but that is my goal...and I think about it everyday.
Thanks for the article. Even though I'm not a runner, there are many
applicable things in there I am thankful for.
mickey
________________________________________________
Mickey Fitch
Ames, Iowa
(March 2008)
Hi
Your story is just what I needed to hear.
I have just turned 64
and I am walking my first marathon on May 3 in Rotorua NZ. Two years ago
I couldn't walk one block and then I had both my hips replaced which has
made an amazing difference in my whole life.
Last year in March, I
went along to support my son in the Iron man event in Taupo. It was my
birthday and he and his wife gave me a set of Nordic walking poles. It
was then I decided that this year I would walk the marathon.
I downloaded a training
plan and training has been going well, increasing my distances and
decreasing my times as I go. And then last week I started battling with
a whole lot of aspects - most of which mean absolutely nothing. It has
been really interesting because in the last week I have had so much
feedback from others who know I am doing this and who are so motivated
by what I'm doing. While they've been getting motivated by me, my
motivation was going downhill and just I didn't know how to get out of
it.
Now I have read your
story it has given me a whole new way to look at it - thank you
Regards Carol
Hamilton, New Zealand
(March 2008)
I read
your inspiring article. I am 50 years old and just beginning!
Wondering, what could it be for me in that far-off exotic place! I walk
for 3 minutes, run (or should I say job) for 2 minutes. I have no
desire to be a marathon runner. I want to get into shape. But I still
need something in the distance! Any suggestions??????? Thank you!!!!!!!
Have a great rest of the week.
Lea
Ann Ferrell
2007 Lincoln Nebraska
National Guard participant
“GP,
First, let me remind you of who I am- I was with Holly Scott (from
Delaware) at the airport, departing from Lincoln Nebraska last week. It
was great to meet you at the Lincoln/National Guard Marathon! Thank you
for supporting the National Guard with your extremely inspirational
talk. I think it helped many of us get through the marathon with minimal
issues! I felt good after that race, but then I did some track work on
Saturday (which I don't normally
do!) and some other events with the Fort Lee Army 10 miler team. Now, I
am sore! I did out do the guys in holding the push up position for 7 1/2
minutes.
I hope that you can come to the SunTrust Richmond Marathon in November.
It is the 30th anniversary. There is also an 8K event. The website is
www.richmondmarathon.com. Please let me know if there is anything I can
do to help out with coordination if you can attend.
I may be interested in your on-line coaching, as I would like to shave
some time off of my 1/2 and full marathon. I finished Lincoln in 3:55,
and my best was 3:21, about 10 years ago. Recent times are higher, as I
was injured last year, and I am now in the process of building my
running foundation again.
Again, thank you for your support of the National Guard!!”
“Coach
G.P,
I attended the Nebraska marathon Sunday with my brother who
is national guard. I heard your lecture and loved it. When is this
edition (2nd) of your book coming out? I can not locate an old copy at
this time and am anxious to get started with the reading and applying of
your techniques. Thank you
Merrily Welch”
An e mail to Jan Seeley from Sgt.
Jack Murphy who is in charge of the Lincoln marathon for the National
Guard
“Jan,
I just wanted to let you know that Coach GP was nothing less than
AWESOME while in Lincoln...His instruction on how to be a better runner
was really taken in by our runners as I received countless positive
comments about him from not only the runners, but from our Adjutant
General and the Lincoln Track Club as well...
His heartfelt honestly in his remarks at our social were very much
appreciated and respected by all...He spoke about his lack of knowledge
about the military prior to coming to this event...He talked about the
impact that being around our group has had on him, and that he will take
with him a better understanding, and a much different outlook about who
we are, and what we do...
He is only the second of all of the speakers that I have had who
actually socialized with the runners after the awards ceremony and even
went to dinner with them...
He mentioned to me that he was very impressed by the number of sub-3
hour marathoners from our team, and would like to establish a training
program for our team to help them to become even greater runners...He
said that he will be in contact with me pertaining to this...
I hope that you will pass on to GP that his presence this past weekend
was a very positive one that we will not forget!
Thanks very much for recommending Coach GP...We hope to have him back
again in the future!
Jack”
JOHN (JACK) G. MURPHY
SFC, NE ARNG
National Guard Bureau Marathon Coordinator
“From Sgt Phil
Perone
Thanks for a fun time and all the biomechanics information. I thought about
your talk during the race many times. I was having a hard day probably due
to my schedule over the past few weeks. I knew by mile eight it was going to
be a long day. I accepted the attitude to work hard but live to fight
another day.
I was running with my 10 year old daughter yesterday and noticed she had the
stiff wrists and crossed her arms across her body. I used your suggestions
about breaking her wrists and worked with her some. She has other issues but
too many things at once will confuse her.
Thanks for sharing your time and energy with me this weekend. Your passion
for life and family is very contagious.
Phil”
National Guardsman
“Hi GP,
I talked with you yesterday evening at the hotel bar & at the Guard
Awards ceremony. I was the guy trying to achieve the goal of bench
pressing 300 pounds and running a 3 hour marathon. Crazy, hey?
Actually, I’d like to get a 2:59:59 just to say I’ve done one sub 3.
Thanks for your words of encouragement and tips. My fellow Guard runners
and I enjoyed your commentary and extremely happy that you were our
speaker this year.
I’m also glad you squashed a little argument my teammates and I had
about training at a lower heart rate. It has been tough for me to go
slow, but I’ve been keeping my heart rate between 135-140 and it has
helped me. I don’t expect to see a big increase in my cardio fitness
until another 3 months or so. My friends didn’t believe me in training
at a lower heart rate until he asked you about it. They still owe me a
beer for not believing me.
My next Marathon is Grandmas Marathon in Duluth, MN (Dick Beardsly holds
the record) and Twin Cities Marathon after that. Lincoln was my 26th
marathon and this will be my 11th TCM. When you get up this way for the
TCM expo this fall, we’ll have a few New Castle’s waiting for you,
courtesy of the MN Guard, or me (1LT Chris Grupe).
This is our team photo, I’m the guy in the back 3rd from the left (or
shortest in the back row).
Thanks again & best regards,
Chris Grupe”
“
Coach GP,
Just wanted to send you a quick note to thank you for the awesome
information you shared with the runners of the Lincoln Marathon.
I used every one of your "Fab 4" throughout my run of the 1/2 marathon and
doing so made a big difference in how I felt during the run and after.
Having the information you shared made me feel a little bit like I knew what
I was doing.
I am an "almost" 40 yr. old mother of 5 and started out as an absolute
non-runner. I remember serving as the student manager of my junior high
track team because I wanted to hang out with my friends but hated running
too much to join the team! I started seriously looking towards running the
1/2 about 14-15 weeks ago and was running about a 15 minute mile. I finished
the 1/2 in 2:24:15, and felt WAY better than I thought I would at the end.
"Run tall", "drive the arms",
"breathe",and "be a pusher, not a puller" is what I kept repeating to myself
during the run. The funny "bop the midget" phrase also entered my mind
several times!
After this first positive experience with the 1/2 I am looking forward to
trying some other distances and running the 1/2 again next year. I'm also
anxious to read your book and check out the DVD. My husband is a high school
basketball and track & field coach, so maybe I'll even be able to teach him
a few things eventually!
Again, many thanks for the positive impact you made on my first 1/2 marathon
experience!!!!!!
Sincerely,
Kimberly Weeks
Beatrice, Nebraska”
“Coach
[Admiral!]:
What a distinct pleasure it was to meet and learn from you!
As we discussed after the race, my 22 minute quicker time (w/o pain!)
was a direct result of your workshop.
The following is my e-mail sent to the Lincoln Track Club:
What a GREAT marathon! Well organized, super volunteers, and good
weather [rain was OK; can't we do something about the WIND!!]. This was
my first Lincoln, but it won't be my last!
I ran the Little Rock Marathon in March with former Arkansas Governor
[and now presidential candidate] Mike Huckabee and finished with lots of
hip pain in 4:22 (age 59). I attended one of the workshops put on by
Coach GP and he taught me that I had been running incorrectly for 30+
years! I took his suggestions, applied them to my race, and finished in
4:00 with NO hip pain...WOW!!! I have NEVER been to a workshop where I
got SO much out of 90 minutes and believe me, as a public school
teacher, I have been to a LOT of workshops! Thank you for having him...I
shall be eternally grateful!
CW3 Kopecky, Arkansas Army National Guard
Sincerely,
JFK
Joseph F. [Jay] Kopecky ”
2007 Fargo marathon From the race
directors Mark and Cassi Knutson
GP -
“Thank you SO much for
joining us again this year and for making our event SO special! We are
very, very fortunate to have you "in our corner." We consider you a very
good friend and a true professional in everything you do.
We are anxious to see you again! In the meantime, please do not hesitate
to let us know if there is anything we can do for you.
Mark and Cassi”
“Dear
Coach GP,
I would just like to express my thanks to you.
I attended your 40 minute talk on Saturday, the day before the [2005]
New Jersey Marathon. I learned more in those 40 minutes on running
technique than I have in all the books I have read and all the
instruction that has been given to me during my running "career". This
was my first marathon at 54 years of age and all through the run I
remembered your 4 major points.
This enabled me to enjoy every mile and experience 4 hours and 38
minutes of the coolest time I ever had. Also, thank you for the personal
tips on running into the wind and with the wind.
I will be Running Tall and Running Easy for the rest of my life.
With much appreciation,
Tom Bergman”
“Hi
GP
Ray Disperati here. First off, let me say that I enjoyed your talk on
Thursday. I read your book over the next day and a half. That's the
first time I've read a running book from cover to cover. I kept your Fab
4 in my mind throughout the 10K I ran on Sunday. By the way, I met my
goal of breaking 50 minutes (49:26), as this was my first significant
effort in almost 11/2 years. I even had a negative split, although a
tiny one. As I indicated at your presentation, at mile 4-5 fatigue
starts setting in and I really have to concentrate on form and
breathing. Your book reinforced that aspect. With this 10K completed,
I'm going to use it my base and make some changes to my training routine
and incorporate some of your techniques. During my warm-up run
yesterday, I tried the 3-3 breathing technique. It looks like it may
work given enough practice. Currently I use 2-2 to breathe, but there
are times that I feel like I'm hyperventilating.
Thanks for the book and best wishes to you.
-- ray”
“Hello
Coach GP,
Remember me ... I met you at the "Stick" booth at the Cincinnati Flying
Pig Marathon Expo ... you gave me lots of great advice on running
marathons back to back?
I want to thank you for taking the time to talk to me. Your advice was
invaluable and no doubt helped me run a 3:34:20 yesterday! My goal was to
beat 3:40 but, given that I had run Boston less than two weeks ago, I
would have been thrilled with 3:45. Needless to say, I was ecstatic to
have beaten my goal time by more than 5 minutes and to come in 9/202 in my
age group.
More importantly, I felt great the last 5 miles (well, not
great, but stronger than I have felt at that point during any other
marathon I've run). Your advice to be conservative the first part of the
race and to run 10-15 seconds per mile slower than my goal time was right
on... it was hard to hold back at the beginning when I was feeling so good
but it sure did pay off in the end. The worst problem I had yesterday was
chafing under my arm ... and Vaseline at mile 18 took care of that!
I am very much looking forward to reading your book ... and hoping it will
help me break 3:30! I showed it to my husband last night when I got home
and he also thinks he will benefit from it.
Thanks again and sorry I missed you at the finish line. Don't think I've
ever been so cold!
Amy Hammett (name misspelled as Amy Hannett in results database)
Knoxville, TN
”
(May 2004
Cincinnati Flying Pig Marathon)
“HI
coach, Doug Fuino here met you with my girlfriend
Janet this past weekend at the expo. center, long
branch. I was the 1st time marathoner at your 11 am
speech, also spoke as you signed your book.
Well, just have to say thanks, don't know if I could have
done as
well with out your lecture. Run tall, arms up, and keep up the breathing
(helped me the most), was in my head the entire race. I started off
running with the 4:15 pacers and six miles into said "I'm doomed" yet
continued and at mile 18 was still with them. Your words "... have the
will to finish" pounded with me and at mile 20 began to run past the
pacers, just kept running, was determined. Began picking of runners, one
by one. Mile 24 comes up and I'm so close I couldn't believe it, checked
the clock, and thought I could actually maybe break 4:10 (was thinking it
at mile 19, but seemed unrealistic). Just began sprinting no letting up
breathing was right and arms were up.
Last mile I'm trucking passing everyone in front, the WILL
once again in my head, last half mile, bamm run past 5 others in front,
turn to the finish look up 4:09:26, see the 4:10 pacer (whom I thought
never would catch) sprint to the line, and was now determined to beat,
finished at 4:09:46. I DID IT!!!!! What an awesome, beautiful, and just
amazing experience. For a 1st time marathoner and only trained 8
weeks for this, was on such a high.
Without your speech and techniques, don't think I would
have done nearly as well. The "will to finish" as you said will always be
in my head. Thank you for doing what you do.. god bless ya
Doug Fuino, Longbranch, NJ
P.S. Started your book and am enjoying it very much, will use your
techniques to meet next goal of sub 4:00 finish.....
”
(April 2004 New Jersey
Marathon)
“Dear
Coach GP,
Honestly, there is no way I could have had such a successful weekend
without your coaching. The fact that you were able to guide me to a first
place finish, 3 prs, and a Boston qualifier without ever meeting me is
plain amazing.
Jason Elliott (Friday Jan 30, 2004) ”
“Dear
Coach GP,
After attending the Hamilton Around the Bay 30K pasta dinner on Saturday
even I felt energized and ready to run, a large part of my feelings came
from your energetic talk and the wonderful running tips you gave to us.
I saw you Sunday morning just outside the Sheraton Hotel, it was a
pleasure to meet you and shake your hand as this added to my enthusiasm of
the day.
I asked you how I could get an autographed copy of your book and you
suggested I email you at this web site. So here I am, could you please
send me an autographed copy of your book when it comes out as I am eager
to read it and learn more about running, techniques and form.
I must add, I did not do as well as I had hoped on Sunday due to some
cramping and knee problems. However, I thought of your advice from
beginning to end, I concentrated on my body, its form and my breathing
through out. Even if it was one of my worst races, deep down I know it was
one of my best, I have never spent so much time thinking about how I was
running and how I was feeling both mentally and physically. I know your
advice helped me a lot and truly kept my mind off my aches and pains
throughout the race, Thank You.
GP I look forward to receiving you book and gaining more knowledge and
insight related to running.
Thank You once again.
Sincerely,
Kelly
”
“Dear
Coach GP,
I just wanted to thank you again for conducting such an informative
running camp this past weekend at the Atlantic Club. Attending this camp
was one of the best things I have ever done for myself. Your energy
and love of running just radiated throughout the room the entire
weekend!
THANK YOU!
Loni ”
“Hi,
Coach GP!
Please forgive me the delay --- I have been on a high cloud since the
marathon -- but I wanted to get in touch with you and thank you for your
talk
on Saturday afternoon before the race. I was the one eating nachos (the best
carbo I could find at that moment) while you were talking. "Run tall, drive
arms" was fresh in my head and I called on it over and over during the race....
When I got onto the track at Bressett Stadium, I
saw the clock at the finish, and realized I had only 10 seconds left to make
my goal, so I had to sprint the finish!!! What an exhilarating feeling! AND
I made my goal --- barely! 3:59:56.4!!! I ended up running a negative split
of 3 minutes, AND I am going to Boston. Oh, and I finished second in my
age/gender group.
Again, thanks so much for your enthusiastic, encouraging, and effective
talk!
Yours,
Lynn
”
(April 2002 re New Jersey Shore Marathon)
“GP,
I heard your talk Friday evening when I picked my running bag for the
Lakeshore Marathon here in Chicago. At age 57 this was my first marathon
and was looking for as much advice as possible. The one thing that stuck
in my head was run tall and I must have repeated that to myself many times
over the run. It really helped because I made it across the finish line in
good shape. My time was 4hr 43 minutes.
Thanks again,
Jerry
”
(April 2002 re Lakeshore Marathon,
Chicago)
“GP,
It's been great knowing you for the past 2 months here on the NJ shore!
I've been running for 20 years at a pseudo-competitive pace, but never
before had a coach. I went from being fairly out of shape in January to a
personal record as far as fitness in March. I amazing--and a lot of fun!
I'm doing training runs at distances from 1 mile to 5K on the track at PR
levels. I can't wait for the racing season to begin! The stretching
routines introduced by Kathy have done wonders for my chronic IT Band
problem which seems to have gone away despite the more rigorous work-out
regime.
I'm in the Air Force and was recently deployed to the Middle-East, but am
keeping up with the training well, on-line, in spite of the inhospitable
environment. I'm certain that without your coaching my running and
fitness would have dropped off considerably more with this deployment. I
can't say enough how great it is to have a coach like GP tailoring my
work-outs. The expense is well worth doing it right, considering the time
I already was dedicating to the sport.
Best wishes to you and Kathy,
Mike O'Connor
”
(March 2002)
“GP,
I just have to tell you what a great Coach you are. Today, seriously, I
was getting ready to give up and just tell you forget my training right
now.
Then, I got your email about all my effort....even though
it's not been perfect and I'm not getting to all the workouts, I haven't
given up. And I think it's because of you! Now, if any time in my life,
giving up would just be wrong. This fight against cancer is huge and it's
been absorbing my life. I've spent endless hours on the phone, at the
library, in the book store and talking to everyone around to find a
therapy for my friend. I've found some really interesting things and
giving up now, would just be wrong.
Thanks so much for all your support. You have no idea what an influence
you have on my fight to achieve my goals, regardless of what cards are in
my hands at this time.
thanks
I'll keep you posted and get to as many workouts as possible.
Chandra”
(Feb 2002)
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