Running Further with WCAP

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Now is not too soon to start your serious training for Army Ten-Miler, whether you will be running it in-person in Washington, DC on October 10, conducting your own Virtual Army Ten-Miler, or participating in an ATM Shadow Run.

According to US Army Major Kelly Calway, coach of the All-Army Team, “I would start now, even though it may seem like it's a long way out, because it takes time for your body to adapt and really be prepared to race. The race is in October, but you never know what the conditions are going to be on race day, so you want to get out there and train through some of these hot, humid days, cooler days and even rain.” 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 strength and endurance but don’t start off going for a speed that is not comfortable.

No matter what level runner you are, MAJ Calway recommends taking a 15-minute Balke test, performing a 10-minute light warmup, then go run 15 minutes as hard as you can and total how many laps you make it around the track; if possible, it is best to have someone count for you, as Calway’s daughters sometimes do for her. “Whether you run six laps or ten, you can figure out from that what your max is, and set your pace from that.” Even as an accomplished world class athlete who has raced competitively for some 30 years, Calway still tests herself regularly.

That said, Kelly Calway is in favor of having a running partner or partners – someone on your same level who will provide both competition and inspiration. With the elite runners on the All-Army team, spread out as they are at various duty stations, they’ve managed to motivate each other online, thrown out challenges for each other, set 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 veteran ATM runners as they can provide the voice of experience. The official ATM social media pages are an ideal way to connect and learn about other’s experiences, challenges and advice. For the first time ATM participant, commitment and accountability are imperative. MAJ Calway offers four basic principles for new runners and first-time competitors: 1. First of all, get the right shoes – this is your one piece of equipment, so it has to be perfect. Go to a store where someone will sit and work 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 if not in person, don’t have to post photos, just encourage and support each other.

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.

Initially, she was on the treadmill (equipment that she has never liked, preferring outdoors except in the most severe weather extremes), walking, then running, then outdoors running with her girls in their little running outfits. Returning to form took months and has made Kelly appreciate running more than ever, realizing what a gift it is for her. Perhaps not surprisingly, while on bedrest, Calway completed some additional coaching classes, learned to embroider, and spent time reading and writing. In addition to knowing how well you and your partner can work together, it is equally important not to force a running relationship when the pair are at very different levels. Coach Calway, in addition to being active-duty military is also a wife and mother to two young daughters. She met her husband, US Army Major Chris Calway, at US Army Airborne School in Fort Benning, Georgia. She was already an established elite athlete who had been on the track team at NC State, while also participating in ROTC. Chris Calway was a sprinter, not a distance runner, but perhaps in an effort to impress, committed to running with Kelly in the evenings, after classes. As their relationship progressed (they recently celebrated their 15th anniversary), it was clear that running together was NOT going to be one of their couple activities.

“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 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. She is a serious swimmer, but with all of the pools closed during the pandemic, she turned her focus to running and has grown to love it, much to her mother’s delight.

Both of the Calways run in organized races though - for logistics reasons – never in the same race. When she has been training for major competitions, Chris and the girls support her along the route, set up water stations and cheer her on. When she’s training at a track, the girls will keep track of her laps for her. When the girls are playing soccer, Kelly will do runs around the fields or park. At the community pool, she can do cross-training the deep end of the pool, as she has done on a family move night while everyone else was focused on the film. Commitment is key, but so is flexibility and fitting runs and workouts in when you can if you miss a scheduled workout due to circumstances.

How does one balance work, family and training for the Army Ten-Miler? MAJ Calway circles back to what she says is the key – being committed but flexible. Personally, she does not have a problem with motivation, but if you ’re training and motivation is an issue, focus on getting your training in and not missing more than one day.

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

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