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Rock ‘n’ Roll Philadelphia to Serve as Olympic Trials Springboard

Louis Serafini is one of several runners trying to qualify for the Olympic Trials marathon at Rock 'n' Roll Philadelphia.

For some, the road to the 2016 Summer Olympics in Rio begins at this Saturday’s Rock ‘n’ Roll Philadelphia Half Marathon. The flat and fast course paired with the near-perfect fall weather that’s been forecasted should set the right conditions for the race’s pros to run times that can earn them a qualifying slot for the U.S. Olympic Marathon Trials next February in Los Angeles.

One such runner who will toe the start line on Philadelphia’s Benjamin Franklin Parkway is 24-year-old Louis Serafini. The Brighton, Massachusetts resident has been on a tear lately. Earlier this month, at the Mohawk-Hudson River Half Marathon, Serafini came within 48 seconds of the qualifying mark for the Trials (1:05:00) and is hopeful of making up that time on Saturday.

“The training and racing have been very good up to this point,” he admits. “I want to race smart, of course. That is always a goal of mine. I don’t really care as much about place. That’s something that I’ll try to focus on with 2-3 miles to go.”

Though he boasts an impressive half-marathon time, Serafini isn’t billed as the top competitor in Philadelphia. In fact, he’ll be wearing bib No. 46 on Saturday and is a bit of a dark horse heading into it. The Boston College graduate ran a 14:39 for the 5,000m while attending school there—not a particularly competitive time for a Division I runner. He now works as a manager at Heartbreak Hill Running Company located at the famous Boston Marathon landmark—a fitting metaphor for the uphill challenge he’s faced as a professional runner.

“I love the idea of being a ‘blue-collar’ runner,” he says. “You grind out the miles, you do the work, and you see the results.” Serafini admits that he’s been putting in grueling 100-plus mile training weeks (eight in a row) and attributes some of his success to an unusual training routine: eggs and beer. “I eat two eggs after every morning run and drink two beers at the end of my really high mileage days,” he says.

Regardless how Serafini does on Saturday, he admits he’s enjoying himself and looking at the big picture. “I am just so happy to be healthy and running well,” he says. “For now I am taking it one day at a time, and appreciating how lucky I am to have found success and joy in running.”

Besides Serafini, a deep field of fellow elites will be taking to the streets of Philadelphia that include Bobby Curtis, a 61-minute half-marathoner and local favorite who attended Villanova. Along with Curtis is Timothy Ritchie who boasts 1:02 for the 13.1-mile distance.

The women’s field at the Rock ‘n’ Roll Philadelphia Half Marathon is just as competitive. In the running for the win is 35-year-old Brianne Nelson who set a 1:10:16 personal best in Houston in January. Nelson’s main rival will be Neely Spence-Gracey, the Grandma’s Half Marathon champion earlier this year. Other names include 41-year-old Jen Rhines, a three-time Olympian who has run 1:11:14 (Houston 2011) and placed second here in 2003.

And then there’s Flagstaff, Ariz.-based runner Kellyn Taylor, who is looking to cap off what has been a sensational 2015 in the longer distances. She’s set PRs in the 10,000m (32:29.88-track), Half Marathon (1:11:46) and in the Marathon (2:28:40), as well as winning the bronze medal this past summer at the Pan American Games in Canada.

Elites aside, thousands of costumed runners will also toe the line at the start on Saturday in front of Philadelphia’s iconic Art Museum on Halloween. The Rock ‘n’ Roll Philadelphia Half Marathon is typically held in September, but was postponed due to the Pope’s visit to the city last month. Throughout the race, runners will get the chance to admire the brilliant fall colors in the “City of Brotherly Love” as they run along the city’s scenic Schuylkill River.

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Mary Keitany Ready to Defend New York City Marathon Title

Mary Keitany and Wilson Kipsang, two of the favorites, have a light moment at the press conference. (Photo: Roger Robinson)

Spike Lee took center stage at the Thursday media conference for the 2015 New York City Marathon, while defending champions Mary Keitany and Wilson Kipsang sat quietly at the sidelines. The exuberant Lee, proud to be the first true New Yorker to be appointed Grand Marshall for Sunday’s marathon, presented a pulsating short video lauding New York as “the greatest city in this whole world.”

The Kenyans watched respectfully, thinking more about race tactics than bagels and subways.

“I will run very carefully. In 2011 here I started too fast. I could not finish well. My training has been good. Before the London Marathon in April, I had been ill with malaria. This time I think I will run well,” said Keitany, after posing for photos with Kipsang and Lee.

She was as enthusiastic as Lee about the race’s host city.

“When I won last year, the fans were shouting ‘Go, Mary! Go, Mary!’ I like the people. New York is a wonderful city,” Keitany said.

Keitany, 33, had just been talking with her husband and two children, who are home in Iten, Kenya. She spoke warmly of the benefits of motherhood.

“As a mother, I am not running for myself, but for my family,” she said.

She will try to be at the ceremony later Thursday when her idol Tegla Loroupe will be inducted into the race’s Hall of Fame. Loroupe (even tinier in stature than Keitany) became the first African woman to win a major city marathon when she won New York in 1994 and 1995.

“When I was in school, Tegla was very famous, and I thought, ‘Maybe I can be like her,'” Keitany said.

Keitany is the second fastest woman marathoner of all time, with 2:18:37, behind only Britain’s Paula Radcliffe. But the Kenyan’s career has been an unpredictable mix of blazing victories and fallible near-misses.

Her first major success was when she finished second in the world half-marathon championship  in 2007. She came back from childbirth in 2008 to take the world half marathon title in 2009, in an event record 1:06:36. When she set a world record for 25K in 2010 (1:19:53), she seemed to be shaping into the greatest talent ever. But in her eagerly-awaited marathon debut at New York City that year she faded to third.

She commandingly won the London Marathon in 2011, but blew it at New York six months later, when she went out much too fast and lost a two-minute lead in the second half of the race, struggling home third again.

She hit her marathon peak at London in 2012, with her historic 2:18:37. A hot favorite for the Olympic marathon in the same city later that year, she did a lot of the leading, but again seemed missing a beat and ended the sprint finish a frustrating fourth.

After giving birth to her second child in 2013, Keitany returned to win New York at last in 2014, in a modest 2:25:07.

At the London Marathon in April this year, she faced a supremely strong field. The talk was whether she could take Radcliffe’s 2003 world record (2:15:25), but at crunch time, at a pace well outside Radcliffe’s, it was the little known Tigist Tufa (Ethiopia) who took the top place. Keitany looked flat in second, and was grumpy later about the cool weather.

Only today did she mention the malaria problem.

Tufa will be there again Sunday, plus the new world champion, Mare Dibaba, also from Ethiopia, and Keitany’s Kenyan rival Florence Kiplagat.

Will it be one of those days when Keitany seems almost to fly over Spike Lee’s beloved New York streets? Or another case of Mary Quite Contrary?

RELATED: Competitor’s Coverage of the 2015 New York City Marathon 

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Video: ESPN’s 30-for-30 Makes Film About Joy Johnson of NYC Marathon Fame

ESPN’s acclaimed 30-for-30 series of short films recently took a closer look at the life of Joy Johnson, long one of the New York City Marathon’s oldest participants, who last ran the race in 2013 at the age of 86.

The 11-minute film, titled “Every Day”, was directed by Gabe Spitzer. It can be seen here:

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10 Elite Men To Watch At The 2015 New York City Marathon

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Lelisa Desisa (Ethiopia)

The reigning Boston Marathon champion, Desisa is a dangerous racer who can win tactical races as well as fast ones. New York is likely to the former, which suits the 2:04:45 just fine. A two-time Boston winner (he also won in 2013), the 25-year-old will be looking for his third Major marathon victory on Sunday. Photo: PhotoRun.net

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Wilson Kipsang (Kenya)

The defending champion, Kipsang turned on the jets a few hundred meters from the finish line last year to win in 2:10:59. The former world-record holder (2:03:23), Kipsang is certainly the man to beat. In his last marathon at the world championships in August, Kipsang dropped out, and he'll be looking to make a statement on Sunday. Photo: PhotoRun.net

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Yemane Tsegay (Ethiopia)

With a sub-2:05 personal best to his credit, Tsegay will be in the mix on Sunday. His last marathon victory was in 2014 in Ottawa, where he ran the fastest marathon on Canadian soil, 2:06:54. Photo: PhotoRun.net

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Meb Keflezighi (USA)

At 40 years old, Keflezighi doesn't have the youth he did when he won here in 2009, but he's got enough course experience, grit and fitness not to be counted out. Keflezighi, who finished second at the Rock 'n' Roll San Jose in early October, is one of a handful of Americans racing a fall marathon ahead of February's Olympic Trials race in Los Angeles. Photo: PhotoRun.net

Geoffrey Kamworor (Kenya)

Kamworor is one of the wild cards heading into Sunday's race. Twice third at the Berlin Marathon, Kamworor has a personal best of 2:06:12 from 2012 and a world half-marathon title (2014) to his name. Can he win big in The Big Apple? We'll find out soon enough. Photo: PhotoRun.net

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Daniele Meucci (Italy)

Meucci likes New York City, having won the Healthy Kidney 10K there in 2012 and finishing second to Wilson Kipsang at the 2013 NYC Half in 61:06. His marathon personal best is only 2:11:08, set last year in Zurich, but he's a great championship style racer who should do well on New York's undulating 5-borough layout. Photo: PhotoRun.net

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Yuki Kawauchi (Japan)

The working man's marathoner, Kawauchi works full time for the government in Japan and competes without a sponsor. That doesn't mean he's slow. The 28-year-old has a personal best of 2:08:14 and has represented Japan in multiple global championships. He finished 11th in New York last year, running 2:16:41. Photo: PhotoRun.net

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Gebre Gebremariam (Ethiopia)

The 2010 New York City Marathon champion, Gebremariam has struggled to find the winning form he displayed 5 years ago, but that doesn't mean you should count him out. Consistently in the mix at major road races, the 31-year-old is hoping to run his way back onto the podium in The Big Apple, where he finished third last year. Photo: PhotoRun.net

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Nick Arciniaga (USA)

Even though the Olympic Trials Marathon is only three months away, Arciniaga is not one to shy away from competition. The 32-year-old from Flagstaff returns to New York City where he finished 10th last year. He's also hoping to rebound from a disappointing 14th place finish (2:18:02) at the Boston Marathon in April to take some positive momentum into the Trials in February. Photo: PhotoRun.net

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Stanley Biwott (Kenya)

The 29-year-old Biwott ran 2:04:55 at the 2014 London Marathon to finish second behind his countryman Kipsang. In 2013, Biwott was fifth in New York City, running 2:10:41. He was fourth in London this past April and would love to add a World Marathon Majors title to his already impressive resume. Photo: PhotoRun.net

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12 Elite Women To Watch At The 2015 New York City Marathon

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Tigist Tufa (Ethiopia)

Tufa is one to watch VERY closely on Sunday. In April, she became the first Ethiopian to win the London Marathon in 14 years, running 2:23:22. The 28-year-old set her personal best of 2:21:52 in winning last year's Shanghai Marathon. She is looking to rebound from a disappointing race at the world championships in August, where she placed sixth. Photo: PhotoRun.net

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Caroline Rotich (Kenya)

Rotich knows how to a major marathon, having captured captured the Boston Marathon title in April, running 2:24:55. The 31-year-old, who lives and trains in Santa Fe, N.M., has a personal best of 2:23:32, run at Chicago in 2012. She's won in The Big Apple before, capturing the 2013 NYC Half Marathon in a personal best 1:09:09. Photo: PhotoRun.net

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Jelena Prokopcuka (Latvia)

A two-time NYC Marathon champion (2005, 2006), the 39-year-old finished fourth at New York last year and third in 2013. Her personal best of 2:22:56 is 10 years old, but Prokopcuka has shown she still has what it takes to find a spot on the podium. Photo: PhotoRun.net

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Aselefech Mergia (Ethiopia)

The former Ethiopian national record holder in the marathon, Mergia ran her personal best of 2:19:31 in 2012 at the Dubai Marathon, a race she's won three times in her career—most recently in January. She also run under 1:08 for half marathon, clocking 1:07:21 in 2011. It will be interesting to see how she does in a non-paced race in New York on Sunday. Photo: PhotoRun.net

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Mary Keitany (Kenya)

The defending champion, Keitany won last year's NYC Marathon in 2:25:07. She finished third in New York in 2011, running 2:23:38 despite failing badly in the latter stages of the race. The 33-year-old has a personal best of 2:18:37 and is coming off a second-place finish at the London Marathon in April. Photo: PhotoRun.net

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Sally Kipyego (Kenya)

Kipyego is making her highly anticipated marathon debut. The 29-year-old, who ran collegiately at Texas Tech, lives and trains in Eugene, Ore., as part of the Oregon Track Club. She won silver in the 10,000m at the Olympic Games in London and took fifth at this past summer's world championships in Beijing. She finished third at the NYC Half Marathon in March, a race she won in 2014 while setting her 13.1-mile personal best of 1:08:31. Photo: PhotoRun.net

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Priscah Jeptoo (Kenya)

The 31-year-old Jeptoo is dangerous and will be looking to win her second NYC Marathon title on Sunday. The Kenyan last won in The Big Apple in 2013, breaking the tape in 2:25:07. Jeptoo was also the silver medalist in the marathon at the London Olympics and has a 2:20:14 marathon best to her credit. Photo: PhotoRun.net

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Alana Hadley (USA)

Only 18 years old, Hadley is the youngest competitor in the elite field, but she steps to the starting line with a 2:38:34 personal best, which she set a year ago in Indianapolis. Currently enrolled as student at the University of North Carolina at Charlotte—where she does not compete on the cross country or track teams—Hadley hopes to one day become one of the best marathoners in the U.S. Photo: PhotoRun.net

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Anna Incerti (Italy)

The 35-year-old Incerti is a solid big race performer, having won the European championship in 2010. Her marathon personal best of 2:25:32 came at Berlin in 2011. Sunday will be her first New York City Marathon. Photo: PhotoRun.net

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Laura Thweatt (USA)

Making her marathon debut, the 26-year-old Thweatt comes into the race as the reigning U.S. cross country champion. She ran her half-marathon personal best last fall at Rock 'n' Roll Philadelphia, clocking 1:11:02. After missing most of the spring racing season due to injury, the Boulderite is keen on making her 26.2-mile debut a memorable one. Photo: PhotoRun.net

Buzunesh Deba (Ethiopia)

Deba, who lives and trains in the Bronx, is always one of the crowd favorites in her adopted hometown race. She's like nothing more than to finally win it on Sunday. She was ninth at NYC last year but finished as runner-up in 2013. Pending the disqualification of drug cheat Rita Jeptoo, Deba should be named the 2014 Boston Marathon champion, where she crossed the finish line in a personal best 2:19:59. Her half-marathon personal best of 68:59 was set at the NYC Half in 2014. Photo: PhotoRun.net

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Ana Dulce Felix (Portugal)

The 33-year-old is returning to New York City for the second time, having finished fourth at the 2011 edition of the NYC Marathon in 2:25:40. Photo: PhotoRun.net

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Out There: The Pee Problem

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Five words I never thought I’d write in this column:

Sometimes I pee my pants.

It’s not a massive problem, but it’s a problem nonetheless—sometimes, I’ll go for a run, and when I finish the liner in my running shorts will be damp with something that, uh, is most definitely not crotch sweat.

Like I said, it’s not something I’m proud to admit. At age 32, I should have mastered the art of bladder control, right? But there it is, for all to see: sometimes I pee my pants while running.

I kept this information to myself for a long time, mostly out of embarrassment. One day, a training buddy mentioned she sometimes “leaked” while running, only to be met with a chorus of sympathy from the women in our group:

“Oh, my gosh! Me too, ever since I had the baby. It’s so weird!” said one.

“I do Kegel exercises for that,” said another.

“Getting older sucks,” a third chimed in.

As it turns out, I’m not alone. According to experts, the issue affects one in three females—even more in those who are athletic.

“High-impact sports lead to increased intra-abdominal pressure, and this can lead to the symptoms of pelvic floor disorders,” says Dr. Johnny Yi, a leading expert on the gynecologic health of female athletes. “Running, jumping, or heavy weight lifting would all be considered high impact on the pelvic floor, which may predispose women to pelvic floor symptoms.”

Basically, any time a person engages in such high-impact activity, the pelvic floor muscles (which support the reproductive and excretory organs) are activated as part of the core muscle group. Yi says that vigorous training puts the pelvic floor muscles at risk for fatigue, making them weaker and vulnerable to involuntary leakage of urine when running or jumping, urinary retention, constipation, and/or pelvic pain.

Because the symptoms are unpleasant to experience, much less discuss, most women don’t seek help. If they do, they’ll turn to their girlfriends, not a doctor. I get that—it’s more comfortable to chat about your lady parts with a trusted BFF. But there’s a problem with that—most of our buddies aren’t doctors, so a lot of misinformation gets spread.

Too many women chalk their symptoms up to aging or the residual effects of childbirth, assuming not much can be done about either. Though these are common contributors to pelvic floor disorders, Yi says his research has discovered symptoms are present in female athletes of all ages and those who have not had children.

Another fallacy spread amongst women is the effectiveness of Kegel exercises. As it turns out, Kegels don’t do much for exercise-induced incontinence—and may even make symptoms worse. Instead, Yi suggests exercises from a physical therapist knowledgeable in treating pelvic floor disorders. The exercises themselves will be familiar to most runners—bridges, squats, and planks—but a physical therapist can make sure they are being performed correctly to engage the core muscles needed to strengthen the pelvic floor.

But that’s the good news—pelvic floor disorders are as easily treatable as any other muscle weakness. Instead of trying to cover up the problem with dark shorts and extra bathroom breaks, it’s possible to correct the issue quickly and discreetly.

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About The Author:

Susan Lacke does 5Ks, Ironman Triathlons and everything in between to justify her love for cupcakes (yes, she eats that many). Susan lives and trains in Salt Lake City, Utah with three animals: A labrador, a cattle dog, and a freakishly tall triathlete husband. She claims to be of sound mind, though this has yet to be substantiated by a medical expert. Follow her on Twitter: @SusanLacke.

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Video: “The Push” Wins Foot Locker Film Contest

Foot Locker, in partnership with ASICS, hosted a “Real Lives. Real Runners” film contest inviting filmmakers to seek out authentic runners and showcase why they run in a 1-minute clip. After several submissions, the top three were screened at an exclusive Foot Locker and ASICS America event on Oct. 26. The panel of judges, including Olympic medalist and American marathon record holder Deena Kastor, ESPN sports business analyst Darren Rovell, and New York Road Runners Chairman of the Board George Hirsch, had selected Evan Kelman’s “The Push” as the winner for “showcasing what running means to people from all walks of life,” according to the ASICS America senior director of marketing, Shannon Scott.

“The Push” features Marco Reininger, a real life runner and U.S. Army veteran living in New York, who runs everyday for his brothers in arms. “When I run, I run with them, those who made it home and those who didn’t. We run as a unit. We keep going,” says Reininger’s voice-over in the film.

The contest was initially launched in June with MOFILM and intended for promotion in time for this year’s New York City Marathon. “The Push” will air nationally on Nov. 1 during the broadcast of the NYC Marathon on ESPN2 from 9 a.m. to 12:30 p.m. ET.

The other top four film submissions can viewed on the Real Lives. Real Runners website.

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A Peek Inside the Medical Tent at the New York City Marathon

The medical tents of each of the World Marathon Majors races have i-STAT handheld blood analyzer devices (like the one seen here), which allow race medical personnel to get a better understanding on what might be ailing a runner. Photo: Abbott World Marathon Majors

Of all the things to do and see during a big marathon weekend, visiting the medical tent is last on the list. And that’s the way the race staff wants it.

“We absolutely support and advocate for runners to run their race,” says Dr. George Chiampas, race medical director for the Chicago Marathon. Chiampas is a recognized industry leader in preparedness protocols for marathons and works closely with medical directors at all Abbott World Marathon Majors, including the New York City Marathon, to improve and standardize practices.

For the 2014 New York City Marathon, only 305 runners out of 50,869 starters didn’t cross the finish line. Given that the medical staff sees about 4,800 people during the course of the marathon, it means most visits have quick fixes.

RELATED: The Truth About Shin Splints

New York City Marathon medical tents are stocked with the basics like adhesive bandages (14,000), petroleum jelly (220 tubs), ice (12,530 pounds) and salt tabs (53,800). New for this year, is the i-STAT handheld blood analyzer from Abbott, one of the race’s sponsors. The diagnostic tool performs common blood tests that let medical staff check for heart function, physical exertion, dehydration and hyponatremia. Being able to perform tests on the spot lets medical crews deliver the best care to runners, Chiampas says.

The i-STAT devices were recently used in an expanded pilot program at the Chicago Marathon. It was the first race to have one at every aid station along the course.

“This is something we’ve only had at the finish line,” says Chiampas, who has a background in both sports medicine and emergency medicine. “We’ve never really had an on-course measure of where and when people have issues with their electrolytes.”

The devices will be at all six Abbott World Marathon Major Races (New York City, Tokyo, Boston, London, Berlin and Chicago) in 2016. Chiampas says it’s the beginning of a study with a pool of 250,000 potential participants. Runners who visit the medical tent will be tested as needed, although Chiampas added i-STAT testing is going to be protocol for any racer who gets an IV.

Part of staying out of the medical tent is managing your effort level in relation to the weather. Luckily the weather for Sunday’s race is setting up to be ideal for runners, with a forecast calling for cloudy skies and a high of 57 degrees. The medical crew has 60,700 heat sheets on hand just in case it gets chilly.

Races prepare throughout the year and have protocols in place if harsh weather conditions arise. Warmer than normal temperatures for the 2015 Chicago Marathon meant crews were ready with additional water, ice and sponges, because the goal at any race is to keep runners safe and headed toward the finish line, Chiampas says.

Based upon years of anecdotal experience, Chiampas shared his five tips for staying out of the medical tent:

1. Listen to your body: You know if you are prepared, or not.

2. Adjust your pace based upon the weather.

3. If you develop an illness or fever just before the race, it’s probably best to skip it.

4. Make sure you have you own individualized race-day fueling and hydration plan. Everyone is different. Do what works for you.

5. Once you have a race-day plan, practice it repeatedly in training.

RELATED: Hydration, The Key To Successful Performance

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Gebrselassie, Kipsang Think Running Will Continue to Grow

The author with Wilson Kipsang (left) and Haile Gebrselassie. Photo: Helle Annesen

“The best medicine is sweat. The cure for stress is to move, to work hard physically, and the simplest way to do that is to run,” said the legendary Haile Gebrselassie at a people’s breakfast run in New York’s Central Park today.

Ranked by many as the greatest runner in history, the “Emperor of Running,” former world record holder for the marathon, double Olympic gold medalist on the track, is officially retired from racing, at 42. But he has lost none of his enthusiasm for running, nor his eloquent optimism about its importance, nor his smiling sense of humor.

He enthused about the growth in participant numbers in his home nation of Ethiopia.

“We are not just a few fast marathoners. When I and others started the Great Ethiopia Run 10K in Addis Ababa, we got 10,000 runners. We thought that was the best we would ever do. But now we have 40,000 and still more every year,” Gebrselassie said. He is in New York to be inducted into the New York City Marathon’s Hall of Fame on Thursday.

Wilson Kipsang, a more recent marathon world-record holder, who is back in New York to defend the title he won here last year, spoke movingly of the importance of running as an accessible sport that can bring people together in his tribally troubled home of Kenya.

“We get to know each other through sport. We make friends in our hometown, and in our own country, and all around the world, through sport. In sport, every one is equal, and we are making efforts in Kenya to give full opportunities to the ladies,” Kipsang said.

Jen Rhines of the United States, who also joined the Adidas-hosted pack run in Central Park, confirmed the exciting growth in women’s running.

“I lead groups of new women runners every week in the Boston area, and it’s incredible how excited and motivated they are. We’re also seeing a great improvement in the overall standard in girls coming out of school. This year in the World Championships 10,000 meters in Beijing, USA had three in the top six. That’s the best ever. It shows how the improved depth is also pushing our top level upwards,” Rhines said.

Rhines will run the Rock ‘n’ Roll Philadelphia Half Marathon on Saturday, continuing her stellar career as an over-40 Masters racer.

The ease of making new friends by running with strangers was shown in this morning’s three-mile pack run in Central Park. Gebrselassie, Kipsang and Rhines ran cheerfully with a random group of about 20, ranging from fit young Adidas employees to local Manhattan runners like Steve Weintraub, 48, who hopes to break four hours on Sunday, and improved his chances by sticking with the two Africans even as they slowly cranked up the pace.

Not far behind was Jack Waitz, 67, husband of the late Grete, another New York City Marathon legend. Jack Waitz is in New York promoting the Aktiv Against Cancer charity, close to his heart after cancer took the life of his wife.

Top age in the group was 76, and I kept with the pace.

Around Central Park’s “Lower Loop,” through the dog walkers and the bikers and the busy construction at the marathon’s finish line, strangers gave us cheers and high fives.

“Go, runners!” they called. Or sometimes, “Go, Haile!”

Even as running grows bigger and bigger, it doesn’t lose its sense of being a friendly community.

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Workout Of The Week: The Mixed Bag

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Variety, it’s said, is the spice of life. It’s also the key to spicing up the same old boring workouts you do week in and week out.

Runners are creatures of habit: track workout on Tuesday, hill repeats on Thursday and maybe a tempo run or race on the weekend. I don’t know about you, but after a month or two of cycling through the same set of sessions, I’m more motivated to plop my ass on the couch and watch cartoons on Saturday morning rather than head out for yet another 5-mile tempo run around the neighborhood.

So how do you break out of this workout rut? Get creative by combining a few of your favorite sessions into one cover-all-your-bases butt-kicker of a workout. I like to call it the Mixed Bag. This session will do wonders for 5K runners, marathoners and everyone in between.

Not only will the Mixed Bag help you beat the boredom, it will engage all the different energy systems involved in performing your best and stimulate fitness gains that you didn’t even realize were stuck in stagnation. The beauty of this workout is that the possibilities are essentially endless. You can substitute intervals for hills, mess around with the duration of the tempo run, or eliminate an element altogether depending on what system(s) you’re trying to tap into. Give it a shot next time you’re tempted to do the same old stale session yet again!

Warmup

— 15-20 minutes of easy running, dynamic stretching, 6 x 20-second strides.

The  Workout

— Option 1: 5 x 1:00 “on”/1:00 “off” [“on” = 5K effort] followed by 3:00 recovery jog; 10-20:00 tempo run at half marathon pace followed by a 5:00 recovery jog; 6-8 x [30-second hill repeats @ 90% effort w/jog down recovery]

— Option 2: 4 x 30-second hill repeats @ 90% effort [w/jog down recovery between repeats] followed by 2:00 recovery jog; 2 x 5:00 at 10K race pace with 2:30 jog recovery between repeats; 4 x 30-second hill repeats @ 90% effort [w/jog down recovery between repeats]

— Option 3: 20:00 tempo run at half-marathon race pace followed by a 5:00 jog recovery; 5 x 30-second hill repeats @ 90% effort [w/jog down recovery between repeats]; 5:00 @ 5K race pace.

Cooldown

— 15-20 minutes of easy running, static stretching.

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