Coach's Corner

By Coach Dan Walters

We did it! We navigated running through another winter - well done y'all! Springtime means lots of things for us runners - time to bust out the t-shirts, get off those treadmills and reclaim some morning sunlight. And best of all, time for spring racing!

This spring racing can be tricky though. Running through the winter (for most of us) required even more 'trusting of the process' than usual. If we're training outside all winter it's cold, dark, windy, icy and we're in many pounds of extra clothing. Hitting consistently fast workouts (and feeling good doing them) is hard, sometimes impossible. So instead, we play the hand we're dealt and trust that working hard (even when resulting in slower times) is giving our bodies and minds the stimulus they need to adapt and improve. Workouts can be slow, grinding, and frustrating; we've all been there.  The same goes for running on treadmills inside - although gyms are climate controlled, many times they’re hot and the repetitive nature of treadmill running can really wear on us mentally and physically. The winter grind exists whether inside or out and if we're not careful, it can appear like we're working hard and not improving as we'd like.

Then the weather turns. It gets warmer and brighter. We can wear less clothing outside and we emerge from our treadmill hibernation. These outdoor runs allow us to start feeling like ourselves and actually run fast consistently. And we feel good doing it! That said, an issue can arise as we charge into our spring racing. If we let how we felt (and the splits we hit) during our winter training affect how we attack our spring races, our goals can seem impossible. "That pace was so hard in February and March, there's no way I can do it for so much longer in April and May. How will it even be possible?"

We can't look at things that way. Comparing winter training to spring racing is comparing apples to oranges.

Pouring in miles and workouts during those dark, cold winter months while wearing all those clothes is HARD. Getting on the treadmill over and over and over is HARD. But you and your coach laid out a plan that allowed for these difficulties and you put in the work. Your heart, lungs, and muscles worked at the proper effort levels for the proper durations all winter. You don't have sexy splits to show how fit you are, but you do have a mountain of WORK at high effort levels.

If you shape your confidence with the individual splits you hit this winter (and how you felt hitting them), you'll have shaky confidence this spring.

If you shape your confidence with the work you poured in and the effort levels you worked at, you'll know your body and mind are calloused and ready for the spring. Trust your work over your exact splits. Trust your body over your watch.

Lean on your work. Lean on your consistency. Lean on your ability to persevere, to adapt to crappy conditions, to work through fatigue. It's why we saw such fantastic racing at St Paddys Day 5k, Shamrock Shuffle and the March Madness Half Marathon. Conditions were finally great, we trusted our bodies and we RAN HARD.

Hard winter work + race day magic = spring PRs!

Team News

  • DWRunning has adopted a mile along the Prairie Path - if you’re available to help pick up trash after this Saturday’s LR, let Allie know

  • Save the date! The 2019 DWRunning team photoshoot will be 6/2 in the city

  • Interested in a backpack, a team jacket, or some casual gear? Place an order here by 4/8

  • Registration for the Atlanta Marathon, HM, & 5k, hosted the same weekend as the Olympic Trials is now open! See email from Allie for more details


An Illustration by Coach Dan Kittaka

The people of Boston celebrate marathon runners unlike any other town I’ve observed. It seems to me that they see the sweat and struggle as a sacrifice in their honor and respond with shouts of encouragement and thanks. I certainly would have faltered more without them. It is this celebration of the culmination of the runners’ dreams that I believe makes the atmosphere so intoxicating.
— Coach Dan Kittaka
 
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March Race Highlights

Updates to the DWR Top 10 Lists (Men / Women):

Women’s 5k:

  • Kelsey Seiler - St. Paddy’s Day 5k - 17:20 (Champ!)

  • Sarah David - St. Paddy’s Day 5k - 17:23 (PR & 2nd Place!)

  • Jeannie Sullivan - St. Paddy’s Day 5k - 18:01 (AG Champ!)

Women’s 8k:

  • Kelsey Seiler - Shamrock Shuffle - 28:03 (PR!)

  • Sarah David - Shamrock Shuffle - 28:04 (Debut!)

  • Julia Buford - Shamrock Shuffle - 29:25

  • Erica van Heerden - Shamrock Shuffle - 29:51 (Debut!)

  • Katelyn Draths - Shamrock Shuffle - 30:28

Men’s 5k:

  • Dan O’Keefe - St. Paddy’s Day 5k - 14:47 (PR & Champ!)

  • Chris Robertson - St. Paddy’s Day 5k - 14:57 (PR & 3rd Place!)

  • Chris Porst - St. Paddy’s Day 5k - 15:58 (PR!)

  • Tim Faith - St. Paddy’s Day 5k - 16:00

Men’s 8k:

  • Dan O’Keefe - Shamrock Shuffle - 24:06 (Debut!)

  • Chris Robertson - Shamrock Shuffle - 24:16 (PR!)

  • Cam Rieger - Shamrock Shuffle - 25:05 (PR!)

  • Tim Faith - Shamrock Shuffle - 26:13

  • Chris Porst - Shamrock Shuffle - 26:16 (Debut!)

Men’s 10k:

  • Matt Thor - Mardi Gras Chaser 10k - 34:50 (2nd Place!)

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Top Placings & Age Group Wins

  • Sam Greenwood - Sombrero Beach 10k - 42:15 (Champ!)

  • Jamie Hershfang - Road to Gold 8.2M - 49:42 (Champ!)

  • Loren Newman - Hangzhou Trail Marathon - 5:36:32 (Champ & CR!)

  • Kaitlyn Hartman - Asheville HM - 1:35:41 (3rd Place!)

  • Ryan Jaskiewicz - St. Paddy’s Day 5k - 15:22 (AG Champ!)

  • Moira Ryan - St. Paddy’s Day 5k - 18:39 (AG Champ!)

  • Katelyn Draths - St. Paddy’s Day 5k - 18:50 (AG Champ!)

  • Kristina Aubert - March Madness HM - 1:18:21 (Champ & CR!)

  • Adrienne Eynon - March Madness HM - 1:27:52 (3rd Place!)

  • Curt Hansman - March Madness HM - 1:58:43 (AG Champ!)

  • Paul Erickson - Bolingbrook St. Paddy’s HM - 1:17:51 (3rd Place!)

Personal Bests

  • Julie Bruns - USATF Masters Champs 3k - 12:27 (3rd Place!)

  • Jess Vogl - Laker Loop Challenge HM - 1:39:46

  • Malla Seljeseth - Asheville Half Marathon - 1:58:11

  • Sarah Koelln - Get Lucky 21k HM - 1:37:51

  • Rudy Valenta - NYC Half Marathon - 1:25:53

  • Connor Matheson - St. Paddy’s Day 5k - 16:34

  • Brad Simmons - St. Paddy’s Day 5k - 17:39

  • Rutger Stache - St. Paddy’s Day 5k - 18:52

  • Aaron Agustin - St. Paddy’s Day 5k - 21:03

  • Melissa Urban - St. Paddy’s Day 5k - 27:33

  • Dan Stanton - March Madness HM - 1:16:04

  • Eric Cale - March Madness HM - 1:17:01

  • Anthony Molinaro - March Madness HM - 1:24:50

  • Jess Sokolowski - March Madness HM - 1:33:50

  • Amanda George - Atlanta Marathon - 3:13:35 (3rd Place!)

  • Connor Matheson - Shamrock Shuffle - 27:02

  • Brad Simmons - Shamrock Shuffle - 28:28

  • Alex Nordin - Shamrock Shuffle - 28:56

  • Steve Spangler - Shamrock Shuffle - 29:09

  • Renner Winston - Shamrock Shuffle - 29:16

  • Anando Naqui - Shamrock Shuffle - 29:19

  • Sascha Edge - Shamrock Shuffle - 30:19

  • Rutger Stache - Shamrock Shuffle - 30:25

  • Will Biancucci - Shamrock Shuffle - 30:48

  • Sam Greenwood - Shamrock Shuffle - 30:58

  • Dave Alvarez - Shamrock Shuffle - 32:23

  • Katie Dudek - Shamrock Shuffle - 34:30

  • Aaron Agustin - Shamrock Shuffle - 34:56

  • Malla Seljeseth - Shamrock Shuffle - 41:02

  • Melissa Urban - Shamrock Shuffle - 46:24


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Upcoming Events & Major Races

  • 4/4 - Virtual Fireside Chat on the Boston Marathon

  • 4/6 - LR @ Prairie Path (from Dan & Allie’s), followed by Prairie Path cleanup

  • 4/18 - Easy Run & Pint Night @ Goose Island Clybourn

  • 4/20 - LR @ Barrington

Check out the calendar (and add it to your own calendar!) here.

April Birthdays

  • 4/4 - Will Biancucci

  • 4/5 - Dan Kittaka & Gina Rumore

  • 4/9 - Julie Crutchfield & Loren Newman

  • 4/12 - John Nguyen

  • 4/13 - Ren Harn

  • 4/15 - Paul Graessle

  • 4/16 - Chris Porst

  • 4/21 - Joon Park

  • 4/22 - Maggie Jones & Paul Erickson

  • 4/23 - Joanne Molinaro

  • 4/25 - Rudy Valenta

  • 4/27 - Steve Spangler


Meet the Newest DWRunner!


 
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