Coach Kiprunning News

Wilson Komen Rocks Division in DC Half Marathon

2023-03-25T08:00:00.001-07:00

Coach Komen finished first in the 45-49 male division in last Saturday's DC Rock 'n' Roll Half Marathon. He finished in 1:19:07. This was Wilson's first race of 2023 and the first half marathon race that he has run in several years.

Congratulations to all of the runners.

Up next for Coach Kiprunning: the 2023 Cherry Blossom Ten Miler.

Year-End Record Roundup

2022-12-30T07:35:00.000-08:00

As we close out 2022, Coach Kiprunning wishes a hearty congratulations and thanks to all of our runners.

From Coach Komen:

Dear Runners, It is my privilege to have accompanied you on the journey we have taken together as you have successfully achieved your training and racing goals. Thank you again for choosing Coach Kiprunning. You have demonstrated hard work, discipline, and commitment throughout your training. I wish you all the best for a prosperous 2023, and I am looking forward to working with you again soon.

Here is a rundown of significant Coach Kiprunning records from the past year.

L’kel: after five months of one-on-one coaching, she set a new marathon PR at 4:31:53 in the 2022 New York City Marathon, bettering her previous marathon time by 53 minutes.
James: in preparation for the Richmond Half Marathon, James worked with Coach Wilson for an intense month of one-on-one coaching. James's previous half marathon time was 2:05. This year, he shaved 30 minutes off of his PR, setting a new record at 1:36:26.
Sarah: over the past year, Sarah has been training according to a series of customized training plans designed by Coach Komen. This past September, she set a new PR at the New haven Half Marathon, finishing in 1:55:58, which marked a 5-mminute improvement on her prior best time.
Tom: Tom's goal was to train with Coach Wilson to complete his first marathon. After six months of individualized coaching, Tom ran a time of 3:30:28 in the 2022 Chasing the Unicorn Marathon.
Salvatore: after receiving an installment of one-on-one coaching as a gift from his wife, Salvatore set his sights on running a new half marathon PR in the 2022 DC Half marathon. Salvatore achieved this goal, finishing in 1:24:19, a nearly ten-minute improvement from his previous PR at 1:33:20.
Sebastian: Sebastian broke the Three-Hour Barrier in this year's Chicago Marathon. He finished in with a new PR of 2:55 after three months of training with Coach Wilson.
Kenny: in preparation for his marathon debut at the 2022 Philadelphia Marathon, Kenny worked individually with Coach Komen. Ultimately, he ran a finishing time of 4:03:23.
Jed: an experienced trail runner and hiker, Jed came to Coach Kiprunning for one-on-one coaching. In June 2022, he completed a 40-mile hike in Maryland, setting a new PR in the process.

Coach Kiprunning Testimonial: L'kel

2022-11-30T03:51:00.000-08:00

L'kel set a new marathon PR at the 2022 New York City Marathon, and she also set a new PR at the half marathon distance. Here is her training testimonial.

Running has always been an outlet for me. And although I had run races that included several half marathons and one full marathon on my own, because of my difficult experience with the full marathon, I was pretty convinced that I was going to only run one more marathon in my life: the NYC marathon. My plans were to run this one last marathon and to give it my best shot by working with a coach. I learned about Coach Komen through my running network, as he had a positive reputation amongst DMV runners. After an introduction call with Coach Komen, I decided to move forward with the Coach Kiprunning in-person training program.

What I appreciated most about Coach Komen's training method is that it was tailored for my lifestyle. For example, if I had to travel or if I dealt with injuries, instead of the program remaining rigidly the same, Coach Komen adjusted the plan to work for me, and by doing so, I still kept on track to meet my goals. Additionally, Coach Komen's plan not only provided me with accountability, something that makes a world of difference during marathon training, but it also provided me with a gradual mileage increase that eased my body and mind into longer distances in a thoughtful and manageable manner, reducing the risk of unnecessary injuries. Furthermore, Coach Komen was easy to talk to, allowing for a trust-based, judgment-free rapport that is necessary for a transparent coach-athlete connection.

For example, I could mention various self-doubts or insecurities that inevitably arose over the 5.5 months of us training and working together. Rather than ridicule me, he normalized the experience and dispelled my concerns in a genuine manner. Although the NYC marathon occurred on November 6, 2022, it was a historically hot day—high of 76 degrees and over 70% humidity. Despite this, I felt confident that I was going to have a great race because I had Coach Komen's training and race day strategy that I needed to adjust accordingly. Though the race was tough, I accomplished a 53 minute personal best and walked away from the race wanting to run another! I have Coach Komen to thank for helping me to love the process of training and for being an absolutely wonderful coach who prioritizes runners' health first and foremost.

Coach Komen knows the science of running, and I would recommend him time and time again to any runner who is seeking to unlock their full running potential.

Thank you, Coach Komen!

(See a complete list of trainee testimonials for Wilson Komen.)

Kipresults: 2022 Richmond Half Marathon

2022-11-17T03:48:00.001-08:00

It's been a busy fall season for Coach Kiprunning.

This week, we congratulate James for setting a new PR in the 2022 Richmond Half Marathon.

James improved his previous half marathon PR by quite a lot, bringing it from 2:05 to 1:36:26. He was a Coach Kiprunning trainee for one month prior to the race.

Congratulations to James and to all of the race finishers.

Kipresults: 2022 New York City Marathon

2022-11-10T08:44:00.000-08:00

Congratulations to L'kel for setting a new marathon PR in this past Sunday's New York City Marathon.

L'kel holding a well deserved finisher medal

Despite the warm weather, L'kel improved her marathon time by 53 minutes, setting a new PR at 4:31:53.

L'kel trained with Coach Komen for five months prior to race day.

Congratulations to L'kel and all of the finishers.

Coach Kiprunning Testimonial: Tom

2022-09-24T07:48:00.001-07:00

Tom recently ran in the 2022 Chasing the Unicorn Marathon, finishing in 3:30:28 for his first marathon finish. Here is his training testimonial.

I connected with Coach Wilson after suffering several overuse injuries when training on my own. He helped me recover from an injury and then skillfully brought my mileage up over time to a point that I didn’t think was possible when I was training on my own. Our work together culminated with a successful first marathon, and I am looking forward to working with him again next season to run an even better marathon time.

(See a complete list of trainee testimonials for Wilson Komen.)

2022 DC Half Marathon: Congratulations Kiprunners

2022-09-19T16:34:00.002-07:00

Sunday's racing dual was a success! L'kel and Salvatore each set new PRs at the half marathon distance. L'kel finished in 1:59:34, shaving about five minutes off of her previous 2:04 record, and Salvatore came in at 1:24:19, down from his previous PR of 1:33:20.

Congratulations to all of the runners. Confetti for everyone!

A New Racing Dual: 2022 DC Half Marathon

2022-09-17T13:47:00.000-07:00

It has been quite some time since Coach Kiprunning has been involved in a racing dual. The wait, I am happy to say, is over, my friends.

This Sunday, two Coach Kiprunning trainees will participate in the DC Half Marathon.

L'kel is training for the 2022 New York Marathon, and she is using this Sunday's half as a tune-up race.

L'kel, flexing for the racing dual

Likewise, Salvatore is competing in this Sunday's half marathon.

Salvatore and Wilson Komen smiling about the dual

Coach Kiprunning wishes L'kel, Salvatore, and all of Sunday's runners the best of luck.

Coach Kiprunning Testimonial: Sarah Pihonak

2022-09-15T14:48:00.001-07:00

Sarah Pihonak recently completed the New Haven Half Marathon in 1:55:58. Sarah has been training with Coach Komen for nearly two years, having started working with him in November of 2020. Here is her trainee testimonial:

Before starting training with Coach Wilson, my running training was not very organized, and I was injury prone. I was uncertain of how to build mileage effectively without getting injured.

In November 2020 I signed up for a personalized half-marathon training program with Coach.

Since I began training with Coach Wilson, I’ve been able to realize my goal of running a sub-2 hour half marathon, and have PR’d a full marathon.

His training programs are very detailed and specific to the athlete and their skill level. My training consists of running 5 days a week, a mixture of easy, short runs, as well as faster, more intense runs and long run days; cross- and weight-training days are also scheduled each week. Coach is very accessible and available to answer any questions about the training program. He discussed a detailed race strategy for a half-marathon I ran recently under warm, humid conditions, and I was successfully able to achieve a PR.
I know for certain I would not have been able to accomplish my running goals without his guidance and training, and I look forward to continuing to improve my race times in the future.

(See a complete list of trainee testimonials for Wilson Komen.)

Kipresults: 2022 Chasing the Unicorn Marathon

2022-09-14T15:29:00.000-07:00

Tom completed the 2022 Chasing the Unicorn Marathon in a time of 3:30:28 for his first marathon finish.

Congratulations to Tom and to all of the race finishers!

Good Luck Chasing the Unicorn Marathon Participants

2022-09-10T11:28:00.002-07:00

Tom, a Coach Kiprunning trainee, will be participating in the 2022 Chasing the Unicorn Marathon.

We wish him and all of the participants the best of luck. May you run many Boston qualifying times!

Kipresults: 2022 New Haven Half Marathon

2022-09-06T18:03:00.001-07:00

Sarah Pihonak ran well in the 2022 New Haven Half Marathon, finishing in a time of 1:55:58.

It was a humid day, eventually turning quite soggy in Washington, DC. Regardless, Sarah ran a great race, and we wish her a hearty congratulations.

Kiprunning Profile: Sarah Pihonak

2022-09-04T11:47:00.001-07:00

Sarah Pihonak has been working with Coach Komen since early 2021.

In that time, she has set personal records in the half and full marathon at 1:56:33 and 4:13:02 respectively.

Sarah Pihonak running the 2021 Richmond Half Marathon

Tomorrow, Labor Day 2022, Sarah will be competing in the New Haven Half Marathon. We wish her the best of luck, and we hope all of tomorrow's runners have a great race.

Coach Kiprunning Testimonial: Jed E.

2022-06-20T07:04:00.002-07:00

Jed E. recently set a new PR in a 41-mile trail race. He also won the event. This is his testimonial about his experience training with Wilson Komen.

I wasn’t a runner until my late 30s, when I finished a 41-mile, one-day hiking challenge and set myself a goal to repeat it—and PR it—every year. Nine years later, I’m an ultrarunner who with Coach Wilson’s help just PR’d my main event for the sixth consecutive time.
A few months before my start this year, I knew I was in trouble. Just when I wanted to ramp up training, I was getting new pains in my legs. I decided to hire a coach for advice on my injuries, and to see how a professional training plan would differ from what I’d made up for myself in the past.
Coach Wilson admitted he had little experience coaching trail runners, and I got nervous when, weeks into training with him, my random aches turned to sharp shin splints and I had to cut back my training even more. He was great at recommending recovery techniques, and adjusting my training to keep me active and stable, but with four and then three weeks to go, I couldn’t shake the pain and started having doubts. In my training the year before, I’d done half a dozen training runs of 15-26 miles, but this year my longest run in the six weeks before my event was 11 miles, and my pace on short runs was slower as well.
I talked the situation over with Coach and we decided I should start but take it easy and be prepared to drop rather than injure myself worse. The day came, and it was 50 degrees, raining steadily, and the course was 41 miles of hills, mud and puddles. After the first 10 miles, I was right on pace and feeling good, and I never looked back. I finished first, 30 minutes faster than my last PR, and my legs had never felt better (after 41 miles, anyway).
It’s not just the tips on technique, products, training, and race plans that make Coach Wilson a great coach; it’s the mental side. I could never have done what I did this year without him—in fact I wouldn’t have tried. Now I’m looking forward to the next PR—and mixing it up with some shorter races too.

(See a complete list of trainee testimonials for Wilson Komen.)

Kiprunning Return: Run after the Women 5K

2022-06-05T14:12:00.004-07:00

I have written elsewhere about the two ankle surgeries that I have undergone to repair a talar dome osteochondral defect in my right foot. I went down with this injury in July of 2018, and just as I started to make a comeback last fall, after my first (extensive) surgery, my foot exploded in pain once again, and I soon discovered that I required a second procedure, which I had in December 2021.

The recovery for the second procedure was nowhere near as lengthy as my first one, and thankfully, I was able to start running again in early March 2022.

It remains to be seen what the future will be for me. This is a major injury that has permanently reduced the range of motion in my right ankle, and I haven't run more than ten consecutive miles since the early summer of 2018, because my right leg has a lot of difficulty sustaining itself, it seems.

Today, though, I tested things out at the DC Road Runners Run after the Women 5K, the first race in their summer Bunion Derby Series.

I did okay!

Joseph P. Fisher finishing the 2022 Run after the Women 5K

20:13 for a 6:31 average pace.

To date, my longest run has only been six miles, and I have only run that distance twice, the second time being this morning.

I guess we will see how this goes.

Congratulations to all of the finishers.

2022 Capitol Hill Classic Results

2022-05-16T17:08:00.000-07:00

Wilson Komen ran in the 2022 Capitol Hill Classic, finishing 17th overall and third in his division. Coach Wilson has run this race before, and like so many of us, he is hoping that this year will continue to bring more racing opportunities.

Congratulations to all of the finishers.

Wilson Komen Runs the 2022 Cherry Blossom Ten Miler

2022-04-03T10:21:00.002-07:00

Cherry Blossom Trees with the Jefferson Memorial in the Distance

Competing in his second race in two weeks, Wilson Komen ran in the 2022 Cherry Blossom Ten Miler. Coach Komen finished with a time of 57:17.

Coach Wilson considers the Cherry Blossom Ten Miler his home race, and today was an excellent showing by everyone who ran.

Congratulations to all of the competitors. Let's hope for a good spring racing season.

Wilson Komen Places Third in 5K

2022-03-27T12:30:00.001-07:00

Wilson Komen placed third overall in the 2022 ScopeItOut 5K. Today's 5K represents the first racing event for Coach Kiprunning in over two years.

Coach Komen is planning to race in next week's Cherry Blossom Ten Miler, which will be his first time participating in that event since the spring of 2019.

It was an unseasonably cold and windy morning in Washington, DC, but with over 1,000 participants in today's 5K, perhaps a return to usual training and competition is on the horizon for runners here and elsewhere.

New Coach Kiprunning Logo Lanuch

2021-09-04T08:22:00.004-07:00

Coach Kiprunning is pleased to announce the release of an updated brand logo.

Timed to coincide with the launch of the new Coach Kiprunning online store, this logo more prominently features the company's longstanding ties to Washington, DC.

Speaking of Washington, DC, it is beautiful out there today. Get out for a few miles!

Coach Kiprunning Online Store Launch

2021-08-21T13:05:00.000-07:00

Coach Kiprunning has launched an online store where runners can purchase and download training plans that they can implement independently and on their own schedules.

Each plan was personally designed by Wilson Komen.

Runners can purchase plans at the beginner and intermediate levels for the following distances: 5KM, 10KM, half marathon, and full marathon.

Runners who are seeking a more personalized coaching experience can consider Coach Komen's additional services.

New Coach Kiprunning Website Launch

2020-11-29T09:06:00.003-08:00

As promised, many months ago, the Coach Kiprunning website has been completely revamped, top to bottom.

This site refresh represents a significant aesthetic reboot that crosses into, I hope, an enhanced user experience.

As is always the case with these projects, there are some lingering technical details that need to be banged out. Most of these details, I hope, will be invisible to most users. However, there are some that I know are visible, but I don't think they should hold back the announcement that this project is finished, for now.

Coach Wilson is available to work with you remotely, so feel free to contact him if you are interested in a training plan. In the meantime, stay safe out there.

Watch: Wilson Komen on Instagram Live

2020-08-29T11:13:00.000-07:00

In case you missed it--or, if you are hip, ICYMI--you can watch Wilson Komen's interview for Potomac River Running on Instagram live. Also, you can follow Wilson Komen on Instagram.

Wilson Komen on Instagram Live

2020-08-25T04:00:00.004-07:00

Wilson Komen will be a featured guest on Potomac River Running's Instagram Live broadcast on Wednesday August 26 from 8-9 pm. Be sure to tune in.

Blog Feed Reader Testing

2020-08-09T14:13:00.001-07:00

As promised, the Coach Kiprunning website revamp is well underway. As with all projects of this kind, there are many moving parts and many things to test. This post, dear reader, is one of those tests.

I have started setting up a blog feed aggregator on the Kiprunning Blog page on the official company website. You see, when we first started this venture, we didn't have all of the pieces in place all at once, so we started blogging over here while we were getting the site in order over there. As a result, the blog has remained separate, and it truly is much, much easier to keep it that way.

However, blog aggregation never hurt anyone's SEO rankings, so why not give this a shot?

If you subscribe to this blog's feed via Feedburner, that should still work (again, this is the reason for the test). You can also following along on the homepage of this blogspot, and (now) the website as well.

As usual, I am sure this very post will unearth many problems that I will aspire to fix. In the meantime, thanks for your patience as we rebuild.

Coach Kip Changes

2020-07-05T09:36:00.002-07:00

When I built the Coach Kiprunning website in 2016, I was still new to working with Wordpress and with complete control over web design. Up to that point, I had only developed sites for my office, which were bound by the design and layout of the organization's web team.

When I started on the Coach Kiprunning site, my CSS skills were nonexistent, and my understanding of responsive design was meager. Therefore, I worked with a prefabricated template, and I launched the site.

Since that time, I have also built 2-3 additional sites from the ground up, not using any prefabricated templates at all. I've gotten better at CSS, and I am now thinking about mobile design first (in most cases).

Once I started thinking about mobile display, I grew disappointed with the way that the Coach Kiprunning site loaded on just about any device that wasn't a very large computer monitor. However, hacking away at the template I was using very quickly revealed itself to be more labor-intensive than just starting over.

And so now, after much contemplation, I have decided to do that: start over. Today marks the official beginning of the Coach Kiprunning website redesign. My goal is to finish this project by the end of the summer. We shall see.

Please know that all of the site's pages are live. Want to peruse Wilson Komen's coaching services? They are online. Want to consult the Kiprunning Route Report? It still exists. Want to read Coach Komen's bio? It is still on his site.

The pages are just disjointed because I need to rebuild them.

As the expression goes, please pardon our dust. We're here for you while we rebuild. Contact Coach Kiprunning if you need us.