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

Flint Sunrise Rotary Club

Touring The Crim Course - Mile 9

Welcome back Crim runner! If you love to run in the sun, mile 9 is made for you!

Mile 9

Mile 9 is really the character builder, for as you turn right onto Miller, you will be likely be greeted by sunshine with the resulting hot pavement. The sun, the heat from the pavement, the vast width of the road, your tired legs, all combine to make this part of the route this writer’s least favorite. Continue to stay to the right for there is a welcomed aid station ahead. After your drink of choice (Gator Aid or water) you will need to move to the left side of the road.

Appropriately placed about the mid-point is a group of young cheerleaders on your left. You will also be greeted by members of the Flint Sunrise Rotary Club, be sure to thank these wonderful volunteers giving their last Saturday of the summer to support you! 

Somewhere along mile 9 on Miller, the Karma Gods may reward you for your diligent effort, support of the 30 and 40 year runners, and greetings to other volunteers by boosting your mental effort or by dismissing those aches you feel in your tired legs.

You will know when you are about to hit the 9-mile mark when you see a large crowd of support to your right. The supporters from Flint Powers High School will be there to cheer you on to Court St as you stride into the final mile!

Thank you for following my posts, now get ready for the final mile tomorrow!

Coach Lee

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.