If you'll remember, every other Monday I'll feature a Movin with Micky post, talking about my own fitness and health goals, and also featuring blog readers who are achieving their own goals and/or helping others as well.
Today I want to feature David Sevcik, from Denver Colorado. David is my cousin and I knew he'd be a great person to talk to about health and fitness as he's an avid runner who has participated in many marathons and other distance races (and has placed very highly in many of them. Seriously, he's CRAZY fast. Those genes didn't trickle down to yours truly.)
David helped his mom (my aunt Lisa) train for her first marathon, so I asked him if he'd share about the training and some of his tips. Take it away, David!
* Tell us about your running background and when you started running.
I started running as a sophomore in high school after deciding golf wasn't for me. I was never a front runner in high school and finished 7th on our team as a senior. I then started the Iowa State Running Club where I saw a lot more success. In our best year the club finished as the 2nd best collegiate running club in the nation. We lost to a team we had beat just 3 weeks prior. The same year the running club won the Half Marathon Collegiate Club National Championships as well as I won the race individually. I've become an avid distance runner with my best ever finish being 49th (27th American) at the 2015 Boston Marathon.
* You mentioned that you helped your mom train for her first marathon; what program did you use in her training? Can you give us an idea of the training schedule?
My mom started running in her late 40's and initially just wanted to finish her first marathon under 5 hours. She had never ran in her life and had trouble making it a mile without walking. Her first go around she worked on a training plan through a local church group. Most of these training plans involve running 3-4 days a week with a few very short runs (2-3 miles) and one very long run (15+). When my mom mentioned she wanted to run Boston I knew I needed to give her more advice. We started with 3 days a week running anywhere from 20-40 minutes. We gradually built her weekly training up to 5 days a week with an hour a day. The goal was to just run for one hour without stopping. Pace truly didn't matter as long as it was continuous. We then built up a mid week and weekend long run. These runs ended up peaking at 2 hours and 2.5 hours. Once these were going, we also looked at the course she was going to run and designed certain workouts to mimic the course. Since her goal was the Des Moines marathon I knew that the first 8 miles were hilly and the last 18 were relatively flat. So one example of a workout would be to run hill repeats and then follow that with a 3-4 mile marathon goal pace run. At the end of 4 months she was able to finish her marathon in 3 hours 59 minutes and some change to qualify for Boston.

* Do you follow a particular diet or eating plan while you're training?
As I get older I believe diet is more and more important. I've never followed a strict diet, but I do watch what I eat before a big workout or long run. If I know I'm running 20 miles in the morning I won't drink a beer, or have ice cream the night before. It's important to listen to your body and make sure your stomach is comfortable the following day. I do think Calcium pills, iron supplements, and a multi-vitamin are beneficial.
* What device(s) do you use in your training, if any? (FitBit, Garmin, etc)
I just use a normal $30 watch that tells me time. I'm a fan of Garmin, however I think it is important to not pay too much attention to all the numbers and let your body tell you what it should be doing and what it should not. Don't worry about your pace as much as your time and the overall effort. I do warn people that as beneficial as a Garmin or other GPS device might be they can also be just as harmful when you let the numbers direct your running
* What advice would you have for someone who's thinking about doing their first long-distance run?
Here's a couple things I'd tell someone doing their first race:
1. Your mind will limit your potential more then your body. Running is very mental and don't talk yourself into believing anything negative or against your goals.
2. You are only going to get out what you put in. Starting to run is hard for everyone. It will take 3-4 weeks to create a comfortable habit, but running consistently is the only way to improve.
3. The proper shoes make all the difference. Go to a running specialist store. Do not go Dick's, Scheels, or other big box retailer to find the proper running shoes. Big box retailers will not do a good job period. Also with your running shoes, your focus needs to be on comfort and the correct style. The best shoes will not be as pretty as the Nike Free's, but you will be less likely to get injured.
4. Having a personalized coach will help you a lot more then finding a random plan on the internet. If you want to see your best results it is best to have a personalized training plan that focusses on your strengths and weaknesses, as well as can be built and adjusted around your normal schedule.
Thanks again to David, we appreciate you sharing with us!
Have a magical day!