RK Notes - 3 Tips is a new feature for Eden Athletics. I have thought carefully about the history notes that I have been writing up and attempting to connect the past with the present. These individuals have been kind enough to correspond with me, to you, in the hopes of providing tangible advice about training.

Steve Podgajny

Steve Podgajny, a 2:16:45 marathoner (Boston, 1981) and three-time All American at Lock Haven University of Pennsylvania (Cross-Country and 5,000 meters) is one of the founders and the co-meet director of the Maine Distance Festival that was held at Bowdoin College annually since 1994. Today he is the director of the Portland Public Library and has also worked hard improving Maine's cultural life through the New Century Community Project. Most recent marathon...Big Sur Marathon 1998 - Finishing 3rd overall. 2:55.01.

RK: I am currently doing some research about Mainer's who competed in the Boston Marathon.  Your performance in 1982 is the second fastest time that has been recorded by a runner from Maine.

As we approach the Boston Marathon once again - I was wondering if you could share 3 tips that you would pass on to runners in 2006. 

SP:

Let see ........  3 tips (okay 4):

1. Never run long AND hard;

2. Avoid races beyond ten miles as you get close (30 days before the marathon) to race date;

3. Avoid any taper that eliminates quality - if you suddenly drop both mileage and have no quality in the mix (even 400's) then you'll find yourself a few miles into the race  wondering why you have no juice. I have been there ................

4. Be consistent in your training with a mix of workouts that build over a 12 week cycle.

Cheers,
Steve