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The Herd | Edition 17
Micah Kinde
May 10, 2025
The Herd | Edition No. 17
Welcome back to The Herd! In this week’s edition, we are covering Joan Benoit Samuelson and her legacy of inspiration and determination. We also continue on in our summer 5k series. So whether you’re enjoying a post run breakfast or pre-run snack, put your feet up for a second and enjoy this edition of The Herd!
Joan Benoit Samuelson
Joan Benoit Samuelson, born in Cape Elizabeth, Maine, is a pioneering American marathon runner best known for her historic victory at the 1984 Los Angeles Olympics, where she became the first-ever womenʼs Olympic marathon champion (1). Originally a skier, Benoit turned to running after a leg injury and quickly rose to prominence, winning the Boston Marathon in 1979 and again in 1983, the latter in a world record time of 2:22:43 (1, 3). Her career was marked by resilience; in 1984, she underwent arthroscopic knee surgery just 17 days before the U.S. Olympic Trials, yet recovered in time to win the trials and secure her spot on the Olympic team (2, 4).
At the 1984 Olympic marathon, Benoit Samuelson made a bold move early in the race, breaking away from the field after just a few miles (3). Running alone for the final 21 miles, she maintained her lead against a world-class field that included Grete Waitz, Rosa Mota, and Ingrid Kristiansen, ultimately crossing the finish line in 2:24:52-several hundred meters ahead of her rivals (1, 3). This victory not only earned her the inaugural womenʼs Olympic marathon gold but also helped elevate the profile of womenʼs distance running worldwide.
Benoit Samuelsonʼs legacy extends far beyond her Olympic triumph. She set multiple American records, including a 2:21:21 marathon in Chicago in 1985, and continued to compete at a high level for decades, running sub-three-hour marathons in five different decades (2, 4). Her perseverance, sportsmanship, and commitment to the sport have inspired generations of runners and cemented her status as one of the most influential figures in womenʼs athletics.
Summer 5k Series | Week 2
Building Your 5K Race Strategy 🏁🧠
Running fast isn’t just about fitness—it’s about racing smart. A strong strategy can shave seconds (or minutes) off your time.
Start Smart, Not Fast
The biggest mistake? Going out too hard. Adrenaline is high at the start line, but trust your training: aim for a pace that's controlled and comfortable in the first mile. You'll thank yourself later.
Find Your Rhythm Early
After the first few minutes, settle into your goal pace. Focus on breathing steady and staying relaxed. If you feel like you’re holding back slightly—that's perfect.
Master the Middle Mile
This is where most runners lose time. Stay mentally tough and locked in.
Finish Fierce
With about 800 meters (half a mile) to go, start pushing. Lift your chest, quicken your stride, and use anything you’ve got left. The finish line is closer than it feels—empty the tank!
The Herd 5K Race Plan:
Mile 1: Smooth and controlled (slightly slower than goal pace)
Mile 2: Settle in and work hard (goal pace)
Mile 3: Dig deep and start passing people (slightly faster if possible)
Last 0.1 mile: All out sprint!
Pro Tip:
Pick a person 20–30 yards ahead of you in the final stretch and reel them in. It's a mental boost and a sneaky way to grab a few extra spots at the finish!
2025 Amway River Bank Run | Grand Rapids, MI
It’s the 48th annual River Bank 25k in Grand Rapids this weekend. Known for it’s “race within a race,” elite female runners start this year with a 9 minutes and 45 second gap between the elite male competitors. Historically, the women have maintained the head start and the first runner (male or female) brings home a $2,500 bonus. More than 10,000 people are expected to compete and the 25k starts at 8:30 a.m.
Thanks for reading this week!
Whether you’re gearing up for your next 5K or just riding the motivation from the River Bank Run, keep putting in the work and having fun with it. See you next week for more miles, more stories, and more reasons to love running!