The intent of this blog is to provide anyone who has an interest in improving their endurance running capacity with a supplemental training guide. It is easy to forget things mentioned at practice and even more difficult to recall workouts or other pieces of information/motivation during the off-season.
For the runners:
I’d like to see you all become passionate about running. We are going to structure workouts based on your current fitness levels. Running isn’t always an “aimless” activity of moving in circles; we set goals even though we don’t realize it. An example would be a runner saying, “I just want to make it through this workout without getting a side cramp.” By the end of the season everyone should have improved their current performances at least 30-120 seconds (half a minute to two minutes).
Some information about me:
Name: Joe Wade
Education:
Brooke High School – 2000
BA Social Science Education (5-Adult), West Liberty State College – May 2005
MA Teaching & Learning with Technology, Ashford University (Online) – December 2006
Former Team Affiliations:
- Brooke High Varsity CC – 1996-1999 – 4 yr. Letterman
- Brooke High Varsity Track – 1997-2000 – 3 yr. Letterman
- Bethany College Men’s CC – 2000
- Bethany College Men’s Track – 2001
- WLSC Men’s CC – 2001-2003
- WLSC Men’s Track (Indoor & Outdoor) – 2003, 2004, 2005
Personal Records:
400: 53.5
800: 2:03 (also a member of the BHS 4×800 relay)
1600: 5:00
3200: 10:55
5000: 17:14
8,000: 28:29 (Men’s CC race distance)
10,000: 34:24
20,000: 1:18:54 (with a 16th place finish out of 629 runners in the 2004 Ogden 20k)
Additional Running Awards/Achievements:
- Earned Academic All-American status for NCAA Division III Cross Country in 2000.
- 2000 Recipient of the William “Bill” Cawthorne Award for Brooke High Track & Field
- 16th Place finish in the 2004 Ogden 20k out of 629 runners.
- Completed my first ever 20 mile run on 2-24-2007 – I wanted that hat! (Spring Thaw)
My times could have been faster in high school & college, however, I was diagnosed with a congenital heart defect (Atrial Septal Defect) in late 2001. It was repaired, though too late for me to reap any major benefits aside from what I earned in the last few years of college. I never let a small thing like that stop me and I expect everyone to challenge themselves and set goals both short and long-term.
Believe me when I say I have been in your shoes. I was once a beginner like many of you. In fact, my first 5k (3.1 miles) race times were just under 30 minutes. My mile time used to be 6:30. My 800 time once was 2:45. I know how you feel & how discouraging running can be at times.
Running is work. It is also a LOT of fun. I always say, “Let’s make this piggy squeal!!!”
Some mental “psyche-outs” I use to prepare for a race:
When I step up to a start line, I do not care if it is practice, or whether you are my brother (whom I did compete against on several BHS Track & CC teams 1996-1998), mom, best friend, girl friend, aunt, uncle, coach, or teammate – all bets are off – I’m coming after YOU!
“Give ‘em Hell!” has been a mental slogan since the Paul T. Boos 5k+ I ran in December of 1999 (finished 2nd w/ a time of 18:14).
“No one passes me in the last 200 meters! EVER!” (Granted there have been exceptions.)
“One more lap around the soccer field.” I might say this occasionally & its origins are from my freshman season with the Bethany College CC team.
Links to Races
1999 Paul T. Boos 5k+ (3.4 miles) Photo of me from same race.
1999 Santa Trot, Wheeling WV Start of 1999 Santa Trot
2004 Ogden 20k Race Results
2005 Ogden 20k Results
