Instagram story viewer> @raneriruns> Tagged

John Raneri

@raneriruns

2.8K

followers

771

following

McKirdy Trained Athlete/Coach @mckirdytrained
Flagstaff, AZ 📍

POSTS STORIES REELS TAGGED

🌶️ Chicago Marathon 🌶️ 3:09:00
The heat pushed. My kit pushed back. Somewhere in the middle I let go of the race I planned and ran the one I was given.

That race carried me through the skyline to the finish of my first Abbot World Major marathon. I ran for my family, for our health, and in the last mile, for my sister. Grateful to spend the weekend with the people who bring me joy.

Make the most of whatever you choose to pursue 😸

127

15

KJ told me to try to break the tape in yesterday's trail 5k so I did. This win was the muddiest, wettest, most slippery run of my life. Suffolk County Marathon Weekend pics coming this week 🙂
#fredsteam #runnersofinstagram #running

95

12

POV: you remembered who the F*ck you are ⚡️

2:47:06
2.5 min PR
5th Place
75 second negative split

Marathon # 26 was full of magic ❤️⚡️

A lot more to say. But my god I’m really proud of this. Especially considering life lately, and genuinely not sure if I was even gonna start this one as of a few weeks ago.

Thank you to @cbusmarathon for the amazing opportunity and elite support. My coach @raneriruns @mckirdytrained who supported me and handled with care and never stopped believing in me. My PT Dan @burd_physical_therapy and Chiro Trevor @alignchiropracticroc - both of these guys got me to that start line strong and healthy. I’m so grateful to have the team of people supporting me that I do - the list is endless.

#motherrunner #mckirdytrained #marathoner

668

120

Growing in strength every week as the work builds into the most important segment of this season soon. Indianapolis Half Marathon 11/7, and then the big show at Houston Full Marathon 1/17 for my first bid at a qualifying time on the World Athletics scene for the Kingdom of Jordan #ALLHUMDULILAH #McKirdyTrained #PitViper

Very grateful for all of you supporting the journey. Please enjoy the memes in this photo dump, cause there’s so much more to life than running. Buen provecho…

96

7

It had been 18 months since @adelesetl last ran a marathon. We spent a lot of time training and racing other distances, anywhere from 3km cross country events to half marathons.

But the marathon bug always comes back to us and at 51, Adele had a mission to win the Longford Marathon - a plan we set into place in February earlier this year.

We trained over hills and through the rain. We trained through the wind and the hot summer days. We prepared as well as we could to be as strong as possible... and I couldn't have asked for a better segment.

Adele finished the race in an astonishing 2:56:15! A time nearly equal to what she ran 18 months prior (2:56:09). She navigated the rolling hills and demonstrated the perfect combination of patience and risk management.

Here's what makes this story even better. Adele debuted at this marathon in 2002. Her time was 4:01:30 back then!

Well done Adele!!

159

14

We’re headed back to the @nycmarathon!

Julia Paternain looks to make a wave at this year’s race. This will be her 4th marathon but her first effort at the NYC event. Meanwhile, Kamohelo Mofolo will be celebrating his 21st birthday with a jaunt around the city in what will be his second marathon!

We have Coach @dmont330 running his 24th straight NYC marathon - and a host of athletes aiming to find their best on Nov 1st.

Keep your eyes pealed for the McKirdy Shakeout announcements for this race and for the rest of 2026! Will we see you in New York?

256

10

Annual Flagstaff 4th of July trip was a success👏🏾🇺🇸

Flagstaff, you truly give me a higher love, even in altitude. 👏🏾⛰️🏃🏾‍♂️. Blessed to have community and family in this humble town.

#BlackBoyJoy #ODAAT #Summer #Flagstaff #Nature

159

5

Yep… I’m looking at you!

Let’s have a serious chat on your recovery pace… because frankly, “I’m not sure it means what you think it means” (another Princess Bride quote…)

One of the aspects of fitness we look at in your training is your recovery pace. How you manage recovery pace can tell us so much about how you felt in the session.

Running marathon effort and you can manage 45-60s per mile slower than “marathon pace” and still taking nutrition? FANTASTIC! That’s a good sign you’re where you want to be.

Finding that you need to slow down 75s per mile (or slower) just so you can say you hit marathon pace? Well either the weather is getting to you, you’re sick, or maybe you just aren’t as fit as you thought. Either way you slice it, we gotta make some adjustments.

Maybe you can handle 10 x 3 min at “5km pace” with a 90s quick jog… Well I have news for you, I bet you are likely MUCH FASTER than you think!

We all want to see the paces look good… but it’s the relationship of the effort and the recovery that truly show us where your fitness is.

When you are just paying attention to the flashy splits, that can blind you to what’s really happening. Focus on the right targets.

#mckirdytrained #training #coaching #development

81

2

The results are not guaranteed, they are earned.

Since 2001, I’ve been coaching in some way or another. From volunteering at my high school to where we are today the past 25 years of my life has been dedicated to helping athletes find the very best of themselves.

There’s been wonderful highlights and hard lows to go with those years, but of the many things I have learned in 2.5 decades of coaching is that the success you want isn’t guaranteed.

Rather, it IS found at the end of trying.

If you aren’t willing to risk a little bit of failure, then you’re probably not going to achieve anything close to your potential. I don’t care what age you are… I truly believe this.

I’m not saying that you need to be dangerous in your risk. I believe in focused training with a developmental mindset. But don’t you dare for a second think that just because you hit your paces in sessions that it’s gonna come easy to you on race day.

#mckirdytrained #coaching

85

1

If you’ve run a marathon then chances are you know exactly what this feels like.

In one glorious moment you’re crossing the finishing line in pure joy. You crushed 26.2 miles and your legs carried you to places you never thought possible.

A day later you need handrails just to sit on a toilet. People are looking at you in the grocery store with pity in their eyes. You’re late for your flight and there is no way on God’s green earth you’re making it the 200 meter jog before the doors shut and you’re stranded.

You’ve earned the right for those middle of the night cramps that creep into your dreams and wake you up in a feverish nightmare. The sound emanating out of you is something not quite a scream but not quite a moan either. It sits in the back of your throat but somehow the noise you are making is coming out of your nose.

It’s worth it. It always has been and always will be.

As Westley from the “Princess Bride” most famously said … “To the pain!”

Here’s to the pain… I mean the marathon. And to all those who’ve turned 102 years old in a blink of an eye.

#mckirdytrained #soreness #marathon

218

4

Breaking tape is incredibly special - no matter the level of athlete you are.

Breaking tape in a marathon? Well… that’s a notch above.

@amanuelmesel has been running marathons since 2013. He’s a two time Olympian (2012 and 2016) from the 5000m and the marathon distances and even with all of his accolades, he never won a marathon - that is, until yesterday!

@grandmasmarathon has been gathering some amazing athletes over the years and the task to race this year’s field was a tall order. Veterans and newbies alike all wanted to take top honors and the race was competitive and bunched through the 15 mile mark.

Our mission was simple - run smooth and never skip fueling. We didn’t want to play into the typical “fartlek games” top runners can get themselves into and we wanted to make sure he took as much of the prepared fuel as possible.

As the chaos unfolded… the surges, the pullbacks… Amanuel looked like an accordion - but that’s only because he was running smooth and steady when everyone else around him seemed to be testing their speed.

At 25km, with fresh legs and a sharp mind, he took the lead and never looked back.

Through humid air and fighting a headwind the entire way, Amanuel was the only elite male in the top 25 to negative split. It might actually be the first time in his career he negative split a marathon - but that we don’t know for sure.

But one thing is for certain, it was his first marathon victory. After 13 years of marathoning he finally had the honor of breaking the tape. His time of 2:11:21 was 90s ahead of second place and famed Grandma’s Champion, Elisha Barno.

Even great athletes don’t get these moments often, sometimes ever… so it feels wonderful to see it come to such a hard working and honest man.

Congrats Amanuel! We hope you can keep this memory for the rest of your life!

#mckirdytrained #marathon #winning #champion

92

0

If you’re new here then let me introduce to you the McKirdy Marathon rules…

Rule #1 - Never skip your fueling.

Rule #2 - First learn rule number 1.

-

Friends, if you are aiming to run your BEST marathon then understanding your fueling is paramount to your success. It’s not something to overlook and it should be treated with as much attention as your speed sessions and long runs.

First time testing the waters? Try a gel every 30 minutes in your long runs. Work your way to a gel every 20 minutes in your marathon specific sessions. Don’t forget to test the waters with electrolyte replacement and hydration replacement too - everyone needs something a little different!

Test what you want, but we’ve used @precisionfandh since 2023 and our results have been ASTOUNDING.

#mckirdytrained #mckirdymarathonrules #fueling

77

4