What are you up to?

I’ve been as busy as ever. I just finished up a semester of classes, an internship, and a high school track season. . . oh and Runcoach! It’s been a great chapter, and I’m ready for the next. IMG_6286

What are you reading?

I’m reading The Way Forward by Yung Pueblo and Subculture Vulture by Moshe Kasher.

What are you listening to?

Mt. Joy, Hozier, and Quinn XCII.

What are your non-running goals for 2024?

Deepening the new relationships in my life.

Ok, but what about running?

I surprised myself by jumping in a 4 miler last second and running 4:55 pace. I think next step will be planning a fall marathon and working backwards from there!



As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes:

Do's:

  1. Do Set Realistic Goals:

  • Whether it's completing your first race or setting a new personal record, make sure your goals align with your current level of commitment and fitness.

  1. Do Follow a Structured Training Plan:

  • A structured training plan helps you to adequately prepare for race day. Talk with your coach and build a plan that suits your fitness level, schedule, and goals.

  1. Do Listen to Your Body:

  • Pay attention to signs of fatigue or pain, and don't ignore it. It's better to take a day off or scale back  than to risk an injury that could sideline you for weeks.

  1. Do Practice Your Fueling Strategies:

  • Practice your race day nutrition and hydration strategies during long training runs to find out what works best for you. Experiment with different foods, gels, and drinks.

  1. Do Focus on Recovery:

  • Make sure to prioritize sleep and activities such as foam rolling and stretching. Give your body the time it needs to repair after hard workouts. Enjoy your Easy & Off days!

Don'ts:

  1. Don't Overdo It:

  • One of the most common mistakes runners make - avoid the temptation to increase mileage or intensity  too quickly. Build gradually to reduce the risk of injury and burnout.

  1. Don't Skip Cross-Training:

  • Incorporate activities such as cycling, swimming, or yoga to improve overall fitness, prevent injuries, and enhance recovery.

  1. Don't Neglect Strength Training:

  • Introduce exercises that target key running muscles, such as the glutes, hamstrings, quads, and core, into your weekly routine.

  1. Don't Ignore Rest Days:

  • Use rest days to allow your body time to repair. Don’t squeeze in extra runs on rest days, and prioritize relaxing instead.

  1. Don't Compare Yourself to Others:

  • Every runner's journey is unique, and it's important to focus on your own plan rather than comparing yourself to others. Celebrate your own accomplishments and progress!



A Remarkable Comeback: Cherry Blossom 10 Mile Personal Best

Major milestone:

I began running again about a year and a half ago after a 39 year hiatus. It was after I read about a terrible event in Memphis TN in early September of 2022 that I decided to Finish Liza’s Run, in memory of Eliza Fletcher, a mom and a teacher who was abducted on her morning run. I would learn later that Liza was my college classmate’s cousin.

What is the secret to your success?

I try my best to be consistent, even with a sometimes heavy work travel schedule. I’ve learned to make the best of hotel treadmills which are usually fairly new and very under utilized. I like that it is easy to put in pace times for speed work and most have televisions: I did a 10 mile run while watching the Olympic marathon trials. Of course I prefer running outside, but in an unfamiliar location, where drivers may not be familiar with runners, I hesitate to navigate traffic. Safety first!Success_Story_April

What is the biggest obstacle to reaching your goals and how do you get over it? 

Mental: A humbling experience: I had to accept that I wasn’t going to run a sub 35 minute 10K again. Now, I am grateful to be able to run at 60 and I take pride in what I can still do.  Physical: Not knowing better in the beginning. I ran at the same pace all the time. I made every run into a threshold workout and so I was always sore, nursing niggles and not really improving. 

What is the most rewarding part of training? 

Getting faster and feeling stronger every month!

What advice would you give to other members of the Runcoach community?

Follow the program as best you can. Run the long slow runs slow - it’s about building legs. Make easy days easy so you can have the energy for speed work. It’s ok to go for a swim workout if you’re really sore from working hard.

Anything else you would like to share?

This program is amazing and Coach Cally always responds quickly to any questions I have. If I hadn’t signed up, I’d still be doing threshold runs every time out, or have gotten hurt. I managed to take nearly 2:12 minutes off my run time in the Cherry Blossom 10 mile last weekend by following the assignments as best I could. Negative splits for the last two miles.

What feedback would you offer on the Runcoach experience?

It’s been a terrific experience! I signed up for Cherry Blossom training and decided to stay for the year. The assignments re- adjust according to your race schedule which is so helpful. Love the inherent flexibility.



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!IMG_6176

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.

 



As runners, we often find comfort in our regular routes. However, when we venture out out can it breathe new life into our training, via fresh scenery and new challenges. If you want to spice up your routine, here are some tips to find and map your next run.

Remember that the Runcoach iPhone/Android apps includes GPS for all of your runs.  If you happen to run with your phone, Runcoach will guide you through the workout, score every Mile/Km split and help you stay on track.  After the run your map will display and your coach will have terrific insight into the workout

Utilize Online Tools and Apps: One of the easiest ways to discover new routes is with complimentary online tools or apps. Websites like Strava, MapMyRun, and Garmin Connect allow you to search for routes created by other runners in your area. You can filter routes by distance, terrain, and difficulty level to find one that suits your preferences.

Explore Local Parks and Trails: Parks and trails are excellent options for runners who seek scenic routes. Take some time to explore your local parks and trail systems, and don't be afraid to venture off. You never know what hidden gems you might discover!

Ask for Recommendations: Visit your nearest run specialty shop for recommendations on new routes to try. They may have insider knowledge of lesser-known options in your area that you wouldn't have discovered otherwise.

Experiment with Terrain: Challenge yourself by experimenting with different terrains. For example, if you typically stick to flat roads, try incorporating some hills or trails into your plan for added variety and intensity.

Stay Safe: Before you head out on a new route, take some time to familiarize yourself with the area and plan accordingly. Let someone know where you'll be running and when you expect to return!

Lace up your shoes, step out of your comfort zone, and take on a running adventure!




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.Marathon_Success_Story

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.IMG_6035

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!Jodi_Success

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!



What are you up to?

Right now, I remain focused on my life’s professional work = helping runners of all levels train right and reach their potential.  I’m super excited about some of the great enhancements at Runcoach we will introduce to our runners this year.

What are you reading?

Gabor Mate’s The Myth of Normal. Full disclosure I’m a terrible reader and usually put books down about 60% of the way through.  Dr. Mate’s book fascinates me.  I had no concept of inter-generational trauma and the impacts.  Further, it has practical advice on how to move forward and become inherently present.  Up until now I only had running:rolling_on_the_floor_laughing:coach_tom
What are you listening to?

I’m a lyrics junkie so I like to delve into the words.  Mostly I still listen to pop, rap and of course the classics.  Taylor Swift is probably my favorite and I’m fascinated by Kanye the artist and his stories.  Recently, I was reacquainted with my college favorite Abbey Road which I still believe is the best album ever.

What are your non-running goals for 2024?

I want to read more.  I’m excited for my last season of coaching the OLA middle school track program and want to pass the reigns to the new coaches who are terrific.  I will take my first European trip to Spain in March to visit my brother, sister-in-law and niece = can’t wait!

Ok, but what about running?

I’m just coming off a ski accident and subsequent concussion so just getting back into it.  Still I’m hopeful to run the KP Half Marathon on February 4 in San Francisco.  I have a special athlete I’m hoping to pace to her first half marathon finish (you may here more about that in the future).


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