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#mckirdytrainedcoach

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...so listen to your goddamn body. Updated blog (the third and final series post) - link in profile. #mckirdytrainedcoach

Grace loves helping me write training. Sorry for the typos, @mckirdytrained athletes!! #graceofdog #shedoesntknowenglish #mckirdytrained #mckirdytrainedcoach

17 days until we cheer on our very own @erbyatkins as she races the best in the world in the #nycmarathon - She's fit, she's able, and she's ready! -- #faith #racinglegs #timetorace #perform #neverquit #mckirdytrainedcoach

Another PR this weekend. This time from @schreibershlomo !!! Shlomo and I have been working together for about 6 months and this is his first 5k under myself and @mckirdytrained . It went great! He had a 30+ second personal best in midst of marathon training, a high volume week and 77 degree weather. --------
Unfortunately he did get out kicked for the win by a half a second, but honestly, I dont see it as a loss, because when we talked on the phone, I could hear in his voice how much he learned from that half a second of time, and that is invaluable for the long term as a runner --------
It also put a greater fire under him to train harder for his marathon! Congrats bud!
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#mckirdytrained #mckirdytrainedcoach #runner #running #run #runchat #runfast #instarunners #runningman #instarunner #runnerspace #runnersofinstagram #flotrack #5ktraining #marathon #marathontraining #marathonmotivation #personalbest #knowledge

World, meet Laura. πŸ™‹πŸΌ Yesterday, this was Laura's easy run: 8 miles @ 7:51. Today, she ran 4.35 miles of race-specific & anaerobic track work (1ks & 500s) AND THEN a time trial 800. Her 800 time? A smooth 2:35 (5:10 avg). πŸ”₯
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Easy days EASY is probably the #1 thing that is so often overlooked. No need to overdo it. No need to be a hero. Easy running is about being mechanically-sound and listening to your body so you're ready to attack your speed days with intention and purpose. #trainsmart #runlikelaura #proudcoach

Athlete dedication right here! @courtney_infa ------------
Courtney is a High School coach herself, but that doesn't mean she doesn't need someone to help guide her. Coaching is a partnership. Im so excited to see where running is going to take her. Tons of talent and very very very coachable. We work well together. πŸ™‚
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#mckirdytrained #mckirdytrainedcoach #proudcoach #flotrack #instarunner #instarunners #runnerspace #runnersofinstagram #runner #run #coach #running #runnersworld #runchat #chicagomarathon #bostonmarathon #marathontraining #halfmarathontraining #5k #10k

On October 28, 2007, I came home from church the day after my @uaa_athletics conference cross country meet and went out for a redemption long run (I was mad at myself for not breaking the conference record). When I came home, I maticulously mapped out the route I had run (no GPS then) and calculated that I had run 15.2 miles and averaged 6:23 pace. At the time the Olympic Trials qualifying time in the marathon was 2:47 (6:22 pace), so in that moment, a dream was born. Out of the dream of qualifying came the dream of training full time and achieving more than I ever could have imagined on that day. That was my #snapshotmoment - the moment I knew I was made for more.
β€’
We want to see your #SnapShotMoment Share your story of when you decided to go even farther/faster/stronger. Inspire others by using the hashtag. Follow @mckirdytrained and you'll be entered to win a signed Trucker Hat or signed McKirdy Trained Elite singlet! β€’
#birthofadream #uaaxc #cwruxc #casexc #fartherfasterstronger #mckirdytrainedcoach #mckirdytrained β€’
P.S. I didn't get any good photos at conference, so this is from Regionals hosted by Calvin College 2 weeks later and that's Brian Diemer (the 1984 πŸ₯‰ in the Steeplechase who had been the last to medal until TeamUSA got 3 at Worlds this year) looking over my shoulder to see if I'd break their new course record (missed it by a second), but I just knew him as the Calvin coach then πŸ™„

So many emotions. Boston is the marathon that never fails to steal my heart year after year...so I've shared some tips and tricks to having an awesome racing experience. Blog update - link in profile.
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This is a two-part post, so make sure you check back Tuesday for Part 2! Think I've said anything useful? Don't hesitate to tag a friend or repost. πŸ’›πŸ’™πŸ¦„ #bostonstrong

3mile warmup- 4x1mile @ 4:50 average - 3mile cool down

Today was my first true track workout in 3 years. I've purposely avoided it because of the accountability that track splits can bring.
But, I finally faced my fears and broke the seal. It's far from where I want to be but it's time to chip away slowly.
#houstonhalfmarathon #track #instarunners #milerepeats #trackworkout #10k #cep #running #run #hardwork #distancerunning #distancerunning #mckirdytrained #mckirdytrainedcoach

MOST RECENT

On October 28, 2007, I came home from church the day after my @uaa_athletics conference cross country meet and went out for a redemption long run (I was mad at myself for not breaking the conference record). When I came home, I maticulously mapped out the route I had run (no GPS then) and calculated that I had run 15.2 miles and averaged 6:23 pace. At the time the Olympic Trials qualifying time in the marathon was 2:47 (6:22 pace), so in that moment, a dream was born. Out of the dream of qualifying came the dream of training full time and achieving more than I ever could have imagined on that day. That was my #snapshotmoment - the moment I knew I was made for more.
β€’
We want to see your #SnapShotMoment Share your story of when you decided to go even farther/faster/stronger. Inspire others by using the hashtag. Follow @mckirdytrained and you'll be entered to win a signed Trucker Hat or signed McKirdy Trained Elite singlet! β€’
#birthofadream #uaaxc #cwruxc #casexc #fartherfasterstronger #mckirdytrainedcoach #mckirdytrained β€’
P.S. I didn't get any good photos at conference, so this is from Regionals hosted by Calvin College 2 weeks later and that's Brian Diemer (the 1984 πŸ₯‰ in the Steeplechase who had been the last to medal until TeamUSA got 3 at Worlds this year) looking over my shoulder to see if I'd break their new course record (missed it by a second), but I just knew him as the Calvin coach then πŸ™„

Coach James and myself got together in Flagstaff, AZ to talk about the top 5 drills that you can do before your quality session. These drills help with flexibility and form inconsistencies that will make your workout feel oh so much sweeter! What drills or pre workout routines do you do before heading out on the road?
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#mckirdytrained #mckirdytrainedcoach #running #runner #run #nycmarathon #bostonmarathon #asics #chicagomarathon #marinecorpsmarathon #houstonmarathon #marathontraining #marathon #halfmarathon #halfmarathontraining #5k
#10k #mile #drills #motivation #runningmotivation #threshold #longrun #asics #flotrack #runnerslife #runnerspace #runnersworld #runnershigh

I am beyond proud of how hard Chris has worked, and what he achieved this morning. Let me break down some stats. Previous PR 3:23 and on the San Francisco Marathon course his Pr was 3:35! Today he ran 3:04:40 to set a 19 minute best overall and a 31 minute personal best on the SF course. Did I mention he crossed the golden gate bridge 😬. It doesn't get any sweeter than that! Next stop Chicago. Here we come Sub 3hrs!
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#bostonqualifier #bostonmarathon #sanfranciscomarathon #chicagomarathon #mckirdytrained #mckirdytrainedcoach #marathon #marathontraining #personalbest #running #runners #run #runningman #runchat #instarunners #instarunner #flotrack #runfast #coaching #happy #gobig #runnershigh #runnersworld

Another PR this weekend. This time from @schreibershlomo !!! Shlomo and I have been working together for about 6 months and this is his first 5k under myself and @mckirdytrained . It went great! He had a 30+ second personal best in midst of marathon training, a high volume week and 77 degree weather. --------
Unfortunately he did get out kicked for the win by a half a second, but honestly, I dont see it as a loss, because when we talked on the phone, I could hear in his voice how much he learned from that half a second of time, and that is invaluable for the long term as a runner --------
It also put a greater fire under him to train harder for his marathon! Congrats bud!
----------
#mckirdytrained #mckirdytrainedcoach #runner #running #run #runchat #runfast #instarunners #runningman #instarunner #runnerspace #runnersofinstagram #flotrack #5ktraining #marathon #marathontraining #marathonmotivation #personalbest #knowledge

Athlete dedication right here! @courtney_infa ------------
Courtney is a High School coach herself, but that doesn't mean she doesn't need someone to help guide her. Coaching is a partnership. Im so excited to see where running is going to take her. Tons of talent and very very very coachable. We work well together. πŸ™‚
-----------------
#mckirdytrained #mckirdytrainedcoach #proudcoach #flotrack #instarunner #instarunners #runnerspace #runnersofinstagram #runner #run #coach #running #runnersworld #runchat #chicagomarathon #bostonmarathon #marathontraining #halfmarathontraining #5k #10k

So many emotions. Boston is the marathon that never fails to steal my heart year after year...so I've shared some tips and tricks to having an awesome racing experience. Blog update - link in profile.
.
This is a two-part post, so make sure you check back Tuesday for Part 2! Think I've said anything useful? Don't hesitate to tag a friend or repost. πŸ’›πŸ’™πŸ¦„ #bostonstrong

With my dad passing, I decided that I dont want to attempt any track races this season because there is a lot of stress involved with that. So instead, I decided to take on another marathon, because I just enjoy the experience of locking into a rhythem and crusing through a new city. So, I am entered to run the Cellcom marathon in Greenbay, WI. --------
I have little time to prepare and this is now week 2 of pure marathon training. 4x2miles w/3min jogging rest. 10:36/10:26/10:10/9:57 + 4x200 in 30 seconds. --------
It was much easier than expected and i am just focusing on the muscular endurance, so it involved a 17mile day. --------
#marathontraining #marathon #cellcommarathon #roadrace #runner #running #flotrack #runnerspace #runnersworld #runnersofinstagram #halfmarathontraining #halfmarathon #threshold #5 #mckirdytrained #mckirdytrainedcoach

Sometimes training isn't perfect. Life throws us curveballs, and being resilient means being strong and doing the best you can through it all. BOTH of these ladies have had quite a year...yet they've stayed positive and trusted the process.
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Today, it all paid off, with @caramarie5 running a 8 min PR (1:37) and @karazub running a 6 min PR (1:42). I've been so excited for months to come to this race and was so proud to see them both today. Not pictured - @marybeth77, who ran the longest pain-free run since the fall!! πŸ€— #proudcoach
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The spring racing season has officially kicked off. Who's ready to kill it? #mckirdytrained

...so listen to your goddamn body. Updated blog (the third and final series post) - link in profile. #mckirdytrainedcoach

Grace loves helping me write training. Sorry for the typos, @mckirdytrained athletes!! #graceofdog #shedoesntknowenglish #mckirdytrained #mckirdytrainedcoach

3mile warmup- 4x1mile @ 4:50 average - 3mile cool down

Today was my first true track workout in 3 years. I've purposely avoided it because of the accountability that track splits can bring.
But, I finally faced my fears and broke the seal. It's far from where I want to be but it's time to chip away slowly.
#houstonhalfmarathon #track #instarunners #milerepeats #trackworkout #10k #cep #running #run #hardwork #distancerunning #distancerunning #mckirdytrained #mckirdytrainedcoach

Smiles and waves for as long as I could. 😌 Proud to have finished marathon #8, despite a major stomach explosion and stopping 4 times to go potty 🚽, twice even before the half. Marathon running isn't pretty, but gotta keep it real. Zero regrets after today, and I'm happy to have given it my best shot. Many many thanks to all the well-wishes and support from family and friends. And, of course, to @mckirdytrained, who got me to this starting line feeling healthy, excited, and in the best shape of my life. #ontothenext #keepingitreal #respectthedistance #phillymarathon #mckirdytrainedcoach

17 days until we cheer on our very own @erbyatkins as she races the best in the world in the #nycmarathon - She's fit, she's able, and she's ready! -- #faith #racinglegs #timetorace #perform #neverquit #mckirdytrainedcoach

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