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A lymphoma survivor, Michael ran his first marathon with Team in Training at the PF Chang’s Rock ‘n’ Roll Arizona. At the recent Delaware Marathon after training with FNF, he finished in 3:19:54 to earn himself a spot in next year’s Boston Marathon. Michael has also enjoyed the tremendous support of the Middletown Athletic Club, of which five members hit the Boston mark that day. Exciting news for marathoners! Gebrselassie announced today that he will run his first marathon on US soil. See article below from ESPN.Gebrselassie to run New York MarathonNEW YORK -- Haile Gebrselassie, the world record-holder in the marathon, announced that he will run the New York City Marathon this fall. "I have to run New York," he said Wednesday. He has an eye on the record here, set by Tesfaye Jifar in 2001. When asked if he thought he'd break it, Gebrselassie said simply, "We'll see," with a telling smile. Gebrselassie, 37, was at Icahn's Stadium for a New York Road Runners event with hundreds of fifth-graders. This will be his first time running the NYC Marathon, although in 2007 he ran the NYRR half-marathon. He set the marathon world record of 2 hours, three minutes and 59 seconds in 2008 in Berlin, a time 3 minutes faster than the current NYC record. The internationally acclaimed distance runner from Ethiopia has won 124 world-class races, but only a few in the United States. "It's pretty much a thrill of a lifetime for us to host Haile in the marathon," NYRR CEO Mary Whittenberg said.
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World Class Runners
Here's another reason to keep exercising! Effects of aerobic exercise training on cognitive function and cortical vascularity in monkeysThis study examined whether regular exercise training, at a level that would be recommended for middle-aged people interested in improving fitness could lead to improved cognitive performance and increased blood flow to the brain in another primate species.
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Running Research
Running Drills: Strides (100m)April 12, 2010
You might think that running 100 meter strides won't prepare you for running a 5k, 10k, half marathon, or marathon, but we promise that it will. Take each stride as an opportunity to focus on your running form. Over time, those form improvements will carry over into your training runs, your pace runs, and (most importantly!) your races.
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Drills & Warm Up Routine
How to Implement Our Whole Body Workout Into Your TrainingApril 17, 2020This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration. Left and Right Side Planks - Targets the lateral abs Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks) Cobra - Abdominal Stretch Close Hand Push Ups - Also known as Narrow Grip Push Ups Glute Stretch - Stretches the buttocks muscles Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles) Quad Stretch - Stretches the front of the thighs Partner Punishment - Targets abdominal muscles Pointers - Core Body Stabilization Hamstring Stretch - 3 different stretches that target the back of the thighs Pretzel Stretch - Stretches the muscles of the back Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet) Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings Foam Roller - "Self Massaging" routine
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Whole Body Workout
How to Implement Our Warm Up Routine Into Your TrainingApril 14, 2025After an easy jog (according to your schedule) and light stretch, these drills will help prevent injuries, improve your running form, and increase speed. Please review the 7 videos below for descriptions of each. After each drill you should run the remaining distance to cover 100 meters so that when the 7 drills are complete you will have run 7×100 meters (exercises included). Then finish up your warmup with 3×100 meter strides. The 100 meters should be at your 1500 meter pace. Give yourself at least 30 seconds recovery (feel free to take up to 1 minute if desirable). Please review the video below for a description of a stride. We suggest you perform these drills and strides prior to all track workouts or tempo runs.
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Drills & Warm Up Routine
Coach Tom will be one of the featured presenters at this year's ATM Race Expo, Presented by Dell Federal. He is scheduled to speak at 4:15pm on Friday, October 22. Please check here for all the details and other information about the Expo.
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Army Ten-Miler
Quad StretchMay 13, 2019
You might notice that the front of your thigh gets sore after a hilly run or after a week of increased mileage. That soreness you feel is the 4 quadriceps muscles that make up the front of the thigh. Stretching them out will help in the recovery process.
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Whole Body Workout
Single Leg SquatMay 14, 2010We cannot overemphasize the importance of this exercise. It strengthens the hamstrings, glutes, and quadriceps. Being on just one leg also challenges your balance. Maintain good posture and remain as steady as possible throughout the motion.
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Whole Body Workout
Foam RollerMay 06, 2010Using the foam roller might hurt a little at first, but keep at it! Over time, you will see what a difference this "self massage" technique can make. Foam rollers are a runner's best friends!
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Whole Body Workout
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A Middletown, Delaware resident for over a decade, Michael has been married since 1993 to his wife Crystal, and has three kids: Connor, Carter, and Madelyn. Michael is Vice President of Operations at Zodiac Aerospace, where his division makes concrete placed at the end of runways in order to stop airplanes which have failed to slow. Michael grew up in Salisbury, Maryland about 90 miles away, before attending college at the University of Delaware.
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