THE ROAD TO BOSTON
Coach Mark Buciak’s 2023 WINTER BASE TRAINING
RUNNERS OF ALL ABILITIES ARE WELCOME!
24 Week training program from early December to end of April 2023 including plenty of hills & trills. Perfect winter program for all Spring marathons & half marathons. Or perhaps you just want to stay in condition to be ready for Spring. Featuring: Weekly Saturday Group Runs at the 1400-acre Morton Arboretum
KEY DATES: KICK OFF RUN: Saturday, December 3rd at Morton
January 7th, Saturday: 1st Run of 2023 at the Morton Arboretum at 8:45am March 19th, Sunday: Cary Half Marathon March 25th, Saturday: 10 to 20 Mile Training on the hills of Barrington, IL
SATURDAY RUNS: Morton Arboretum, Barrington, IL and Oz Park, Chicago
EXPERIENCE ON YOUR SIDE: Coach Mark(PB: 2:30) a Quarter Century Club member, the most experienced Marathoner Coach in the State of Illinois, having completed the last 43 Boston Marathons and has been coaching for 30+ years
TRAINING PROGRAM: Includes a daily workout, weekly e-mail newsletter with tips, encouragement and more, race planning, access to Coach Mark by phone and e-mail for your questions, social events such as monthly post run breakfasts and an end of the season celebration in late April 2023 MORE INFO AT: theroadtoboston@rcn.com or 773-307-0033
2020 BOSTON MARATHON: Thoughts From a 40 Year VeteranBy
Mark Buciak -
April 16, 2020
PHOTO Attached: “The starting line of the Boston Marathon in Hopkinton, MA will be empty of runners this Monday for the first time in 124 years.”
PHOTO CREDIT: Coach Mark Buciak, QCC
This Monday, April 20th is Patriot’s Day in the Commonwealth of Massachusetts.
It is the celebration of “The Shot That Was Heard Around The World!”……
The start of an eight year War for our Independence.
For the last 126 years the Boston Athletic Association has hosted and organized the Boston Marathon.
This is oldest annual contested footrace in the world.
It was once called America’s Marathon in part because it was one of the few or only Marathons in the United States.
A lot has changed in the last 123 years: From 11 runners to 30,000 runners and from leather dress shoes to high tech/light weigh running shoes.
For the 10 years the official lead vehicle was a bike because cars were not invented yet!
The course has remain entirely the same except for minor changes in the start and finish lines.
Of course, the roads are not longer dirt, they are paved in the 1940’s.
Could you imagine running 26.2 miles through mud on a rainy day!
This Patriot’s Day in the Commonwealth, there will be one major unthinkable change:
There will be no Boston Marathon.
I had have the privilege and honor of running the last 40 consecutive Boston Marathons.
This Monday, April 20th will be one of the strangest days of my life because I will not have my toes on starting line in Hopkinton.
I do plan to run some miles in Chicago and will start at my run at 10:20am (ET).
This is the starting time of the 2nd wave.
Let me know if you wish to join me as we run 6 feet apart starting in Lincoln Park starting at Oz Park.
I will reward myself with a care package from the world famous Bova Bakery in Boston’s North End. You too can order your goodies from Bova at: BOVABAKERYBOSTON.NET.
Mention that you know Coach Marathon Mark from Chicago and you will probably get a bonus.
I welcome my fellow Boston Marathoners as well as other runners to email me with your thoughts and what you are going to come this Monday.
As soon as we get the ALL CLEAR, you are welcome to train me with me for Boston, another Fall Marathon, a half Marathon or just to get into better condition.
I am looking forward to receiving your comments and returning to Boston on Monday, September 14th to run my 41st Boston Marathon.
Wishing everyone a Happy Patriot’s Day!
Enjoy it with some miles and goodies from Bova!
Coach Mark Buciak
Program Director, THE ROAD TO BOSTON Training Program
Vice-President, Boston Quarter Century Club
State of Illinois Record Holder: 40 Consecutive Boston Marathons
PB: 2:30:25, Boston 1983
TIPS FROM ATHLETICO PHYSICAL THERAPY............. Running Etiqutte.........
Running Etiquette
Running solo outdoors is the best way to get your mileage in right now. To comply with social distancing, use these tips: https://www.athletico.com/2020/04/03/what-is-proper-running-etiquette/
I encourage you to run on your own.
You do not have to run far or fast.
Remember: "Anything is more the zero!"
The earlier you run in the morning, the less people will be out.
Therefore, it should be safer to run an easier to keep the 6 feet distance rule.
Athletico’s Partnership with Coach Mark Buciak's THE ROAD TO BOSTON Training Program
Athletico Physical Therapy is proud to partner with THE ROAD TO BOSTON Training Program and provide physical therapists to help keep their athletes at peak performance. Having an Athletico physical therapist onsite ensures rapid recovery from injury and prompt return to running.
Free Assessments Offered to All Athletes of THE ROAD TO BOSTON Training Program
Athletico would like to offer all athletes a FREE ASSESSMENT for any aches and pains you may encounter. No matter how your pain starts – let us take the first look and recommend treatment options to help you get back to doing the things you love. Free assessments are available in clinic or virtually from the comfort of your home.
Don’t delay the recovery process.
To schedule your free assessment with a PT that specializes in treating runners and athlete at an Athletico clinic near you, email Coach Mark.
Coronavirus: Why Exercise Especially RUNNING is One of the Best Medicines
By: Coach Mark Buciak, QCC
Yes, the several weeks have been difficult for everyone and the next several weeks probably will even be more difficult.
What positive things can we do?
-1- Eat healthy and drink plenty of water
-2- Stay on a schedule. True, your routine probably has been changed because of the current situation so develop a new routine
-3- Be kind and patient with others
-4- Do something good for others. It could be as simple as calling a friend, neighbor or family that you have not been in contact with for a long while.
-5- EXERCISE: This does not mean you have to run a Marathon! It could be mean a 10 to 30 minute stretch, Pilates, yoga session first thing in the morning, then a later morning easy run followed by an early evening walk before dinner.
-6- SURPRISE BONUS for YOU........At the end of this email.
Fears of a Covid-19 coronavirus pandemic are a timely reminder that regular exercise as part of a healthy lifestyle is still one of our best defenses.
If you’ve been following the news, you know the drill: wash your hands thoroughly, cough or sneeze into a tissue or your elbow, clean surfaces thoroughly, self-isolate if you think you’ve been in contact with an infected person. Until a vaccine is developed, these are the recommendations for preventing the spread of Covid-19.
However, if you’re reading this, the good news is that you are probably already doing the very best thing you can to boost your immune system and prepare your body to fight disease – exercising especially running.
If exercise was a pill it would be regarded as a wonder drug, the best medicine, so powerful are its known effects to improve everything from general wellbeing to musculoskeletal disease to cardiovascular problems to diabetes, multiple sclerosis, mental health, anxiety and depression.
So, aside from getting stronger and fitter, here are three big reasons to keep exercising – or to start if you aren’t already:
SUPPORT YOUR IMMUNE SYSTEM
It’s simple – being physically fit increases your immunological fitness too. Basically, exercise increases blood flow and mobilizes white blood cells, one of the main defenses against harmful microbes. At least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week is recommended, but anything is better than ZERO.
One study found that just 30 minutes of brisk walking increased the circulation of natural killer cells and other immune system warriors in the blood.
REDUCE YOUR RISK OF CHRONIC ILLNESS
The American College of Sports Medicine’s “Exercise Is Medicine” project has documented the myriad health benefits of exercise, including lowering the incidence of various cancers, reducing the risk of excessive weight gain (with its associated health problems, including diabetes) and improved cardiovascular health (including lower risk of hypertension and stroke). All of these contributed to an overall lower risk of all causes of mortality in people who exercise. Another large analysis reported in 2009 found these same benefits were experienced by people already suffering from chronic conditions.
IMPROVE YOUR MENTAL HEALTH
Stress hormones compromise immune function but exercise, including yoga and running, is very good at combatting stress. Numerous studies have shown that regular physical activity is associated with better mental health, including a reduced risk or incidence of dementia, reduced feelings of anxiety and depression, improved cognitive function, improved quality of life, improved sleep. Again, the latest neuroscience shows that even moderate physical activity can have major benefits.
To say exercise is always more effective than conventional medicine is a stretch, and no one is saying a workout will help in a genuine health emergency.
Running and other exercises are NOT the solution to Corona-19 but they will help keep your body and mind in better condition so you can deal with a new normal until we can beat it and return to a regular routine.
BONUS FOR YOU..............
I certainly realize that many of you do not live in the greater Chicago area and if you do, you don't want to risk being in even a group of 5 or 10 fellow athletics. So, I have an opportunity for you to keep you on track with your indoor workouts at home
At NO cost what so ever…………………
Free fitness videos from Yoga and Pilates to Spinning plus make other classes from the outstanding instructors at FFC (Formula Fitness Clubs) in Chicago.
Here's the link for your 30-day TOTAL FREE TRIAL.......... www.ffcondemand.com
You will probably have to copy and paste this link.
For those of your who live in the greater Chicago, we will continue to meet for our weekly Saturday Group Runs (Locations and Starting Times will vary each week) but will limit our group to 10 runners.
So, if you wish to join us, it is a MUST that you RSVP to me by 3:00pm on Friday at: theroadtoboston@rcn.com
Keep running and working out. Stay safe, healthy and strong,
Coach Mark
THE ROAD TO BOSTON 2023....FACTS, TRAINING TIPS,YOUR QUESTIONS
By Coach Mark Buciak, QCC,
Vice-President of Boston's Quarter Century Club
BOSTON FACT:
For the first 40 years of the Boston Marathon, all runners were given a complete physical examination the morning of the race.
This is when the Boston Marathon had less than 200 runners and it started at 12noon.
The exam was discontinued as entries increased.
BOSTON 2023 TRAINING TIP:
Even though the BAA does not require the marathoners to receive physical exams it is highly recommended that all runners schedule an physical exam including an EKG before they begin their training.
Unknown heart disease is the number one cause of death in marathoners.
COACH MARK BUCIAK, QCC:
Buciak has successfully completed the last 40 consecutive Boston Marathons and has a PB of 2:30:25.
No one in the State of Illinois has more Boston experience.
Coach Mark is the program director of THE ROAD TO BOSTON Training Program (www.theroadtoboston.info).
BOSTON TRAINING RUN:
All are welcome: 2023 Boston Marathoners, future Boston Marathoners and all runners
Date: Saturday, January 4th.
Location: The 1400 acre Morton Arboretum, Lisle, IL
Meeting point: Visitor's Center Annex off the main parking lot
Time: 8:40AM check-in, 9:00AM: Run
Distance: 5 to 10 miles
Cost of the run: Totally free
Admission to the Morton Arboretum is free for arboretum members
Post-Run Pot Luck Breakfast in the warm & cozy visitor center. Please bring a dish to share
RSVP: At: theroadtoboston@rcn.com
YOUR BOSTON MARATHON QUESTIONS:
E-mail Coach Mark at: www.theroadtoboston.info
Calendar of Key Dates
CHICAGO RUNNER SETS A NEW STATE OF ILLINOIS RECORD AT THE BOSTON MARATHON
A life long Chicagoan, Mark Buciak, member of Boston's Quarter Century Club set a new State of Illinois
record on Monday by completing his 44th consecutive Boston Marathon.
Mark has run more Boston Marathons than any other runner from the State of Illinois in the 126 years of the race.
In the extreme weather conditions of cold temps, strong head winds and heavy rain Buciak's 2nd half marathon
was only 63 seconds slower than his first and his last mile of the race was his fastest mile.
He had a surgery for a complete hip replacement at Northwestern Hospital only 4 months.
Buciak has a 2:30:25 PB in the 1983 Boston Marathon and has run the last 13 Bostons with a cow valve in his heart.
Coach Mark has completed 62 career marathons including 39 straight Boston Marathons. The only thing he loves more than running is sharing his passion and knowledge of running with other runners. Coach Mark has been training runners for over 25 years and is the only training program to have achieved a 100% completion rate for his marathoners (Chicago and Boston Marathons: 2007- 2017 ). He specializes in coaching charity runners. Helping them achieve their running and fund raising goals.
Check out Coach Mark’s heart experience at: http://www.impacteverydaynm.org/wednesday (You may have to cut and paste)
Coach Mark has completed 62 career marathons including 39 straight Boston Marathons. The only thing he loves more than running is sharing his passion and knowledge of running with other runners. Coach Mark has been training runners for over 25 years and is the only training program to have achieved a 100% completion rate for his marathoners (Chicago and Boston Marathons: 2007-2015). He specializes in coaching charity runners. Helping them achieve their running and fund raising goals.
Check out Coach Mark’s heart experience at: www.impacteverydaynm.org/wednesday
Check out Coach Mark’s heart experience at: www.impacteverydaynm.org/wednesday
About Coach Mark
◦ Completed 39 consecutive Boston Marathons
◦ Has a personal best of 2:30:25
62 Career Marathons
◦ Writer and inspirational speaker
◦ Read Coach Mark's Bio
Reading
Tips to boost your immunity
Top 10 Healthy Foods
100K Lifetime Miles and Winter Running and "The Flying Finn"
Heart Health: NUTS!. More information, click on the "Tip of the week" tab on the left
Top 10 Healthy Foods
100K Lifetime Miles and Winter Running and "The Flying Finn"
Heart Health: NUTS!. More information, click on the "Tip of the week" tab on the left
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Words to live and run by
If you want to run, then run a mile. If you want to experience another life, run a marathon.
- Emil Zátopek
