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jo-houJoanna ran an incredible race at the 2020 Houston Marathon. She talks about her journey to the finish line, how she ran a "dream time", while managing a busy schedule, minimizing distractions, and  other obstacles. She encourages everyone to have fun and be kind to yourself through the process of gaining fitness.


Major milestone:

A major fitness milestone is definitely running my first marathon in January of 2018. I was going through a difficult time in my personal life so training was not a priority but I decided to still go through with the run. I did not feel ready for it but I proudly finished and I'm glad I went for it. As of January 2020 I have completed three marathons!


What is the secret to your success?

The secret is not being hard on myself when I have a bad day or training session. It's telling yourself it's okay not to PR and that I will get another chance at it tomorrow.


What is the biggest obstacle to reaching your goals and how do you get over it?
Time management! It has been a learning curve over the years with minimizing distractions but I know watching less TV or no TV and packing my stuff the night before have really helped. Those two minor changes have stuck with me over the years.


What is the most rewarding part of training?
The community. I've met a lot of people over the years that share similar goals and it's nice to have others to lean on when I need advice or accountability. It's rewarding making meaningful relationships along my fitness journey.


What advice would you give to other members of the Runcoach community?
Don't forget to have fun!!


Anything else you would like to share?
All of us runners/ triathletes had to start somewhere. It was not an overnight success but more so a lifestyle change/process. Start at one mile and work your way up. You too can run a marathon.


What feedback would you offer on the Runcoach experience?
It works! Stick to your plan and schedule and you will see results.



5 Reasons to Race

February 10, 2020

Even if you’re not competitive, there are many good reasons to sign up for an organized event.

racepack

1. Ease your jitters.  Most races—especially 5Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you. A local 5K is a great way to hold yourself accountable to a specific goal.

2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover.  Exploring a new setting is a great way to avoid boredom and burnout.

3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals.  You might find that friends and coworkers you already knew, love getting outside to run too!

4. Test yourself. Use  a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential.

5. Get your speedwork done.  Have a hard time getting yourself to do speedwork solo?  Sign up for a race instead of your weekly track session. Once you register, you’re less likely to blow it off. Plus, pinning on that number, and joining the pack of other runners will give you the adrenalin rush you need to push yourself farther and faster.

Remember, in addition to a personalized, training plan, as a Movecoach participant you'll access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues.  

*This article was first written by Jennifer Van Allen for Runcoach in 2017.



The Art of Hydration

Written by Tom McGlynn February 01, 2020

screen shot 2012-08-21 at 4.27.42 pm

You already know how to hydrate and how to run.  But do you know how to put the two together?

It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move.  The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential.

We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities).  Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you).

Here are some tips to get started:

  1. Your hydration routine starts before the run
  2. Drink 8-16 ounces of water or sports drink with your pre-run breakfast (slightly more on race day when you are up early and have more time to digest)
  3. Coffee shouldn’t count into this equation as it is ultimately a diuretic (makes you pee)
  4. Caffeine is fine to consume as is normal for you
  5. Clear urine is a great sign
  6. Stay hydrated leading up to the run
  7. Take one final bathroom break right before the run
  8. Then take one final drink before your start (less than 2 minutes prior is best)

For runs longer than 75 minutes or runs in the heat, you will need more than just water.  We recommend sports drinks containing sugar and salt in appropriate quantities.  Here are some tips to pick the right drink for you:

  1. Check the race website you are training and find out which sports drink they will serve on the course
  2. If the race drink sits well with your stomach then stick with it; if not go for an alternative
  3. Look for ingredients that include sodium (salt/electrolyte) and sucrose (sugar)
  4. Become well acquainted with the drink and find a way to have it on race day (carry a bottle)
  5. Drink 4-8 ounces of fluid every 20-30 minutes within the run
  6. Sports gels can be effective as they include key nutrients – take these in lieu of a sports drink.  They must be taken with water.
  7. Because of caloric density you may only need to consume gels at every other fluid stop – keep up with water at every stop

Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs.  Here are some tips for refueling on the run without carrying a water bottle:

  1. Hide your water bottle somewhere along your running route
  2. Plan to pass this spot every 20-30 minutes or place more bottles along your route
  3. Invest in a fuel belt.
  4. Enlist a friend to ride a bike with you or meet you intra-run to provide fuel
  5. If gels are your fuel of choice simply carry some with you and then target public water fountains along your course

The exact amount you need to drink can be tricky and will vary from person to person.  Here’s a science project to help you learn about your hydration needs:

  1. Weigh yourself prior to a run without any clothes on
  2. Go for a run
  3. Re-weigh yourself after without any clothes on
  4. Calculate the difference and hydrate accordingly within your next run

Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight.

Note: This is just an example.  Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors.

Proper hydration can improve your race results from 5K to the Marathon.  Invest some time into the development of your art of hydration.

 



Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.keep-calm-and-stay-hydrated-1

   1-Water helps transport nutrients to the working muscles during training

   2-Water eliminates waste products (like lactic acid) during high intensity training

   3-Water works to keep your core temperature cooler by dissipating heat through sweating

The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.

   1-Drink 8-12 ounces of water when you first wake up to kick start hydration

   2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry

   3-Drink consistently throughout the day. Keep a water bottle with you at all times

Hold up your water bottle in a toast to quality summer training and good hydration!



Beth is a super grandma and mom. She advocates to find joy every day, and how running helped to create a better version of herself. Go Beth!! Beth


Major milestone:

In life...being the Mom of three amazing big people and grandma of four beautiful little ones! In running..making a daily effort to become a runner, mentally or physically, after signing up for the half marathon.

What is the secret to your success?

Believing in myself. Living with intention, and finding joy in every day.

What is the biggest obstacle to reaching your goals and how do you get over it?

I am by nature a private person, so one of my greatest obstacles in this experience has been sharing my goals with others. Asking for advice is another. I signed up as a charity partner for Children's Minnesota and because I want to do right by that charity, I had a reason to share my goal with others.

What is the most rewarding part of training?

I love the escape. I also love the feeling of strength and accomplishment To lose myself in music and training helps me to be a better mom and grandma.

What advice would you give to other members of the Runcoach community?

Don't compare yourself to anyone else. Set your goal and do your best.
Anything else you would like to share?

My family tells me it is still an accomplishment to train and run, even if the bus picks me up, but I'd like to finish the Half Marathon, still running. My 6 year old granddaughter delights in saying "my grandma is a marathon runner" so I'd like to prove her right. I'd also like to cross that finish line not too far behind the son who tossed me a challenge to run with him!



The number one rule for race day fueling; Don’t do anything new. Training with a race goal in mind, means that every run you do is practice for the race. You are training your muscles, your body, your mind, and your stomach. Learning to fuel and hydrate to get the most out of your training and racing will make a huge difference in the outcome of your performance, and it all starts in your daily practice.

Pre-Race Routine. For any run over 60 minutes, you will want to eat and hydrate beforehand. Beneficial-Facts-of-Healthy-Breakfast-for-School-Kids(See blog on Pre-Run and Post-Run Nutrition). This is a great opportunity to eat and drink the same thing you will on race morning. Once you know what sits well in your stomach, and fuels you for your miles, then stick with it! A standard pre-race breakfast is coffee (or tea) for a little caffeine, a bagel/toast/oatmeal and banana for carbs and fuel, and 16oz of electrolyte mix for hydration. Have this about 3 hours prior to the start of your race of any distance. Try this protocol before workouts and long runs and see how you feel! Adjust accordingly to determine what works for you, and then, don’t deviate.

Mid-Race Protocol. If you are doing a training run or race longer than 60 minutes, you may need to fuel and hydrategelsthroughout. Look up what electrolyte fluid and gels the event will provide. It is very common in half marathon and marathon distances to offer gels on the course, but you want to know the brand, flavor, and if they contain caffeine. Then you will practice with those fluids and gels leading into the race to confirm they work for you. If they do not, you will need to carry your own. In training and racing, take gels every 35-45 minutes. Get the gel in right before a water station, and then drink water to wash it down (do not take electrolyte fluid with a gel). In between, you can take water and electrolyte fluid to stay well hydrated. If you are racing less than an 60 minutes, you will need nothing, or only water to get through the distance.

Practicing your Pre-Race Routine and your Mid-Race Protocol will help you figure out what your body needs to be successful and run strong the whole way!



kathy2Testimonials from the 2019 Marine Corps Weekend! 


"The Runcoach plan is hard and has a lot of volume compared to others. Many people said the mileage I was running was crazy, especially not having a time goal.

 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.

I'm a little sore but I expected that for being the longest run in my life 8 miles longer than ever ran.
Also thank you for the last minute tips for running in the rain."

- Donnie


 

"Hi Coach,

Race weekend was awesome!

I successfully completed my first Marathon and my dream Marathon the MCM. I feel great for the accomplishment!!!

Recovery is going well. Thanks for all the support!!"
- Karen

 



"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."

- Betsy



This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do the workout 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

Left and Right Side Planks - Targets the lateral abs

Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks)

Cobra - Abdominal Stretch

Close Hand Push Ups - Also known as Narrow Grip Push Ups

Glute Stretch - Stretches the buttocks muscles

Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles)

Quad Stretch - Stretches the front of the thighs

Partner Punishment - Targets abdominal muscles

Pointers - Core Body Stabilization

Hamstring Stretch - 3 different stretches that target the back of the thighs

Pretzel Stretch - Stretches the muscles of the back

Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet)

Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings

Foam Roller - "Self Massaging" routine

 

 

 



kellyblogKelly is a woman on fire!
She just completed her second 1/4 marathon, shattering her previous personal best by over 14 minutes .
Now she has her sights set on the Nationwide Children's Hospital Columbus Half Marathon this October.
Kelly shares tips on how she got started, set and surpassed various goals, and how to maintain momentum and personal accountability! 


Major milestone accomplished: 

Truly my biggest milestone was doing my first 5k, which was about 8 years ago. I was never a runner or an athlete (typical band geek, book worm high school and college kid!).
I was fortunate to work with a lot of teachers and friends who were avid runners, and they encouraged me to get started. Honestly, I could not run more than 1 minute at a time when I first started. Completing my first 5K was such a huge accomplishment, and I have continued to move forward from there.

What is the biggest obstacle to reaching your goals and how do you get over it?

My mind. The mental game is such a big part of this process. I am learning to beat that with each big race I complete. So much of success is in proper training and preparation, and surrounding myself with a group of people that keep pushing me to be my best!

What is the most rewarding part of training? Achieving or exceeding goals?

This past week I ran my second 1/4 marathon. The first I did in May of 2018 with a time of 1:20, which I was very pleased with. I have never been super fast, and just completing it was a huge accomplishment. I set a goal of 1:15 for this last one, and crushed it by completing in just over 1:06! I am still stunned at my success, but know that my consistency and perseverance definitely paid off!

What advice would you give to other members of the Runcoach community?

Never give up on yourself! And surround yourself with like-minded friends who share your passions and enthusiasm for fitness and wellness. This is truly a journey, and it is so much more enjoyable when we do it together with friends!



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