I have pushed my son in one other marathon with 2 others. I knew how difficult it would be, on this course and with one less teammate, with my son being heavier and who knew the rain and wind that would ensue. Runcoach prepared me for it all. I did commit myself to it 100%. I did not miss one workout the whole 18 weeks...it's changed me and my running forever!" - Kathy
"I want to thank you and your team for everything that you did for my success in the completing my first Marathon. I couldn't have done it without you and your team. All and all I faired very well considering weather conditions yesterday.
"Hi Coach,
"Coach, I want to thank you for everything that you did for my success in the completing my first MCM. I couldn't have done it without you. All and all I faired very well considering weather conditions yesterday.
I'm a little sore but I expected that for being the longest run in my life. This has been the most motivating training program yet."
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Runcoach Success Stories
Goal Race Travel Packing ListSeptember 26, 2019
Before you bundle yourself into the car or head to the airport, take a moment to scan our goal race travel packing list – plan ahead and be prepared with everything you need for a great day!
Plan ahead and don’t forget:
Shoes Training shoes and racing shoes, if those differ. Both should be broken in at least a week or two beforehand. Neither should ever be checked if flying. Seems self-explanatory, but in the rush to remember the odd, weird things, sometimes we forget about first things first.
Race outfit with cold and hot variations Make sure your favorite long run shorts and top are in the bag. For the women, make sure that non-chafing sportsbra is packed. Think through your options if the weather ends up differently than expected, and pack your favorite tights, hat, arm sleeves or long sleeved shirt, and or gloves. Do not forget about the socks.
Pre race and post race clothes Throwaways and/or warm clothes might be needed before the race, and will be very likely welcome after the race. An extra pair of dry socks in the bag can really help your post-race spirits as well. If the weather is cold, a hooded top or a beanie can really help when the post-race chill sets after when the body temperature drops following the race.
Snacks/ mid race fuel Even if the race has your favorite brands offered on the course, it is helpful to have packed some favorite snacks and fueling options in case you miss the table, drop your item, or just want to top off your tank before or after the race.
Roller or rolling / stretching device Watch Bodyglide Sunscreen Water bottle …and / or fuel carrying device for the day if using one Something to sit on, such as a blanket or old finish area space blanket …for the pre and post race area if no chairs or benches are available Travel first aid kit …hobbling around the hotel looking for a band-aid can and should be avoided Earplugs and eye shade ….or anything else that might help with a better night’s sleep before the race Preferred breakfast food …if packable – save time and money on race morning
While this list probably doesn’t cover every need for every athlete, checking off the major items early in the packing process can alleviate stress and allow time to remember some of the more individualized items each runner hopes to not leave home without.
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What is the biggest obstacle to reaching your goals and how do you get over it? What is the most rewarding part of training? Achieving or exceeding goals? What advice would you give to other members of the Runcoach community?
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Runcoach Success Stories
Take hold of life's 3C's: Choice, Change, Chance. Make the choice, take the chance, and see the change... I’d been a gym regular for three years. At Christi’s class, I’d grind out burpees, stack up squats, and groan through pushups. Showing up got me in fair shape for guy almost 49 years old. But running? No one ever said I looked like a runner. I finished last in sprints during baseball practice. “Somebody didn’t beat the clock, so we’re all going to run again,” Mr. Claussen said day after day. “I won’t say his name, but his initials are Joe Kolman.” I never ran for fun or fitness, let alone competition. Yet last month, in the shadow of Glacier National Park I stood on a podium for the first time holding a silver medal like a baby chicken. I ran 13.1 miles up and down a mountain with 1,827 runners of all shapes and sizes.I beat 1,737 of them, including all but nine my age or older. My 1:49:38 beat My Run Plan projection by 22 seconds. 
By God, I looked like a runner. Here are the cliches of which I’m guilty. Like a lot of guys who approach a half century, I look in the mirror and see mortality with crows feet around the eyes, gray hair, and a mouth that frowns more than it should. Christi is engaging, enthusiastic, and positive. She almost makes the impossible seem possible. But it was still up to me to make it happen. I am also at a point in life where I need to prove that I can do something alone. I gravitate toward team sports and team professions. I work hard and contribute to a team effort with my middling abilities. But as I faced the Grim Reaper’s nephew in the mirror (he wears button down shirts and khaki pants, by the way) I figured it was time to take charge of myself. As I mulled becoming a runner, my wife Kris signed us up for the Glacier half marathon. She spontaneously does things that sound fun. A 13.1 mile run near our favorite place in the world and a cool t-shirt? Enough said. She also knows I need goals. Christi uses My Run Plan and suggested I try it. The doubt came in waves as I answered the questions. Current miles per week? Zero. Average miles run per week in the last year? Just a smidge under none. I have a great support network. And the Runcoach team is always online to help. But only one person can make you run. On day one of my life as a runner, the assignment starred up from my phone. Run 1.5 miles easy at a 13 minute mile pace. My Run Plan takes the research, guesswork, and hearsay out of training. By nature, I question things. That first run of 1.5 miles in 20 minutes? I ran 3.2 in 39 minutes. It was easier than I thought. And fun. For that first month, I ran faster and longer than the plan. Then I got hurt. My left knee ached. The right one had sharp pains. Unlike the algorithm, my ego is a biased source. I didn’t double check myself. I was out for more than a week and deep in the doldrums. I needed to run. Running makes me happy. I am an introvert by birth. I speak to people to succeed at life and work, but it often exhausts me. Except when I run. I wave to people. I offer words of encouragement. I try to be funny. “Hey, only three miles to pizza and beer.” People who know me don’t believe it. This is not me; at least not sober. I recently got caught in a downpour. It was fantastic. I was healthy and free, running on a mountain. Lightning could have killed me on the ridge. I would not have traded places with anybody. Running forces my mind to focus. Spine straight. Gut taut. The focus sets me free. It allows me to push beyond what I think is possible. In the rest of life, I fear failure and often stop when I reach good enough. I make running a series of little victories. My Run Plan makes it easy. Run 5 miles in 50 minutes. Where’s my medal? Run four sets of 200 meter sprints in 52 seconds each. Two beers. Run up the hill before Prince gets out of that Little Red Corvette. I will run where life takes me, for no one but me. I’d like to win a more gaudy medals, but I will run because it makes me alive. My feet hitting the earth is at once humbling and powerful. Running demands I be good to myself. Eat well. Get sleep, Treat myself to massages and physical therapy. Work to make my mind agile and at peace. Being a better runner is very similar to becoming a better person. People frequently tell me now that I look like a runner. For a while, I was miffed. Why now? I’ve always looked this way. Here’s my theory: You want to look like a runner? Start running. Short, fat, tall, skinny. Genetics don’t mean jack. Use a training plan or don’t. Someone, including other runners, will help and encourage any newbie. But in the end, it’s you against yourself. I’ve cried for pure joy three times: the day I got married, the day I got my current job, and about a mile from the finish of my first half marathon. Alone on the trail, a middle-aged man weeping. Despite all I thought I knew about myself and what I could not do, I did it. I made myself a runner.
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Melissa ran a big personal best in her half marathon. Running personal bests is hard. Imagine doing so after a heart attack, and having to start from scratch, while overcoming major self-doubt. She has a simple but powerful message: "Follow the training plan. See Success"
 What is the secret to your success? The secret is to follow the training plan. Doing something better
What is the biggest obstacle to reaching your goals and how do you get over it?
For me time. Schedule conflicts are tough but I made it a priority to just do it mentally. I have to overcome worrying about my heart. I had a heart attack 15 years ago. I have 8 stents in my LAD. Not letting fear get in my way has been something I've overcome with time. I was a recreational runner before my heart attack. I was considered a healthy person when I had my heart attack. Try feeling confident in your body when out of nowhere it fails you :/ Not easy.
What is the most rewarding part of training?
Hitting my goal. Not dying, HAHAHA! Sorry, that may not be funny to others but without humor I wouldn't get through it. On a serious note, the most rewarding part is the accomplishment of the goal. I ran a half marathon PR!!
What advice would you give to other members of the Runcoach community?
Use the program. Follow it. See results. You can adjust it as you go. Email the coaches, they will help answer your questions.
 Anything else you would like to share?
I didn't think this App would be that much help. I was really surprised at how helpful it was to me. I enjoyed every aspect of training and the motivation.
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Movecoach uses a Point System (MPS) to normalize energy expenditures from a variety of activities. The intent is to give Yogis, Steppers and Pilates Pros an opportunity to move up the leaderboard like Cyclists and Runners. The MPS is somewhat tied to caloric expenditure. Body weight, climate, incline and altitude are not considered. Below is a full list of point allocations for workouts logged in Movecoach. If a pace falls between the listed speeds, we round to the closest points per hour.
Energy expenditure comparison between walking and running in average fitness individuals. Energy expenditure of walking and running: comparison with prediction equations.
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Do you drink coffee each morning without realizing the impact it could have on your performance? There are certainly pros and cons to caffeine, and the benefits can really boost your training and racing if established in practice.
 Pros of Caffeine 1-Increased mental alertness and desire for more effort and stronger performance. You are more awake, alert, and ready to tackle to the run mentally and physically. 2-Enables your body to burn fat more easily while running long distances, which is essential for the marathon. 3-Can help your body be more efficient while running in heat and humidity by improving temperature regulation within your system. Cons of Caffeine 1-Coffee can mess up your stomach if you're sensitive, thus, it is recommended to practice and find a source of caffeine intake that works for you. Tea, gels, tablets, chews, gum, drinks, etc. Once you find a product that works, stick with it! 2- It can be challenging to get consistency in a cup of coffee. Light roasts contain more caffeine, dark roasts contain less, and early morning races make it difficult to get coffee 2-3 hours beforehand. Everyone responds differently to caffeine and you may only need one small cup, or you may need more. The recommendation is 3-6mg of caffeine per kg of body weight. Learn what the perfect amount of caffeine is for you. 3-Potential dehydration is something to be aware of when consuming caffeine. This will not happen if you take in fluids with your caffeine. Remember to always drink 16-24oz prior to a run or race, if you do this, you won't risk dehydration. The Caffeine Taper The pros outweigh the cons as long as you practice to determine which source of caffeine and how much of it works for you. Once you develop a routine of incorporating caffeine into your training and racing, we look forward to hearing how you feel your performance has increased both with fitness and proper application of the ergogenic aid of caffeine!
Now with Movecoach, you can track the time you spend practicing mindfulness techniques—and earn rewards for it. We’re rolling out Mindfulness Minutes in response to a growing demand, and the mounting scientific evidence that mindfulness improves physical and mental health. A growing number of the world’s most respected companies—including Intel, Apple, Google, and General Mills—are investing in mindfulness initiatives for their employees. Mindfulness is an effective way to take care of your body and mind—even if you aren’t even working out on a regular basis— and earn rewards in the Movecoach Challenge along the way! Click here for 7 Ways to Take Mindfulness Minutes at Work. How it Works There are 4 different ways that you, as a Movecoach participant, can log your Mindfulness Minutes:
What Counts as a Mindful Minute? “A state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.” Like physical exercise, mindfulness isn’t a one-size-fits-all proposition. You have the freedom to choose the mindfulness techniques that are most helpful to you. Click here to learn about 7 Ways to Practice Mindfulness at Work. Any questions? Contact us at coach@movecoach.com. Click here to learn about 7 Ways to Practice Mindfulness at Work. Any questions? Contact us at coach@movecoach.com.
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In the weeks and months ahead, hundreds of thousands of runners will travel to the location of their upcoming goal race. In previous blog posts, we have touched on how to 
Kelly is a woman on fire! 
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