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- The Herd | Edition 19
The Herd | Edition 19
Memorial Day Weekend | David Goggins & 5k Taper Tips
The Herd | Edition No. 19
Welcome back to The Herd! This week we remember those who have served to protect our country, featuring David Gogging - a retired Navy SEAL and endurance athlete. We also dive into your race week essentials for that summer 5k you’re training for 😉. If you’re up at the lake, procrastinating that Saturday long run, or devouring a post run breakfast (you overachiever!) we are certain this Memorial Day themed edition won’t disappoint!
David Goggins is a retired United States Navy SEAL and one of the most celebrated endurance athletes in the world. Gogginsʼ military career is legendary—he is the only member of the U.S. Armed Forces to have completed SEAL training (including two Hell Weeks), Army Ranger School (where he graduated as Enlisted Honor Man), and Air Force Tactical Air Controller training. Over his 20-year service, he deployed to Iraq and Afghanistan, earning accolades such as the VFW Americanism Award for his commitment and sacrifice (1, 2, 3).
Gogginsʼ running career began as a way to honor fallen comrades and raise money for the Special Operations Warrior Foundation. He sought out the toughest challenges, entering ultramarathons like the Badwater 135—a 135-mile race through Death Valley—despite having little prior experience in distance running (4, 5). Goggins quickly gained notoriety for his grit, completing more than 60 ultra-endurance events, often placing in the top five, and once holding the Guinness World Record for pull-ups. His feats include running 101 miles in under 19 hours and completing a transcontinental run across the United States (1, 3).
Goggins is celebrated not just for his physical accomplishments, but for his relentless mindset and message of pushing beyond perceived limits. He has inspired countless people through his books, public speaking, and personal example, emphasizing that true growth comes from embracing discomfort and adversity. This Memorial Day weekend, Goggins stands as a powerful symbol of resilience, perseverance, and the enduring spirit of service—both on the battlefield and in the world of endurance sports (1, 4).
5K Race Prep: Week 4
Taper Time & Race Week Essentials 🗓️🏃♂️
Race day is almost here! Now’s the time to sharpen—not grind. This week is all about tapering smart, dialing in the details, and showing up ready to roll.
What is a Taper?
A taper is a short-term reduction in training to help your body rest, recover, and absorb all the work you’ve done. You’re not losing fitness—you’re unlocking it.
Taper Tips:
Cut mileage by 30–50%, but keep a few short strides or light efforts to stay sharp.
Resist the urge to "squeeze in one more workout"—trust your training.
Focus on sleep, hydration, and reducing stress.
Race Week To-Do List:
✅ Stick to familiar foods – No experimenting with new meals the night before.
✅ Lay out race gear early – Avoid day-of scrambling.
✅ Practice your warm-up – Know exactly what you'll do before the start.
✅ Visualize success – Imagine feeling strong, pacing smart, and powering through the final stretch.
Race Morning Checklist:
Eat a light carb-rich breakfast 2–3 hours before
Hydrate early, but stop chugging 30–45 mins before the start
Arrive with time to jog, do drills, and stay calm
Line up with confidence—you earned it
Motivation is crap. Motivation comes and goes. Discipline stays.
If David Goggins didn’t fire you up, I don’t know what will. And if you’ve got a 5K on the horizon, don’t sleep on the taper—less really can be more. Rest up, stay sharp, and trust the process. Thanks for being part of The Herd—see you next week, ready to run strong!
