Rogue of the Week – Fred


1. Did/do you always find running enjoyable?

Yes, but I never really competed in running until I was in my late 40’s. I played other sports in high school and ran for fitness, and I continued to run for fitness on and off until I was 45. As I really made running a habit, my competitive nature took over.

2. What is your favorite distance?

I would say the marathon. It is so hard, and there are so many factors out of your control. All you can do is train hard, and run the best race that you can that day. It is an incredible challenge.

3. What do you struggle with most in running?

Finding the correct balance between training and family life. My children are older, but I struggle with finding that balance where they and my wife (Susie) do not feel like I am abandoning them. Helping Susie train for a half marathon and coaching here has helped me focus on someone other than myself in running.

4. Do you remember your first 5k, half marathon and/or marathon time?

Not the 5k or half marathon, those were many years ago. My first marathon time was 4:01:48. Not being under 4 hrs drove me hard for the next training cycle.

5. What is your advice for someone looking to improve speed and/or endurance?

Tempo runs, tempo runs, and more tempo runs for the marathon distance. Add marathon pace miles during the middle of your long runs once a month. Near the end of the training cycle, add some marathon pace miles at the end of your long run. Get your weekly mileage as high as your body will tolerate for those late marathon miles. Finally, do not be afraid to swap a hard training day. Some days your body is off, or your schedule will not allow the planned hard run. Make the schedule adjustment, and you will have a higher quality hard training day.

6. What is your can’t live without running gear, besides shoes?

My polar watch.

7. Ok shoes, do you rotate? If yes, how many in rotation – explain.

I rotate three shoes during my training. I have a speedwork/tempo pair that I will use during the marathon, a general run pair, and a recovery run pair. The speedwork pair is Nike Lunarglide, the general run pair is Nike Zoom Odyssey, and the recovery pair is Brooks Transcend. I also have running flats for races short than a marathon, which are Nike Lunar Racers.

8. Do you have a mantra that you use when racing or training?

Suck it up buttercup.

9. Do you ever feel unmotivated to train? If so, how do you overcome?

Of course. Typically I just get out of bed and suck it up. I have never regretted going for my run. When I feel burnt out during the end of a training plan, I may give myself a day off on a recovery day. I get mentally tired more than physically tired and that allows my mind just to have a day off.

10. What is the best thing running has given you?

Being able to inspire others to get fit. I have had so many people tell me that they follow my running/racing posts and they have become inspired to make fitness and nutrition a bigger part of their life. How can that not make you feel good. I have also enjoyed traveling to races with my wife. It has given us a new reason to travel now that we are empty nesters. I also really enjoyed sharing my Boston Marathon experience with my family. They may have not run the mile, but they sacrificed when I trained. It was so special to see them on Boyleston Street cheering me on. It really put the experience in perspective. And finally, I have made some great friends through running, and I am making even more since joining Rogue.

Fred is such an asset to the Rogue team with his drive and determination, along with his strong support of team members. He’s going to accomplish his goals and we can’t wait to cheer him on.