Redford, MI - RunMichigan was able to talk with Paul Aufdemberge the Hillsdale College and Harper Woods Lutheran East High School alumni. Paul is the 1987 5000 meter NAIA Track and Field Champion and has personal best of 28:28 for 10K; 1:02:30 for the 1/2 Marathon and 2:20:56 for the Marathon. The Total Runner Southfield Store Manager will be heading to Birmingham, AL to try an earn a spot on the 2004 U.S. Marathon Olympic team.
RunMichigan: How did you feel in Chicago when you knew you had qualified for Olympic Trials Marathon? What did you do differently to prepare for the 2003 Chicago Marathon then you had for your previous marathons?
Paul: It felt great to qualify for the trials. When I crossed the finish line I was kind of out of it--I was kicking it in trying to make sure I got under 2:22 but I didn't have much left. I really wanted to see the official results just to make sure I had made it. My training was similar to when I ran my PR of 2:20:56 at Austin in 2001: my highest mileage week was about 120, several weeks in the 90-110 range, some good quality workouts of mile or 2-mile repeats. The last few years I have been running more mileage but at a little slower speeds than I did earlier in my career.
RunMichigan: How does it feel to be running in your first Olympic Trials Marathon?
Paul: I'm proud to be part of the field. I appreciate the support and the good wishes I''ve received from so many people in the running community.
RunMichigan: What is your goal for Olympic Marathon Trials race on Feb 7th ?
Paul: I'd like to say "To make the Olympic team", but to be realistic, I need to run a more conservative race. I would get some satisfaction out of running under 2:20, since I have not accomplished that before.
RunMichigan: Who are you currently training with and how is it helping you prepare for the trials? Who is currently coaching you?
Paul: I train quite a bit on my own, but I also run a fair amount with Dave Peterson and UDM track coach Guy Murray. It's a lot easier to get going on a cold winter morning if I am meeting someone to run. I am currently self-coached.
RunMichigan: What do you know about the Olympic Trials course and have you run the course before?
Paul: I have not run the course. I know that the course consists of a slight downhill first 9M followed by a 3-loop criterium-style segment, but that's about it. I'll look forward to checking the course out when I get down to Birmingham.
RunMichigan: Have you run any races recently in preparing for the trials, how did you do and what was the goal for these races?
Paul: I have raced sparingly the last few months, just a 10k (Turkey Trot), a 5k, and a 4-miler since the Chicago Marathon. I didn't run particularly well in any of these, but the goal was primarily just to get some faster running in. I considered racing more, but between the travel required to find quality races this time of year, and the feeling that I have fared better in the marathon when I have not run many long races, I decided to just focus on training.
RunMichigan: What are you doing over the next two weeks to prepare for the Trials?
Paul: I will do a couple more moderately long runs (15 miles or so), a couple of interval workouts, and some easy running.
RunMichigan: How do you balance work, family and running?
Paul: It's not always easy, but fortunately my wife, Jeanne, is a runner and understands the time I devote to training. I usually work about 45 hours a week at Total Runner but of course have a supportive boss in David Howell and good co-workers who make an extra effort to help out at the store when I go to races. I run to and from work some days, which works out really well, but don't usually do that in the dead of winter. I try to run twice a day but sometimes I'll just skip a run in the evening so I can spend some more time with my kids. Emily is 6 and in first grade, and Jacob is 3.
RunMichigan: What is your favorite workout and why?
Paul: My favorite workout is probably mile repeats on the track (actually I guess that would be 1600-meter repeats), because 1) I think it is a valuable workout no matter what I am training for, anything from 5k to the marathon, and 2) I like the feedback I get from the times.
RunMichigan: How will you use your successful running career from Hillsdale to now to prepare for the race on February 7th?
Paul: The marathon is all about strength and endurance, and to some extent all the running I've done has helped to prepare me for the distance. I think having experienced a good deal of success and a even a little bit more failure has enabled me to keep things in perspective.
RunMichigan: What do you attribute your successful running career to? And how have you stayed focused for over 20 years of competitive running?
Paul: I have been blessed with good health (only a few injuries over 20 years of running). The other key is that I just like to run and hope to continue running even after I stop competing. Sometimes it is a chore but usually it is a pleasure.
RunMichigan: What do like most about running and living in Michigan and why?
Paul: I like the fact that Michigan has a strong running and racing community. I have competed in indoor and outdoor track, cross country, trail running, road racing, the marathon--whatever type of running you like is here in Michigan. The variety of running experiences, the changing seasons, and the people you meet make running in Michigan enjoyable.
