Running Coach, Coaching Runners, Training Plan
Lee Mamola
One Key To Improve Your Running

Those new to running soon discover that they enjoy the sport. They are inquisitive about seemingly everything running related. The most often asked question centers on how they can improve. Whether it’s taking on the challenge of their first 5K or seeking a longer-range target such as running a marathon. They want to know all the “how to’s” to help them reach their goal.

One Key To Improve Your Running
Race planning, Road Running
Lee Mamola
Heads Up Race Directors!

My racing experience dates back to the days of $5 entry fees and as an incentive for runners to sign-up organizers offered runners a free T-Shirt! Well, the shirts are mostly still here and thankfully they are a much-improved product too. In recent years some races recognize that many runners have drawers full of T-shirts and the shirts are no longer the incentive they initially were during the early years. Fast forward to current time and see some organizers offering a different incentive to runners. They offer runners to not receive the shirt and in turn pay a lower entry fee!

Heads Up Race Directors!
Race Report, Road Running
Lee Mamola
Kick Off 2024 - Super 5K

So come race morning I wake early and find that the last thing I really wanted to do was run a race, let alone a faster pace 5K race. It’s not unusual for me to have “race entry remorse” on race day anymore.

Kick Off 2024 - Super 5K
Road Running
Lee Mamola
What's In A PR?

I am going to go way out on a limb here and assume that you, like most runners, are not a world class runner and therefore will never come close to challenging a world, Olympic, national, regional, or similar record. In the world of running, runners instead celebrate their personal records or PRs. It does not matter how fast one ran a race, what matters is how fast the runner ran for a specific distance relative to that runner’s past performances. Since most runners compete in races of various distances, most runners will accumulate their own best finish time for each distance. Thus, the title PR for that distance.

What's In A PR?
Lee Mamola
The Brooksie Way Half Marathon #14, Race Report

This post is why the 14th Brooksie was important to me. This year’s race was more than about returning to the event after last year’s virtual race.

The Brooksie Way Half Marathon #14, Race Report

December running

Now What?

One of my favorite local running paths

One of my favorite local running paths

The End Is Near!

The end of your running year may be near if not already over.  However, whether you realize it or not, it’s also the beginning of a new year too!  November and December are excellent months to recover from a grueling year of running and also plan your race schedule for the coming year. But, these months are often when runners are extremely susceptible to fitness regression.

For me the combination of the change in weather, less daylight, holiday commitments, seasonal chores, and even a warm fire in my fireplace each evening result in an attitude change where I believe I don’t really need to run today. After all, thanks to my training I am fit, one more day of rest may actually be good? I tell myself I will go tomorrow, then of course don’t run. Then of course, tomorrow arrives and the scenario repeats. By the end of the week my running log is nearly barren. Slowly but surely my morning weigh-in reminds me that I have been putting off my training.

Then suddenly before I know it the new year may only be a few days away and when I do manage to hit the road for a run my pace is not what it used to be just a few weeks ago. I feel like a new novice runner. Sure, I may have a renewed determination to return to my personal peak performance level but I also realize it will not be easy. I cuss at myself for not maintaining my fitness level and fantasize about the time just a few weeks prior, when running was a much easier venture.

So, what is the solution?  How to prevent this scenario? How can you not only assure your fitness level but also enter into the new year ready to compete? 

Well, the answer is rooted in accountability. Having a person such as an experienced running coach can greatly improve your chances of emerging from these two months ready to run in the new year!

The Running Architect is offering an end of year training program to get you ready for 2019. 

The program consists of weekly plans designed for your specific goals. It begins with gaining an understanding of your running year, evaluation of your training and racing, and what you are aiming to achieve in 2019. 

Next, each week a schedule a unique will be prepared for you, a one week “look ahead”. The schedule will outline training and times for the week ahead.  Then during the week you will be contacted on a regular basis to help assure your success for each week. This process is repeated on a weekly basis to the end of the session.

  • The program is e-based and includes unlimited email and/or text communications.  

  • The weekly sessions begin November 5, 2018 and extend to January 1, 2019.  

  • The fee for this program is only $35* for a limited number of spots available!

  • Maximize your investment and sign-up now!

Thank you for visiting my blog and Run Happy!

* The fee for any existing members of a RRCA club is $25

The Running Architect

The information and materials contained within this website are copyrighted 2024 by The Running Architect LLC and cannot be reproduced, copied, borrowed, utilized in any manner without the permission of The Running Architect. Blog posts represents Coach Lee’s personal opinion and is not to be taken as direction or professional advice without consultation. All data collected is used solely for analytical or communications purposes. It is not sold or shared with any entity beyond The Running Architect LLC.