Coach Mac finishing the 2005 Rite Aid Cleveland Marathon in under four hours for the first time after many attempts!

Coach Mac ran as an unregistered(bandit) runner for the last 16 of the 26.2 miles with Felicia Ziegler-Gray at the 2014 Akron Marathon before she became a client. Despite almost being arrested for being on the course, he stayed with her until the bitter end where she finished in 4 hours 51 minutes and 8 seconds. Shortly after the race, Felicia thanked Langston and signed up as a client. They selected the 2015 Detroit Marathon to improve her time. She followed the 9 month plan and lowered her mark to an astonishing 4 hours 22 minutes and 2 seconds!

Outstanding job Felicia!!!

Coach Mac advises members of Team Marathon after races and training runs. During the summer of 2016, free running form sessions were held from June-August at a local university track on Saturday mornings open to all runners and walkers of any age. 67 year old and former high school 400 meter State Champion William Gageham signed up the first Saturday. He told me he felt he didn't have much left in the tank as age has caught up to him and can only manage to run/walk a half marathon in 3 hours and 30 minutes. We went to work first with some light stretching followed by a half mile to 1 mile warm up. Next Mr. Gageham and I performed some extended stretching while I explained the workout we would do next. I demonstrated various types of running form drills and then urged him to try some. He remembered doing them as a young athlete but was very cautious with little confidence. I encouraged him and noted his weak areas. Afterward we did more light stretching followed by an 800 meter slow cool down while we talked about what needed to be done going forward. After 7 weekends of form drill training, "Gage" reported to me in a very excited voice tone that he had just RUN the Rock Hall half marathon on August 14, 2016 where he not only broke the 3 hour barrier, but RAN an amazing finishing time of 2 hours, 42 minutes and 45 seconds which earned him 8th place in his age group! He was very excited and couldn't thank me enough. Kudos to you William Gageham for sticking it out, trusting my methods, and letting me believe in you.

Donovan, my up and coming high school cross country runner!

I trained him one on one weekdays twice a week on the road and the track with a solo workout for him to complete on the weekend.  For six weeks in the summer of 2017, we focused on proper running form, coordination, endurance and speed. His form has greatly improved and we've found a 4th speed gear for use when needed. Cross country season is now just beginning. He is confident and ready!!! Stay tuned... 

Here's an update on Donovan! The 6 weeks of summer training one on one with me proved to be very beneficial as he finished the season running the last 3 meets all under 20 minutes after struggling last season in the back of the field running 21:30 to 22 minutes. He is very confident now and his parents, teammates and XC coach is very pleased with his progress!!! Way to go Donovan...

Ohio Cross Country Silver Division Champions!

Kristen Joyner of Los Angeles became a client in April of 2017. Her intention was to lower her half marathon time of 1:47. I trained her for two months and in June of 2017 she ran the San Diego Half Marathon finishing with a personal record of 1:46:01!!! Way to go Kristen :)

Here's an update! Please join me in giving my run client Kris Joyner in Los Angeles a well deserved big ups as she set her second personal record time in the half marathon this year by crushing her previous mark of 1:46:01 with a determined finish time of 1:43:09 at the Venture Half Marathon on October 22, 2017! I trained her again for two months and after tweaking her workouts, she accomplished her goal of smashing the 1 hour 45 minute barrier. Outstanding effort Kristen!

Veronica Philips went through 2 months of base training and then 3 months of marathon training during the winter of early 2017 to prepare for her first Boston Marathon in April!

In February 2017, Christa Lokiec lowered her marathon time in Charleston, South Carolina by an incredible 35 minutes using my accelerated plan!

Derrick Coleman went through 6 months of base training and three months of marathon training and accomplished his goal of completing his very first Philadelphia Marathon! Way to finish man :)

In the Spring of 2021, Payton and Avery's parents found me somehow in the running universe searching for a coach to help their daughters improve. First I began coaching Payton individually and then her and Avery together. Both are competitive swimmers on the same team. Before we started, either runner could only run about a 6:30 mile going all out. They would usually always run and race together. After working with each girl separately and together, it was plain to me that each runner was completely different than the other one. I sorted out their individual strengths and weaknesses. while working on their approach and running form. Payton would always go out as fast as Avery in the 800 and mile and die at the end while Avery could barely hold on. I changed all that! I had Peyton hold back and manage her pace and energy and then pour it on at the end. I had Avery run as fast and as efficient as possible and hold on at the end without a drop off in stride and performance. After two months training both girls, they finished within .03 seconds of each other with a time of 5:45 in the mile race even though they ran with different paces and strategies during the course of the race.

Their parents were astonished and very pleased!

2019 Boys District Track and Field Champions

In September of 2020, Geri Lynn Arrindell was a new client struggling with pick up pacing, asthma and could only get in 50 miles a month if lucky. The next month she was hospitalized for an apparent heart attack which left her unable to walk. From November 2020 to April 2021, I continued to encourage her through PT and light workouts until she was able to walk and then walk to run. April 22, 2021, Geri set a lofty goal to be able to run a half marathon in 3 hours. On May 21, 2021, she completed a 5 mile walk.

By October 11, 2022, fearless Geri was able to run consistently from the specialized workouts I had customized for her. October 29, 2022, I calculated her projected half marathon finish time as 2:15. On November 13, 2022, Geri ran a 2 hour and 33 minute half marathon! She set a new goal to run the half marathon in 2:15, but really wanted to be able to run under 2 hours. 

In January 2023, we went to work with some elite training workouts of tempo, fartlek, pace, interval speed and hill work combined with weight training. She became a 2:45 pacer for about 5 races and lowered her half marathon race time to 2:27 and then 2:26. After combining the strength, speed, hill and mileage upgrades, Geri's half marathon times started to fall to 2:04.57, 2:02.47, 2:02.07 and 2:02.03!

On January 24, 2024, Geri Lynn followed my pace guidelines and blazed to 1 hour 58 minute and 1 second half marathon in the Best Damn Race at Safety Harbor, FL!!!!