by Coach Adolfo Salgueiro | Feb 21, 2023 | Coaching, List, Reflection
By Coach Adolfo Salgueiro
In a recent phone conversation with a runner I train, she expressed concern about two consecutive bad runs she had just experienced. She had an important race coming up in a few days, though not a goal race. She began to freak out a little bit, thinking she may not be ready, or she may fail, or she just wasnât a good runner.
I told her that these things happen to everyone. That they are an inherent part of running. When you have good days, the bad days are around the corner. Just as when you feel on top of the world but then you feel underprepared and crappy when it counts. It is part of the process, one from which you should learn, so you can keep them at bay.

One of your running dreams will eventually come to die in porta potty (Photo Pexels)
Keep running and it will happen. âWhat will happen?â, you ask: Everything! Both the good and the bad.
One or more of these dreadful things happening, even simultaneously, doesnât mean you are finished as a runner, or that your race is doomed. Just as one or more great achievements donât mean youâve made it. It only means you are travelling through one of the typical high-and-low cycles of life, which also reflects itself in your running.
40+ years in running have taught me that if it hasnât happened yet, it is only because you havenât run enough. Keep running and it will happen. Guaranteed.
The Bad:
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You will fall. Hopefully, you wonât break a bone, but you will fall.
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You will underperform in a race, just when you thought youâre PR was in the bag.
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You will crap/pee in your pants.
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You will twist an ankle. How bad, thatâs another conversation, but it will happen.
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You will have a close call with a car. Hopefully, it wonât go beyond that.
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You will have a close encounter with an angry dog. Be prepared.
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You will have to stop a run far from your finishing point and require help getting back.
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You will eat something that unsettles your stomach and spend a pre-long-run night throwing up or sitting on the throne.
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You will have a bad night of sleep, or two, or three; just before your goal race.
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You will experience uncooperating weather during your key training run or goal race.
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You will miss an important run because life just got in the way.
If any of these hasnât happened yet, just keep running.
Remember: Experience is what we get when we donât obtain what we originally set out for. Make sure you take advantage of the inevitable and learn a lesson, so you minimize the chances of it happening again.
Good things you havenât experienced will happen if you keep running. Here is a small sample of them.

One day your battery will die and you will need help getting back to the start. (Photo Pexels)
The Good:
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You will experience an unexpected PR on a race when you thought it wasnât even a possibility.
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You will overcome obstacles to realize you are stronger than you thought.
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You will reap the rewards of having embraced the lesson from a previous failure.-
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You will find the assistance from a running angel at the perfect time, or even better, you will be that angel for a runner in need.
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You will run farther and longer than you once thought possible.
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You will inspire someone who didnât know he/she was a runner to fall in love with the sport.
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You will become friends with people you couldnât believe you had much in common.
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You will find some of the best friendships of your life by hanging out with likeminded people.
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You will surprise yourself and your doctor with the results of your annual physical.
If any of these hasnât happened yet, just keep running.
Anything you may want to ad to these lists? Let me know in the box below.
by Coach Adolfo Salgueiro | Feb 7, 2023 | Article, Coaching, Reflection
By Coach Adolfo Salgueiro
Last week I was talking to a friend who is helping his brother train for his first half marathon. He told me the toughest part of the process is making him understand that the âno pain, no gainâ old-school mentality no longer applies to running. The days of alchemy are over. The collective thought has evolved and adjusted to new science studies or discoveries, thus, we understand matters in a new way, one that 5, 10 or 50 years ago was unheard of.
In 1968 Kathrine Switzer had to finagle her way into the Boston Marathon because back then women were thought to be so fragile, they could not endure such physical punishment. The carb depletion pre-marathon protocol was the rage in the mid-1980s, today we know it makes no sense. The âI run through painâ approach that showed bravado 20 years ago, displays recklessness, today. And like that, many more running ideas that once we thought gospel, today are barely gimmicks.

A good book worth the time and the money. Highly recommended.
In his book âDo Hard Thingsâ author Steve Magness, one of my coaching role models, talks in depth about getting over of this old-school thinking. He explains how toughness is navigating through your training, not bulldozing through it. This how we avoid overtraining, and even worse, injuries. It is about being smart.
He goes through eight strategies to develop real toughness as a runner. I am not going to go through all of them, of course. If you want to go in depth into them, thatâs what the book is for. But I will briefly touch on three that caught my attention and that I now teach my coached athletes.
A â Our alarms are adjustable: âBeing tough gets easier the fitter you are.â
What an avant-garde concept! Think about it this way: If you spent the last 10 years on the couch watching TV and eating Doritos but decide to go for a 5K run, most likely you will suffer through it, regardless of your commitment or toughness. But, if you got the running bug, you trained smartly, diligently, and two years later you complete a marathon, it is not because you have multiplied your toughness. You reaped the benefits of your work and got better at it. Just like the first time Bruce Springsteen picked up a guitar, which these days is an extension of his body.
B â We need hope and control: âThe key to improve mental toughness doesnât lie in constraining and controlling individuals. It doesnât lie in developing harsh punishments to teach a lesson. It doesnât lie in screaming at the person to complete the task in front of them.â
The era of âI am not done when we are tired, I am done when I am doneâ, is done (pun intended). If you are training for a marathon, you need to run 18 miles but you are feeling unwell, stressed at work, just had a fight with your spouse last night, didnât sleep well, it is a hot/humid summer morning and you are beat up at mile 15⌠whatâs best? Calling it a day and be happy you completed 80% of your workout despite the circumstances, or pushing through while destroying yourself, to prove your machismo and then having to take 7-10 days to recover from the effort? ⌠Exactly!

Finishing exhausted after a training session could lead to injury. Be smart and always live to run another day. (Photo: Pexels)
C â Feelings and Understanding need interpretation: âThe power through mantra only makes sense if you take stock in what you are powering through.â
I want to make sure my readers understand I am not saying you need to be complacent when training gets difficult. We need to learn how to power through difficult trainings, races, cross training and life. The key is to understand why we are doing what we are doing. If we are trying to run at race pace, then race pace sessions will be difficult. But we need to push through them if we want to understand and teach our bodies how to run at that pace. When we start strength training, or add yoga to our plan, everything will hurt, but thereâs a good reason to keep going despite the aches and pains. It is not about suffering for fun; it is about reaping benefits in the near future.
These is my take on three of these principles, I fully recommend the book. âDo Hard Thingsâ is a good investment of time and money for any runner out there. And it is not just for runners, but for every person wanting to get better at leaving their comfort zone behind and actually going for what they want, for their life goals, not just the athletic ones.
Please leave me your thoughts nn this blogpost, in the box below.
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by Coach Adolfo Salgueiro | Jan 24, 2023 | Article, Opinion, Personal, Reflection
By Coach Adolfo Salgueiro
I still canât believe that it has been 40 years since my first marathon. Four decades since that unforgettable January 22nd of 1983 inside the old Orange Bowl Stadium in Miami. 14,610 days have passed since that unprepared 17-year-old higschooler crossed a finish line that became the gift that kept on giving.
Since I can remember, I wanted to run a marathon. Not sure why. Maybe because I read about the athletics exploits of Abebe Bikila, Emil Zatopek or contemporaries like Frank Shorter and Bill Rogers. Who knows? Somehow, I always loved the extremes. I started running when I was 12 or 13 while living in Caracas, Venezuela, and at 15, ran my first 10K race. Then, a couple of months after turning 17, my dad told me he was running the Orange Bowl Marathon in January 1983, and if I trained, he would take me to Miami. Maybe I just wanted the trip and a few days off school, or it could have been a legitimate attraction for the physical challenge. Regardless, what I know is that 6 weeks later I was lining up at the foot of the iconic home of the Miami Dolphins, who eight days later were taking on the Washington Redskins in the Super Bowl.

The Miami Orange Bowl stadium (1937-2008) seated 72,319, hosted 5 Super Bowls and was home of the Miami Dolphins from (1966-1986)
Iâve written before about that race. So, on this anniversary I donât want to reminisce about that particular day, but on what the race has meant to me throughout my life. Last year, on the 39th anniversary of the marathon, I wrote a memoir about that day because I didnât want details to be forgotten. If you would like to read more about it, please click here. I also wrote a post about getting my finisherâs medal 37 years later, back in 2020. If you want to read about it, please click here.
After that magical morning, 40 years ago, even if I never ran another step in my life, I was a marathoner. It is a label that sticks forever. It doesnât fade away with time, or by forgetting the exact date and finishing time, or by never wearing a pair of running shorts again.
I kept running for a handful of years after my first marathon. By the time I turned 21 I had four under my belt, with a couple of them in the 3:30 range. I ran through my first three years of college and even had escalated disagreemtns with my girlfriend, who at times was fed up with not going out with our friends on Saturday nights because I had a Sunday morning long run. Many a time I had to put my foot down and state that I would drop her before my training. Today I would have handled it in a different way, but that was then.
As I have mentioned in other writings, as I was training to go sub-3 in 1986, I had a devastating non-running injury on my left knee that left me on the sidelines. It was such a demoralizing blow that I stopped running for decades. While not running I discovered the pleasures of sleeping in on weekends. I didnât want to have the same issues with new girlfriends, so I went out partying on Saturday nights, and on Friday nights, too. I focused on getting my career in sports journalism started, graduating from college and all the stuff ânormalâ people do when they donât need to wake up early to run long next day. The day I turned 18, I went to bed at 8PM because I was running 30Km (19 miles) next day as part of my training for the NYC Marathon. What a weirdo!

There is not much to be found online about the 1983 Orange Bowl Marathon. Surprisingly I found this cotton race shirt in eBay for âjustâ $149,99. Thanks, Iâll pass.
Yet, somewhere deep inside, I always knew I had one more marathon in me. Just one, to remind myself I could still do it, or to fool myself into thinking I was still as good as when I was a teenager, or to revisit old glories, or to show my young son what you can accomplish when you work hard towards a difficult goal. Whatever it was, I still wanted to hit the asphalt and take that 26.2 trip once more. Just once.
But sometimes you cross paths with the wrong people and they clip your wings. At 39, after a 2nd knee surgery in July 2004, I told the doctor I still had one more marathon in me and asked if he thought my knee could take it. He told me in no uncertain terms that I shouldnât and couldnât. I was stupid enough to take his word for it.
But one day, out of the blue I started walking for hours at a time, feeling good about it and experiencing the runnerâs high once again. I found racewalking and then racewalked four half marathons, transitioning to the 26.2 at the 2012 Philadelphia Marathon. Three years and two more marathons later I realized that I just took the doctorâs word and did not run because he said so, not because I tried and failed. So, I got my running restarted and ran my first marathon since 1985, in 2017. Five years, four marathons and an open-heart surgery later, I am still running and looking towards my next 26.2-mile adventure.
The Marathon Training Academy podcast runs a great tag line: âYou have what it takes to run a marathon and change your lifeâ. I certainly had what it took to run it again, and my life hasnât been the same since I completed that 2017 NYC Marathon after I became a runner for the 2nd time; nor since I racewalked the Philadelphia Marathon in 2012 after a 26 year hiatus, nor after that magical morning at the Orange Bowl Stadium, 40 years ago, this week, when my lifetime love affair with the mythical 26.2 monster got started.
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by Coach Adolfo Salgueiro | Jan 17, 2023 | Article, Guest Perspective, Opinion, Reflection
By Ruben Urieta*
As a ânaked runnerâ (1), for many years I enjoyed the freedom of not being attached to tech gadgets. Gadgets that most runners use to measure mileage, pace, heart rate and what not. They come in different forms of watches, headphones or wearables. These days most smart phones can track you, just as your significant other does (just joking).
What is it that a naked runner enjoys? This is a good question for a podcast, as it may need a long answer. I can only tell you about my experience. I enjoy the conversational running, the sound of the waves by the beach, the flapping of bird wings and even the occasional âget out of the f*$%ng bike lane!â reminder. With this mindset Iâve ran 5K, 10K, plenty of half marathons and even one marathon without proper training, where my buttocks hit the ground (literally). In some smaller races I even placed in my age group, including a 2nd place in the birthplace of Ricky Martin (San Juan, PR).
However, events involving my close family happened this year and made me reconsider my comfort zone. What I mean by that is that I felt like I got into a comfortable running routine that my body just got used to. It took a doctorâs advice to snap me out of it. He said: âsometimes you have to endure physical pain to obtain unique benefitsâ.
So, I registered for a half marathon in Panama, where the humidity would likely be 100% and my goal was to smash my PR on the distance by almost 10 minutes. To accomplish this, I decided to get a coach with enough experience to turn a ânaked runnerâ into a âdressed runnerâ.
I needed guidance, arduous work and some luck to transition into this new chapter of my running life.
Fast forwarding to race day, luck ran out. I started to cramp up at mile 7. But suddenly, I recalled on the sacrifices Iâve made to get here. Waking up early, watching and timing my food, pushing my body to a certain pace, trying new goals, sometimes with uncomfortable results. And then, the lessons learned as a âdressed runnerâ started to pay off.
I looked at my Garmin and I adjusted my pace. I also timed my intake of salt and fluids the way I trained for. At the end, I was able to shave off six minutes from the same race back in 2019. Not what I wanted but I was satisfied with the result.
Was I disappointed at missing my PR? Of course! God willing, I still have 2023 to accomplish it. Now as a âdressed runnerâ.
I want to thank Coach Adolfo, my running partners Dmitriy, Wayne, Luis and Luis âChamoâ, as well as the rest of my running group for their support during my quest.
*Ruben Urieta is an experienced runner based in Pembroke Pines, Florida. He has completed multiple half marathons and one marathon. He runs with No-Club Runners on Saturday mornings, and he is also a good friend.
(1) â A naked runner is one who runs exclusively by feel, with no assistance from any type of tech gadget or wearable gear. It has nothing to do with running in the nude.
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by Coach Adolfo Salgueiro | Jan 3, 2023 | Article, List, Reflection
By Coach Adolfo Salgueiro
Happy New Year!!! May 2023 bring you countless, injury-free miles and PRs in all your distances.
As we turn the page onto a brand-new notebook, one where all the pages are still to be written, we set up our running hopes and goals for this new trip around de sun and we must start dialing in and focusing on what we want to accomplish when it comes to our physical activity. This way we can have a roadmap and not improvise along the way. So, come December, we are not regretting a lost opportunity to accomplish something big.

A brand new year to fill in with hopes and goals so, come December, we donât realize we have wasted 12 good months (Photo: Bich Tran, Pexels)
As we analyze our goals for 2023 and we ponder our fears about coming short, we start by making sure we are well prepared and focused by setting goals that require effort and challenge you to be active for 12 months. Below find six guidelines to set up realistic running goals.
1 â Set up a bold yet attainable goal: Easy goals that can be achieved with little effort donât mean much. Unfeasible goals that will not be realized, will leave you in frustration. So, be reasonable. Goals can be accumulative, like running 1000 miles in the year, or 200 kilometers per month, or five times a week. You can also strive towards running a particular distance or have a goal time for a distance. The key is to make it a real challenge, one that will leave you elated when you achieve it.
2 â Choose your goal race or races for the year, now: Set up a road map so you know how to get from where you are to where you want to go. Select the races where you want to excel and/or set up your PRs and then work toward is with plenty of time. If you want to set up a marathon PR, you must set up enough time aside so to include all the elements of a training plan. If your goal is a 5K or 10K PR, then you need to plan enough speed work, which also requires time. Make sure you are not surprised when your goal race is 4 weeks away and you are not ready.
3 â Set up a reasonable training schedule that will fit your life: Once you have figured out what you want to accomplish for the year, it is time to get it all into your schedule. Donât wait until you have time to fit in your training. If you do, you will never train. Write in your running and your cross-training activities into your schedule (actually, write it in, yes!) so, when something comes up, youâll know you are not available, since thereâs a previous appointment in your agenda. This simple technique has worked very well for me, so I highly recommend it.

Block off your exercise time in your daily planner, so you wonât double book it (Photo: Bich Tran, Pexels)
4 â Donât just run: Sure, running is what we want to do. Yet, the constant percussion this sport places on our bodies requires us scheduling time for repair and restoration. Incorporating one or two days a week of yoga, swimming, Pilates, elliptical or any other non-impact exercise will go a long way to make you a more resilient runner. And if you donât have time to ad that to your schedule, then trade in a run for one of them. In the long run, your body will thank you and your racing times will reflect the benefits.
5 â Include strength training: I procrastinated about this one the entire 2022. Weight work specifically designed for runners and core exercises to help your body withstand the pounding of the long miles are no longer optional. If we donât prepare our bodies and make them stronger, it is a matter of time before we will have to stop and recover from an injury. My #1 goal for this year is to restart my strength training.
6 â Upgrade your sleeping habits: If you put all the recovery tools together; the massage guns, the protein shakes, the compression gear, the amino acids and the write-in-your-favorite-here, the sum of them wonât be as restorative to your body as a good, full night of sleep. Skipping sleep is not a badge of honor, it is a mistake that will not allow your body to recover and with luck, you will end up underperforming. Without luck, you will end up injured.
If you liked this blog post, please give it a like, below; or leave a comment if you want to contribute to the discussion.
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by Coach Adolfo Salgueiro | Dec 27, 2022 | Article, Guest Perspective, Opinion, Reflection
By John Mounteer *
We all run for different reasons, including losing weight, improving our health, making new friends, or competition. I run for all these reasons. As a senior runner (68 years old), one of my motivators is a hope to delay the onset of dementia which is common in my fatherâs side of my family. I also enjoy the excitement and competition of races.
As we get older, we inevitably slow down. When I do training runs with my old high school buddies up north, we mostly jog. Theyâve had more health issues than I have, and although they are still mobile, they donât have much speed left. For most âserious runnersâ, getting faster means running and competing with faster people. One of the reasons I enjoy running with younger people when Iâm in Florida is that they motivate me to run faster.

John in one of his 27 podium finishes (Photo courtesy of John Mounteer)
Winter in South Florida is a runner paradise, especially compared to the cold, snow and ice in upstate NY where we live in the summers. The humidity is a factor to deal with, but it beats frostbite. The number of fall and winter races here, is extraordinary. Every weekend we have a choice of multiple races at all distances within an hourâs drive. We can choose from very competitive, fast, large races with thousands of participants and thousands of dollars in prize money for the top finishers, to a local Fun Run and Walk. There are benefits to both types of events.
Large competitive races have the benefit of letting you know how you measure up against other serious runners your age. This can have two effects: motivation to train harder or despair that youâll never get a spot on the podium. You may have to face the fact that you are a small fish in a big sea. I am a small fish. I was never fast. Even in my high school. cross country team, where the first 5 runners count, I was lucky to place 4th or 5th, way behind the fast guys. My âage percentageâ (my finish time compared to other runners of my age and sex) is around 60-66%. That means that at least a third of runners my age, are faster than me, and some are much faster.
In comparison, smaller races allow you to be a big fish in a small sea. Some small races still give medals in each five-year age group, although ten-year groups have become more common. The competition does thin out as you move up the age groups. Iâve run in races where almost everyone who showed up and ran was a winner! It feels good to get a place medal even knowing that youâre not the fastest runner in the area, but you were the fastest in that race that day.
You must do some searching to find the local, smaller races. Since we moved to Florida, Iâve run in dozens of small races, so Iâm a lot of email lists and get notices for many of them. So can you by searching your local listings online.

John and Coach Adolfo after the 2022 Tamarac Turkey Trot, in Tamarac, Florida
Iâve been running mostly 5k and some 10k races in Florida for about 10 years, and in that time, by cherry picking small races Iâve gotten 27 age group awards â ten 1st place, nine 2nd place, and eight 3rd places. And, in really small races I have a 2nd and a 3rd overall. Thatâs crazy fun!
Iâve had great luck by searching for a couple of key phrases, â1st Annualâ and âfun runâ. Another thing to consider is what other competitive races are occurring on the same weekend. Itâs likely that the fast runners will be there and wonât rain on your parade.
Some might think that âcherry pickingâ races is a form of cheating, and maybe it is, but winning medals helps motivate me to keep training. My method also works better in the younger and older age groups where there is less competition to begin with. I donât recommend that anyone does just easy races. I find that it still important to do the competitive races so that I donât become complacent, but the feeling of standing on the podium is addicting.
Final words: Pay attention to your body and donât overdo it while youâre young. Iâve had some injuries, but not as many or as bad as some of my contemporaries who ignored pain and did permanent damage. The secret to being competitive in older age group running is just to make it to next age group. Thanks to all my South Florida running family for keeping me going!
*John Mounteer is a runner who splits time between Upper State New York and Broward County, South Florida. While in Florida, he runs with Hollywood Run Club, Runnerâs Depot Run Club and No-Club Runners. He is also a good friend.
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