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

• Complete 3 workouts per week (yoga, cross train, classes)
• Complete 3 mindfulness sessions
• Cycle 75 miles (120 KM)
• Step 21 miles (34 KM)
• Run 21 miles (34 KM)
• Walk 21 miles (34 KM)
• Swim 5 miles (8 KM)

Log a result from an organized RACE = 150 - 1000 points

• <5K = 150 points
• 10K-20K = 175 points
• Half marathon (21.1K Distance) = 250 points
• Marathon (42K distance)/ half ironman = 500 points
• Ultra Marathon (50K Distance)/ Ironman = 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.

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 Oktappreciate points for your movement.

*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.

Every 20 points = $1 USD or 1 Oktappreciate point

How to earn points by logging activity: 

Per week = 20 points

• Complete 3 workouts per week (yoga, cross train, classes)
• Complete 3 mindfulness sessions
• Cycle 75 miles (120 KM)
• Step 21 miles (34 KM)
• Run 21 miles (34 KM)
• Walk 21 miles (34 KM)
• Swim 5 miles (8 KM)

Per month = 120 points

• Complete 5 week cross train streak
• Complete 5 week walk streak
• Complete 5 week cycle streak
• Complete 5 week swim streak
• Complete 5 week run streak
• Complete 5 week mindfulness streak
• Complete 5 week workout streak

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

• <5K = 100 points
• 10K-20K = 140 points
• Half marathon (21.1K Distance) = 200 points
• Marathon (42K distance)/ half ironman = 400 points
• Ironman = 8000 points

FAQ (for Okta employes only):

1) Can I earn more than 20 points per week and/or more than 120 points per week?

Yes, combine any of the listed activities to maximize your points.

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!

**It is an employee's responsibility to report any missing points within 30 days, otherwise those points are forfeited. Points are uploaded around the 10th of every month in Oktappreciate for the month prior. EXAMPLE: Points earned in January should be posted around February 10th, and you would have until March 10th to report any missing points from January.

Part 2:  Running Through the Pandemic – Recovery from Injury

For the second installation of Running Through the Pandemic, I want to share my personal injury recovery from this year.

First off, injuries are no fun.  As I’ve discussed training, time trials, and social distanced running with you over the past 2 months, I realize that some of you are in the same boat as me = unable to run.

In normal times injuries leave us without our beloved “Runners’ High”, often time a lack of focus, sometimes weight gain, and a general ambivalence about our path forward. It feels like this is magnified 10x via our current disruptive work environment, home schooling and overall lack of socialization.

I began to experience chronic knee pain in January.  Unfortunately, this we not the typical tight quads and non-firing glutes.  On July 16^th, I had a scope of the knee to remove some loose pieces and examination of the trochlea head.

Not surprisingly, my surgeon discovered evidence of all the 60,000 miles of running my knees have endured over the last 30 years.

My recovery has been slow.  I am near pain free walking but can’t do single leg squats which is one of the markers, my physical therapis Ky set as a prerequisite to running.

Frankly, this has left me unfocused in everyday tasks, less productive, generally ambivalent and somewhat rutter-less.

Sound familiar?

When I walked on at Penn State, my coach - the late, great Harry Groves, made this guarantee to me:  if you train hard – you will improve and eventually get injured.

Coach Groves passed in February with a tremendous legacy of instilling strong work ethic in young men and I’m often reminded of the lessons he taught.  He had a way of challenging us with lots of explicit-ridden acronyms such as “GOYFA”, where G = Get, O = Off, Y = Your and I’ll leave the F & A to your imagination.

With no running in the past 6 months and probably none until at least next year, I was forced to think of how I would move forward and get off my proverbial seat.  The real impetus for the start of Runcoach was that running has always been more than a sport or exercise for me.  When I’ve been stuck, running is the milieu for a path forward.

Almost always injuries are mitigated with physical therapy.  Often times it is not the therapy itself, but the psychosomatic benefits of doing something as opposed to nothing.  So, I continue to be religious with my PT.

After years of despising the bike and spin workouts, I’ve found a new, non-inflammatory love of the Peloton.  There’s just something about that leaderboard and those spunky instructors urging me along.  I’d love to follow you on Peloton and join you for a class and my user name is RuncoachTom.

Meanwhile, my former running partner, Lester (yellow lab) continues to need his exercise and at 8 years-old my knee injury is a Blessing for him.  We routinely log 15K steps/day and sometimes stretch to 20K+.

The combination of my PT, the Peloton, and walking Lester keeps me moving forward.  In these times, we need to find whatever we can to resiliently keep on.

I also am grateful for all the miles I was able to run and those still ahead.  It is funny how much one appreciates something routine after it is gone.

For all of you who have been on the sidelines like me either currently or historically, I encourage you to focus on what you can do today, and the potential of what tomorrow may bring.

As always, any movement leads to activity which becomes a path forward.

Coach Tom’s Top-5 List for Moving Through Injury in the Pandemic

My Race Has Been Canceled – Now What

Now that we are in uncharted territory with the spread of the coronavirus as a global pandemic, many of you must deal with the cancelation of your respective events.  I want to share my thoughts and empathy with you.

First off, running to many of you, as it is for me is much more than exercise.  It is a stimulus toa path forward when your road gets muddy and blocked.  I have used running throughout my life to “get unstuck” and continue forward.  So, I’m acutely aware of the personal disappointment that many of you currently feel.

Our race goals are more than just fun and certainly not fleeting.  This can only be understood by you – the walkers, the runners, the goal-setters that you are.  There is an incredible personal loss when someone moves the finish line or in this case, takes it away.  I nearly experienced this in 2001, after weeks of 100 miles running in preparation for the New York City Marathon.  Fortunately for me, that race took place after the tragedy of 9/11, and I can only imagine what it would have done to my morale had it been canceled.

All of us at Runcoach are right there with you and share your disappointment.

So now what?

Here is my Top 5 List of what to do if your race has been canceled.

1) Go run the distance anyway on the day it was scheduled
-Don’t be a renegade and try to run where the race was supposed to take place as that may clog the streets and put you at risk with traffic.
-Instead go to your favorite running route or treadmill, map out a course concomitant with your goal distance.
-Wake up early, do your normal pre-race routine and go run your personal race.
-Take a friend if you can (and consider keeping a safe distance throughout your personal race)

2) Write a race report
-Enter it on Runcoach if you like so that our coaches can share in your accomplishment
-If you’re not a social type, take the time to draft an email to yourself – highlight your training journey, the ups and downs and how it went when you traversed a different course with no spectators for support

3) Choose a New Goal in the future (preferably at least 10 weeks out)

4) Acknowledge Your Loss
-Losing a race goal is hard
-Contemplate that when you run your replacement race
-Remember – The best is yet to come

5)Be Grateful
-This situation doesn’t take away your fitness or your accomplishment
It is hard to be disappointed when you are grateful
Obviously, there are many far of worse than you – the active and motivated participant

We are runners and we persevere.  All of us at Runcoach feel your pain and are excited to help you reach you next goal.

Keep rolling!








Coach Tom
Founder and CEO of Runcoach 

We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team.

Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible.  She puts that belief to the test as she balances her own running career, coaching, and a baby on the way. 

Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.

We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.

Follow us and learn more from Neely!
Twitter, Instagram, and Facebook
@runcoachsays @movecoachsays

At runcoach we are always researching new ways to help you move more and run faster.  Tonight we will introduce several new enhancements for you.

After much demand we have created a new walk program.  This program is designed for members intent on walking more miles or completing a race walk.  Of course the experience is powered by the runcoach engine and adjusts to your progress and background.

Secondly, we recently completed a deep analysis of your results particularly from various distances.  As a result, we have made some adjustments to our predicted races times to match them even closer to your previous results. These changes came from the analysis of over 100,000 race results - you sure have been racing! 

We will take our service offline tonight from 6:00 PM to 9:00 PM Pacific Standard Time to accommodate the upgrades. 

We're excited to introduce even more data-driven guidance and look forward to our future succes together.