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Frank is celebrating the successful completion of the Ottawa Marathon '22 in 3 hours and 50 minutes.
His story sheds some light on the journey to healthy running amidst a busy lifestyle.  Major milestone: Ottawa Marathon 2022. Completed in 03:50 (gun time was probably 03:45 because I finished on the line with the 03:45 pace bunny!). What is the secret to your success? Stretching, running, breathing, groceries, walking, more walking. Having good routes. I've been running a lot ever since I was 4, but walking and carrying big groceries has been the most stable and consistent thing that has kept my fitness regardless of my general running form or participation in events. Having people who support you is massive, if you don't know anyone obvious in your vicinity, join a running club or a training program - even if you don't attend all the time, it gets you off the ground to independence at the very least, but can do a lot more as well (Runcoach certainly helped!). Breathing rhythm is very important, it helps for just about anything that requires effort because it helps you maintain composure in a way I find little else does. What is the biggest obstacle to reaching your goals and how do you get over it? Work and family commitments. I took physical education as an elective in high school every year starting Grade 10, because I couldn't fit a club in to my packed schedule. During my university years (2008-2020), I didn't always have the time to run much, so I just participated in a handful of small races (<15K). But during terms, I walked with the patience of knowing that I'd be running again at the end of that testing period, and that would keep me fit enough to get going quickly out of the blocks upon resuming my running. Running in this case meant playing soccer, long-distance runs, and tennis - all good, different forms of running. What is the most rewarding part of training? You feel very good after a tough run because of the adrenaline rush and subsequent clarity of mind, so that gives you the incentive to agonize for an hour. The clarity of mind comes because your body is functioning well the rest of the day. You need good eating habits, so that adds to your feeling well during the day. The adrenaline rush helps you because without that it's hard to get from anywhere other than exercise; new movies don't come out at the cinema every day, sports events occur once a week, eating too much chocolate comes with lows later on because it does something bad to your digestion. Racing is great because of the way the local community comes out just to see the runners - not to mention the rather tremendous good will you see from volunteers (this is really some of the best of society that you will ever see). I should say: virtual races done solo are fantastic, though you should probably have at least one person there to provide you drinks and cheer you on for the day. I ran my first half marathon in 2021 during lockdown. Having a friend and my parents there made that day more or less as exciting for me as the 2022 in-person event a year later. What advice would you give to other members of the Runcoach community? Personal experience (differs between people, so might not apply to the reader): if you've never run before, don't run unless you've tried walking long distances (e.g., 5K). Buy running shoes (that was my first mistake, and my foot let me know about it!). Follow instructions of a coach/teacher or any other trainer (e.g., running partner) who knows more about running than you do. Try different styles of running. Absolutely, do 20 minutes of static stretching post-run, 10 minutes of dynamic stretching pre-run. Eat not too much the night before a run, but have something to eat alongside you during the run. On a hot day, drink more than you feel like consuming. On a freezing day, bring gloves and run in loops rather than long stretches. Try laps before running too far - that way, you calibrate how far your route should be. Buy a book about running, better if it is a very detailed one, it's worth paying for. Read a blog (Runcoach blog is amazing). If you're running and don't feel in control, slow down. The most important thing is to finish the assigned distance. Even if the time ends up poor, long-distance running is often about just pushing yourself at this moment in time. You don't look at people running in the morning and think they're slow or fast; you normally think, "That is someone pushing hard, good for them". You don't go easy on yourself, though, you go as far as you can go without losing control in the sense that absolutely you must reach the finishing line and you'd rather avoid a bad time as a bonus. Anything else you would like to share? My family, my friends, and my teachers have all been important in starting me off, maintaining and developing my running activity throughout the years. It is to them that I owe all of my achievements, the hard work I put in is largely a reflection of their remarkable efforts over many years. The people of Runcoach who have provided those Hi-5's have offered brilliant support throughout my training, that is the kind of support that you think about when your legs feel like quitting. Also, a word for Terry Fox, whose charity run is held in many places worldwide (or virtually, in the areas of some readers). Look him up if you don't know his story, and try giving up on a hard run after you've read that. That story gives me a lift sometimes when I feel that the effort is getting too much. Also, thinking of how good the warm drink and meal back home are going to taste! What feedback would you offer on the Runcoach experience? I began with Runcoach using the free trial offered in preparation for the 2021 virtual Ottawa Half Marathon event. I started it in March 2021 as I began training, concerned from my previous experiences of physical-education courses that I'd be making novice errors during training for a distance >5K longer than my previous distance record. This was the time of lockdowns and isolation, one that nobody likes looking back to. Runcoach here was pivotal because it not only pushed me to new distances and raised my general health and performance standard, it helped me through Winter 2021 when lockdowns were in full force and cold conditions meant that indoors was more of a necessity. I learnt a lot from my coach, he was there every time and punctual whenever I had questions. The option of the log entries is terrific, and also the adaptation of the schedule after a goal has been reached always seems to work well for me, I rarely feel intimidated.
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Runcoach Success Stories
Runcoach trainee Beth , shares her incredible story of self-belief, trusting the process, and beating the odds!
 Major milestone: From a Wheelchair to Marathon Training is my "MAJOR" milestone that is just incredible... a miracle!What is the secret to your success? Do a little more today than yesterday. Read on to learn about Beth's 10 steps challenge. What is the biggest obstacle to reaching your goals and how do you get over it? In May 2014 I was a cyclist riding hundreds of miles a week. I crashed and landed on my head and face, suffering a Traumatic Brain Injury, or TBI for short. My 3 adult children quit and/or took family leave and moved back home to help me get back on my feet. They would say "We got you, don’t worry.” The first big breakthrough was taking 10 steps. The next day, I went 20 steps. This led to an obsession to add 10 steps a day. I started keeping notes on graph paper. It took two months, and it was a huge accomplishment the first time I ran a mile without stopping! My dog ran every step with me. What is the most rewarding part of training? I’m proud of myself!!! I ran my first 5K in 2015, then a bunch of trail races. In fact, it is my belief that running and trail running are the reasons my brain has made improvements. I’m reminded of Dr. Jay Alberts, who works with MS patients and advocate for working hard and pushing limit to enhance brain function. I’ve also met some fantastic people, and made some great friends. What advice would you give to other members of the Runcoach community? It’s fun to change up your routes, especially try to make your long run an adventure! It is my hope that somewhere along the line my story will help even just one other person with a brain injury. It is running that made all the difference in my progress. Anything else you would like to share? Never in my wildest dreams would I ever have believed that I would become a runner. Nevertheless be training at 63 years old, to run in the NYC Marathon!!! What feedback would you offer on the Runcoach experience? I’m one that tends to overdo it and get injured. Runcoach is a reliable way to build gradually and be successful (ha- I hope lol).
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Runcoach Success Stories
 Tracy recently ran a blistering 10K, which is his best fitness level result by more than 10 points. We asked him about his journey to this break-through race and any secrets to success he'd like to share.Major milestone: Ran a 10k in 45 minutes. The last mile I ran at a 5:55 pace. I had never run a mile under 7:00 prior to this. What is the secret to your success? Setting lofty goals and religiously following the plan Runcoach puts in front of me. Choosing a competitor in my age group from an upcoming race that I want to beat and training as hard as I can to accomplish that goal. What is the biggest obstacle to reaching your goals and how do you get over it? Staying within the training plan. I try to do too much and suffer small injuries. What is the most rewarding part of training? Seeing the results. Last year I ran half marathons at a 8:55-9:05 pace. This year I'm sure I can run at 7:55. What advice would you give to other members of the Runcoach community? Follow the plan as closely as you can and don't try to exceed the limits given in the training plan or eventually you'll suffer an injury and ultimately have to completely start over. Anything else you would like to share? I love the quick responses and encouragement from the coaches when I have questions or issues. What feedback would you offer on the Runcoach experience? It is a great program. I needed some guidance because I started running 2 years ago and had no idea what I was doing. I didn't necessarily need a personal coach to watch me 24/7, I just needed a good training program, some videos to watch to see how it is done, and someone knowledgeable to answer any questions I might have-all of which Runcoach provides. My heel-to-toe running has transformed to ball of the foot first with push and feels more natural and easy thanks to this program.
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Runcoach Success Stories
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
FAQ: 1) Can I earn more than 20 points per week and/or more than 125 points per week? 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.
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How it Works
Exercise & Your Cycle: Optimize Your TrainingApril 04, 2022If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle. We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle.
Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.
Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.
Always have any supplements approved by your physician. If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.
Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.
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Training
 Aaron recently ran a blazing half marathon, in under 1 hour and 15 minutes. Looking at his performances from the past year, it's hard to imagine all the obstacles he's overcome in his past, including brain cancer. We asked Aaron to share his secrect to success and how he overcame his biggest obstacle (keep reading to find out what this is).RC: What is your biggest milestone? AR: I categorize my milestones into two categories: health-related and performance-related. My most significant health-related milestone is re-building my fitness, post-brain cancer, then getting to the start of Philadelphia's Broad Street Run a year after treatment. The top performance-related milestone is going back to Broad Street Run in 2021 and finishing in under 60 minutes. Then my sub-75-minute performance at this year's Lake Sammamish Half Marathon is also a proud moment on the arc of my running journey. RC: What is the secret to your success? AR: Okay, there are five secret ingredients to my success. Are you ready for these? (1) tsp of consistency, (2) morsels of not sweating the small stuff. (3) tons of patience. *ALL THE VEGETABLES!* And also, paprika. The secret ingredient is always paprika, isn’t it? RC: What is the biggest obstacle to reaching your goals and how do you get over it? AR: My biggest obstacle to achieving any of my goals is me! When I get in my way, I turn to the experience I have in overcoming various challenges. The tools in my toolbox include naps, breathing exercises, fartlek workouts, and myriad other methods to cope with goal/soul-crushing obstacles. RC: What is the most rewarding part of training? AR: The process or the journey, and the results, also known as the destination, are both rewarding parts of my training. Dialing in on feelings and emotions, mid-session is a rewarding aspect. Sharing the journey with my run buds is a very healthy social reward. And on the subject of health, we all understand how running can provide many health rewards. I tell my friends and family who ask about my running that it is the best part of my day. So when I look down at my watch mid-run and calculate how much time I have left to run, it's a reminder that when the run is over, the best part of my day ends. I am incredibly grateful for the time I get to spend out on my runs. And that I have a safe and reliable place to run. These privileges are not taken for granted. RC: What advice would you give to other members of the Runcoach community? AR: Take your running as seriously as you'd like. Ask questions about your training. Information is power and knowing why you are doing a specific workout is valuable in the process of achieving your running goals. As for competition, don't be afraid to put yourself out there before or during a race. Communicating your goals can often lead to "speaking" them into existence. And most importantly, remember to have fun. RC: Anything else you would like to share? AR: Love yourself. Love each other. Run happy. EAT YOUR VEGGIES!! ❤
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Runcoach Success Stories
Bundle Up And Beat The ChillDecember 11, 2022
Protect The Head Wrap The Core Perfect The Pants
Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
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Training
Your activity contributions go a long way! *All points are rewarded on a monthly basis, based on the criteria below. You must use your Okta email to be eligible to earn rewards in our Oktappreciate platform. Our points system cannot identify personal emails.
How to earn points by logging activity: Per week = 20 points
Per month = 120 points
In order to earn points for the race, the race must be logged within the same month the race was completed. Log a result from an organized RACE = 100 - 800points
FAQ (for Okta employes only): 1) Can I earn more than 20 points per week and/or more than 120 points per week? For example, if you log more than 3 workouts per week, the most you can earn is 20 points But, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 60 points per week!
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How it Works
Plans change, but the goal remains the same.
Recently, the US Air Force Marathon announced the shift of the 25th annual event from in-person event to a virtual event. You can read more about this decision here. This sparked many of our trainees to evaluate all available options. Yes this was supposed to be the Fall of live races, personal bests, and golden memories. Instead, we are back to evaluating "options". As the road race industry and participants continue to navigate through uncertainity, let's remember why we commit out selves to train. For Runcoach trainee, Christi the decision was to charge ahead. The training was almost complete, and she is within striking distance of a new personal best half marathon result.
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Runcoach Success Stories
French is coming off a sensational month of racing. However, it took him months of hard work, trust, and patience to reap the fruits of his labor. Read about his journey and top tips for all runners to reach a new personal record in this month's Runcoach Success Story below.
Running Major milestone: I ran a PR in 10K and 5K within same month!  What is the secret to your success? Realizing that my job is to follow the training plan Runcoach provides, not to exceed it. Be consistent with the training and getting enough rest. What is the biggest obstacle to reaching your goals and how do you get over it? The biggest obstacle was my misconception that if the training plan called for a certain distance at a certain pace, running faster would, of course, be better. This led to a couple of injury filled years because my body was always working hard, never having time to recover and build strength. What is the most rewarding part of training? The most rewarding part of training is feeling good. For me, I run because I enjoy it, I like being fit, I like knowing I am doing what I can to be healthy. About a year ago, after I messaged Coach Hiruni about a particularly tough speed workout she prescribed, her response stuck with me. The heart of the response was “Remember, tough workouts don’t last, but, tough people do.” What advice would you give to other members of the Runcoach community? Follow the plan. Learn from my mistakes of believing, no matter what I read on Runcoach’s website, that I always needed to work hard to get faster. Easy days should be easy, hard days hard. Your body needs time to recover from the hard efforts. This is especially true as your body ages. Anything else you would like to share? Again, listen to your body. I give Runcoach a huge amount of credit for my two fastest races taking place after I turned 50. However, I can not minimize the importance of having in person guidance in selecting shoes that match your running type. I was stubborn in thinking that the 0 drop shoes that worked well for a 42 year old me would still be good for 49 year old me. My local running store finally told me, after years of self denial, just try these 6mm drop shoes. That was the start of injury free training and racing. What feedback would you offer on the Runcoach experience? It might sound simple, because it it. Follow the plan. This should be easy, the coaches tell you what to do, just do what they say. For people who are using the free service, I started there. It works very well. For those using the paid service, talk with your coaches, they all want you to succeed.
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Runcoach Success Stories
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You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms. 
It's dark. It's icy. Let's admit: It's just hard to get out the door when you instantly turn into a crystal the first few steps outside.
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 Oktappreciate points for your movement.
From Christi, "I decided to commit to using the Runcoach app when I signed up for the USAF ½ marathon. I was looking for a straightforward program that would be user friendly and generate speed and threshold workouts specifically geared towards my fitness level and race time goal. Completing the training workouts has improved my running form, VO2 max, and confidence. It has been enjoyable to run such a variety of paces. This has kept me mentally fresh and stimulated throughout the training weeks". 
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