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5K Race Down Broad Street

Posted by Ron Riskie on September 10, 2014 under Club Events | Be the First to Comment

5K Race Down Broad StreeDon’t miss the RRCW’s next big event
on Saturday, OCTOBER 4!

We hope to see all of the Road Runners participating in this great Fall tradition in Woodbury. Make sure to wear your orange RRCW shirt! After the race, we will be joining in the Fall Festival parade! So wear your RRCW gear and come on out to join the parade even if you don’t plan to run the race.

LOCATION: Inspira Medical Center Woodbury
509 N. Broad Street
Woodbury, NJ 08096
Parking Lot

EVENT: 5:15 Kids Fun Run (4:00-5:00 Onsite Registration) 5:45 5K Run or Walk  (4:00-5:15 Onsite Registration). Course will be cleared of participants prior to the start of the parade at 6:30.

RAIN DATE: Oct. 11, 2014 | Contact 856-853-2050 the day of the event for race status.



Online: Visit inspiragiving.org and click on the Race Down Broad Street logo.
Mail: Fill out & mail your form payable to Inspira Foundation Gloucester County in the amount of $20.00 for the 5K and $8.00 for the Kids Fun Run, postmarked by 9/20/14. After 9/20/14, registration will only be available the day of the event.

Cost Day of Event: 5K – $25.00 | Kids Fun Run – $10.00

1st $200
2nd $100
3rd $50

Given to the top 3 male/female finishers in the following age groups:
• Youth (11 and under)
• 12-14
• 15-19
• 20-29
• 30-39
• 40-49
• 50-59
• 60-69
• 70+

For more information contact Nick Dalsey at 856.853.2019 or racedownbroad@ihn.org


RRCW and Mental Health

Posted by John Carlson on September 24, 2014 under Running Tips | Be the First to Comment

The gifts resulting from joining a running club far exceed a great work-out. The first thought is to join a club to enhance motivation and discipline in the sport of running. Once established in the club, something unexpected arrives at the runners door step. This unexpected benefit is related to the body’s control center called positive Mental Health; Mental Health that is driven by the energy of social contacts.

The runners high is associated with a euphoric feeling created by engaging in a high intensity run. This is the body releasing endorphins (body’s natural energy and pain killing source) that promote a physical and mental euphoria. Unrelated to this chemical change is the sense of freedom and bonding through fellowship with new friends acquired by joining a running club. Oh yes the number one running club, the RRCW, knows all about this feeling. Joining a good running club adds motivation to the discipline of running. Through the discipline of running many benefits result from the strength of associations.

Through the action of running, improvements are made in the areas of physical and mental, which contribute to building strong character and confidence. Mental health thrives on confidence and strength that is responsible in creating ones character. Social interaction through running improves the state of mental well-being taking a lead over just running alone. The running club becomes a support system, which increases the sense of self-worth and belonging.

Running provides the physical change needed to develop long term health. Let’s not forget the mental change that one benefits while engaging in a fellowship run. The very process of continual planning of trainings and developing other adaptive strategies through the social connection helps to aid in brain development. The human citadel of obstinacy relating to change is broken once mixed with different levels of thought and experiences of peers.

Mental health improves at a greater level through the fellowship among peers in a strong club structure. This is proven immensely with the RRCW team.


Happy Running!

Coach John

Race Down Broad Street 5K Training

Posted by John Carlson on September 10, 2014 under Running Tips | Be the First to Comment

The 7th annual Race Down Broad Street is approaching quickly.  Woodbury’s Broad Street Race is a phenomenal race that includes a mixture of hills, straights and flats to test our strengths. The following is a short tip reflecting the need of sharpening our skills for this race.

At this point we should engage the sharpening phase of training promoting the predicted pace (begin with an end in mind). Speed work is an important element to include in your specific endurance training. Monday the speed work training consisted of ladders (200-400-800-800-400-200), which is the correct mixture of movement for sharpening your predicted pace. Keep this consistent up to five days before the race.

The next specific endurance training that mimics race day reality is hill work. Broad Street has a consistent hill placed halfway into the race. This hill can be the tool to use in your strategy to pull ahead of the competition. In my experience this hill has broken the pace of many competitors. The reason is that most runners don’t include hill work as part of the training plan.  Simply implement hill work in your training for a race that has hills to give you the advantage.

Suggestion: Run the Broad street hill close as possible to your predicted pace for 5-6 repeats. Run up at pace and easy recovery on the way down. Keep your regular base miles up while engaging in these two sharpening skills (Speed work, Hills). This ensures that your end in mind can be reality.

I know you have what it takes to run a successful 5K, SO Go Do It!


Happy Running!

John K Carlson
Coach RRCW

Begin With an End in Mind

Posted by John Carlson on August 27, 2014 under Running Tips | Be the First to Comment

Stephen Covey, the author of “The 7 Habits of Highly Effective People” states that to “begin with an end in mind is to begin today with the image, picture, or paradigm of the end of your life as your frame of reference or the criterion by which everything else is examined.”(Covey, 1989) The behavior of today, tomorrow, and next month are in examination of the principles, values and elements that create the whole. This mind frame uses a holistic approach where we arrest the mind, heart and environment into captivity renewing our actions and principles to create the outcome. Keeping the end in mind yields our attention to designing our own plan or map that fits the direction to the goal in which we are obtaining.  Existing in the runner’s environment the definition can be to begin with the knowledge of the race, distance, purpose, or the ending finish time.

The principle of beginning with an end in mind results in two important distinct goals. One, it creates the specific goals, actions, or path to develop and obtain to achieve the overall result. Two, it filters out the distractions and time wasting movements that hinder our ability to obtain the goal. I recently took on a new career journey that is a perfect fit for my spirit. I was in a meeting with one of the directors of the organization when she asked me how I felt about the new position. I remember reaching for the words to describe how wonderful this opportunity was for me. I could not find the correct words that described this feeling of completeness. She knew I was struggling to describe my feeling so she stopped me and said this is your “Purpose.” That was it! This is my purpose. That is what is meant by “beginning with an end in mind,” find your purpose then run with this purpose in mind.

Ask yourself ‘why am I running?” What is the goal that you are trying to accomplish? Break it down to simple terms. For example the purpose or goal might be to run a 5k under 24:00 minutes. The goal of accomplishing a time of 23:59 now becomes the end in mind. As a result, the goal is to train with an end in mind of accomplishing 23:59 in the race. Beginning with an end in mind can relate to losing 10 pounds. Now your purpose is to loose ten pounds. The end in mind will automatically developed your plan while separating it into smaller goals. The short term goals might be to lose one pound a week ending at a loss of 10 pounds in 10-weeks. Another example of your purpose could be to achieve another level of health. Whatever the purpose is we need to state it and move towards this purpose with a plan.

Do you get it? Beginning with an end in mind is simply our purpose and goal that we chose as our creative state after putting the work in. In our case the work is running. Do not go out the door just to run because everyone is running. Go out with a purpose “an end in mind.” When you apply this principle to your life, both running and your purpose in life are strengthened for great works.

Happy Running!

John K Carlson
Coach RRCW


Covey, Stephen R. (1989), the 7 Habits of Highly Effective People. Copyright, 1989 Stephon R, Covey

Jason Kilderry Interview

Posted by John Carlson on August 6, 2014 under Running Tips | Comments are off for this article

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