Boston Marathon

Dogfish Dash

Shalane Flanagan

Calling all beer drinkers, running enthusiasts and those seeking a healthy balance of work and play in their day-to-day lives – welcome to the Dogfish Head Run Club!
 
Created with both runners and beer lovers in mind, the Dogfish Head Run Club is a virtual community that offers training tips, workout regimens, inspirational advice and nutritionally-balanced recipes (including beer pairings!) … all carefully curated by Run Club ambassador and American long-distance runner, Shalane Flanagan.
 
As a four-time Olympian, Shalane’s career is decorated with noteworthy accomplishments, including winning a silver medal for the 10,000m at the Beijing Olympics in 2008, becoming the first American woman in 40 years to win the New York City Marathon in 2017 and releasing two New York Times best-selling cookbooks, ‘Run Fast. Eat Slow.’ and ‘Run Fast. Cook Fast. Eat Slow.

“For me, life is all about balance; balancing flavor and nutrition, and indulgence and nourishment. That’s why, instead of counting calories, I focus on eating and drinking foods and liquids made only with wholesome, natural ingredients – and yes, that includes beer. Dogfish Head’s focus on using culinary ingredients to brew its beers fits my lifestyle perfectly! I can treat myself to a 90 Minute Imperial IPA after a hard workout, spend a Saturday sharing some Slightly Mightys with friends, create the perfect food and beer pairing with a classic 60 Minute IPA or sip on a SeaQuench Ale after a sweaty, summertime run.”
 
Now she’s here to help guide you. Take a look around and get ready to run 2020!

Want to track your runs? Stay connected with fellow Dogfish Head Run Club runners? Or even join us for our next meet-up? Follow us here!

Shalane Flanagan Quote
Workout Tips

Workout Tips

When Shalane traveled to Bend, Oregon to kick off recipe testing for book two with Elyse, this was the very first recipe to come out of Elyse’s kitchen. It was love at first bite. This is the salad Shalane made on a near weekly basis while training for the 2017 NYC Marathon and 2018 Boston Marathon. While we can’t promise you’ll win Boston or NYC, we can bet you’ll be on your way to a personal best!

Pairs perfectly with Slightly Mighty - a lo-cal IPA that's mighty in hop character and just 95 calories! After a year of R&D and months of fine-tuning what seemed to be unimaginable, Slightly Mighty is a true indie craft beer has all the character of a world class IPA, but with only 95 calories, 3.6g carbs, 1g protein and 0g fat per 12oz serving. Seriously.

  • 1 cup quinoa, rinsed and drained
  • 2 cups grated carrots (about 2 large)
  • 2 cups thinly sliced purple cabbage
  • 3 green onions, white and green parts sliced
  • 1 cup packed mint leaves, chopped (cilantro works too)
  • 1 cup packed basil leaves, chopped
  • 1 jalapeño or serrano pepper, seeds removed, minced (optional)
  • 1/2 cup roasted peanuts, chopped

Dressing

  • 1/4 cup extra-virgin olive oil
  • 1/3 cup fresh lime juice (2 to 3 limes)
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons honey (or maple syrup)
  • 1 tablespoon fish sauce (optional)
  1. Here is a foolproof method to cook quinoa. In a medium saucepan over high heat, bring to a boil 1 ½ cups water and the quinoa. Reduce the heat to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff with a fork, and set aside to cool.
  2. Meanwhile, put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.
  3. Once the quinoa is cool, and the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to combine. Add the dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.
  4. Top with the peanuts. Chill in the fridge for a least 1 hour or until ready to serve.
  5. This salad will stay fresh in airtight glass containers in the fridge for up to 5 days.

Gluten-free / Vegan: omit the fish sauce.

Recipe sourced from Run Fast. Cook Fast. Eat Slow. Written by Shalane Flanagan and her co-author (and best friend!) Elyse Kopecky. Want more? Grab a copy here!

Recipes

95-Day Marathon Training Program

Straight from Shalane Flanagan herself, here is a 13-week training program to get your ready for your next marathon, inspired by our very own Slightly Mighty - a lo-cal IPA that's mighty in hop character and just 95 calories!

Geared toward a beginner / intermediate level runner, this program is about building miles and running four to six times per week. The key is to run as much as you can but stay healthy! On the non-running days, Shalane recommends low-impact exercise – think swimming, weight training, yoga and even spinning. Cross-training allows you to reduce injury, but still increase overall fitness.

Tackling your first marathon? The focus is completing the distance and not about a specific time … 26.2 is no joke!

For the intermediate runner who has run a few races, Shalane has created a pace calculator that should help give you a goal pace to train at and race at. Let’s break it down.

  • Easy run – Should be conversational. Not only can you talk fairly easy, you can hold a chat with another person.
  • Marathon pace – Can talk but gets harder the further you go. This is the pace you’re shooting to run your marathon at. As you get more and more fit, this pace will become easier to hold and for longer amounts of time. Marathon pace is roughly 30 seconds to 1 minute faster than your easy runs.
  • Mile repeat pace – Should be difficult to hold a conversation. This is roughly your half marathon pace or about 1-1:30 minutes faster than your marathon pace. The recovery between the mile repeats is 90 seconds.
  • Speed session – Good running form but trying to basically run as fast as you can! Great for leg turnover.

Now, it’s time to figure out what pace to train at. To figure that out, go for a 3-mile run. Go to a track to measure out 3 miles or use a GPS watch. What is your average mile pace? This pace will be the starting point for your training.

Ready to get after it? Here's a chart to help you find your training goal and pace!

Download 95-Day Marathon Training Program here.

95 Day Training

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