Running

Track & Field

You've mentioned that you look back on your career and have no regrets. How have you been able to achieve this?

From a One Mile Run to Olympic Glory: How This Runner Achieved a Regret-Free Career

My career started with a one mile run when I was a seventh grade physical education class. Coach Duke Lord said if you run hard you're going to get A or B and I wanted to get A and B. And a t-shirt that said Roosevelt Junior High Mock Club t-shirt. And ever since then, you know, my God-given talent was discovered when I ran a 520 mile in seventh grade. And that kind of gave me confidence, self-esteem, and tried to achieve what my God-given talent is. And looking back on my career now as a New York City Marathon champion, Olympic silver medalist, Boston Marathon champion, is grateful. And at the same time, hard work has paid off in many ways. And I felt very blessed because I started with a mile, only 26.2 mile marathon, and I've done 26 of those. So, yes, there are ups and downs. You kind of say, how can I change this and that? But looking back overall, I feel I've been blessed with the career that I have and no regrets. And I came to realize that when you're dealing with injuries, hey, I'm so glad that I didn't give up at that time. And, you know, sometimes you want to retire or you want to give up and move on with life. But at the same time, if you can overcome those obstacles and challenges, great things can happen in the future. And I feel at the end, after 26 marathons, I feel my career was completely fulfilled with an Olympic silver medalist, New York and Boston and many others in between. So I'm grateful for all the opportunities that I have achieved.

My career started with a 1-mile run in 7th grade physical education class. I discovered my god-given talent when I ran a 5:20 mile and since then, have achieved great success as an Olympic silver medalist, New York City Marathon Champion and Boston Don Champion. Despite ups and downs, I am grateful for the opportunities I have been blessed with and feel my career is fulfilled.

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Achieving a career with no regrets has been a journey for me. It all started in seventh grade when I ran a one-mile race in my physical education class. I wanted to earn an A or B grade and a t-shirt that said Roosevelt Junior High Mock Club. Running that mile in 5 minutes and 20 seconds boosted my confidence and self-esteem, revealing my God-given talent. From there, I embarked on a career that led me to become a New York City Marathon champion, an Olympic silver medalist, and a Boston Marathon champion. I am grateful for these accomplishments and the ways in which hard work has paid off throughout my career. Looking back on my 26 marathons, there have been ups and downs, moments where I wondered if things could be different. But overall, I feel blessed and have no regrets. Overcoming injuries and challenges along the way has taught me not to give up or retire prematurely. By persevering through obstacles, great things can happen in the future. With an Olympic silver medal, victories in New York and Boston, and many other achievements in between, I believe my career has been fulfilling. I am grateful for all the opportunities I have achieved throughout my journey.

If you start the 1500m and end up in a position that you didn't plan for, how do you stay mentally positive and refocus mid-race? 

Mastering Mental Resilience: Staying Positive Mid-Race

Running a 1500 meter is a long way for some because a mile is a long way and you can may end up being where you don't want to be. Maybe in the lead or you want you're struggling to hold on for the group in the middle of the pack or the back of the pack. So you just have to have a strategize that works only for you. Know what your strengths and your weaknesses are and try to execute a good one when you're running the 1500 meter. How do you mentally stay in it? I mean for me it's been just to be close to the pack as much as possible but stay out of trouble so you don't get fallen down or don't get tripped and things like that. As long as you can stay disciplined within your pace but sometimes that's what racing is. Racing is getting into the competitive nature and be there and if you're going well you're going to think positive. When it's not going well you might not be thinking positive but think catching up to the second group or be able to just make the next lap count. Stay in it, stay in it. So self-talk is important as long as you can be your best version and sometimes when you don't, race don't go your way, imagine when it can happen on a perfect day when everything clicks. So don't expect every time to click but at the same time make the most of it in the situation you're in.

When running a 1500M race, it is important to have a strategy that works for you and stay out of trouble. Self-talk is also important in order to stay in the race and make the most of the situation.

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When running a 1500 meter race, it's possible to end up in a position you didn't plan for, whether it's leading the pack or struggling to keep up. To stay mentally positive and refocus mid-race, it's important to have a personalized strategy that plays to your strengths and weaknesses. Stay close to the pack while avoiding trouble like getting tripped or falling down. Maintaining discipline in your pace is essential, but racing also involves embracing the competitive nature and staying in the moment. Positive thinking is easier when things are going well, but even when they're not, focus on catching up or making the next lap count. Self-talk plays a crucial role in staying motivated and being the best version of yourself. Remember that not every race will go perfectly, but make the most of the situation you're in and imagine how everything can come together on a perfect day.

Is it a bad idea to train at altitude for a hot, humid race?

Altitude vs Heat & Humidity: An Olympian's Surprising Revelation

Is it a bad idea to train at altitude for hot and humid race? Athens 2004 was hot humid and Haley. I trained at altitude and and it worked out for me. But at the same time it depends on the individual and radio gets 12 years later. Did not pay for me. Be paid off for me because I trained in Mammoth Lakes just like I did in 2004 so I've sought both. Races 2004 and 2016 for the Olympics and the sauna for about 30 minutes. So I'm running the middle of the day to try to accumulate the Heat and also the sweat with sweats on and not just right in the middle of the day, but wear sweater and long, long pants to help you sweat and get used to. So, it would all individualize. Obviously, I don't want to. I think there is no reward for altitude versus and humid. But in hindsight now, Now for probably as I got older, I would have trained at a hot and humid Place versus to altitude. I think, because the heat Hive that I faced in Rio, the Olympics 2016 Could Happen up voided but at the same time so you won't know that because it hit work for me the first time and I was probably younger but as I got older it did not so good luck.

Training at altitude for a hot and humid race may not always be the best idea as it is individualized and what worked for one person may not work for another. As you get older, training in a hot and humid place might prove to be more beneficial.

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Is it a bad idea to train at altitude for a hot and humid race? Well, in my experience, training at altitude worked out for me during the hot and humid Athens 2004 race. However, it really depends on the individual and circumstances can change over time. In 2016, training at altitude did not pay off for me during a hot and humid race.

To prepare for the heat and humidity, I trained in Mammoth Lakes, similar to what I did in 2004. I also spent time in a sauna for about 30 minutes, running in the middle of the day to accumulate heat and sweat while wearing sweats and layers to simulate the conditions. However, the effectiveness of altitude training versus training in a hot and humid environment can vary for each person.

Looking back, as I've gotten older, I might have chosen to train in a hot and humid place instead of at altitude. The intense heat I faced during the 2016 Olympics in Rio could have been better prepared for in a different training environment. Ultimately, it's an individualized decision and there is no one-size-fits-all answer. Good luck with your training!

I've been holding out until the last 200m to push using my CP energy to fuel me. Should I start this closer to 300m or even before that? 

Mastering the Art of Energy Expenditure in Racing

When you're competing, the expenditure of energy is very important. It depends on who you're competing against, what their strength is, and what their weakness is, and what's yours. Depending on that, you can make those calculated decisions, strategize how you want to execute a great race. Is it good to kick with 200 meters left or earlier? In the 1500 meters, probably earlier, I would say, just to set yourself up. Also, if your strength is stamina, then you want to go early. If your strength is speed, you want to wait as late as possible, because if those competitors against you are, you have slower speed than you do, then you are on the driver's side. It all depends on what you want to get out and who you're competing against, but more importantly, you want to be as fluid, holding the forms tight together, and expenditure of energy is important. Steady pace, and gradually you want to get faster and faster and faster, and try to hold that composure of form is important. Good luck, have fun, and hope it works. Just imagine, the hands and the legs have to be cadence very important, and be able to just hold the form together, and that will get you great results.

When competing, it is important to strategize and decide when to expend your energy. You should take into account who you are competing against and what their strengths and weaknesses are in order to make the best decision. Make sure to stay fluid and consistent while keeping your forms tight together. Have fun and with a good strategy you will get great results.

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When it comes to using your CP energy strategically in a race, several factors come into play. Consider your competitors, their strengths, weaknesses, as well as your own. Depending on these variables, you can make calculated decisions and strategize accordingly. In a 1500-meter race, it may be beneficial to start using your CP energy earlier to set yourself up for success. If stamina is your strength, an early push could work in your favor. However, if you excel in speed, waiting until closer to the end may be more advantageous, especially if your competitors have slower speed than you. Ultimately, it depends on what you aim to achieve and who you're up against. Regardless of your strategy, maintaining fluidity and proper form while conserving and gradually increasing energy expenditure is crucial. Focus on cadence with coordinated movements of the hands and legs to achieve optimal results. Good luck, enjoy the race, and I hope these tips work well for you!

When did you start running effort-based during the 5k rather than planning out your race and pace? 

Mastering the 5k: The Key to Success Lies in Effort-Based Running

Hi everyone, riding a 5k is a challenge but I usually like to do effort based versus pace or on how you're going to do on the race. It is important to know that it is the threshold in the 5k that will get you to that finish line. You know you can't start too slow and you can't start too fast but a medium happy will get you. Anyone if you can, if you can strategize to the best you can, I think it's important to finish the race as fast as in the last mile. But conditions are different, competitors are different, you have to make the most calculated decision when the gun goes off and based on your effort to get ready for that finish line and as long as you finish strong, that's the most important thing. Good luck and most importantly have fun.

Ryan 5K is a challenge but it's important to know the threshold to get to the finish line. You want to strategize your effort so that you can finish the race at your fastest in the last mile. Most importantly, have fun and finish strong!

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I typically prefer an effort-based approach rather than planning out my race and pace when running a 5k. It's important to understand that it's the threshold of effort that will carry you to the finish line. Starting neither too slow nor too fast, finding a comfortable middle ground is key.

While it's beneficial to strategize and give your best effort throughout the race, it's important to adapt to different conditions and competitors. Making calculated decisions based on your effort level when the race begins is crucial. The ultimate goal is to finish strong, so focus on maintaining a strong effort until the end.

Wishing you good luck and, most importantly, have fun during your race!

What will your role be at the 2022 NYC Marathon?

2022 NYC Marathon: Inspiring Youth, Honoring Legends

My role for the 2022 NYC Marathon was awesome and I'm sorry for the delayed response here. I was an ambassador for the Team 4 Kids which does fundraising for youth so they can have kids free running programs. The New York Road Runners have been doing an amazing work through their charity program so I've been an ambassador and bring awareness and to be at the start line to cheer on the green jerseys for the Team 4 Kids was awesome but also I was at the Night of Champions which was an honor and privilege to be able to hand an award to the Rudin family who have been the icon for the New York City Marathon because they were the first sponsors and to be able to have that legacy go on for many years is awesome and you know it was a lot of fun. I'm looking forward to the next one.

I was an ambassador for the Team for Kids charity program, bringing awareness and cheering on the green jerseys at the start line of the NYC Marathon. I also had the honor of awarding the first sponsors with a legacy award at the Night of Champions event. Looking forward to the next one!

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At the 2022 NYC Marathon, my role was as an ambassador for Team 4 Kids, a fundraising program that supports youth in accessing free running programs. The New York Road Runners have been doing incredible work through their charity program, and it was an honor to bring awareness to their cause as an ambassador. I had the privilege of cheering on the green jerseys of Team 4 Kids at the start line, which was truly awesome. Additionally, I had the opportunity to attend the Night of Champions and present an award to the Rudin family, who have been iconic sponsors of the New York City Marathon since its inception. It was a privilege to contribute to their lasting legacy. Overall, it was a lot of fun, and I am eagerly looking forward to future events.

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Meb Keflezighi is an Olympic Marathoner, best-selling author and co-founder of 26. He is the only runner to win the New York City Marathon, the Boston Marathon and an Olympic medal. Meb's "Run To Win" philosophy encourages runners to prioritize their own wellness. He is a highly regarded keynote speaker and global ambassador for running.