There’s just something about a runner that’s been pounding the pavement for longer than some athletes have been alive that makes people turn heads – especially one that can keep up with the running’s upper ranks. Dan Spale is just that runner. The 57-year old Runners Roost athlete has been running for 32 years, just two years shy of how long he’s been married. The humble father of three graces the top age-group podiums on the regular, and also holds the Colorado age group record in the half marathon.
If it’s not his experience that draws you to him, then perhaps it’s his love for the sport and inability to take a day off. Spale’s competitive nature certainly comes into play when it comes to his success, perhaps drawing off one of his favorite motto’s: “The more you bleed in training the less you’ll bleed on the battlefield.”
Quick Stats
Name: Dan Spale
Age: 57
Hometown & Current: Born and raised in Southern suburbs of Chicago, and currently live in Lakewood
Professional & Educational background: High School and some automotive tech education
Sports participated in: Running
Years in current sport: 32
Racing Team: 4th year with RUNNERS ROOST
Sponsors/Affiliations: RUNNERS ROOST, Nike, Honey Stinger, Native Eyewear
The Long Run
What are some of the biggest highlights in your racing career?
Most recently it was setting the CO State age group record in the half marathon. I was coached by Kelsey Martin who never gave up on me, and who helped soften the disappointment when I did not achieve it the first time I tried. Or the second or the third. But after each time I failed she said ‘lets go again’, and worked on a plan to help me succeed. We enjoyed a positive, productive relationship that finally brought about the desired result on our 4th try. I was very happy and relieved and as I’ve stated before I needed some alone time much like Coach Herb Brooks did after beating the Russians.
Another memorable moment was lining up for my first marathon – The United Bank of Denver, and waiting for the cannon sound from the music of the 1812 Overture to start the race. While talking about goals with my fellow runners at the start, I told them I was shooting for a sub 3:00 for my debut. I remember the doubtful looks I got . “No way” they were saying. I was an emotional wreck from pent up anticipation unable to hold back tears. And they were right…3:01:33. But I never forgot it and tried to use it to my advantage ever since.
I’ve enjoyed my 5K and 10K PR’s and also small things in various races – like a surge that worked, or matching strides with competitors for miles and miles.
What are your long-term goals?
I have my sights on some other state A/G records when I get into the next age group. Staying injury free is critical to that, so I am trying to be smarter with other aspects of conditioning. Would like to compete ( or at least show up) at a national level track event and participate in a XC National event out of state at a lower elevation. I’ve never run a race at sea level so it would be fun to see how I might fare.
What do you want to achieve as an athlete?
I think it’s a small thing but to be an encouragement to runners who are newbies, or who think they can’t do it. I think running was a life changer for me in a very positive way and I’d like to see that happen for others.
Why Colorado?
The weather and scenery.
What makes Colorado so special for endurance athletes?
You do not have to look hard for support in what ever sporting discipline you are in. There is so many levels of talent and skill that it is easy to find people to fit in with and work with at becoming better at your sport. The altitude training is unique. If a mile high isn’t enough, you can go to Leadville and be close to two miles up. The active lifestyles of most people even though they are not a serious athlete is very refreshing.
What makes Colorado special to YOU?
The mountains, the beauty, the magnificence that I never take for granted living here. I’ve hiked 53 of the 14ers and that journey brought me to some of the most spectacular parts of the state. Enjoying what the mountains have to offer in all its facets; the streams, rivers, water falls, meadows filled with flowers, lightening storms, aromas and sights unlimited. The mountains are full of stories. Thank God I left Chicago.
Middle Distance
Take us through a “day in the life,” what type of training regimen do you follow?
On my two hard workout days each week it will consist of a tempo, progressive or track (my preference) workout. Always a long run around 90min that could be hard for part of it depending on if I am getting closer to an A race. On my easy days or day off I mix in core exercises, some strength routine, and throw in a no sweat spin class to keep the legs moving.
What are one or two things you currently do in your training that are keys to your success?
A hard interval type workout once a week. Repeats on the track, a 1-2-3-2-1 fartlek, or 10X 1min, I can push real hard knowing shortly I will have a break.
What are you favorite recovery meals, drinks, etc.? Muscle Milk
Do you have any recommended resources to share (books, seminars, websites, coaches)? Duel in the Sun: The Story of Alberto Salazar, Dick Beardsley, and America’s Greatest Marathon
What is your biggest challenge, and what do you do to manage this challenge?
I have to fight an urge to run every day, so taking a day off was huge. When I first started being coached by Kelsey she would put notes in the column on my day off – ‘you can do it’. It was so foreign to me, but at my age you need that time off if you’re going to push the envelope in your development.
What are your favorite races in Colorado?
Platte River 1/2 marathon, post race food and awards are tops. I ran in the USATF National Championship in Boulder and the course layout was very spectator friendly therefore fun to be a part of.
Where do you like to train in Colorado?
Around Bear Creek Lake Park, Red Rocks, and Green Mtn. because of the challenges and terrain. I love undulating soft surfaces like the country roads around the Greenland area also.
Sprints
Favorite running shoe: Asics DS trainer / Nike Lunar Racer 3
Favorite post-run/race beverage: chocolate milk, Muscle milk
Role models: My mother, she has suffered horrendous pain due to rheumatism and somehow remains positive and upbeat.
Day job: I am a self employed painter.
Solo runner, running partner or team/group? Primarily a solo runner who latches onto anyone in the vicinity.
Favorite Restaurant: Augustine Grill
Favorite Coffee Shop: Dazbog
Favorite Bar: I don’t really go but if I did it would be a wine bar that served flights.
Favorite Running Store: RUNNERS ROOST
Favorite non-running activity: HIKING
Favorite TV Show: Homeland
Favorite book: How about topics WWll, American History, Epic tales of mountaineering.
Favorite movie: Braveheart
Podium
Have you experienced a breakthrough, and if so, what led to it?
I think breakthrough conjures up something momentous and I don’t think I have experienced that. But two small things were big for me. Early in my running, being an ignorant novice to the sport I purposed that no one is going to pass me without me jumping on their pace even if it only lasted 12 seconds. I think that helped me know I can run faster. The second is knowing in a race I have another gear, and the ability to tap into it while redlined. It is a bit harder to pull off but it’s there and I am working on it.
What was the best advice you were ever given?
I think now this answer is found in an old Guy Lombardo song – ‘Enjoy yourself, it’s later than you think’
Do you have a saying or motto that you live your life by?
In all that you do, do with all your might.
That you train by?
A motto that I train by is a variation of a military saying…’the more you bleed in training the less you’ll bleed on the battlefield’ – my spin on it is… the more you suffer in training the less you will suffer after you leave the starting line.
What keeps you motivated?
A very competitive spirit drives me and seems to keep me from just settling. I know in my age group there are faster runners and If they can run that fast, I see no reason why I can’t. I just keep trying to do the things that might give me some golden memories at the races. I know when I go to a race I look for those who I know are going to put the hurt on me.
Where do you draw your inspiration from?
My earliest has to be TEAM HOYT, enough said. I can watch Alberto Salazar race back in the 80’s, or training his athletes now and I want to be able to duplicate the outcome. When Cain or Hassey look at him as if he’s lost his mind when he gives them their workout and they think ‘no way’ but than do it, I get pumped up. I want to lace up and go for it.
Or in any of the ‘Tour’ events when a break away of unknowns push alone for most of a race. In running, Ana Dulce Felix did it in Boston 2013; broke away and fought the good fight…alone. Gutsy moves I admire.