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Jason Kilderry Interview

Posted by John Carlson on August 6, 2014 under Running Tips | Be the First to Comment

Jason KilderryETA Coach LLC is a greater Philadelphia area-based endurance coaching company that is dedicated to helping clients worldwide and of all ability achieve excellence in endurance athletics, nutrition, fitness, and health through the application of the latest scientifically-validated and evidence-based training methods.”(Kilderry, 2014) Jason is the owner and head coach of ETA Coach LLC and has been for 10 years. Jason is a unique type of coach in that he does extensive research in order to help an individual achieve their highest potential. The adaptive theory of training style reflects that “one style of training does not fit all” is the reality of the ETA coaching method.

Jason is a USA Level 1 triathlon and track and field certified coach as well as a National Strength and Conditioning Association strength and conditioning specialist. Jason is well known for his dedication in participating and coaching in endurance sports. Started running for fun in high school, soon changed into a competitive runner in college, which included an upgrade to triathlons while in college. Jason’s athletic experience served as an on the job training education that fueled his interest in training theory, which motivated him to acquire a bachelor’s degree in exercise science. Bachelors was not enough information and to continue his excellence in training theory Jason is pursuing two masters degrees.

Determination to bring excellence to the training field is strengthen by another fact in Jason’s life which concerns his health. Jason was diagnosed with polycystic kidney disease (PKD) earlier in life resulting in a major impact on his own performance in sports. The disease progressed and after 11 surgeries and a kidney transplant Jason is determined to not let this affliction beat him, but to strengthen him. The ultimate conclusion of this disease has focused his attention on helping others achieve their dreams in athletics.

Jason has many networks and affiliations that help to strengthen his endurance coaching company one of which is our own Road Runners Club of Woodbury. I recently had the privilege to interview this amazing coach, and I would like to share the conversation with you.

Interview with Coach Jason Kilderry:

John: Jason, your coaching philosophy not only involves experience, but a constant research on physiology and biomechanics. Can you talk about this extensive research of knowledge verses the ex-elite runner coach who uses illogical training methods?

Jason: Anyone in the health and sports field must always be on the top of their game when it comes to the latest in sport science, sports medicine, and health related research. New research constantly gives us different ways to look at an athlete’s physiology or biomechanics. This just aids in “cooking” the athlete so to speak. I tell each and every athlete that I coach that nothing happens overnight. When they sign on I don’t have a recipe that works well for them yet. It’s through extensive analyzing of their past training, racing, and nutritional habits that myself or assistant coaches can start to see what makes the athlete tick and what training they respond best to. Every athlete responds differently to training and that’s what makes my job so fun. The goal is trying to find out the best way to “cook” or train each athlete the most effectively, precisely and safely.

John: I am a fan of overload training (high volume running), heavy miles mixed with specific endurance training. Is this too much all the time?

Jason: Every person is different. A more seasoned athlete needs to run a lot more. From a musculoskeletal stand point, the body has to be able to handle that volume. Intensity distribution amongst newbie to elite and everyone in between is going to be very different. Most seasoned runners need the high volume at points, but as well as a good mixture of high intensity.

John: You mentioned the genetic gift. Do you need to have the genetic gift of running in order to ever compete at the highest (elite) level?

Jason: Genetics plays a huge part for sure. As I always say you are blessed with what mom and dad gave you! There is a great book called “The Sports Gene”, by David Epstein that looks at a variety of athletes and individuals and how genetics plays a role in their success and how in some cases it may not. Yes, no question you need good genetics to play at the top level. There are certain characteristics that athletes have that contribute to their success. That being said we all have an inherent ability, you can get better.

John: Talk a little on the principle of VO2 max relationship to training and getting faster.

Jason: VO2 is simply the maximum amount of oxygen your body can consume during exhaustive exercise. “VO2 peak” is a better term, because it refers to the maximum amount of oxygen you can consume in any sport at any time based on your current fitness level. In untrained people you can often see huge increases in VO2 max, but the more trained you are the harder it is to raise. It’s all about the pumping capacity of the heart. Often paces, power, or velocities at VO2 are often neglected in athletes training. Can’t stress enough that your training physiology is a continuum and you need to train at all intensities from low end to high end.

John: Talk about your philosophy of training faster and shorter at high intensity.

Jason: You need to look at the race you are training for and start with general training and work your way towards specific training that will mimic the paces you will see on race day. You can’t train at one pace all the time. If you run at an easy pace all the time you will get better, but your gains will be on the slower end, especially if you’re seasoned. Eventually you need to change something. You either need to increase the amount of running you are doing or incorporate some intensity. I often find athletes from 18 to 70 neglect the very high end intensities like velocity at Vo2 max or even faster. It never hurts to throw in a cycle of training with these intensities, because this will only make you faster. For example your easy pace may be 9min/mile, but if you spend a cycle training at harder intensities there is a good chance that easier pace would be a little lower for you. On the other end of the spectrum, you could run just at 9min/mile pace and you would still make gains, but in most cases the gains will not be made as quickly.

John: All coaches are looking for the perfectly balanced training plan, which you stated “targets multiple physiological systems” Please talk about this.

Jason: My philosophy is finding out where the athlete is weak. This can simply be done by looking at old training logs and races. Further detail can be found by doing some basic field testing as well. Once you have some base line data, planning a few cycles out that reflect training different physiological intensities leading to the race. In many cases taking the general to specific approach works well. For example if your marathon is 6 months out spend the first 6 weeks focusing on 5k based intensities, then next on 10k based intensities, and the next 6 on half marathon based intensities and the last 6 on specific marathon paces. This is general example, but I think you see what I’m getting at.

John: I am a nutrition nut, and a fan of heavy consumption of fruits and veggies. Please talk about your nutrition plan for your athletes.

Jason: I promote fruits and veggies, which brings a variety of carbohydrates and nutrients into the athletes eating habits. We need a mix of good stuff, nuts bring your necessary fats as well as fish oil. Need lots of fiber from grains. Protein is important and meat plays a big part of that. Stay with a variety of meat fish, lean steak, turkey, chicken. We tend to over emphasize our protein intake, so be careful of that. Most protein supplementing Americans eat 4 x the amount of protein they actually need. Last but not least stay away from processed food as much as possible and stick to whole foods.

John: I recently wrote a piece on rest and the importance of this as a major element of the athletes training. What is your thought on rest?

Jason: Rest plays a huge part in an athlete’s training. First of all we need to focus on increasing our training load in small increments. Not necessary have schedule rest days, but take the rest when you need it. Training in small doses your body responds and recovers quickly. When you increase in huge increments it’s a much slower process. Sleep is a very important ingredient. The proper amount of sleep is at least 7 plus hours a night.

John: This last question is my staple, a brand new runner comes to you and says I want to start running and eventually do a 5k. How do you respond?

Jason: Walk before you run. Think in long terms and respect the run. Take it slowly, respect it and train. Most importantly, enjoy the sport and be injury free.

“We believe all athletes are capable of making gains, regardless of perceived ability.”(Kilderry) This quote sums up the training philosophy of Jason Kilderry, and the paradigm on which he lives. The experience one gets when attending Jason’s seminars is a presence of sharp focus on the strong training principle. There is no fooling around when it comes to applying correct training principles with Jason. The opportunity to work with Jason as your coach will yield an excellent athletic result in the event that you are training. Beginning with an end in mind is the mental model principle, which is applied by Jason relating to every sporting event. Every runner is different and coaches need to acknowledge this when applying the correct adaptive training philosophy. As Jason said it best “One size does not fit all”.

We are fortunate to have this extremely important well thought out interview with Jason. Thank you very much, Jason Kilderry.

ETA Coach

Source-Kilderry, Jason, 2014 retrieved from www.etacoach.com. Endurance, Training, Achievement.


Happy running!

John Carlson
Coach RRCW

The 5K Check List

Posted by John Carlson on July 30, 2014 under Running Tips | Be the First to Comment

Attention super athletic competitors, I would like to disclose several little tips to follow concerning the two days before a 5000 meter race. The Hot Run in the Summertime 5K is in a couple of days. The heavy training is complete, which gives way to the preparation for race day. The time has come to put into play the last days punch list to getting ready.

The race is on Saturday which places Thursday night as the most important night for sleep. The night of the race might be filled with a little anxiety or nerves. Securing your solid rem sleep for Thursday night allows for proper rest before the race.

Continue your healthy diet. Considering the small distance of a 5K race runners do not need to overload on food. Focus on light meals mostly balanced with complex carbs and lean proteins. Stay hydrated with plenty of water. This coaches preaching is to down one-gallon of water per day.

After your small runs please engage in plenty of stretching up to the day of the race. At this point the runner needs to be flexible. A practice of stretching everyday including 20-minutes before the race is very important for proper flexibility.

Engage in mental vision practices in preparation for the race. Picture your strategy of pace through-out the course. Begin with an end in mind. Think this through to the finish cruising on after burners thrusting to the finish.

Don’t overload on food the night before. We tend to think more food the better our energy. Sometimes we stuff ourselves too much the night before ending in a bloated feeling on race day. Just remember light and lean. Eat your balanced breakfast of lean protein and carbs at least two hours before the race. You can have a small gel or light sports drink 15-30minutes before the gun, but nothing heavy. Stay hydrated.

Last but not least perform your warm-up which includes stretching 25-minutes before the start. Light jogging mixed with a couple of fast burst should do the job.

I wish all a great performance on Saturday! You all have what it takes to conquer your goals, and most important have fun!

Happy Running!

John K Carlson
Coach RRCW

Sharpening for a 5K

Posted by John Carlson on July 9, 2014 under Running Tips | Be the First to Comment

Folks, we are in the last stretch of training for the “The Hot Run in the Summertime 5K.” The Course yields excellent grade conditions allowing for a strong pace. This moment in time should be dedicated to the sharpening phase of the training process. Training plans pertaining to the sharpening phase and race sign-up can be found here. Let’s take a moment to narrow down three work-outs that focuses on squeezing that extra speed.

Coach Jason Kilderry states “the closer you get to your race, the more specific your workouts should be to mimic the paces/intensities you will be running/racing on race day” (Kilderry, Jason, 2013). This statement is very wise and true to the fact that if one wants their best, there is a need to study the correct answers for the test. In other words, if we want to win a 5K then we should not train specifically for a 50 mile ultra. Let’s journey into three workouts that reveal the answers to achieving great results for a 5000 meter race.

Let me start by saying that normally one speed work session is needed per week. If you are up for a challenge lets increase to two days per week to get some high intensity volume in our system. Just remember to get two days of easy recovery work in between the speed sessions. One of my running buddies mentioned that a 5K is time to Grip and Rip, so let’s Grip and Rip to get ready for the Hot Run In the Summertime!


Run a 10-20 minute warm-up at a slow pace. Then perform six to twelve 40 second intervals at 5k pace or faster with a two minute slow jog recovery in-between. After the intervals run a 10-minute slow jog recovery. This work-out actually mimics a 200 meter speed session.

High Intensity Strides

This is a fancy name for sprints, man! Go to the track and run a 10-20 minute slow jog warm-up. Do your regular stretching routine. Line up for 100 meter sprints. Run these sprints at full throttle or 95 percent of potential. Two-three minute recovery jog or walk in-between then repeat 5-7 times. Perform a 10-minute recovery slow jog after the session.

One Mile Repeats

As you know this is my staple, which is responsible for turning in great results. They are also the toughest and should only be done if you are advanced in your training. This is no mystery, it is what it states “one-mile repeats.” Measure out a flat and straight one-mile distance (or on the track). Perform your 10-20 minute slow jog warm-up. Run the one-mile distance at your 5K pace or faster, two minute slow jog or walk recovery in between, repeat four times. Run a 10 minute slow jog recovery at the end then find a couch or bed to collapse.

As always folks get yourself a one gallon jug of pure water every day and drink it till it is gone, and perform lots of stretching after the workout. Keep shoveling in the fruits, veggies, and lean proteins. IF YOU FEEL ANY INJURY lurking please stop and consult a professional, this is a hard training plan and we want to stay healthy.

“Speed” Let’s get it!


Happy Running,

Coach John



Kilderry, Jason. August, 2013. Your Training Physiology is a Continuum.

Source:   www.etacoach.com, resources.

Register for the Hot Run in the Summertime!

Posted by Ron Riskie on July 2, 2014 under Club Events | Be the First to Comment

Hot Run in the Summertime Register Today

Weight Loss and Running

Posted by John Carlson on June 25, 2014 under Running Tips | Read the First Comment

sunset_runnerLet’s address this myth right now, you cannot eat all you want and anything you want and still lose weight just because you are a runner. I have read many articles in which runners state they can eat whatever they want because they run. I am sure it is true for some fortunate metabolism monster people. This just is not simply true for all including yours truly. The good news is that running is an extremely efficient way to burn calories and drop pounds.

Many people begin running because they want to lose weight. I hope most people begin running as a passion and then come to the understanding that weight loss is a benefit. The person who runs for the passion will create a healthy life style that will always benefit in the subject of weight loss. If we commit to a solid running program, the challenges of gaining weight are minimal.

Nutrition Plan

The first step to losing weight while running is to adopt a healthy nutrition plan. Don’t worry, this plan can include a cheat day in your week. My previous tip on nutrition is an example of a well-balanced plan. The ratio of caloric burn while running is 100 calories per mile for a person who weighs 140-170 lbs. The goal is to burn more calories in ratio to the intake than previous consumed at the identification of a weight challenge. I also want to note that muscle weighs more than fat leading to a skewed analysis of weight loss. The initial stalling of weight loss is part of the muscle growth period and no need for a panic. This could disguise the weight loss showering thoughts of defeat in the runners mind. Muscle weight is a good thing, which aids in burning the fat quicker.

Over Eating

A common mistake is that we tend to overcompensate for calories burned by eating large amounts. After a tremendous run we feel hungry and want to consume heavily. Try to stay within your nutrition plan. Yes we can defiantly eat a little more, but let’s not overdo it. News flash, energy shakes and protein shakes can be the enemy and tend to add too much of recovery fuel loaded with sugar and calories. I always get a kick out of the new folks who just started working out spending most of their time having a protein shake packed with millions of calories after their ten minute session. The recommended dose is 150 calorie snack packed with lean protein and complex carbs to recover after the run. The ideal consumption plan is to eat five to seven smaller meals per day. Again, please refer to the tip on nutrition.

Mindless eating

Mindless eating is chowing down on anything at any time without knowing what you are putting into your glorious temple. Most smart phones have the app for calorie counting and nutrition calculating. The goal is to keep a journal on what you are eating, recording the calorie intake verses caloric burn. Again focusing on weight loss requires burning more total daily calories than we take in. If you are currently consuming 2500 calories and burning 2500, there will be no weight loss. For example, the goal of adding a plan that will burn 500 calories more without consuming more calories will promote the loss. Option one is to lower your calorie intake, option two is to up your mileage to burn more calories, and option three is a little of both. I prefer a runner to choose option two while changing your eating habits to a more nutritional balanced plan. The reason for this is the runner will experience a better training plan positioning the body in greater physical shape while losing the extra pounds and not starving.

Training Plans

Adaptive plans promotes changes in training techniques, which drives physical metamorphosis such as weight loss. The adaptive training plan includes small changes in training elements such as adding extra mileage to the weekly run schedule. Examples of adaptive training plans can be found here on RRCWoodbury.com, here’s an example: Liven Up Your Training. Plans such as speed work, long runs, hill work, threshold and tempo workouts and much more are addressed. The main focus is to change up your training periodically. The body is smart and will adjust to the same old routine. This will not allow for maximum calorie burning. Change is the greatest constant for growth in your quest to loose unwanted weight.

Weight Loss steps

  1. Adapt a nutrition plan (eat 5-7 smaller meals a day). See tip on nutrition.
  2. Journal your food and calorie intake.
  3. Goal: burn more calories total daily then taking in.
  4. Adapt a balance training plan which includes higher mileage. See tips on training plans.
  5. Seek help and advice
  6. Live it every day.


“Plan your meals to fuel your run”

—John K Carlson


Happy Running!

John K Carlson
Coach RRCW