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Category Archives: Coach’s Corner

The Art of the Taper

Posted November 7th, 2014 in Coach's Corner by Kate Lillicrapp

This week’s blog post will focus on a portion of distance run training called tapering.  You may have heard the word before, but if you’re still wondering exactly what it means to taper or why it’s so important to your training then read on friends. With the Philadelphia marathon and half marathon two weeks away, […]

Returning to Normality: A Word on Recovery

Posted October 23rd, 2014 in Coach's Corner by Bryn Mawr Running Company

recovery [ri-kuhv-uh-ree] noun the act or process of becoming healthy a return to a normal state of health, mind, or strength. I was asked to write about recovery after an endurance event. The timing could not have been more appropriate since I just completed an endurance event and am questioning exactly what a normal state […]

Breaking down the Rock and Roll Philly Half!

Posted September 18th, 2014 in Coach's Corner by Michael McKeeman

For many runners in Philadelphia, mid-September is synonymous with the Philadelphia Distance Run, known to most as simply PDR.  While the name has officially changed from PDR to Rock & Roll Philly Half Marathon, the course remains essentially the same.. a flat and fast jaunt through downtown followed by a loop around the river that […]

Packing for Perfection

Posted September 4th, 2014 in Coach's Corner, Newbie Chronicles by Bryn Mawr Running Company

It’s race day. The goal race you’ve been training for is happening today. You’ve spent weeks, maybe months getting ready to run a new personal best. You arrive at the location for the race and you realize that you left your race bib at home! These are real things that can and do happen to […]

Home Field Advantage

Posted August 28th, 2014 in Coach's Corner, Uncategorized by Bill Ling

September is quickly approaching and that means Autumn weather will be quick to follow. For a runner that means cooler temperatures that are ideal for running and a plethora of races with varying distances. For the Greater Philadelphia area most runners have their sights set on running personal bests at the Philadelphia Rock ‘N’ Rock […]

Elevation Tour

Posted March 4th, 2013 in Coach's Corner by Bob Schwelm

I’m back! Sorry for the long delay between blogs, but if you are following my plan you should be finishing up your build up( emphasizing speed/economy) and heading into six weeks of the VO2 max block. The next block is keying on lactate threshold.

To Run or Not?

Posted January 24th, 2013 in Coach's Corner by Bob Schwelm

Tough week for me here in blogsville as I caught the cold/flu that is sweeping the nation. Running through a cold is something I do regularly and I equate it to altitude training. It is difficult to breathe and normal easy runs become harder, but once the cold subsides the fact you endured makes you […]

The Build Up

Posted January 7th, 2013 in Coach's Corner by Bob Schwelm

Well the holidays are over and so is my rest period. I don’t know about you, but I ended my year with some excessive drinking. Thankfully I was more disciplined with my food intake and only put on a few pounds. I am very excited to start training again. Block one here I come! As […]


Posted December 18th, 2012 in Coach's Corner by Bob Schwelm

From my last article we all know the four areas to improve to become a better runner: more endurance more speed higher VO2 max, and a higher lactate threshold. You can’t accomplish this all at once. You must do things in a step by step fashion. You have to periodize your training. Just like a […]

The Framework

Posted December 10th, 2012 in Coach's Corner by Bob Schwelm

Thanks for tuning into blog number two in coach’s corner. This week I wanted to tell you about the framework for a training plan. Just like rock and roll is a rip off of the blues and every horror movie seems to rip off Hitchcock, my coaching theories are a rip off of all the […]