Unveiling the Secrets of a Massive Personal Best Achievement at the 2023 Chicago Marathon What is the secret to your success? What is the biggest obstacle to reaching your goals and how do you get over it? What is the most rewarding part of training? What advice would you give to other members of the Runcoach community? Anything else you would like to share? What feedback would you offer on the Runcoach experience?
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Runcoach Success Stories
Trust the TaperOctober 20, 2023One of the most important, but often overlooked, components of training for a goal race is the taper. The hard work has been accomplished and all that remains is to rest and sharpen up. Confidently easing off the gas pedal and arriving prepared, yet rested at the starting line is a crucial component to racing success. Here are a few things to consider when race day is in sight, but still a couple weeks away. You don’t have to push hard all the way up to race day in order to preserve your hard-earned fitness. Just as it is important to heed the scheduled call for recovery days in your regular training, the last 2-3 weeks of a half or full marathon training cycle is a singular opportunity to allow your body to be as rested as possible before going to the well on the big day. While there have likely been times where you have had to push yourself to finish the last few miles of a long run or get out of bed when a hard session is on the schedule, enjoy the reduction of miles over these last couple weeks. Remind yourself that you have the physical ability to go farther and the mental confidence from those workouts that will carry you through on race day. The last few weeks are a great opportunity to focus on healthy living as you prep for your race. If it is difficult to keep your sleep habits as intended for months at a time. This is an opportunity to get maximum impact from a few weeks of slightly increased sleep. Likewise, you can make a difference with a few weeks of healthier eating habits. Many of us have too many obligations and commitments to live a daily life with the healthy habits we’d hope for, but ideally we can all get on board for a few weeks for the final push to race day. Maximize the rest you are getting from shorter workouts with an extra half hour of sleep per night and increased hydration with healthy food choices. This allows arrival on race day without the need to cram hydration and nutrition concerns into a short 1-2 day period.
Keep your body in the training rhythm to which you are accustomed. Tapering doesn’t mean change everything. What it does allow you to do is keep your body and mind focused while requiring less strain and allowing for more recovery. Your training schedule will follow a similar pattern with slightly easier tasks. Continue to take your workouts as seriously and resist the urge to over schedule your life now that you may have a bit more time to play with than in the last few months. For example, continue to allow time for the stretching you were so diligent about when the workouts were really tough, instead of dashing off to another engagement now that the workout wasn’t as taxing. As your body will require less fueling to accomplish these workouts, the temptation may be to continue eating as though your long runs are still at maximum length. Consider your current fuel needs and adjust accordingly to allow yourself to maintain the spring in your step you are trying to gain by backing off the volume. Use the taper to make final race day plans The taper is a great time to break in the fresh pair of shoes you plan to use on race day. This will allow you to make sure you are past any risk of blisters or other problems, but won’t put that much wear on the shoes before you need them to really go to work. Similarly, consider your race day attire, pre-race food consumption, and mid race fueling. While your workouts are a bit easier, you can experiment a bit more to ensure every aspect of race weekend is practiced and proven. Don’t worry if you feel “flat” during your taper Feeling a bit sluggish even while you are doing easier workouts can be a function of many things, but is quite common with recreational or pro runners alike. If you continue the good habits already implemented, you can expect to feel the results of that work ~ 25% into race day (be careful not to take off and drop the pace drastically when this rush hits). Yes, your body is used to a different level of activity and that may leave you feeling a bit off. This is why it is important to maintain a similar training rhythm so you maintain familiarity and consistency. Once the gun goes off, your months of training won’t betray you!
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Training
A Marathoner's Journey with Relentless Dedication and Inner Strength
Major milestone: New York City Marathon What is the secret to your success? Relentless dedication, patience, and planning. What is the biggest obstacle to reaching your goals and how do you get over it? Having enough time to train during the week due to long days at work. I overcame the frustration with meditations and simple short exercises like a 20min indoor ride or 10 min full body stretching. What is the most rewarding part of training? Discovering the inner strengths and potential. Learning to accept the setbacks. Overcoming self doubts when things seem too hard. What advice would you give to other members of the Runcoach community? Follow the plans on the calendar. Schedule your long runs and prepare well the night before. Trust the process and don’t give up even when you feel that you have not achieved all the goals in a week. You will come back stronger. Anything else you would like to share? Having a clear goal with recommendations for the training every week allowed me to get focused and achieve so much more than I thought. It’s very helpful to read daily tips from the coaches because some days, there was a line I needed to hear from someone else.
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Runcoach Success Stories
Must-Have Fall Running ChecklistSeptember 24, 2023As the days grow shorter, and the leaves begin to change, there's no better time to embrace the beauty of fall running. The crisp, cool air, the vibrant foliage, and the absence of scorching summer heat make fall an ideal season for runners. To fully enjoy your runs and stay comfortable in changing weather conditions, it's important to have the right gear and essentials. Read this must-have fall running checklist that will help you stay safe, warm, and motivated during your seasonal adventures.
With the right fall running essentials, you can make the most of this season while staying safe and comfortable. Embrace the crisp air, enjoy the changing scenery, and keep pursuing your running goals. Gear up, step outside, and enjoy the beauty of autumn runs.
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Training
A Guest Bloggers Guide to Fueling for 26.2September 23, 2023A Guest Blog Post from Heather Tanner There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front. During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first. Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”: Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled. Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training. 3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily. I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!
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Racing
Mental Strength for your Fall MarathonAugust 27, 2023As your fall marathon grows nearer, the power of your mind becomes a key determinant of your success. Beyond physical training, mental resilience is vital for conquering the challenges ahead. This blog post focuses on 5 tips to harness your mental strength throughout your training segment, ensuring you're mentally prepared for your marathon journey. 1. Visualize Victory: Visualization is a powerful tool. Envision your successful marathon, from the starting line to crossing the finish. By mentally rehearsing your achievement, you boost confidence and alleviate anxiety. 2. Set Smart Goals: Set specific, measurable, attainable, relevant, and time-bound goals with your coach. We can help provide direction and motivation during training, anchoring your efforts in purpose. 3. Positive Self-Talk: Your internal dialogue matters. Foster self-encouragement and counter self-doubt with affirmations. A positive self-talk routine builds mental resilience. You are determined, strong, and capable. 4. Embrace Challenges: Challenges are often unavoidable opportunities in disguise. Adopt a growth mindset and learn from difficulties. Overcoming obstacles fortifies your mental toughness. There is nothing you cannot overcome. 5. Practice Mindfulness: Stay present during training runs and the race itself. Techniques like focused breathing enhance focus and calmness. Through visualization, goal setting, positive self-talk, embracing challenges, and mindfulness, you can elevate your mental game for your fall marathon. Your mental strength is your secret weapon - use it to shape your success!
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Training
From Beginner to Marathon Finisher: Unveiling the Journey to a Major Milestone
Sport Running Major milestone: I ran my first full marathon! What is the secret to your success? Remaining dedicated to my training and accepting that not all my runs are going to feel great, sometimes it will feel like like you are dragging your feet through concrete. Just don't give up! What is the biggest obstacle to reaching your goals and how do you get over it? My busy schedule with two teenagers and a full time job. My run coach [Rosie] helped me adjust my training schedule as needed so that I could still be a great mom and employee while remaining on track to reach my goal. What is the most rewarding part of training? Reaching distances that I never thought I could! What advice would you give to other members of the Runcoach community? Use your coach to adjust your plan as needed...give yourself grace and rest when needed also. Anything else you would like to share? My coach has been very encouraging. I'm so appreciative of her advice and support. What feedback would you offer on the Runcoach experience? It's been great to have live coaching so much better than other training programs. I've tried programs that are so rigid without flexibility in the training schedule.
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Runcoach Success Stories
Training in the HeatAugust 24, 2023Runners often love to keep a routine. In fact, many of us are downright stubborn. Most of the time, like the last few miles of a marathon, this is an asset. However, in the warmer months, the conditions may dictate the need to make some adjustments in order to keep your training on track for your fall goal race. Sometimes, being willing to adjust can help you make the best of an admittedly less than perfect set of conditions, and provide a great opportunity to learn that you can succeed even if you have to deviate from your plan just a bit. In this episode of Personal Best, we examine a few quick tips encouraging you to adjust your training for the hottest time of the year. Be prepared to consider running at other times of day Perhaps you squeeze in your run at your lunchbreak or at the middle of the day. Although that may usually provide your best time to run, consider planning ahead, at least on your harder days, to run in the early morning or evening. Yes, there are benefits to training in the middle of the day to late afternoon vs early in the morning, but the amount of performance benefit lost by training in 95 degrees with 90% humidity is far greater than the impact made by training in the early morning before the sun is overhead or in the evening when it goes down. Plus, this is also the exact time of year when many runners are beginning to take on new training challenges related to their fall goal races and are vulnerable to a bad day or two if the conditions are not conducive to a strong performance. If your work/ family schedule doesn't allow this temporary change on a regular basis in the summer, look ahead on your schedule to a few of the most rigorous workouts and do everything you can to protect a favorable time of day in which to complete those at least. If you can't switch the time of day from when the sun is directly overhead, you can also..... Be prepared to consider running in different venues Yes, your workout sheet may say "Track," but oftentimes the temperature of a track surface can be several degrees warmer than the surrounding areas. Use your car odometer or handheld GPS to measure out your track distances on a bikepath or safe road, preferably one that offers a stretch with a bit of shade. Yes, the surface may be a bit less perfectly flat and reliable than the track, but you will ultimately feel better the closer you can come to a reasonable temperature in which to complete the workout. Run along a street with more intersections (being careful and paying attention to traffic) that offers shade. Run the same short loop twice where you might otherwise do it as part of a longer loop that includes much more exposure. Do what you need to do to accomplish your workout, and allow yourself to be able to recover and come back well the next day. Come race day this fall, you'll be glad you made a less scenic, but safer choice. Many gyms will offer trial memberships, or reasonable prices for a month or two in the summer. Take advantage of these and get on a treadmill. Some runners are diehard outdoor runners. However, consider how pleased you will be to run at the right pace, particularly with the luxuries of a waterbottle and towel that you do not have to hold yourself, potentially a TV to watch your favorite team play, etc. You're not a wimp if you go inside to run on a treadmill! You are an athlete that is prioritizing your performance and wants to feel good doing it. Plan your running around fluid intake Many of you know to hydrate, before, during, and after longer runs. We discussed that topic a few months ago here. However, there is no time of year where it is more important than the summer. Before you head out on your normal route and in addition to your normal plans, which may include bringing along a water bottle or camelback, consider adjusting slightly as needed to incorporate parks with water fountains, and vendors or convenience stores that won't mind you buying a quick bottle of sports drink with sweaty dollars pulled from your shorts pocket, etc. During these months, you will need significantly more fluids than normal, and because you should be in the habit of taking them before you are really parched, you are going to need to plan for a larger amount of intake and at more spots along the way. In addition to drinking, plan to splash water on your head and neck, and other key cooling areas like the back of your wrists and knees. Don't get caught out! Finish strong because you have been hydrating the whole time. Wear light colored, breathable fabrics Although another simple step, it bears reminding that lighter colors absorb less heat, and breathable fabrics will help keep you, if not cooler, then less hot and sweaty. A hat or visor and sunscreen are key also both to avoiding the immediate problems posed by a sunburn as well as long term problems. Stay consistent! Plan ahead for the day. Bring bodyglide and/ or an extra pair of socks if your sweaty feet tend to cause blisters or too much slipping, and a shirt for afterwards so you aren't sitting in your car dripping and sweating. It is amazing how much better you will feel if you take care to attend to your attire. Generally, we think of winter as the harshest season. Often, summer actually provides the greater challenge because we tend to forget how severely the temperatures can affect us. In addition to the above, it is important to note that all these steps are important both for your training as well as to avoid heat stroke and non-running related serious heat/ sun ramifications. Take pride in your training, but not so much that you are not willing to adjust and be flexible if the conditions are unsafe. If in doubt about a choice you are making to go ahead with a workout, and you don't have a trusted fellow runner to discuss it with, contact us at help@runcoach.com!
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Training
How to Recover After a Long RunJuly 25, 2023Completing a long run is a rewarding achievement for runners of all levels. Whether it's training for a marathon, half marathon, or simply aiming to improve endurance, long runs play a crucial role in building stamina. However, it's essential to remember that the work doesn't end when the run is over. Proper recovery is the key to maximizing the benefits of your long run and preventing injuries. What are effective recovery strategies to help you bounce back stronger after a long run? Let’s dive in: Rehydrate and Refuel Long runs can lead to significant fluid loss through sweat, which can result in dehydration. Proper hydration is crucial for a successful recovery. Within 30 minutes of completing your run, consume a balanced meal or snack that includes carbohydrates to replenish glycogen stores and protein to support muscle repair. Additionally, rehydrate with water or an electrolyte-rich beverage to restore essential minerals lost during your run. Rest and Sleep One of the most underestimated aspects of recovery is adequate rest and sleep. During sleep, your body undergoes critical repair and rebuilding processes. Aim for 7-9 hours of quality sleep per night to allow your muscles and joints to recover fully. If you feel fatigued after a long run, don't hesitate to take an extra rest day or adjust your training schedule accordingly. Listen to your body, and know that rest is an essential component of progress. Ice Baths Ice baths are a popular recovery technique among many athletes. The cold temperature is believed to constrict blood vessels and reduce inflammation, helping to alleviate muscle soreness. Spend 10-15 minutes chilling out the legs. Compression Sleeves Wearing compression sleeves post-run is said to aid in reducing muscle soreness and enhancing blood circulation. These snug-fitting sleeves provide gentle pressure to the muscles, which may help decrease inflammation and promote faster recovery. While the scientific evidence is mixed, many runners swear by it, so give it a try to see how your body responds. Foam Rolling Foam rolling is an effective way to target tight or sore muscles and release tension. By applying pressure to specific areas of the body, you can increase blood flow and improve tissue mobility. Spend 1-2 minutes rolling each major muscle group to ease any tightness or discomfort. By incorporating these recovery strategies into your post-run routine, you can bounce back stronger, feeling more energized and ready to take on your next running challenge. Happy running! More... |
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