Jerric restarted his relationship with running after a 15-year hiatus. His return has been nothing short of remarkable. While juggling the demands of family, a career, and training, he recently set a 27 minute personal best while completing the NYRR NYC Virtual Marathon. Read about his "not so secret" tips for success!
Major milestone:
I started running around Christmas 2018 after 15 years! Then I completed by 1st marathon in Chicago in October 2019 (finish time 4:18). Just completedmy 2nd marathon the NYC (virtual) in October 2020, big personal best of 3:51
What is the secret to your success?
There really is no secret here - you must put in the time and work for training. But I also view my running time as my "me" time." I reflect on my day ahead, I catch-up on podcasts, I listen to audiobooks, I let my mind wander...
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest challenge is balancing running with family and career. There are days when I have an early meeting so I will wake up really early (4:30am) to get my run in. If it's important enough, you'll get it done.
What is the most rewarding part of training?
Nothing beats crossing the finish line. While overall health and wellness is the over-arching goal (and Runcoach shows how you are improving which is very encouraging), crossing a finish line is a tangible milestone on this journey. And thinking of all your family and friends who support you through the good times and bad as you cross that finish line is humbling.
What advice would you give to other members of the Runcoach community?
Follow the schedule Runcoach gives you. If you stick with the schedule, you will hit your goals. Also, be honest with yourself. If you can only run three times a week, put that in your profile so your schedule reflects this and it's not a stressor.
Anything else you would like to share?
Runcoach has really been good at predicting race performance for me. I keep doubting I'll hit those times for a race but I've managed to. The app is great and has helped me reach my goals. My coach, Hiruni, is always there to keep me focused. And no big deal but she's an 11 time Sri Lanken national record holder :)
What feedback would you offer on the Runcoach experience?
Runcoach has been key in my running journey. The free version gives you a training program that is flexible and will adjust automatically for missed runs and multiple races. The paid version gives you 1:1 coaching (mine is super-friendly and helpful!) and allows for even more customized training schedules. I'm very happy with Runcoach!
What a crazy year this has been. We’ve gone through a pandemic of the century, lost loved ones, observed the pain & suffering of so many, and seen our running industry turned upside down.
I’ve read countless inspirational stories from many across the U.S. and around the world. As I’m hopeful that we may be through the worst, I thought it might be helpful for me to share my experience of the last six months with our wonderful Runcoach customers and anyone else that might find my perspective helpful.
This is a bit selfishly cathartic for me but I’m hopeful my experience and some advice may be beneficial.
This will be a 6-Part Series with the following topics:
Running with Bad Air Quality
Recovery from Injury (My Knee Surgery)
Alternatives to Running with Current Restrictions
Some Perspective on Black, Indigeneous and People of Color from a Running Lense
Running After Coronavirus Symptoms
Our Path Forward to Road Races & What We Can Do Now
Running with Bad Air Quality
Many of us in the northwest part of the country and now with extensions to the midwest, have experienced extremely poor air quality from the tragic fires in California, Oregon, Washington and Nevada.
As runners, we always want to push through adverse conditions. I haven’t been running (more to come on that topic) and I’m acutely aware of the detriments of inactivity. However I believe that poor air quality has long-term bad effects. So what can we run in and what can’t we?
Here are my thoughts:
AQI readings above 100 are a non-starter - please find alternatives (see below)
AQI readings in the 80-100 range may have an effect and should be considered with caution
AQ below 80 is probably safe but you should still listen to your personal biometric feedback in this range
Personal biometric feedback is your breathing within and after a run. There is a difference between wheezing and heavy breathing. Think of wheezing as strained breaths where you can feel it down deep in the lungs. You will feel wheezing from asthma and unhealthy air during and after your run. We don’t want to run through wheezing as the lungs are remodeling to transport necessary oxygen and some tissue could be dying.
On the other hand, heavy breathing is normal and we experience this through heavy exertion. A great marker to distinguish between the two is how you feel after a run. You should not have labored breathing or any wheezing within an hour of workout completion.
Here are my favorite sites/apps to check the air quality.
Purple Air - this site uses a community of personal air sensors at residences and businesses to provide a view of your area’s AQI
AirVisual - this is an app available for iPhone and Android users; it uses 10,000 locations to evaluate, predict, and report on current and future air quality
So what to do if the air quality is poor?
Wear a mask?
I’ve been walking in an N-95 mask which seems to keep out many particulates; there are many varieties to choose from
I haven’t experienced the new Under Armour sports mask but heard it is comfortable for runners
Run on a treadmill if possible
Consider an alternative workout indoors such as the Peloton (more on this in an upcoming post), Elliptical, pool for swimming or deep water running, or any of the HIIT or other at-home workouts with a cardio focus
Adjust your plan - ask your coach or look at the forecast and pick a better day to run
The bad air quality won’t be here forever. In these times, it is important to remember those who have lost lives, homes, pets and much worse in the fires. Still the loss of your workout is personal and not to be diminished. I like to think of how much I appreciate running in these times and the hope that I will have the opportunity to run in clean air soon.
Summer is the time for colorful, fresh, and fruity.
Fruits are in abundance this time of the year. You should be able to find all ingredients at any local grocery store. The prep for each drink is under 5 minutes!
1) Watermelon Juice - High in vitamin A, vitamin C and potassium. It’s about 92% water.
Ingredients
Directions
2) Lemonade - Great source of vitamin C. Also helps to improve your skin and digestion.
Ingredients
Directions
3)Tart Cherry Smoothie - Beneficial for post run/ workout recovery. Tart cherries battle inflammation, while the protein from the Greek yogurt rebuilds muscle.
Ingredients
¾ cup tart cherry juice
1 cup frozen pineapple
½ cup nonfat Greek yogurt
Directions
1. Place tart cherry juice in blender. Add frozen pineapple and yogurt.
2. Blend ingredients until smooth.
3. Serve chilled.
There are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver.
When done correctly, deeo breathes release toxins, promote blood flow and foster healthy body functions and sound sleep.
Races as we knew them are indefinitely put on hold. So what now?
Well there's actually many others way to challenge your self and stay fit. Case & point, run a marathon in 25 hours.
Runcoach athlete Aimee shares her motivations behind this unique quaratine challenge! We're sweating just reading about it!
1)What are your reactions to the COVID19 pandemic?
COVID 19 has been and will continue to be an extraordinarily difficult experience for many in our nation and around the world. Many of my close friends are on the frontlines in healthcare and I am so grateful for their sacrifices. They make it possible for me to do something fun, like run a marathon in 25 hours.
2)How do you stay motivated to continue to be active?
I live in Florida with two young boys so inactivity has not really been a choice! I am surrounded by great weather and lots of energy! We have been doing lots of running, biking, swimming and kayaking through the quarantine which has been such a blessing. However, the biggest motivator for me is that I truly believe in the mental and emotional benefits of exercise in addition to the physical effects. So even on days that I do not feel motivated or excited about exercising, I remind myself of the reason I stay active: to practice self care. Not only for myself but also to hopefully be an example to my kids and students.
3)Tell us a bit about the quarantine challenge and how you completed it?
I completed the “Marathon in 25 Hours” Quarantine Challenge. My training partner Mellissa found the challenge on Instagram and we decided to try it! The challenge began on Saturday at 12:00 noon. The plan was to run two miles on even hours (12:00, 2:00, 4:00 …) and on odd hours we would run one mile until we reached 18 miles on Saturday. Towards the end of the evening Saturday I was losing motivation so I modified the plan and ran 3 miles at 7:00pm and 4 miles at 8:00pm to reach 18. On Sunday, we began running 1 mile on the hour every hour at 6:00am. We completed 8.2 miles to finish the full 26.2 in 25 hours!
Admittedly, when I first saw the challenge, it did not seem intimidating. We had just completed the Dopey Challenge in January which consisted of 48.6 miles in 4 days (5k, 10k, half marathon, full marathon). Then I completed another full marathon in February. So this seemed doable. However, I grossly underestimated the effect stopping and starting would have on my body and mind. The first several rounds were great but eventually my legs started tightening in between runs. It was difficult to get them moving again! It was also challenging to find motivation to get up and start the next round as the day continued. This is why I modified the plan and increased my milage towards the end of the day. I knew eventually I would succeed in talking myself out of getting off the couch so I just got to 18 as fast as I could! Sunday was a little bit easier as it was just a mile per hour. But with 6 miles left, I found myself fatigued. I reached out to a friend of mine and she encouraged me to dedicate each mile to someone in my life and focus on them rather than myself. That was hugely beneficial in helping me finish out the last 6 hours.
An additional component of the challenge that I did not anticipate was fueling properly. In retrospect, I should’ve had a better plan of what I was going to eat and when to eat it. Spreading the miles out over so many hours but running every hour made it difficult to eat enough calories throughout the 25 hours.
One fun thing about this challenge was that I was able to run at a pace much faster than my traditional marathon pace. I completed this marathon 40 minutes faster than my PR!
4)How did you find Runcoach?
I am new-ish to running. I started running two years ago because of a deal I made with one of my students (I am a college professor). My first goal was to complete a half marathon which I thought was certainly impossible. I have never been a runner, much less a long distance runner. Once I completed the first half marathon, I fell in love with running. It has truly made me a better mom, wife, professor, friend etc. I then set a goal to complete a full marathon. I have now completed 2 ( 3 if you count the challenge) marathons, 5 half marathons, 2 10Ks and several 5k’s in a little less than 2 years. I had proven to myself that I can, in fact, finish. So I set a new goal to improve my time and become a stronger runner. I felt overwhelmed trying to plan my speed workouts, tempo runs and guess my goal paces so I started looking into finding a running coach and that search lead me to the runcoach app. It was such a relief to find the app! I have been using the app for a little over a month and my speed has already increased significantly and I feel much stronger during my long runs! I plan to run a marathon in November and cannot wait to see the progress I have made with the help of the app and coaches.
5)What’s your advice to folks struggling with motivation due to race cancellation?
My advice is to remember why you are running. Races are certainly one of the best and most exciting parts of running. However, the health and wellness benefits are undeniable and more impactful than medals and race shirts (which are admittedly awesome and the only things I collect!)
What is mental health?
The World Health Organisation (WHO) defines mental health as ‘a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community’. Mental illness can impact anyone, of any age and background. Achieving and maintaining good mental health and well-being is important for everyone.
How common are mental health issues?
It is estimated that, 1 in 6 working age people can suffer from mental illness. Another 1/6 of the population can be affected by symptoms associated with mental ill health, such as worry, sleep problems and fatigue, which, while not meeting criteria for a diagnosed mental illness, will be affecting their ability to function at work.
Have a conversation:
It's okay to feel stressed out or unsure of how to cope with the daily demands on your plate. Keep a pulse on your heart rate, behavior, and mood. If you notice changes, have a conversation!
> Choose a trusted friend, coworker,
> Select a private and comfortable place and time
> Discuss the changes you’ve noticed
> (if you are having a conversation about another person's well-being) encourage them to talk openly. Don't complete sentences or jump in to provide a solution or opinion.
You have rights in the workplace. Read more about the US Equal Employment Opportunity Coalition and National Alliance of Mental Illness.
Take 5 simple steps toward better well-being:
1) MOVE : Exercise is a great way to release stress, improve your mood, and increase energy.
2) MINDFULNESS : Pay attention to the world around you. Focus on the present.
3) NUTRITION : Choose wholesome food choices, a colorful plate, and hydrate often.
4) GIVE : Perform acts of kindess. A simple gesture goes a long way for you and the reciever.
5) CONNECT : Increase the amount of positive relationships in your life. Reduce the negative and time consuming.