RED ROSE RUN

It was incredible to see so many people out on the streets of Lancaster this morning for the Red Rose Run 5 Miler. This is exactly what the sport of running is all about.

Every single person who laced up their shoes today came to the starting line with their own distinct goals. Some were out there aggressively fighting for top podium spots. Others were out there simply to cross the finish line, test their limits, and enjoy a fantastic time with friends, family, and the community afterward. Then you have the seasoned veterans, battling it out against a high school teammate or a rival from decades ago for a coveted age group award.

But the real beauty of this race is the collective energy—the people running, the crowds supporting, and everyone young and old alike lifting each other up while pushing their own boundaries.

Going the Distance for a Friend

I personally made the trip down to Lancaster today for a very specific reason: to support CPT Sam Chelanga.

Sam and I first got to know each other during afternoon runs when we were stationed at Fort Lee, Virginia. For those who don't know Sam's background, he is a 41-year-old former Liberty University standout, a 14-time All-American, and a two-time NCAA National Cross Country Champion who once set the staggering NCAA 10K record at 27:08.49. He flew in late last night after a long day doing Army things at Fort Bragg, North Carolina, where he is currently stationed.

Despite his elite pedigree, Sam was always kind enough to slow down and match my speaking pace on our military base runs, and we have continued to stay in touch ever since.

Soon after I left Fort Lee, Sam and his wife, Mary-Beth, started an online coaching business called Cup of Tea Fitness. I was lucky enough to be one of their very first guinea pigs as they began building and testing their program.

Coming Full Circle

Seeing everyone out there today really brought things full circle for me. Standing on the course, I was reminded of my days as an assistant cross-country coach at Susquehanna University when I got to watch the development of a runner named Alex Price.

Alex came to the River Hawks from 2011 to 2015 as a walk-on, but through sheer work ethic, he developed into one of the top distance runners in the program's history. He became the first SU runner in years to qualify for the NCAA Division III Championships, placing 197th overall at the 2014 national meet and earning All-Mideast Region honors.

The truly amazing part of the running community is watching where that dedication leads after graduation. After a brief hiatus, Alex returned to competitive running in the Lehigh Valley area and rocketed to national prominence as an elite marathoner. He eventually secured his standard for the U.S. Olympic Marathon Trials by running an outstanding 2:15:24 at the California International Marathon. Watching a runner go from a collegiate walk-on to an Olympic Trials qualifier is the ultimate proof of what consistent, dedicated training can do.

The Sparks That Built runFAS

Whether it's pacing a friend in the Army, coaching collegiate athletes at the start of their journey, or watching them chase Olympic-sized dreams years later, these connections are the lifeblood of the sport.

Sam and Mary-Beth, alongside absolute legends like Chris Clark and Neely Spence Gracey, have all played a monumental role in shaping my own desire to get into individual coaching. They are the exact reason I started runFAS.

Neely's background alone is a masterclass in what is possible in this sport. She is the most accomplished distance runner in the history of the Pennsylvania State Athletic Conference (PSAC) and one of the most decorated student-athletes in Shippensburg University history. Across four seasons of cross country and three seasons of indoor and outdoor track, she won eight NCAA Division II National Championships and finished as an 11-time NCAA All-American.

From winning historic national titles on snow-packed courses to setting an all-time NCAA Division II 5K record of 15:33.83 at the Mt. SAC Relays, Neely's collegiate career was legendary. Since graduating, she has stayed at the pinnacle of the sport—finishing as the top U.S. woman at the 2016 Boston Marathon, qualifying for four Olympic Trials, and co-authoring the book Breakthrough Women's Running.

Creating a Place to Belong

My goal with runFAS isn't just to hand out training blocks; it's to take the wisdom of runners like Sam and Neely and use it to create that deep sense of community, support, and belonging we saw on the course this morning, no matter what your personal goals are.

I managed to completely rewrite my personal records in my late 30s and early 40s because of the influence and mentorship of these world-class runners. Since founding Get Running Coaching back in 2013, Neely has helped nearly 1,000 runners work toward their goals. If you are looking for that big marathon PR or want to take your training to the highest possible level, I highly encourage you to check out what they are doing:

• For Everyday Excellence & Community: Check out Sam and Mary-Beth's program at [Cup of Tea Fitness].

  
  

• For Elite-Level Training: Take a look at Neely's program at [Get Running Coaching].

Whether you are aiming for the Olympic Trials or just trying to survive your first local 5-miler with a smile on your face, surrounding yourself with the right coaching and community

makes all the difference.

Great job to everyone who crushed it out there this morning! Keep moving forward.