What are you up to?
I've been exploring the great outdoors and soaking up the sunshine (and snow) in Colorado. I recently returned from a ski trip to Steamboat Springs, and am now planning some exciting summer trips to the midwest!
What are you reading?
Currently diving into, "Quiet: The Power of Introverts in a World that Can't Stop Talking" by Susan Cain.
Yes, you guessed it - I'm an introvert!
What are you listening to?
60s, 70s, and 80s Hit Radio :)
What are your non-running goals for 2024?
My goal is to continue to push myself outside of my comfort zone - personally and professionally!
Ok, but what about running?
As far as running, I am setting my sights on the goal of consistency for the year ahead! After some setbacks in 2023, I am looking forward to building a strong foundation.
How Consistency and Confidence Led to a 10-Minute Marathon PR!
Major milestone:
Personal Best Marathon time--dropped 10 minutes! Also, no leg cramps during the race!
What is the secret to your success?
I believe the secret to my success on this marathon was consistency in training and following the Runcoach assignments faithfully. By doing this I had the confidence on raceday to mitigate my nervousness and relax after the start so that I stayed in control.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is myself. I get really nervous before these races often resulting in lack of sleep and a poor performance. The training and the advice in the blogs from the Coach Cally and the other experts have really helped me to have confidence and overcome my fears. Following a routine for me is very important.
What is the most rewarding part of training?
The most rewarding part of the training for me is getting through some hard workouts and seeing the improvement even though I didn't think I could even complete the assignment. I decided to just trust the program and stay consistent in the training.
What advice would you give to other members of the Runcoach community?
I would say my best advice (I am definitely not an expert) is to push yourself to complete all of the assignments. For example, even if your interval times are not as fast or faster than the assignment, if you stick with it, you will notice the improvements as you progress.
Anything else you would like to share?
There are multiple computer training programs out there, but I like the "community feel" of the Runcoach experience and the resources such as the live coach for some expert advice and the articles on various topics that deal with the running experience.
Whether you intend to run a local 5K or target a half marathon, race day strategies are important to optimize your performance and make the most of your experience. This blog shares tips that will help you prepare for seamless execution on the big day.
Dress for the Weather Conditions
Stay informed about the weather forecast and cordinate your race day clothing accordingly. Dress in layers that can be easily shed if temperatures get warm.
Arrive Early and Get Acquainted with the Course
Allocate enough time on race morning by arriving early. This allows you to manage pre-race nerves, use facilities, and acquaint yourself with the course. Take note of potential challenges.
Practice a Positive Mindset With Visualization
Mental toughness can be as important as physical preparation. Take a few moments before the race to envision your success. Picture yourself crossing the finish line accomplishing your goals. Have a positive mindset and reflect on all of the hard work and dedication you invested into your training.
Prioritize Hydration
Begin hydrating well before race day and continue sipping water leading up to the start. For longer races, consider carrying a small water bottle to the start line.
Prepare Your Nutrition Ahead of Time
In the days leading up to the event, stick to familiar, easily digestible foods and refrain from experimenting with new items. On race morning, opt for an easily digestible meal.
Execute Your Race Plan
One common challenge on race day is starting too aggressively. Start the race conservatively and gradually increase your pace as you settle into the run. Develop a pacing strategy with your coach and trust your training!
What are you up to?
Embracing the warmer Phoenix days before the frying pan season begins. Looking forward to seeing family in the spring and waiting to learn where my husband's residency program for med school will be in June.
What are you reading?
Tools of the Titans, Tim Ferris
Lessons in Chemistry, Bonnie Garmus
What are you listening to?
Audio Book: Tony Robbins- Awaken the Giant within and cringing at my Spotify 2023 throwbacks
What are your non-running goals for 2024?
I am working towards opening my own gym space with the goal of ultimately owning my own gym.
Ok, but what about running?
I am working on becoming faster! I’ve been in marathon mode for a long time so I’m excited to focus on some shorter races. First up Credit Union Cherry Blossom 10 mile and then a half marathon in May. Operation fast twitch.
Conquering Setbacks and Achieving PRs with Runcoach
Major milestone:
New 10K PR - 8:50 per mile!
What is the secret to your success?
Sticking to my training plan with Coach Cally is my secret to success. Even when work gets in the way or the workouts don't coincide with the time I have that day to run, I feel completely comfortable adjusting. With Cally's guidance, and this incredible training plan, I feel so supported and I am loving my journey!
What is the biggest obstacle to reaching your goals and how do you get over it?
I suffered a foot fracture in December of 2022 which led to no running for almost 7 months. I listened to my body and biked, did the elliptical. The hardest part was staying away from running during that time. Patience, and listening to my body, and once cleared, getting back into things slowly and consistently over the last year has led me back to just about my regular race pace. Runcoach and Coach Cally are definitely a big part of my journey!
What is the most rewarding part of training?
The most rewarding part of training is how great it feels to accomplish continued improvement in my running. Equally important are the high fives and kudos from the trainers and especially Cally, and being able to run the NYC Marathon in 2023, while looking forward to running many of the NYRR races this year, including the United Airlines Half Marathon and TCS NYC Marathon with confidence in my ability due to my training program.
What advice would you give to other members of the Runcoach community?
I would tell other runners not to stress if they cannot complete a specific workout on the assigned day due to other engagements or lack of time. If you have 30 minutes and are assigned 60 minutes of running.. do the 30! Do what you can and if you cannot run a certain day for whatever reason, adjust your schedule and keep moving forward. Trust the process, and your coaches. They are always there for you to answer your questions. You got this!
Anything else you would like to share?
I am so grateful for Coach Cally and this training platform. The support I have received and the guidance and incredible workouts have immeasurably prepared me and made me a much stronger runner.
What feedback would you offer on the Runcoach experience?
I have nothing but positive feedback. I feel so grateful to be trained by my amazing Coach!
Written by Rosie Edwards.
We are runners. And for many of us (as runners), our mentality is to GO, GO, GO! We love to push the boundaries of what we think our bodies can do and live to test the waters in order to gain that extra 1%.
But have you ever stopped to think about how our bodies absorb all of the hard work that we put in?
Insert the HOLY GRAIL of training, REST.
You might notice the Runcoach schedule has a "6 day max" of run day assignments. Why does every individual need at least one day off? Let's find out:
- Recovery: Training is a stimulus or stress which elicits a response. We stress our bodies through physical activity. It is within recovery that we see super compensation of fitness development through cellular adaptation, further capillarization in the leg muscles, and improved blood chemistry to move oxygen to our working muscles.
- Injury prevention: It’s no secret that running can be hard on the body. Many of us are road runners. We pound on the concrete in preparation for our next big opportunity to go fast. Our muscles, joints and bones need a break from this.
So next time that you put your feet up, feel good about it. Rest is an invaluable part of your training too, after all.
Your activity contributions go a long way!
Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn wellness points for your movement.
*All points are rewarded on a monthly basis, based on the criteria below.
How to earn points by logging activity:
Per week = 20 points
Log a result from an organized RACE = 150 - 1000 points
FAQ:
1) Can I earn more than 20 points per week and/or more than 125 points per week?
You can only earn points for one physical activity per week. This is a great time to consider mindfulness to bump up your points earnings.
For example, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 40 points per week. 20 points for logging 3 workouts and 20 points for meditating 3 times per week.
2) Can I earn 100 points for hitting the first running milestone and an additional 100 for hitting the first workouts milestone?
No, you can only earn points for one physical activity milestone at a time.
For example, if you step 100 miles you will receive 100 points and you will no longer be able to receive 100 points for any other activities such as running/swimming/etc.
