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reward-screenIntroducing our new Rewards program!

It’s important to have big goals, but don’t forget to celebrate the small achievements during your training. We are bringing you a new rewards program so you remember to pause, pat yourself on the back, and be proud of your hard work.

How does the rewards program work?

You will earn promotions for useful running related products based on miles run and workouts completed. These exciting rewards will pop up on your app screen, and be sent via email so you don’t miss out on these great offers.



Six years ago, my husband and I went to Cabo for our Honeymoon. Screen_Shot_2018-06-29_at_8.02.59_AM
I was in full force training with the USA Championships which were only one month away.  It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:

1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.

2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.

 3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.

4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!

5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule. 

Happy travels, and happy training!




  • We are so thrilled to be a part of Melinda's Marine Corps Marathon success.
    IMG_0781Her attitude of setting big goals that are scary, and then putting in the work to make them reality by pushing herself beyond her comfort zone, is what the journey of running is all about! From those who just ran their first mile ever, to the greatest Olympian, every runner goes through these same emotions so we wanted to share this story with you so you know you're not alone!

  • Finished the Marine Corps Marathon 2017
  • Patience with myself, discipline & I trusting my training. I put my training in the hands of others that know better than I do.
  • The mental challenge!! I have a busy life makes it pretty normal to have days where you just don’t want to...(enter whatever here. Run, Gym, Work, Clean the house) Getting over that goal defeating monologue that can run through my head. I remind myself daily I am pretty sure that is just part being human. It’s Okay to feel that way but I am not going to achieve what I want if I give into it.
  • Sense of personal achievement. I am a slooow runner, I am never going to win any races, get any trophies...I am okay with that. Running has always been a challenge for me, I have to push myself daily physically & mentally to do it. There is nothing more satisfying than completing something that I don’t think I can!
  • Be gentle with yourself & Trust your training. Take each workout as it comes and do your best at that moment. It’s cliche but if this was easy everyone would be doing it, so embrace that fact, celebrate it, celebrate your training!
  • I have always had a image of what a runner is. I don’t fit that picture. I am super slow, I am not skinny, I have thick legs, I carry extra weight. I like sweets and pizza...I can go on and on with my “doubts” on the fact that I am a runner. What’s the truth is I have completed a marathon & 10+ half marathons. I have logged thousands of miles in training and I love to run. That is what makes me a runner.

  • Runcoach has been an awesome tool for training. It takes the guesswork & “my way” out of the equation. Left to my own devices I would probably over or under train. Last year was a great experience.

    Tell us your story!


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

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



Do you want to incorporate strength training into your routine? hqdefaultThe use of specific exercises to gain strength and decrease weakness can greatly support your running endeavors and help avoid injuries. Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable.

Pointers

Lunges

One Leg Squat

Plank

Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.



The goal of a training plan: To take you from where you are, to where you want to be. stepsrunner

A good training routine encompasses fitness, mental focus, and good habits that get stronger with each week.First, you start to build a foundation, or base, that will hold up and support the entire pyramid. From there, the focus is to consistently meet your daily goals as you progress towards the peak. With each run, you train your body and mind to handle the workload, and you adapt your lifestyle and schedule to support your daily efforts.

Ultimately, your pyramid will be completed in the peak week, which is your final goal of the training cycle. To accomplish this, the Runcoach vV02 algorithm helps you along the way with pace and workout adjustments as you progress. The goal of this training philosophy is to keep injuries away with appropriate stress and recovery.

The ability to train consistently, and without injury, always results in higher fitness and better mental focus.
With a well constructed pyramid, you will be ready for whatever race day brings.



usaFor many runners, the bombing at the 2013 Boston Marathon has been a “where were you when you heard” moment in the year that has passed since.  In the immediate aftermath, many marathoners fielded repeated questions from casual acquaintances and close friends and families alike, concerned for their safety if they were running, concerned for their safety even if they weren’t running, curious about details about which the runner in question may have had no additional information than the average person.   Runners may have even dealt with a lot of “could have been me; could have been my family” feelings.  In general, many of us spent a fair amount of time reflecting on the race, the events which led to its premature ending, and how to respond.

 

The events of last April 15, where three lost their lives and 170 were injured, struck a chord among many, whether they were familiar with the experience of running a marathon or not.  Late summer Boston qualifying event registrations swelled as athletes started training for a chance to hit a mark before the September entry date.  Athletes who may have never run a marathon or even a 5K before pledged to train and enter this year’s race.  Runners whose race was left incomplete by police road blocks vowed to prepare again in order to finish what they started.  “Boston Strong” iconography became immediately understood as the extra dose of motivation needed to accomplish any array of tough tasks.

 

With the 118th running of the historic race only a few days away, the adrenaline is pumping through the collective veins of a race field ranging from Massachusetts native and American hope Shalane Flanagan down to the “run to finish” athletes in the third wave.  If your Patriot’s Day does not include the chance to join with these individuals as they strive for a national catharsis on behalf of all of us, what can you do to make a difference while the eyes of the world are turned to this bittersweet occasion?

 

Encourage others

Overcoming fear with courage has been a driving desire for many taking part in this year’s race.  For many of us, the fears that prevent us from getting out the door and starting down the road to a fitness goal are not nearly as sensational, but no less crippling in their ability to let inertia prevent us from moving forward.  Consider with whom you can partner to start toward a new goal by engaging in regular exercise. Make a point to come along side them with encouragement this week.

 

Donate

Marathons and charity drives go hand in hand these days, but if you are able and have been looking for a way to make a tangible difference, this race and those running it provide a group of people and causes who are likely some of the most highly motivated athletes to take on the fundraising challenge, including a lot of first timers.  Check out the list of official Boston marathon charities or scroll down your Facebook page.  Likely a runner you care about and believe in is working hard toward a big goal on Monday with others besides themselves in mind. Get behind them if you can!

 

Set your own new goal

Your training plans might not include Boston, or maybe the will was there, but the qualifier or time to train well was not.  Use the opportunity to consider what breakthrough you have been delaying and make some concrete plans toward getting past it.   Many have shown tremendous commitment and perseverance this year as they prepared for this particular race.  Let their stories inspire you to do something inspiring yourself!

 

Reflect, remember, and process

Running can often be our escape from the stresses of every day life. Depending on how close you were to the events of last April 15 or how shaken you were by the news, you may not have had the chance to be mindful of any grieving process you may have been going through, even if it feels a bit remote and true grieving is not the word you would use to describe how you processed your feelings about the tragedy.  Because we have some of the common experiences shared by those directly affected by the bombings, we would do well to make sure we haven’t glossed over any lingering doubts about future situations, talk it through with others equipped with helpful insight, and be conscious of our resolve to move forward confidently.

 

“Boston Strong” is a powerful phrase.  This week, consider how you can truly embody the spirit of the words and encourage others to do so with lasting, positive impact.

 

 



New_Goals_Page

Did you update your iPhone app?  The new Runcoach release allows members to more easily manage goals, review historical data, and adjust training progress through our vVO2
marker!

What is vVO2 and how does it apply to me?

You may have come across this term in your Runcoach, Movecoach, or My Run Plan training.  vVO2 is the marker we use to determine your training paces. The little v is for velocity. VO2 is the maximum amount of oxygen an individual’s body can use during intense aerobic exercise. Put together, vVO2 means the meters per minute covered by the individual; essentially how fast you are running when you hit VO2 effort.

But wait, there’s more! vVO2 changes constantly. As your body becomes more efficient, your vVO2 will increase. The heart gets stronger and can pump more blood, the running muscles become better developed and can handle more stress put on them, and your form improves due to repetition. This development of increased economy is what makes you faster! The more improvement you get in economy, the easier it will be to run further and faster with less effort.

So how can you apply this to your training? We do it for you! The algorithms used with Runcoach, Movecoach, and My Run Plan take into consideration your current fitness to start. As you progress, your plan will automatically update to match your improvements in economy (thus increasing your vVO2) as you get faster by consistently following your training plan!

Tap here from your phone or go to the new "MANAGE" tab in the app to check it out.

Android update will come in April, don't think we forgot about you!



Like a lot of people, David has struggled for years with his weight.  Now, he plays ice hockey and is making a concerted effort to move more. He's lost 50 pounds.

"I can see the difference," he says,  "on the scale and in the mirror and in others' eyes."

In the Spotlight: Genentech

mc_success_genentechDavid Tesarowski

What prompted you to start working out? I've always struggled with my weight and have been on a roller coaster with diets and exercise regimens for decades. I've had one knee replaced and am about a year away from the second. Though active, I needed to do more to help with weight loss. Most importantly, my younger brother recently passed away from diabetes complications so my wife prompted me to make changes in my lifestyle so I don't have the same fate. Working out more was part of the equation. Being stronger would also help me with my other endevours! I've lost 50 pounds since our daughter's wedding in 2015, 30 since March!

What is the most rewarding part of moving more? Moving more is rewarding because I can see the difference on the scale and in the mirror and in others' eyes. Diet isn't the only answer. There are 2 parts of the equation for success. Eat less and move more.

What is the most challenging part of moving more and how do you get over it? Some of my colleagues look at me twice when I say I am going to the gym in the middle of the morning. I get over it by recognizing that our Wellness program is supportive. It doesn't matter when I do it in the day as long as I also get my work done, which I always do.

What advice would you give to other members of the Movecoach community? Start and keep at it!

Anything else you'd like to share about your experience? There really aren't any excuses. At least try and get 10000 steps in each day.

Share your movecoach success story here!


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