Ageless Running

As I was running a long loop through the trails last weekend, I felt much the same as I did running the Finger Lakes Trails 25 years ago. To me,nothing has changed mentally or physically.
I thought back to what Jack Foster once said regarding his running and getting older, I paraphrase: " I feel  I'm running as fast as ever but my watch says something different." In case you didn't know, in 1974 Jack set a master's world record in the marathon at age 41 with a time of 2:11:10
The following quote by Dr.George Sheehan(author of the classic book Running and Being) puts into words what I was thinking as I ran:
 "My fight is not with age. Running has won the battle for me. Running is my fountain of youth,my elixir of life. It will keep me young forever. When I run,I know there is no need to grow old. I know that my running,my play,will conquer time."
So true.

On Physiological Testing and the Runner

I was reading awhile back where physiological testing was being done on some elite U.S. distance runners. The hope was that it would yield info that would highlight strengths, as well as the areas that needed to be worked on in order for the athletes to achieve optimal performance.
Decades ago former world record holder in the marathon(for 12 years),Derek Clayton, offered the following in response to what he thought about the extensive testing he had completed under the supervision of exercise physiologist Dr. David Costill.
According to Clayton, his test results were mostly unremarkable for a world record holder.He commented that he was happy that he hadn't been tested early in his career and been given those findings.
 He said: "Being tested would have eliminated the elements of the unknown. It would set limits that may only exist on machines that measure physiology rather than psychology.It is what a runner thinks he or she can do that creates success."
So true!
Derek closes with this statement that all of us should keep in mind, "Natural ability and determination are must haves,however, of all factors involved in distance running,I would say that the most important is determination."
Where most give up,successful runners and champions persevere.

Manfred Steffny: Regarding the Marathoner

As we are now into the fall marathon season, what follows is a description by German marathoner and author Manfred Steffny into what the sometimes forgotten benefits of being a marathon runner are,or for some,should be.
Too often the mental,physical and spiritual benefits of our training are overlooked due to our preoccupation with achieving excellence.Steffney writes:

"Civilization,hand-in-hand with its readily available poisons, is robbing man of innumerable physical perceptions: of the sensation and internal feelings through limbs and organs. Nowadays we are aware of our insides only when they begin to hurt yet the body is man's greatest resource. The marathoner has his body well under control. This gives him a decided advantage in his life. He knows how much he can do physically, and in many ways he's able to transfer his athletic abilities into the occupational or private sphere.

He becomes skeptical about blind acceptance of the automation of our lives and he is wide awake to assaults on the enviroment. The marathoner is aware that his car can take him quickly into beautiful running country,but he also knows that the auto is the reason he doesn't like to run around his own block.

The marathon runner counts his capital not in houses and cars,but in the reserves of his own body. Rising health care costs tell even the man who's nailed fast to the dollar that he is wisest to let overtime and penny-pinching go in favor of investing a few hours in his body."

The above,written in 1977, reaffirms many of the truths taught by Percy Cerutty.

For those of us who live for the run, we should never forget them.

Planning Our Training, Something To Consider

As we plan our training it is important to keep a few things in mind.
The great running coach Bill Bowerman articulates so well what we need to do as we formulate the plan and set our running goals.
He says: "I think a person can make the most of his running experience if he is enjoying it, if he has a plan, if his objectives that are realistic and if he carries on over an extended period of time. If he becomes tired of running,he should lay off for awhile.If he's still tired of it after that,maybe he ought to look for another activity."
Cerutty wrote, in so many words, that our training should not become like work.
To me, and I am sure most of you, running is a release from every day events and pressures. The last thing we need to do is add running and racing to our list of potentially stressful activities.

It's a sad thing when an athlete follows a training schedule that takes all the joy out of running. I'm sure most of us at one time or another have experienced this. Hopefully,with time, we come to realize that we can have it both ways, achieve optimal fitness without losing our enjoyment of the sport.

On a related note,too many people sabotage their running by not making changes to their training despite being repeatedly injured.

Be realistic in your planning, by doing so you can break the cycle of setting goals that you either give up on or don't come close to achieving.

Final Interview, Arthur Lydiard

I hesitate to say that the following is the final interview Arthur did before he died because it seemed as if he was continuously doing interviews.
With that said, it would not be a stretch to say it was one of his last ones. I've singled out portions of the interview that contain information I hope is unfamiliar to most readers. I'll put my "two cents" in here and there.

A reader has suggested to me recently that I should not assume that in this day and age every runner knows who Arthur Lydiard was. Quite simply, he formulated the basic fundamentals of distance training. They are time tested and rock solid principles.

He also coached many champions and world record holders. I would highly recommend that you read his bio on the Wikipedia page if you don't who Arthur is. It's brief but you'll get the picture as they say.

The interviewer begins by asking: How much stretching should a distance runner do?

Arthur: "You should do some,particularly when you do faster training.However,if you do lots of hill running or cross-country running,your muscles will be stretched."

A few thoughts come to mind regarding the above. If you are one who desires peak conditioning and/or racing excellence,you are making a serious mistake if you exclude cross-country and hill running from your training regimen.The benefits are irrefutable.

As an aside, I have known many runners who won't do cross-country or the hills because they:

#1. don't want to bother finding or travelling to a locale to do that type of training.

#2.the uneven footing and terrain are uncomfortable when compared to the roads.

As far as stretching? Personally speaking,I agree with Lydiard, it's need and benefits are overrated.There was a time decades ago when stretching was considered essential to a runner's ability to continue running injury free.All types of stretching routines,yoga workouts,etc., were being endlessly promoted in books and magazines. Sometime after, articles came out stating that runners were often doing themselves more harm than good by stretching improperly.

The reality is, for most, when beginning a run, you can warm or stimulate the muscles by doing some walking, followed by a period of easy jogging after which you start your workout. You should finish a workout by jogging slowly, then walking and ending it with a few basic stretches(quad and calf) familiar to most every runner.

If you talk to those in the running community whom I call the "old-timers", you will rarely find one who has found it necessary to spend too much time stretching.

Another interesting subject Arthur addresses, how many quality marathons a runner will be able to run? This subject was brought up because it was once believed,and may still be for that matter,that every serious marathoner(emphasis on serious)  has only a handful of excellent marathons "in him." Arthur responds to this school of thought. The interviews asks:

One elite marathoner said to me that he thinks there might only be about five good marathons in the body. Is there a limit an elite athlete should race at the marathon distance?

Arthur:"That's alot of rubbish. You can run more than that. That's the question of recovery. With so much money involved in marathon running today,some elite runners have run a marathon,picked up a check and moved on to the next marathon to get paid again without adequate recovery. That shortened their career. But, if you're careful about recovery,you can keep on running marathons and keep improving."

The above goes for us mere mortals too. I've known many runners who have started running road races less than two weeks after racing a marathon. As I've said before,just because your body may be able to tolerate doing so,doesn't mean you should or that it's good for you.

Interviewer:What is the most important component to marathon training?

Arthur: "The most important thing in running a marathon is muscular endurance.If you want to run a good marathon,you've got to do long runs.If you are a serious runner,it helps to go as far as 30 miles in preparation."

I guess the key words here would be,a seasoned runner, as well as a serious runner.It only makes sense that you'd have to have put in the time and the miles before going out for a 30 mile jaunt. Lydiard also advocated,for novices and those who were gaining in experience, running for a certain amount of time as opposed to counting miles.

I call it time out on your feet. I have found that in preparing for a marathon,that by going out for a run interspersed with some walking breaks for a total of 4 hours has been very effective. I should add that previous to this I had done some 20+ mile runs. Once again, you work up to that over time.

I close with some words by the Master that sums up what is needed to train successfully:

"If you want to be a successful runner,you have to consider everything.You have to take a long view and train on all aspects of development(anaerobic,aerobic,etc.) through a systematic program. It's a lot of hard work for five,six or seven years. There's no secret formula. There's no shortcut to success."

Athletes who aspire to achieve running excellence recognize that hard work is a part of the process,however,for those of us who live for the run,that work is a labor of love.

Frank Shorter on a Forgotten Aspect of Aging and Training

I think by now we all realize that with age we have  to make some changes in our training.When we should do so differs from individual to individual.For myself, I noticed that beginning at age 45 I didn't recover as quickly from hard workouts and races as I once did.

I'm sure everyone realizes that less intensity and more recovery time is necessary as we age.

In the following, Frank Shorter talks about an aspect of ageing and training that isn't often brought up but is essential to recognize and deal with if we are to minimize the negative effects of getting older.The aspect he is referring to is the loss of muscle mass.

Frank says: "I think that athletes believe if they maintain the same body weight, they maintain the same conditioning.For instance,although my weight hasn't changed in 17 years,tests showed my body fat had gone up 4 percent. It doesn't take a rocket scientist to figure out that if you body fat goes up 4 percent and you weigh the same,there are many pounds of muscle that are no longer there. Based on that alone,I think logic would indicate that the more of that muscle one can maintain,or get back in my case,the more it will help.

Obviously,the loss of muscle mass will have a significant impact on your performance. That's why I do a 30 minute weight routine several times a week to build and maintain muscle."

Shorter then brings up this interesting point:

"As you get older and still maintain the same daily goal as to how much training you'll do,you lock into a certain amount that you feel is a day's exercise.If you maintain that amount from age 30 to 45 and you've been losing muscle mass,in essence you've been slightly overtraining as you age. You're aiming to reach your daily quota but you've had less strength to do it.Consequently,you're going to be taxed more and obviously it will take you more time to recover."

If the above isn't an incentive to do regular weight training I don't know what is.

For many,it's easy to tell yourself that lots of running will take care of everything but in truth it won't. I know that I often have to force myself to do the weight workouts but recognize that if I don't do them then I won't reap the full benefits of all the running I do.

Athletes, Doctors and Medicine

I should begin by saying that I spent close to 36 years in the healthcare field. During this time I was employed in many different capacities within the areas of medicine and mostly psychiatry.It would be a huge understatement to say that things have changed over the decades.
What follows,in no particular order, is some advice  I would give to athletes in regards to their health,medicine and seeking medical treatment. Forgive me if some of what you are about to read is already familiar to you.
To begin,prevention is always the key,meaning,you want to do all you can to avoid going to the doctor or taking medication. Obviously, I am not discouraging physicals and diagnostic tests,they are an essential part of assessing your health and wellness.What I'm referring to here is reducing or eliminating risk factors that could eventually lead to you  needing medical treatment.Things like poor diet,overeating,smoking,and excessive alcohol consumption over the years will take a toll on everyone.
I recently heard a health practioner say that up to the age of 40 the body can tolerate many abuses inflicted upon it but after that age it will start to break down.I would also add that for athletes who train hard,compete and have been doing so for years have to be very careful to give adequate time to rest and recover.
You must not over race.Years ago when I was into the ultra scene,I would read about these runners who would emerge out of nowhere and run some incredible races,many within a relatively short period of time.You'd read how this athlete did a 24 hour race one weekend and a month later was in the top ten at the Leadville 100. Then within a couple of years after, you'd never hear from them again except to read that they were struggling with some type of chronic injury,blood disorder or muscle wasting.The body can tolerate tremendous amounts of abuse for only so long.
Concerning doctors:I can't tell you the number of runners I've known who've gone to a doctor for an issue that was obviously related to overuse.For example,the runner who wanted to increase his mileage but did it too quickly and started to develop knee problems. What is a physician going to do for him in this case? He's going to tell him what any runner should know,rest,ice in the beginning,motrin as needed,assess your training and make the necessary adjustments.
And while we're on the subject of doctors,are there any of you out there who still go to one who thinks running is basically bad for you or that doing more that 12 miles a week is folly? If you are, why? Decades ago it was commonplace for docs to warn the masses that running would ruin your joints,cartilage,etc. With that said,here's what I look for in a physician:
1.Does he listen to my concerns and at least act concerned?
2.Does he respect the fact that I try to take control of my health by exercising, taking vitamins and eating a certain way?
3.Does he take the time to explain why he is ordering certain tests?
4.Does he explain how he has come to a certain diagnosis?
5.Does he address ways of preventing problems?
6.Does he recommend follow-up care and interventions?
Now to the subject of medicine.
I have found that in my years as medication nurse that there is an action and a reaction to all meds.
It is always the desire that the effects of taking a med resolve the problem while the reaction(side effect) to it is minimal.
For instance,lets look at the seemingly innocuous drug motrin(Ibuprofen).Runners like myself popped them as if they were vitamins in order to deal with muscle and joint pain.Motrin works.The problem with it is when taken long term it causes stomach problems,is not good for the kidneys,and perhaps worst of all,causes an increase in blood pressure and can contribute to heart problems.
So am I advocating never taking motrin? No,but I am advocating looking for other ways first to relieve the problem.
I recall that after very long runs or races I would soak in a tub of cold water.My muscle soreness was never a problem after I did this.
Thinking along these lines goes for other drugs too.Cholesterol drugs,blood pressure drugs,drugs for adult onset diabetes;if you make certain lifestyle changes your need for medication for these disorders and others are greatly reduced.
The key in medical treatment and medication should be,look to eliminate the cause of the problem,don't just treat the symptom.Taking control of your health requires a desire to think,study,and a willingness to monitor and assess yourself and your training.
Who knows how you feel physically better than yourself?
Take control,be in control!

When You Think You're Not Getting Anywhere With Your Running

I think at one time or another we've been discouraged with our training,maybe we weren't making the gains that we think we should have or perhaps we've had a bad race or two.

 Bill Rodgers offers us some things to keep in mind during these difficult times.

He says the following: "You have to hang on and look at the future. This is a very significant point. Running is never a waste. Everything you are doing now is all part of the grand plan. What's going to happen nine years down the road? The more you train, the more consistent you become."

We tend to forget about the cumulative benefits of training year after year. It's not especially common to hear local road runners talking about where they think their running will be in five years. That's unfortunate because if they continue to train smartly and consistently, they will become stronger and more efficient runners.

On a related note, I knew one athlete who raced frequently at the 5k and 10k distances and became discouraged one season with his times. He then reassessed his training and decided to make some changes.He stopped racing for a year and concentrated solely on increasing his mileage by running easily over varying terrains. Sixteen months later he ran his first marathon in the low 2:40's.

This runner later told me that not running well was the best thing that happened to his running because it caused him to think and change what he was doing. He said: "My goal was always to race well and that's what ended up happening. The surprise was that it was at a distance I wasn't expecting to race at when I started."

A thinking,determined and consistent runner can accomplish much.

Larry Myers and Some Stotan Secrets

Over the years I've gotten many inquiries as to what I thought of Larry Myers,the designated heir to the Stotan legacy and  author of Training With Cerutty.I tell everyone that the book is excellent because it's loaded with Cerutty quotes and that you have to respect Myers because,as the preface states, Perc had designated him to be his successor.
Unfortunately,it appears that it didn't go well for Myers because he appeared to drop out of sight in the early 80's.However,before that time he wrote 100 Stotan Secrets---Training With Cerutty. It obviously was inspired by Percy and contained many good quotes by him.
Much of what is in "Secrets" is worth paying attention to while some are not.
Consider the following:
"A great coach inspires confidence in his leadership demonstrating in his own person what he wants an athlete do at practice and on the athletic field,realizing it is the intensity of effort that gets the results,not merely the effort of being a slave to a printed training schedule. 'If a coach can't do it,he can't teach it' remarked Cerutty"
The above view on coaches seems almost unimaginable in this day and age. I don't believe I ever had a coach who actually "took us through our paces."
"Coaching hundreds of athletes over the years taught Percy Cerutty that it takes a gifted distance runner between 5-8 years conditioning and at least 10 years for an average athlete to reach their potential."
In the age of wanting results as soon as possible,the above time schedules may seem like a lifetime to many.Patience is the key.
"When a group of athletes train or run together,there is a lot more momentum build up throughout a workout,developing the 'soul power' one only vaguely thought existed from training alone."
 There is something very special about training with a group of runners who all desire one thing,running success.For you Buffalo natives,remember the old days when groups of runners trained together in preparation for the Skylon Marathon?
 But, I should add this, Cerutty did write that there were occasions when running alone was beneficial.
 "Never look backwards dwelling on past failures and defeat letting it get one down,but endeavor to move forward on the highest creative plane,focusing your energies on the future,working hard for winning and success,placing no limitations on yourself reaching, upwards to the stars and beyond."
Dwelling on past mistakes and failures only conjures up negative feelings.
As someone once said---"we can do infinitely more than we think we can."

Lessons From Lydiard

"The idea that you can't lose contact with the leaders has cut more throats than it has saved,"
Quote by Arthur Lydiard.
The above quote contradicts the instruction of every running coach I've ever had. It would probably not be an exaggeration to say that it also goes against the advice I've heard most other coaches give.
However, Arthur's quote makes alot of sense when you stop and think about it. I say this because you cannot make all encompassing statements about racing strategy. You need to consider the length of the race as well as the type of runner that is racing.
Runners have strengths and weaknesses, not all do well with the mindset that you must keep in contact with the leader no matter what.
We've all seen races where a runner has made his way up through the pack or surged over the last lap to win.Conversely, we have also seen the front runner of a race eventually fade near the end.
There is a time to hang with the leader but using your head and assessing the competition as well as yourself during the race is the smart way to run.

Runner's Spouses,Friends and Significant Others

It is my continuing desire to provide info and articles that aren't readily available on other sites dedicated to running. With that said I will ask this question, when was the last time you read an article that pertained to what is written in the above title?
 Ideally, what I am about to write would be most appropriate for those who are young or people who have recently discovered that they too live for the run. I have written in the past that those who are considering committing to another person must make it clear to them from the onset regarding their zeal for running. If this person has a problem with your "passion" then you have two choices,either end the relationship or give up your "passion."
The problem with giving up your "passion" for a relationship is that if your significant other doesn't understand your zeal for running, then this might be a "red flag" indicating that this person has a problem with anything you are into and they aren't. If that's the case, then this doesn't bode well for a healthy long-term relationship.

Now lets look at running and relationships from another angle. During the several decades that I have been to races I've seen many runners neglect, use and abuse their spouses,friends and significant others because of their running and racing.

Let me give you some examples: Joe likes to go out of town several times a year to run marathons and other races. This usually involves being gone at least Friday,Saturday and Sunday with "the boys" to cities like Boston, N.Y.C., Charlotte, and Tampa. He spends alot of money in the process and has never taken his running supportive wife to any of them.

His idea of a vacation for him and her is to go off-season to Myrtle Beach for 5 days,every September.

 Then there's Tony, he 5 years out of college and is the local road racing stud. His long-time girlfriend from college is his #1 fan and supporter. Tony has issues,when he doesn't perform up to HIS expectations,which is 65% of the time,he barks at her and is a pain in the ass to be around for the rest of the day. I should add that if he wins it doesn't necessarily mean that he will be in a good mood. The key here is if he performs up to his (Tony's) expectations. When he does have a "good day" he spends most of his post-race time with the other local "heroes" getting his ego stroked while the girlfriend hooks up with another neglected significant other.

It doesn't take a Rhodes scholar to see what the problem is with both of these characters,they are among other things,quite selfish. Running is potentially a self-centered endeavor if you don't consider the feelings and needs of others close to you. Sure, you have a right to go here and there to run,but,you must reciprocate by making time for that spouse,friend or significant other.

I've known those who are partners of runners who've come to hate the sport because they believe it has become a hindrance to their spending time together. The reality is,is that it's the runner who is the hindrance to the relationship because of his selfishness.

As far as guys like Tony? Hey guy, grow-up! Being the local stud at the races doesn't give you license to go off when you don't race well. After all, this isn't like it's a national championship.It's a local road race!

And what I say goes to the others who finish back of the pack yet behave after some races like they were the 4th man at the Olympic trials.

Getting back to the guys who make it a point to leave their significant other and go off to "exotic" locales with the boys to race I ask this,would it kill you to bring that certain someone along? Take it from a guy who saw the light many years ago,having that partner along as a support and encouragement is no sacrifice,it's a huge plus.

Ultimately, it all comes down to this, it's not just about you or me,it's about having consideration and not being selfish.

Unfortunately,for too many runners,they never realize that.

Do Not Forget!

"But don't forget my ideas are only what's been written down in history by the great people of the world who've gone before.
All I've done is condense the wisdom of the world into an attitude for athletics.
Athletics aren't just running, it's a way of life."
Percy Wells Cerutty


Percy Wells Cerruty was a voracious reader who had a huge personal library.
His books covered a wide variety of subjects,not just athletics.
He assimilated much of what he read and personally experienced into what later became known as his Stotan Philosophy.
He is shown above training the great Australian sprinter Betty Cuthbert at his International Training Center at Portsea on the coast of Australia.
Betty was a 1956 Olympic Gold medalist in the 100, 200, and 4x100 meter relay.
She was also (now get the time lapse here) a Gold medalist in the 400 meters at the 1964 Olympics in Tokyo.
Cerutty's words contained in his books continue to be relevant today.
Perhaps even more so judging by what I see being published for the athletic world in this 21th century.

Nature or Nurture

I remember when I was much younger it always used to sound kind of reassuring when I would read or hear a coach say,"champions are made,not born." I believe I got this feeling because as a competitive runner since the age of 8, I had been beaten by enough runners to come to the conclusion that some runners were just born to be better than me. But that statement by the coaches gave me hope that I too could someday beat the best.
Well, as the years went by and I ran for my high school cross-country and track teams, I noticed that certain runners were much better than me despite the fact that I ran and did every bit as much work as they did. Since that time,as I've continued to run and coach H.S. runners,I found that there is no denying that some people just seem to be naturally talented. They get fit fast, they have natural foot speed,perfect body type,great foot strike,ability to recover quickly,etc.,etc..
 So what am I getting at,that there is no hope for us mere mortals? Not at all, but I am saying that you can have a certain degree of success but it will probably not include toeing the line at the upcoming U.S. Olympic 10,000 meter qualifiers.
Getting back to my H.S. experiences,one thing I consistently found was that when the star distance guys went off to college they frequently were never heard from again. Their wins ended and they often struggled to just place. The reason was due to the fact that they went from being, "a big fish in a small pond," to being a big fish among many other big and bigger fish.Suddenly they were on a team loaded with other natural talents. Many runners did not take their change in "status" well,most I knew eventually quit running sometime in college. I guess they came to the point where they were confronted with a question that is not always asked audibly,it was: do I want it bad enough? And this brings us again to the question of nature or nurture.
 There IS something that the average guy and the H.S. phenom who got the rude awakening in college have in common, it has to do with whether or not they have the desire to make the adjustments and do all the work necessary to achieve success. From my observation over the years I would say that most don't.
 If you have not read my earlier post entitled, "The Lesson of Ron Daws," I would  recommend you do so.Read the part where Daws said he paid attention to things and details that other more talented runners didn't even bother with. Remember that Ron Daws was once an incredibly average runner whose times in H.S. and college showed zero indication that he would someday qualify for the U.S.Olympic Marathon team.
The key for any runner,born good or not,is that to get to the next level, attention must be paid to all aspects of your training and life. Things like achieving optimal(maximum) aerobic mileage and conditioning,minimal bodyweight while having developed overall strength,ideal diet with correct supplementation and hydration, as well as being able to train progressively to the point where you arrive at race season in peak condition.
There are other things but these are some which readily come to mind.Daily evaluation of your training is required and adjustments made where needed.Training becomes a focus and pre-occupation.
In addition,there are the life questions,will my family, job, and others understand and tolerate what I want to do? Of course,the biggest question is,do I really want to commit to seeing how far I can take my running? Count the cost but remember that one man's dream may be another's idea of madness. Some of you out there might need to get a little crazy.

Burn Your Bridges

Cerutty often spoke about going against the norm in an era when it was not so common to do so as it is today. Remember this, he was not only talking about doing this in athletics but in one's daily life as well.
The following is an excerpt from his book, Success in Sport and Life:
 "Be a rebel against the perfunctory, the orthodox, the traditional, even the secure, the safe, the satisfactory, the conforming. It takes courage with a blend of so-called stupidity to burn one's bridges. I would hazard a guess that all great men at some time in their careers, burnt their bridges, said good-bye to what looked to others sane and sensible. It is true that not many will not pay the price. It would be awful if everyone wanted to stand on the summit of Everest at one and the same time! But many can, if they rebel against mediocrity and complacency."
As an aside, with over 30 years working in the psychiatric field I've seen the effects brought on by people living a life or having a mindset of "going with the flow," doing what others expect, not taking risks.
 Many are plagued by feelings of frustration and unhappiness. As a result they often seek solace in alcohol and drug use (or abuse).
The bottom line is this, be who you really are and live the life you love while respecting others and being responsible.

Recurring Thoughts On Distance Training From Joe Vigil

So who out there knows who Joe Vigil is?
Joe was Track and Field and Cross-Country coach at Adams State College in Alamosa,Co. for nearly 30 years. Vigil led teams in both sports to a total of 19 national championships. His overall record at Adams State stands at 94.2% with 3,014 wins and 176 losses. He produced 425 All-Americans and 87 individual national champions during his time at Adams State.
 He coached Cross-Country superstar Pat Porter who won 8 consecutive U.S. National Cross-Country Championships as well as Deena Drossin who was a silver medalist in the marathon at the 2004 Olympics. I could go on but you get the picture,Vigil can coach.
 In addition, he is an exercise physiologist who actually has a record of producing athletes that achieve national and international success.
So as I have said in the past regarding certain other coaches and athletes, when Joe Vigil speaks,runners that desire success should listen.
 The following quote will be familiar to readers of this site but is well worth reading again coming from yet another person who knows training.
 Universal truths do not change because we are in another era or because some author thinks he's found a new and better way.
 Joe gave this advice to his runners: "You've got to eat as though you were a poor man. You've got to do endurance training daily. And you can't let your mind go to seed. I think if runners would observe these three things,they would have a complete life, in which they would get satisfaction from their world."
One thing that struck me about the above is that Vigil, like Cerutty, recognizes that the ideal athlete is one who also develops his mind as well as his body.

After the Race,The Need For Adequate Recovery

I feel the following is one of the more "important" articles I've written. I say this because it deals with respecting your body and keeping you out there running. Here goes:
I have found over the years that far too many runners do not allow themselves proper recovery time after races. I've sometimes wondered if it's become a forgotten aspect to the training,racing cycle. Proper recovery allows your body to rest,heal and recover from the race.Also,it gets you optimally ready to race again, ready to race in an energized state instead of a debilitated one.
Most runners feel they can race as often as they desire.
For example,the day after the race you may feel a little sore,two days after you may feel even sorer.However, things usually start to get better physically but there's something most runners don't realize,just because you feel better,it doesn't mean you are ready to race again.The reality is that our recovery from fatigue and muscle discomfort(pain for some) happens quickest.It takes longer to restore your body chemistry to its former normal levels.I've mentioned in a previous post about the significant damage that occurs to the body chemistry after someone races a marathon.
What follows are some things to remember in regards to post race recovery. Tom Osler,who I have referenced on this site in the past and is as knowledgeable about running as anyone wrote this: "As a rule of thumb,for the well-trained runner it takes about one day for each mile of the race for complete recovery....The runner will require longer periods if he is not thoroughly trained....I believe those runners should double the above-mentioned recovery time before he attempts another all-out performance."
The one day for each day raced should be familiar for most experienced runners,sometimes ignored is that less well trained runners require more time.
So what kind of running should you do as you recover? Easy running,"maintenance running" as some call it,running for 30 to 45 minutes a day. You don't want to run too long, too hard or too fast.Remember, feeling good is not the go ahead to abandon your recovery schedule.
Here is something that should also be considered in the whole race recovery process.You've done the one mile rest for each mile raced,now I will describe part two of your recovery program which is called the rebuilding period. After you have raced,say a five miler, and have completed the necessary five day recovery, you can resume longer and harder runs with some speed,but, you don't race. Don't race until you've completed the five day rebuilding period. As Joe Henderson wrote: "You owe yourself all of this time to clear away the damage done by a race. If you keep tearing down faster than you repair,the mild and temporary pains of racing eventually turn into the bad kind that slow and stop you."
Reading that makes me think of the old saying,"an ounce of prevention is worth a pound of cure"? I knew dozens upon dozens of runners in the 70's who paid no attention to proper recovery after races,even marathons. Guess what? The overwhelming majority of them no longer run. They no longer run because they are physically unable to.
We sometimes forget that are bodies are not machines. They can take a tremendous amount of abuse for seemingly endless periods of time but there comes a point when your body will break down if you treat it without care and respect.Who wants that?
Again,it takes a thoughtful, thinking athlete to make the right choices,not mistakes, as it relates to their running and health.
Don't we all want to run forever?

Hold the Course, It's All Been Said

The following is from 2003 and was a type of "call to arms" for Stotans and others to commit or recommit to what they had learned in previous years.At the time I perceived a weakening of resolve in certain Stotans, who as they became older, had appeared to compromise the teachings they once believed in.
 Also,some were going after every new training theory that came around the bend.
In retrospect, what I wrote seems a bit extreme but the intention was well meaning.
Perhaps the following might provide some things for all of us to consider.

It's All Been Said---" Athleticism in my view is not a sport,it is a way of life. It is only the athletes who truly live and can savour life in all its aspects. Only those who excel in something physical yet exercise the mind can ever hope to be balanced and to live balanced lives. What profits a man if he makes a million and ends up dead at fifty. It is not the arrival that is important but the journeying to. The athlete lives now,right at this moment." The preceding quotes are from Percy Cerutty's, Athletics: How To Become A Champion.
Olympic gold medalist and former world record holder Herb Elliott once said that Percy was more of a philosopher than simply a trainer of athletes. This fact is what makes Cerutty still relevant today.
How many coaches these days are teaching that athleticism is life? Zero! As I have said repeatedly, you are either totally into it,or.....your not. There is no half-way here. The sad thing is that it seems as if the majority,including self-described serious athletes, are not. Acquisition of money,toys and possessions,plus satiating every desire, takes precedence over living the athletic life.
 Athleticism,as Cerutty taught it, is supposed to encompass all facets of one's life. There are far too many people who believe athleticism pertains only to your workouts and competition. How wrong they are! It is also about how you approach,view, and live your life. What am I getting at here? Folks, we've been shown the way,the search is over, it's all been said. Don't be like the rest of the world, doing what they do,wanting what they want,chasing after every new fad trend,idea and coach. Cerutty wrote about THE way in his books.
 Athletics: How To Become A Champion should be read and studied by every person who claims to be a serious athlete. Cerutty shows the hows and whys of the athletic life,we find that there are teachers, like Arthur Lydiard, who provide athletes with the fundamentals of training in every sport. These fundamentals are time tested and ageless.
 If you need to,go back and relearn what they taught, Stop wasting your time with those who say they have found a new and better way. And to you runners, Arthur Lydiard discovered the fundamentals of distance training. It could have just as easily been someone else who experimented and found the way. As fate would have it, a onetime shoemaker from New Zealand did the work and put in the time,thank God for that(and Arthur).
 Leave the complicated systems,the v-dots and the lactate thresholds for the running hobbyists. It appears that the rest of the world is ready to embrace every new,hyped idea that is sent their way,we know better,in large part because of the two men I've mentioned above,be thankful and content with that fact. In closing: The choice is yours. Nothing more needs to be said.
 Read,study,write and practice.