Tom started runcoach in 2002. His main objective was to equip more runners with the successful training philosophies he was exposed to. In 2007 Tom and the team found a way to make our proven training more widely available through the new online resource
Tom has qualified for the Olympic Trials Marathon three times (2000 ’04 and ’08). He trained under legendary coach Harry Groves at Penn State and graduated in 1996. Tom ran with the Nike Farm Team and Coaches Jeff Johnson, Vin Lananna, Jack Daniels and Ray Appenheimer from 1996-2004. From 2004-2006 Tom served as Assistant Distance Coach to Frank Gagliano for the Nike Farm Team.
Through runcoach Tom has helped thousands of runners set new PR’s. He has trained Marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running with the right approach.
It occurs to me that we spend a good deal of time with emphasis on the keys to our training approach:
However sometimes I see even the most organized, motivated runners miss out on some of the basics. Everyone knows to wear sweats and bundle up in the winter months, but what about the kind of cold Fall presents. It's tricky to dress for the 40 - 50*F (5-15*C) days.
As always I am most concerned that all you remain healthy. Remember if you're healthy, you're aerobic economy can be continuously developed through stress, recovery and compensation/conditioning.
So here are a few basics for running attire in the 40-60 degree temperature range. 
As you run you will feel warmer, that's your body's engine heating up. That's why I suggest dressing for how you will feel 20 minutes into the run then the first mile. If you are running long, bring a change or clothes of a warm sweatshirt to change into after you finish up. It's never fun to be sitting in your frozen sweat on the drive home.
Distance runners need strong calves and feet in order to reach the finish line of a
marathon or half marathon. This drill will help activate all the tiny muscles in the feet
and challenge your calves. 
Like the previous drill, heel walking targets the muscles of the lower leg, ankle, and
foot. More of the emphasis, however, is on the shin. This drill plays an important role
in the prevention of shin splints (one of the most common complaints of distance
runners).
You might think that marathoners don't need high knee lift, but they do! This drill will
help strengthen your hip flexors, improve your flexibility, and lengthen your stride.
With every step you take on a run, you want your foot to strike off the ground with as
much power as possible. This drill will prepare your body to do that. 
As high as you can get, as quick as you can get, as high as you can get, as quick as
you can get....keep repeating that to yourself as you do this drill. That increased
turnover and increased knee drive will soon carry over to your running form.
Butt kicks are a great way to stretch the quadriceps (the muscle in the front of the
thigh). The quads are important for lifting your knees and increasing your speed.
Quads are often the first thing to go at the end of marathons, causing runners to come
shuffling across the finish line because they have a hard time lifting their feet off the
ground. This drill will keep that muscle flexible and ready for action.
For Quick Skips, don't worry about the distance that you cover. This drill is all about
maximizing turnover and minimizing the amount of time that your feet spend on the
ground.
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