Tag Archive for: training

PROfile: Joey Whelan, 2018 Austin Marathon champion

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Joey Whelan has been on fire since winning the 2018 Austin Marathon

Update on Joey Whelan – Things have been great since winning the Austin Marathon (watch his post-race interview). I received Nike support from Stotan Racing based on my performance. Stotan Racing is a post-collegiate Nike group based out of Syracuse, New York. I’m now a satellite athlete coached by John Aris.

Joey Whelan accepts his Austin Marathon championship check.

All smiles for Joey Whelan as he accepts his Austin Marathon championship check.

My current mission is to get a 2020 Olympic Marathon Trials standard (sub 2:19:00) at Grandma’s Marathon on June 16th. So far in my marathon build-up, I improved my half marathon personal best by more than a minute in Pittsburgh (1:07:34). I’m also aiming to improve my half marathon personal best at the Buffalo Half Marathon on May 27th*.

As of now, the plan is to lower my personal best in a half marathon this fall, training specifically for that distance. I’ll then begin my buildup to defend my Austin Marathon title to kick off 2019.

*Whelan won the Buffalo Half Marathon on May 27th (65:37) and set a new personal best.

I live in Spring Branch, Texas, (an hour south of Austin) but grew up in Buffalo, New York (Go Bills). When I’m not training, I work in ranch restoration in the Texas Hill Country making ranch roads and clearing properties. During my time as a student-athlete at Syracuse University, I competed on four NCAA qualifying teams, with my highest finish being 55th at the 2012 NCAA Championships. I’m spontaneous and enjoy traveling, nature, and drinking beer.

Marathon PR (2:21:37)

Training tip 

If you struggle with the mid-week workout, don’t stress, focus on the weekend long run. Consistency is key.

Race day tip

Look at the training you’ve done. Be confident.

Upcoming races for Joey Whelan: Grandma’s Marathon (June 16th) for a B-standard attempt.

Returning for 2019 Austin Marathon: Yep!

Social media:  Twitter and Instagram

PROfile: Allison Macsas, 2018 Austin Marathon female champion

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Allison Macsas qualified for the 2020 Olympic Marathon Trials at 2018 Austin Marathon

Allison Macsas becomes back-to-back Austin Marathon female champion.

Allison Macsas becomes back-to-back Austin Marathon female champion in 2018.

Update on Allison Macsas – I just spent six weeks in Morocco guiding a running trip. I’m also planning my wedding and deciding where to move to and actually move before June! Read her 2018 Austin Marathon recap and watch her post-race interview.

I’ve been a mileage junkie since the age of 15 when I was convinced to (reluctantly) join my high school cross country team. That decision has led to a life built around running: a successful collegiate career at the University of Tampa, 2012, 2016, and 2020* Olympic Marathon Trials qualifiers, a coaching position with Rogue Running here in Austin and, most recently, a 2017 and 2018* Austin Marathon win, and an FKT on the 93-mile Wonderland Trail around Mt. Rainier.

In 2012, I co-founded Rogue Expeditions, an adventure travel company for runners. I currently balance my training and racing with a packed travel schedule and the demands of running (literally) a small business. This unorthodox approach has worked well for me so far. I’ve run my 10K, half marathon and marathon PRs (34:11, 1:13:02 and 2:39:41) within the past couple of years, all while bouncing between short bouts of structured training and long stretches of guiding and trail running all over the world.

*Macsas earned “B” standard for 2020 Olympic Marathon Trials at 2018 Austin Marathon (2:43:11)

Marathon PR (2:39:41)

Allison Macsas draped in the American flag after winning the 2017 Austin Marathon.

Allison Macsas draped in the American flag after winning the 2017 Austin Marathon.

Training tip 

Embrace discomfort! Nothing about running 26.2 miles is comfortable, and any number of things could happen on race day: hot weather, rain, wind, a bad night of sleep, a sour stomach. I think that it’s good to have these things happen in training because it gives you a chance to figure out a solution or an adjustment. Then if something goes wrong on race day, you can deal with it – you’ve done it before.

Race day tip

Focus on efforts, not paces. This course is covered in rolling hills, and your pace is naturally going to be faster while descending; you’ll drive yourself crazy if you keep checking your watch! The more important thing to do is to pay attention to how you feel, and make sure that you feel relaxed for the first half – any faster is likely to cause problems in the later miles! I personally like to check my watch in 3-4 mile intervals, to get a more realistic idea of my average pace.

Upcoming races for Allison Macsas: Planning for 2018 CIM (Dec. 2nd) for an A-standard attempt

Returning for 2019 Austin Marathon: It’s on my radar, but TBD

Social media: Facebook and Instagram

How to Pick A Training Plan

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How to pick a training plan.

Pick the training plan that’s right for you

Here are some important things to consider when picking your training plan.

1. Be honest with your goals

Many training plans are based on training for one event. If you have other goals along your journey be sure to keep them in mind. For example, wanting to run a fast 10K three months out from your half marathon in February may cause some changes to your earlier training, like focusing on speed work instead of just endurance.

2. Be realistic about your time commitment

If a plan has you running long runs on Saturday mornings, but that is when your son’s baseball games are, that might not be the plan for you. Starting your training further out leaves you more time to adjust for when “life happens.” Shorter plans are great for feeling the pressure and for those who find themselves losing interest after a period of time.

3. Build upon what you’re running right now

Find a training plan that matches where you are right now in your running. If a plan has more miles than you are ready for, you may be on the road to injury instead of training.

4. Check The Author

Look for a certified coach with experience in your goal distance. Don’t trust a random website with such an important goal (like running a marathon!). Look for a local group or club in your city, like Austin Runners Club.

5. General or personal plan?

Decide if you want to invest in a personal plan or do you just want to follow a general plan. A general plan may be great to start and then switch to a more personalized plan once you feel you are ready to take it to the next level.

6. Include cross training

Some plans are strictly running while others incorporate other activities like yoga, cycling, or weightlifting. Cross training can be great for building strength, reducing injuries, and for preventing burnout.

7. Rest days are a necessity

Don’t follow a plan that does not include recovery. Training for long distance running is a challenge and your body will be stronger if you give it the proper time to recover.

8. Be kind to yourself and allow change

Life happens. You miss a run because you’re sick, your sister comes to town, you went out for drinks with friends and only ran three miles instead of five. That’s fine! Just reset and focus on the next workout. Also if you pick a plan and don’t like it — drop it and get a new one.

An Athlete’s Perspective – Issue 11

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An Athlete’s Perspective is a blog series of event and/or training experiences written firsthand by the athletes themselves. An Athlete’s Perspective is a completely unscripted and raw look into the mind and daily life of an athlete as they prepare for their next race. Readers will discover training regimens, eating tips, gear recommendations, and an uncut perspective into the lives of people like you and me.

From Australia to Austin

By: Mike Marshall

The Marshall family.

I live in Brisbane, Queensland Australia. I’m married to Kylie and am the father of 2 boys, Zach 9 and Jake 6. We are now four weeks away from racing in the Austin Marathon and 5K race. How we got to this point started about 12 months ago I decided that in 2017 I wanted to set a goal to run some marathons and see exactly what I could achieve with a targeted focus.

My background in sports had been “on pause” for the past 12 years while we started the family and may have extended a bit too long as I “enjoyed the life” of excess and “normality” (ie not getting up at 0400 and being constantly tired, sore and irritable like all hard training endurance athletes). I had never really specifically trained and “run” a marathon, I had completed a bunch as part of training but these were always part of a “bigger IRONMAN picture” so I was not fully focused, trained, or tapered during these races and I suppose that’s what lead to the goal.

This goal seemed to fit well with the family as they all showed interest in getting involved. We decided that the “main event” of the year would be the Honolulu Marathon in December followed by a Hawaiian Christmas vacation (sounded perfect end to a year of hard work).

I set about training utilizing the Under Armour Connected Fitness Apps, Map My Fitness, Record, and My Fitness Pal to monitor, review, and hold me accountable throughout the process After so much time away from training I was substantially “well-conditioned” (read: overweight).

Mike and his boys, who’ll run the Austin Marathon 5K.

As the year progressed I started to see some improvements in both running and the weight front, racing a half marathon in May and a marathon in July where I managed to record the same time I ran 12 years prior despite an epic “blow up” at about the 33K mark.

From July onwards the focus was solely on Honolulu. As the last 11 weeks approached I saw on the Map My Fitness App a challenge for the month of October: The Under Armour Australia “Reward your Run” Challenge. The concept was pretty simple, most KM in 28 days, two sessions per day, min 20 mins per session, max four hrs. The major prize for Australian residents was a trip for 2 to the Austin Marathon in 2018 and for those in places 2-100 a pair of shoes. I figured I would enter the challenge to help “keep me focused” on the training for the marathon and given the volume I was running figured I might end up winning a pair of shoes if I was lucky. I got off to a slow start in the challenge as I was away and missed the first day (as it was my rest day following my long run the day before) and I was planning on racing the approaching weekend. At the completion of the first week of the challenge I found myself in about 5th position and looking at what I had done and the gaps figured I might be able to do a bit better than what I thought. Pretty soon I found myself focusing on achieving the most KM per day so I could to “Get to Austin.” The KM increased and the fatigue set in. My family were a huge support to me throughout the challenge and we were trying not to “Dare to Dream of Austin Marathon.”

#IWill

At the conclusion of the challenge I had racked up 878 KM and was declared the winner. We now found ourselves Austin bound in 2018. This challenge helped me prepare well for a good performance in Honolulu in December 2017, but also gave me something further to focus on heading forward. With Honolulu ticked off, the work is truly underway with the goals set for the Austin Marathon.

Glad to say that thanks to the Under Armour Australia “Reward your Run” Challenge not only will I get the opportunity to race the Austin Marathon, but my wife and boys will also race in the Austin Marathon 5K. Needless to say, we are all super excited to get this opportunity to go halfway around the world to race and experience a city like Austin.

The reality of racing in Austin is what is motivating us all to prepare and train hard for which I expect is the whole point of the event being held. The Austin Marathon event seems to be comprehensive in bringing in a complete experience of the city and state which is super exciting for an Australian family. Would love to hear the suggestions for post-race meals, parties, and experiences so we can capitalize on this opportunity at the Austin Marathon thanks to Under Armour Australia.

If you see me out there say “Gday,” if I am not too out of breath you will probably get a “Hey Mate” back.