2021 Army Ten-Miler Training Guide

ISSUE 02 • AUG 2021 • WWW.ARMYTENMILER.COM

ARMY TEN-MILER TRAINING GUIDE

EXCLUSIVE INTERVIEW

ATM TRAINING GUIDE

2021 SPONSOR MESSAGES

Hear from WCAP Team Coach

Run Your Best 10 Miles

Special ATM Sponsor Messages

#RunArmyRunStrong

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ASSOCIATION OF THE UNITED STATES ARMY

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THANK YOU 2021 ATM SPONSORS CO-LEAD SPONSORS

MAJOR SPONSORS

SUPPORTING SPONSORS

ATM TRAINING GUIDE | 2021

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PHILANTHROPIC SPONSORS

Please Contact Gia Bower - eloise.m.bower2.naf@mail.mil to become a 2022 ATM Sponsor.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

#RUNARMYRUNSTRONG

TABLE OF CONTENTS Whether you're a veteran of multiple Army Ten-Miler races or gearing up for your first ATM, get ready for the Army's 37th Annual Race by reading helpful training tips from top professional runners included in the Army Ten-Miler Training Guide.

RUNNING , ATM SPONSORS & MORE

06 DEPUTY RACE DIRECTORS NOTE Hear from the Army Ten-Miler Deputy Race Director, and why we believe that 2021 will be your best 10 miles yet.

07 RUNNING FURTHER WITH WCAP Train STRONG with US Army Major Kelly Calway, coach of the All-Army Team. Learn about her four principles to run your best miles.

11 10 MILER TRAINING PLAN Train to run the best 10 miles of your life! We're rooting for you.

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10 MILER TRAINING PLAN

13 ATM GEAR

GEAR UP & LOOK HOOAH! 16 ATM EXPO DETAILS presented by Navy Federal Credit Union Learn everything you need to know about packet pickup, runner gear and more, all available at the Army Ten-Mile Expo!

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ATM GEAR

ATM HOOAH TENT ZONE

Special ATM Gear pricing during Race registration!

presented by KBR You're invited to the ATM Post-Race Party, the ATM Hooah Tent Zone!

GENERAL DYNAMICS PASTA DINNER Pasta, Fun and more, all at the General Dynamics Pasta Dinner!

20 ATM VIRTUAL YOUTH RUN Learn more about how kids can be an ATM champ, too!

21 SPONSOR SPECIAL MESSAGES Hear from 2021 Official Army Ten-Miler Sponsors

FACEBOOK.COM/ARMYTENMILER WWW.ARMYTENMILER.COM

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ATM TRAINING GUIDE | 2021

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#Run Army Run Strong

Deputy Race Director's Note

Maya Johnson Army Ten-Miler Deputy Director Dear Runners,

The challenges and obstacles we face don't define who we are, but the strength and

We at Army Ten-Miler look forward to

determination we show to overcome them do.

welcoming you to the 37th Annual Army Ten-Miler!

Exercise helps us maintain a healthy body and mind, giving us the focus and motivation we

It has been a long and challenging year for all

need to succeed in our daily lives. We hope

of us, and we are very grateful to all of you for

you utilize this training guide in your daily

your support of the race and U.S. Army Family

training routines and ask that you to please

and MWR Programs. This year Army Ten-Miler

share your milestones with us via ATM social

is featuring an In-Person and a Virtual Race

media channels.

with a Virtual Youth Run. We hope you will We look forward to cheering you on!

comfortable, whether you are an Army Ten-Miler veteran or a first-time runner.

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Run Army Run Strong!

Thank you,

As Eleanor Roosevelt once famously said, "You must do things you think you cannot do" such as running as far as you can, finishing those ten miles, to setting a new personal record.

Maya Johnson DEPUTY RACE DIRECTOR

ATM TRAINING GUIDE | 2021

participate however you feel most

Running Further with WCAP Written by KERRY LYNN BOHEN

Calway stresses that after registering and putting the race on your calendar, the very first step, no matter your fitness or running level, is to assess realistically exactly where you are in the process and build your training program and schedule on that, rather than train based on where you want to be, or have been in the past. She warns that even elite runners can overestimate their pace and risk injury. The trick is to be consistent, building

Now is not too soon to start your serious training

strength and endurance but don’t start off going for

for Army Ten-Miler, whether you will be running it

a speed that is not comfortable.

in-person in Washington, DC on October 10, conducting your own Virtual Army Ten-Miler, or

No matter what level runner you are, MAJ Calway

participating in an ATM Shadow Run.

recommends taking a 15-minute Balke test, performing a 10-minute light warmup, then go run

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According to US Army Major Kelly Calway, coach

15 minutes as hard as you can and total how many

of the All-Army Team, “I would start now, even

laps you make it around the track; if possible, it is

though it may seem like it's a long way out,

best to have someone count for you, as Calway’s

because it takes time for your body to adapt and

daughters sometimes do for her. “Whether you run

really be prepared to race. The race is in October,

six laps or ten, you can figure out from that what

but you never know what the conditions are going

your max is, and set your pace from that.” Even as

to be on race day, so you want to get out there and

an accomplished world class athlete who has raced

train through some of these hot, humid days,

competitively for some 30 years, Calway still tests

cooler days and even rain.”

herself regularly.

That said, Kelly Calway is in favor of having a

For the first time ATM participant, commitment

running partner or partners – someone on your

and accountability are imperative. MAJ Calway

same level who will provide both competition and

offers four basic principles for new runners and

inspiration. With the elite runners on the All-Army

first-time competitors:

team, spread out as they are at various duty

1. First of all, get the right shoes – this is your

stations, they’ve managed to motivate each other

one piece of equipment, so it has to be perfect. Go

online, thrown out challenges for each other, set

to a store where someone will sit and work with

goals and generally provided support for everything from running to moving and more.

As live events and activities move back to the forefront, running groups are another ideal way for someone training for the Army Ten-Miler to work out, and groups exist for every level of runner. While runners at your own or a similar fitness level is best for head-to-head training, it can also be extremely useful to connect with

you to get the fit right. If they’re not working for you, bring them back!

2. Work on form. It is really important to ensure that you have core strength for your form to be the most efficient. Core, glutes, pick up those knees…

3. Find a partner; it is always nice to run with someone – try to find someone you can text with

veteran ATM runners as they can provide the voice

if not in person, don’t have to post photos, just

of experience. The official ATM social media

encourage and support each other.

pages are an ideal way to connect and learn about 4. Commit! Register for the Army Ten-Miler, figure out your plan and training schedule. Whatever motivates you, seek that and go after it It is important to have a training schedule with a goal pace/time for Army Ten-Miler race day, but it is equally important to be flexible when life interrupts. Despite not being a morning person, Coach Calway does try to get her weekday runs in during the early am, before work. If circumstances don’t allow that, she always keeps her running kit in her car and will try to fit a run in at some other time of the day, such as lunchtime.

During the early months of the global pandemic Calway suffered a broken neck in a freak accident, while hiking with her daughters, shutting down her active lifestyle for nearly three months as was confined to bed rest with a hard neck brace. This was time out that she had never experienced in her life and getting back on track was a slow process.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

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other’s experiences, challenges and advice.

Initially, she was on the treadmill (equipment that

She is a serious swimmer, but with all of the pools

she has never liked, preferring outdoors except in

closed during the pandemic, she turned her focus

the most severe weather extremes), walking, then

to running and has grown to love it, much to her

running, then outdoors running with her girls in

mother’s delight.

their little running outfits. Returning to form took months and has made Kelly appreciate running

Both of the Calways run in organized races though

more than ever, realizing what a gift it is for her.

- for logistics reasons – never in the same race.

Perhaps not surprisingly, while on bedrest, Calway

When she has been training for major

completed some additional coaching classes,

competitions, Chris and the girls support her along

learned to embroider, and spent time reading and

the route, set up water stations and cheer her on.

writing.

When she’s training at a track, the girls will keep

In addition to knowing how well you and your

track of her laps for her. When the girls are playing

partner can work together, it is equally important

soccer, Kelly will do runs around the fields or park.

not to force a running relationship when the pair

At the community pool, she can do cross-training

are at very different levels. Coach Calway, in

the deep end of the pool, as she has done on a

addition to being active-duty military is also a wife

family move night while everyone else was

and mother to two young daughters. She met her

focused on the film. Commitment is key, but so is

husband, US Army Major Chris Calway, at US Army

flexibility and fitting runs and workouts in when

Airborne School in Fort Benning, Georgia. She was

you can if you miss a scheduled workout due to

already an established elite athlete who had been

circumstances.

on the track team at NC State, while also participating in ROTC. Chris Calway was a sprinter,

How does one balance work, family and

not a distance runner, but perhaps in an effort to

training for the Army Ten-Miler? MAJ Calway

impress, committed to running with Kelly in the

circles back to what she says is the key – being

evenings, after classes. As their relationship

committed but flexible. Personally, she does not

progressed (they recently celebrated their 15th

have a problem with motivation, but if you’re

anniversary), it was clear that running together

training and motivation is an issue, focus on

was NOT going to be one of their couple activities.

getting your training in and not missing more than one day.

“I love seeing couples who do run together, but for an elite competitor, it really doesn’t work out for either partner,” said Kelly. “But as a family, we make fitness part of our daily lives, and teamwork

ATM TRAINING GUIDE | 2021

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is essential. I get tremendous support from Chris and our girls, who will bike along with me on my runs. Our six-year-old has actually ridden 10 miles, keeping up with me on runs. Hazel, 13, taught Hattie how to ride during the pandemic.” Hazel is already competing in races near their home in Virginia.

More about Kelly Calway...

Former US Army World Class Athlete Program athlete Current US Army All-Army Team Coach Competed in three Olympic Trials Active-duty US Army Major stationed in Washington, D.C.; husband is also active duty.

They have two daughters, 14 and 6 Served in combat twice and earned Bronze Star Medal for meritorious service Has competed in multiple Army Ten-Miler races, finishing as the third-place female runner in 2016 2009 US Army Female Athlete of the Year Won 2013 Marine Corps Marathon

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

ATM TRAINING GUIDE | 2021

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ATM TRAINING GUIDE | 2021

10 Miler Training Plan

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Army Ten-Miler Shadow Run Series presented by General Dynamics Submit images to: tenmilerarmy@armytenmiler.com

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DID YOU RUN IN AN ARMY TEN-MILER SHADOW RUN SERIES EVENT? IF SO, SEND IN YOUR PICTURES FROM RACE DAY AND WE'LL SHARE THEM ON ATM SOCIAL MEDIA!

ATM Gear 2021 Level Wear Calibre ¼ Zip

Gear up and look Hooah with this comfortable and midweight Levelwear Peak training quarter zip. Featuring mesh underarm panels for ventilation, raglan sleeves, and a hidden pocket on the back right hip. This performance stretch fabric offers a warm and soft fit. The Army Ten-Miler logo is on the left arm and ARMY TEN-MILER on the placket. This $69 offer is a special registration price which includes shipping and handling. Offered in Unisex sizes S, M, L, XL, and 2X. All items ship within 18 days. Satisfaction is guaranteed by G&G Outfitters.

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Order Today, While Supplies Last!

www.armytenmilergear.com

ATM Gear 2021 ATM Training T-Shirts

Elevate your ATM training in this 100% polyester, moisture-wicking, short sleeve tee that has reflective details and strategically placed honeycomb insets for extra ventilation and breathability. This $35 offer is a special registration price which includes shipping and handling. Offered in women and men's sizes S, M, L, XL, and 2X. All items ship within 18 days. Satisfaction is guaranteed by G&G Outfitters.

Order Today, While Supplies Last!

www.armytenmilergear.com

ATM TRAINING GUIDE | 2021

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Give it your all at the ATM In-Person race!

Celebrate and share the highlights by visiting www.marathonfoto.com and make your race memories last a lifetime.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

Have you subscribed to the ATM eNewsletter?

Get up to date race info, hotel discount codes, and learn about all things ATM with the ATM eNewsletter! Subscribe on armytenmiler.com!

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ATM Expo

presented by Navy Federal Credit Union

Showcase your products and services to ATM runners, fitness enthusiasts, and U.S. Military Service Members at the two-day Expo before the race.

Purchase your booth for the 2021ATM Expo today!

Contact Tatiana Molina at Tatiana.m.molina2.naf@mail.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

Please Contact Tatiana Molina at tatiana.m.molina2.naf@mail.mil to become a 2021 ATM Expo Vendor.

ATM TRAINING GUIDE | 2021

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ATM Expo

presented by Navy Federal Credit Union

Please Contact Tatiana Molina at tatiana.m.molina2.naf@mail.mil to become a 2021 ATM Expo Vendor.

In-Person Race Runner Packets: Runner Packets including the finisher coin, runner shirt, bib, calendar, and bag will be available for pick-up at the Army Ten-Miler Expo.

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Virtual Race Runner Packets: Runner Packets including the finisher coin, runner shirt, bib, calendar, and bag will be mailed to the address included on Runner Registration.

All details will be confirmed and emailed out to race participants closer to the race date.

General Dynamics Pasta Dinner

General Dynamics Pasta Dinner Tickets: Order tickets when you register – only $33!

Known for its hearty buffet and esprit de corps, the dinner is attended by the Sergeant Major of the Army, Sergeants Major of the Guard and Reserve, and runners from around the world.

Dinner always sells out so order your tickets early. Visit your ACTIVE myEvents profile to purchase tickets.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

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ATM Hooah Tent Zone presented by KBR

Please Contact Travis Souza at travis.m.souza.naf@mail.mil for more info on the ATM Hooah Tent Zone

Secure your Hooah Tent today and support your runners and teams on October 10, 2021 at Army Ten-Miler Race at the Pentagon.

This popular post-race activity features U.S. Military commands from around the world that support their teams, promote their mission, and promote their "Army Spirit.” For further information or to purchase a Hooah Tent contact Mr. Travis Souza at travis.m.souza.naf@mail.mil.

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SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

Virtual Youth Run Virtual Youth Run Registration: Army Ten-Miler Virtual Youth Run Registration is Open Now! The Youth Run is a non-competitive race event for 13 years old and under. All runners get to experience the pride of completing a virtual ATM Youth Run. Each registered runner receives a race bib, t-shirt and a medal.

There are two options for the ATM Virtual Youth Run: 400 meters 1 mile Both events are for ages 0-13 years old.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

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2021 Official ATM Sponsors Co-Lead Sponsors

AUSA The Association of the United States Army (AUSA) welcomes you to the 37th Army-Ten Miler. As the race’s founding sponsor, AUSA continues to proudly cheer on those who support America’s Army. Learn more about how AUSA inspires Army supporters at www.ausa.org/atm

KBR KBR Government Solutions ensures mission success on land, at sea, in the air, space and cyberspace. We deliver science, technology and engineering solutions to governments and companies around the world. As the team behind the soldier, KBR provides next gen solutions to the U.S. Army for today and tomorrow. www.kbr.com

Major Sponsors

AAFMAA AAFMAA is the longest-standing, not-for-profit association exclusively serving the military community. Everything we do, from affordable term and whole life insurance, personal asset management, and unique survivor assistance, empowers military families to make smart, confident financial decisions through every stage of life. Visit aafmaa.com to learn more.

ACTIVE NETWORK ACTIVE Network proudly supports the 2021 Army Ten-Miler. Find your next race on ACTIVE.com

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THE BOEING COMPANY Boeing is a global leader in defense and space, serving customers in eight markets: autonomous systems, commercial derivatives, human space exploration, military rotorcraft, satellites, fixed-wing strike, integrated missile systems and weapons. It also offers an integrated services portfolio providing expertise in the areas of digital solutions, supply chain, modifications and maintenance, and training.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

2021 Official ATM Sponsors Major Sponsors (cont.)

COMCAST NBCUNIVERSAL Comcast NBCUniversal takes pride in connecting the military community to the moments that matter by creating an inclusive workplace for military teammates and special experiences for military customers and communities. Learn more at military.comcast.com.

GENERAL DYNAMICS General Dynamics proudly supports the 2021 Army Ten-Miler as a Major Sponsor, Presenting Sponsor of the General Registration Session, Title Venue Sponsor of the General Dynamics Pasta Dinner and the Presenting Sponsor of the ATM Shadow Run Series.Visit us at www.gd.com

GUIDEHOUSE Guidehouse is a leading global provider of consulting services to the public and commercial markets with broad capabilities in management, technology, and risk consulting. For more information, please visit: www.guidehouse.com

LEONARDO DRS Leonardo DRS is a defense solutions provider, a leading technology innovator, and supplier of integrated products, services and support to military forces, the intelligence community, and defense contractors worldwide. The company is organized into Advanced Sensor Technologies, Network Computing and Communications, and Integrated Mission Systems segments. Headquartered in Arlington, Virginia, Leonardo DRS is a wholly owned subsidiary of Leonardo S.p.A..

NAVY FEDERAL CREDIT UNION Navy Federal Credit Union proudly serves the armed forces, the DoD, veterans and their families. Reach your goals faster with a financial institution that puts your needs first. Our Members Are the Mission®.

Insured by NCUA.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

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2021 Official ATM Sponsors Supporting Sponsors

G&G OUTFITTERS The EVENTSHOPS Division of G&G Outfitters is a proud sponsor and the sole provider of the ATM branded merchandise. G&G’s EVENTSHOPS manages the ATM Online Store and Gear Store at the ATM Expo. Visit us online at www.army10.ggoutfitters.com and stop by the ATM Expo to pick up ATM Branded Name Brand Apparel.

MARATHONFOTO You make the memories; we'll make them last a lifetime. Be on the lookout for exclusive pre-race offers at www.marathonfoto.com. Check your inbox post-race for photo updates, and be the first to download and share your accomplishment.

Philanthropic Sponsors

ARCHDIOCESE FOR THE MILITARY SERVICES, USA (AMS) The Archdiocese for the Military Services, USA (AMS) provides the Catholic Church’s full range of pastoral ministries to those in the United States Armed Forces. This includes more than 220 installations in 29 countries, patients in 153 V.A. Medical Centers, and federal employees serving outside the boundaries of the USA.

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ARMY RANGER LEAD THE WAY FUND Army Ranger Lead The Way Fund, a 501(c)(3) non-profit, is an active duty, casualty assistance, recovery, transition and veterans organization that supports the ongoing financial needs of the Rangers and families of the 75th Ranger Regiment, beyond what the government can offer. The organization was founded in honor of Sgt. James J. Regan, who was killed in Iraq on February 9, 2007, while serving with Charlie Company, 3rd Battalion, 75th Ranger Regiment. Visit: www.leadthewayfund.org

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

2021 Official ATM Sponsors Philanthropic Sponsors

SEMPER FI FUND The Semper Fi Fund provides urgently needed resources and lifetime support for combatwounded, critically ill and catastrophically injured members of the U.S. Armed Forces and their families. Case Managers from the Fund work one-on-one with service members and veterans to understand and support their individual needs right now and throughout their lifetimes.

TAPS Run with Team TAPS: Team TAPS honors our fallen military heroes by going the distance for the families who have been left behind. Hundreds of people every year, from experienced runners to those new to the course, participate in events throughout the country to remember and honor our fallen service members and raise funds to help TAPS provide comfort and care to the families left behind. Get involved by visiting www.taps.org/teamtaps

TRAVIS MANION FOUNDATION Travis Manion Foundation empowers veterans and families of fallen heroes to develop character in future generations.

WEARBLUE wear blue: run to remember is a running community that honors the service and sacrifice of the American military. We empower families of the fallen; support our military, veterans, and their families, and remember the service members who have made the ultimate sacrifice.

Please Contact Gia Bower - eloise.m.bower2.naf@mail.mil to become a 2022 ATM Sponsor.

SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

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FROM TROOP READINESS TO RACE READINESS YOU CAN COUNT ON KBR Optimal performance begins and ends with KBR’s 75+ years of cutting-edge expertise, from maintaining the U.S. Armed Forces’ competitive advantage to enabling 35,000 runners to compete for their personal best.

The Team Behind The Mission VISIT KBR.COM/ATM TO LEARN MORE We Deliver.