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, Id like to get a 2:59:59 just to say Ive 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.
Im 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 Ive been keeping my heart rate between 135-140 and it has
helped me. I dont expect to see a big increase in my cardio fitness
until another 3 months or so. My friends didnt 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, well have a few New Castles waiting for you,
courtesy of the MN Guard, or me (1LT Chris Grupe).
This is our team photo, Im 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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