Cally Macumber
February 24, 2024
Runcoach Success Story: Jodi DeMarcoConquering 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! 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.
Published in
Runcoach Success Stories
January 29, 2024
Get to Know the Coaches - Beyond their PR's: Coach Tom
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 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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Get to Know the Coaches - Oustside of Running
January 25, 2024
Runcoach Success Story: Thanh LeBreaking Barriers: Completing a Full Marathon - The interviewee reflects on a significant achievement. Major milestone: I finished my first full marathon in January 2024 thanks to the dedicated guidance from Runcoach and Coach Tom. What is the secret to your success? Mental resilience and running economy build up. What is the biggest obstacle to reaching your goals and how do you get over it? Inconsistent training. Training adjustments to reach sufficient aerobic fitness. What is the most rewarding part of training? Happiness. What advice would you give to other members of the Runcoach community? Dedicated and personalized coaching to personalize your running training experience. Hence, stay responsive and stick to the training plan. Anything else you would like to share? I appreciate Coach Tom's guidance and will be a lifetime mentee.
Published in
Runcoach Success Stories
January 22, 2024
Indoor Workouts to Boost PerformanceRunners love outdoor miles, but there are times when weather conditions may force you inside. During these moments, your training does not need to be derailed! Indoor workouts can be a powerful tool to enhance your running performance, offering a chance to focus on strength, flexibility, and cross-training. Explore the following variety of indoor workouts, ensuring you stay on track with your goals:
Whether you're facing difficult weather conditions or simply seeking a change in routine, these indoor workouts will keep you engaged and motivated on your journey to becoming a more resilient runner.
Published in
Training
November 26, 2023
Runcoach Success Story: Lorea CanalesRunning with Joy: Unveiling Marathon Success with Runcoach What is the secret to your success? Having fun, actually enjoying the runs. 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 feedback would you offer on the Runcoach experience?
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Runcoach Success Stories
November 26, 2023
Runcoach Success Story: Antony BoydStriking the Right Balance: A Runner's Secret to Marathon Success What is the secret to your success? Discipline and focus, and setting realistic goals. I have learned that if there are failures along the way, there are always lessons that can be learned which can help make you a better runner going forward. 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?
Published in
Runcoach Success Stories
November 24, 2023
Runcoach Success Story: Kieron DayOvercoming Doubts, Achieving Milestones: An Inspiring Interview with a Dublin City Marathon Finisher What is the secret to your success? Listen to good advice like following the training plan, good nutrition, rest and sleep, strength exercises to reduce the risk of injury and warm up before every run. It's not one of these, it's all of them. Make this a routine. Above all, you have to want it. 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?
Published in
Runcoach Success Stories
October 26, 2023
Master Marathon Pacing
Pacing in a marathon is like a finely tuned dance. Too fast, and you might find yourself running out of steam before the finish line. Too slow, and you might miss out on reaching your full potential. To master your marathon pacing strategy, you'll need to find the balance, the sweet spot, where you can maintain a consistent pace and finish strong. Let's explore tips to ensure a successful race day.
Start Slow to Finish Strong: One of the most common pacing mistakes in marathon running is starting too fast. The excitement of the race and the adrenaline rush can tempt you to sprint out of the gate, but this can lead to early fatigue and negatively impact your overall performance. To avoid this, consciously start the race slightly slower than your goal pace. This conservative approach ensures you conserve precious glycogen stores for later in the race. We like to think of mile 1 as a warmup mile where you can utilize a bit of fat for fuel, allow your body to warmup and turn the race fro 26.2 to 25.2 miles right off the bat. We recommend the first mile be 30-45 seconds slower than goal pace to accomplish the above objectives. Embrace Negative Splits: While many marathoners aim for even splits (maintaining the same pace throughout the race), some runners aim for negative splits. Negative splits involve running the second half of the marathon faster than the first. This approach allows you to finish strong and provides a mental boost when you pass other runners in the late miles. There have been strong results from Marathon runners who complete negative splits inclusive Kelvin Kiptum’s recent World Record at Chicago where he ran 1 minute faster for the 2nd half of the race. Adapt When Needed: Flexibility is a valuable within a marathon. Unexpected obstacles, like weather conditions or muscle cramps, may require adjustments to your plan. Be prepared to adapt without panicking. Sometimes, slowing down briefly can help you recover and continue at your goal pace. Many athletes have receive a great lift when they actually stop and walk briefly (preferably through an aid station) as the quick break allows muscles a brief recovery. Trust Your Training: Your marathon training program was designed to prepare your body for the race. Trust in the process and the hard work you've put in during your training runs. The pace you've practiced is the pace you're ready for. By following your training plan and being consistent in your workouts, you've build the endurance necessary for a successful marathon.
Published in
Running Research
October 26, 2023
Runcoach Success Story: Judith BlaylockUnveiling 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?
Published in
Runcoach Success Stories
September 26, 2023
Runcoach Success Story: Vicente Behrens
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
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