Tag Archives: track

A Little epic

My run today stunk. I was tired when I started, and once my body warmed up and adjusted to the run… well, I was warmed up, adjusted and still tired. Sure, by the end, I was happy I’d run. But I was most happy to just be done with the run.

Sometimes a run is just going to suck. For me, that sometimes was today. I know that I wasn’t running a marathon. I wasn’t pushing myself to the brink like the Eliud Kipchoge, Lelia Desisa, and Zersenay Tadese of Breaking2 will.  The run today wasn’t even the run I wanted to do. It was just the run I could do. But believe me when I tell you that today’s effort seemed epic to me.

I could have cut the run short. I could have skipped it completely. But I didn’t. I did the run and I had to break through some barriers along the way. To me, that’s what makes a run epic. Every run is a barrier broken. That invisible starting line we cross with our first stride every day? It’s a barrier.  Somedays it’s a pretty easy one to run through. Other days, that first stride is the most difficult of the entire run.

We need to remember that not all barriers are sky high. The most difficult barriers don’t have to involve racetracks in Italy and EPIC moon shot attempts at crazy times over grueling distances. Some barriers are way…down…low. Right at the start. And if you don’t look out, it’s the little barriers that trip you up.

So maybe the run I got through today – a run that started and ended crappy – doesn’t deserve to be called EPIC in all caps. But that doesn’t really matter to me. Because all caps or not, EPIC means the same thing as epic. And that’s what brings us all together as runners.

You. Me. And yes, Eliud, Lelisa and Zerseney in Italy pushing themselves to make history by Breaking2.

We are all meant to be runners.

Epic ones.


Growing Up. Not Growing Old.

Last week I hit the jackpot. I got to spend some time with some young adults. Strike that. I’d rather not use that word “adults” here. I was lucky to spend some time with kids. And these were no ordinary kids. You know what? Strike that word “ordinary” too. I don’t believe there is any such thing as an ordinary kid. I was lucky enough to spend time with some extraordinary kids.

These kids have dedicated a part of their lives to entertain, inspire and motivate other kids. Some of them sing. Some of them dance. Some of them run, play football, soccer, gymnastics and any number of other sports. Some of them open up cool things up and show you what’s inside. They make others smile, get moving, get out. And so many kids today need something or someone in their lives that makes them happy. These kids are that something, that someone.

They came out to the Michael Johnson Track here at Nike’s WHQ. It was raining. It’s always raining here. They were all jet lagged. And they were hungry. Kids are always hungry. They were tired. Tours and walking and listening and more walking will eventually even tire a kid out. But here they were at the track being introduced to a Coach that wanted them to run.

And you know happened? Did they complain or make excuses? Did they ask for shortcuts or whine? Did they say they couldn’t or wouldn’t do it? Nope. They’re kids. So they said “let’s roll”. And when I said in return “get ready to race the Rio Olympic Gold Medalist Matt Centrowitz” did they back down? Nope.

They formed a relay, lined up, ran their hearts out, cheered for each other & took him down. These kids reminded me that all that is great, brave, honorable and pure about us lives within our youth. And we all have those younger versions of ourselves alive within us still. We just need to smile, get moving, get out. We just need to be on more relays together, run our hearts out, cheer for each other, and we too can do impossible things.

We can grow up and not grow old.

When the victorious tribe left the Michael Johnson Track it was still raining and the clouds still blanketed the sky. But I swear the day seemed brighter…and so did the future.


Go ahead and tell me how terrible you are. Tell me that you suck at running. And don’t forget to let me know that you are in such awful shape. You’ll say that it’s been so long since you were fit. You’re not even sure why you decided to show up, right?

You don’t believe you’ll be able to finish whatever it is I have planned. You’re not a runner. You suck. I know. I know all of this. 

Because you tell me. And someone else tells me the same thing about themselves…almost everyday. I hear it all the time. You’re not alone. In fact, there are more people like you than not.

And if you’re worried I won’t take you seriously when you say these things… don’t be. If you believe you suck I have no other option than to believe you. Because this, the Athlete and Coach relationship, is first and foremost a relationship built on trust. 

So, I trust you. Now you trust me.

There is no difference between you and any other runner. Because all of us runners run to get better. Sure, how we each define “better” is personal. But we all share the hope at the start of our runs that we will end it somehow better. 

Better could be faster. Stronger. Maybe longer. Could mean less stress. More joy. First run. Second Run. Next Run. Just a little better. 

So you can take me aside and repeat, again, that you suck at running. And again, I will tell you that I believe you. 

Then I will tell you what the goal of today’s run is and that you should remember it. Because it will never change. 

The goal is simply to get better. Or, if it makes more sense to you…suck less.

Now, let’s run. 


The Need For Speed

Coach office hours are open & today we talk about SPEED! Hot blooded & full throttle SPEED! Legs & arms driving, lungs pulling, heart pumping SPEED!

Who should do these types of crazy runs – Track Workouts/Speed Runs? I’ll make this easy…if you are reading this…you should do Speed Runs/Track Workouts.  

No you do not need a Track do to a Track Workout or Speed Run. All you need is a workout & something inside you that’s willing take a chance on yourself. If you have these two things, well, it’s time to rock ’n roll.

Did you think there was more that was needed? Maybe some mythical kind of fitness? Maybe you believe only REAL runners can do a Track Workout? I won’t ask what you think a REAL runner is because if you think there’s such a thing that means you believe there’s such a thing as a FAKE runner too.

How can I put this delicately? That’s all total bullshit. If you run you’re a runner. And if you don’t run you’re a runner that’s not running right now. And all Runners should do Speed Runs.

You’ll probably tell me that you’re not fast enough. You are. You’re in complete & total ownership of your own speed. You have a fast pace and you have a faster pace than that fast pace. You have a fastest pace too. You can’t do that one for very long…no one can do their fastest for very long.

You also have your easy pace and a strong pace. These are all speeds that YOU own. And when you go to the track you’ll play, yes, play with these speeds of yours. 

Go ahead, you can tell me you don’t know what to do. I got that covered. 

Go somewhere you can safely run – street, backyard, sidewalk, park.

Run easy for 2 minutes. Run so easy that you feel like you could run forever. 

Then stop. Gather yourself. 

Think about the word ‘strong’. When you’re ready…run “strong” for 1 minute. Feel strong.

Stop. Gather yourself. 

Now run ‘fast’ for 30 seconds. I didn’t say ‘fastest’… just fast. 

Stop. Gather yourself. 

Run for 15 seconds…15 seconds of filthy, laugh out loud speed with a smile on your face!


You just did a Speed Run. Badass. 

Welcome to the Club. 


Welcome back to the Club. 


Hurts So Good. 

I only had a few goals.

One of them was to qualify for the Olympic Trials.

I was good. 

Maybe, I thought, even Olympic Trials qualifier good.

I was not Olympic good. 

I may have thought I was at one point.

But I wasn’t.

I eventually understood that.

When you do some strides with a 3:50 miler you can’t help but understand. 

I was okay with it. 

Because I knew that if I really busted my ass I could qualify for the US Olympic Trials in the 1500m. 

I could line up next to the best milers of this great country…and belong.

I could race knowing I earned my bib and my spot on the starting line. 

That was one of my mountaintops. 

I spent years and years trying to climb there.

I was close.

I could feel it.

The day the accepted entries came out I scrolled down the list. 

I had run 3:43.93.

I read the final time listed.

I read the final name. 

That’s not my time.

That’s not my name.

There would be no bib for me.

I hadn’t earned a spot on the line. 

I was only 24 years old. 

I knew I would run faster. 

I knew there would be another Trials.

I knew I would make it next time…four years later.

It’s funny. You don’t know you’ve just run the fastest you will ever run when you run the fastest you have ever run. 

You just think “I can be faster”. But I never did run faster.

And I didn’t make it next time. 

When the 1500m field gets called to the line at Trials, I see me there lining up alongside them.

But I’m really just up in the stands. 

A fan.

A runner.

I may not be on the line, but my heart still races every time I hear the gun.

The Olympic Trials is my favorite meet. 

Because it hurts a little every time I watch.

And I’m proud of myself that it does.


Better than Fastest

I know I will never run a faster 1500m. I know I will never set a new PB in the Mile.But that doesn’t mean I can’t run a better one.

I know I can run a smarter first lap. I know I can run a more relaxed second lap. I know I can be more focused on the third lap. I know I can handle without complaint the battery acid pouring into my legs as I run down the backstretch on the final lap. I know I can look up and ahead on that final straightaway when all I want to do is look down. I know I can charge all the way through that damn line…and lean. Always lean. 

I won’t be the fastest I’ve ever been.

But there is the chance I can be my best – better than my fastest.

And that’s what keeps bringing me back to the starting line. 

Measure success as many ways as you can.