In the spotlight: Shea Companies

Luis  Fernandez
Facility Manager

Favorite Fitness Activity:  Hiking and walking with my kids. (This photo was taken on a hike with my 10-year-old son, Louie.)

What is the secret to your success?  I have three kids ranging from the ages of 17 through 8. I want to make sure I'm healthy enough when the youngest wants to play catch or any other activity. I can't stop age. But I can at least better my health!

What is the biggest obstacle to moving more? Tiredness. There are days I think I just can't. But then I open my movecoach app and look at the standings! Health and family are my motivation...and trying keep my top 5 position [on the leaderboard].

What is the most rewarding part of the Shea Moves 750,000-Mile Challenge? Feeling good about yourself, and seeing what you can accomplish when you set your mind to it. I love this app and this challenge! I've lost 10 pounds since I started it.

What advice would you give to your fellow challengers? Keep moving! I know there are days you think you can't. But anything is possible! Before you know it, walking 6, 7 or 8 miles are just part of the day.

Share your movecoach success story here!

Click here to join the Shea Moves 750,000-Mile Challenge

Download movecoach moves Shea app for iPhone or Android.

In the Spotlight: Genentech

May Wittke
Genentech
Biomarker Operations Project Manager
PD Clinical Operations

Favorite fitness activity: Running with friends

Recent Milestone: I have lost 65 lbs since I had joined Weight Watchers in Feb 2016.

What is the secret to your success? I am a bit of a competitive person, so I get motivated by seeing others and having my own competition with them. I also started Weight Watchers when I signed up for movecoach, and running became a big part of my weight- loss journey. I had started a Couch to 5K app in January 2016, then two months later, once we had the movecoach app available to us, I started using movecoach for tracking my steps, running, strength training, circuit training, and other workouts.

What is the biggest challenge to moving more? After awhile, exercise becomes boring. I try to find new ways of doing exercises besides running. I started taking a circuit training class at our gym and doing HIIT videos.

What is the most rewarding part of participating in a movecoach Challenge? I get motivated by seeing all the new people signing on. I like that we are very much supported by our company to have a healthy lifestyle.

Best advice:  Don't give up! When you're not feeling up to working out, just don't think about it, and go for the run, walk, class...whatever it is to get you up and moving.  You never regret working out...but you do regret it when you don't.

Next goal: I’m training for the Mermaid Half Marathon in May, the 5K Bubble Run in July, then the Rock n’Roll Las Vegas 10K in November to celebrate my 40th birthday.

Share your movecoach success story here!

Click here to join the Genentech 500,000-Mile Challenge  

 Download movecoach moves Genentech for iPhone or Android.                         

              

 

Originally posted by Dena Evans on Feb. 6, 2014

Don’t let your running and training be hampered by arbitrary tales that may lead you off track.  If you find yourself caught in the trap laid by one of these myths, it is time to set yourself free!

Myth #1:  If you don’t have time for the entire prescribed XXworkout, you should just skip the whole thing.

We all know the nagging pain of a day where the alarm didn’t go off, your toddler is sick, work is a fire drill, or the weather is garbage. The scheduled workout is Just. Not. Going. To. Happen.  In frustration, it can be tempting to bag everything and sulk.  Don’t.  Your schedule is the best-case scenario, and every single runner has had to punt and pivot now and again.  If the track workout isn’t an option, an aerobic run can still help clear your head, and keep you on track for either an adjusted workout day later in the week or next week’s tasks.  If the schedule calls for 45 minutes and you only have 25 minutes, your body will get a significant benefit from doing even half the work.  If you are taking an unplanned “zero” in the log, focus your mental energy on the positives – more freshness for the next session, accomplishment of the tasks and issues that have stolen your run time, and the confidence that a day or few off does not have to have a significant impact on your fitness level.

Myth #2:  Days off are for wimps.

Training hard is important to get toward your goal, but without recovery, your muscles don’t have the ability to adapt and recoup after the stress you have placed on them already.  Recuperation time allows your body to return to preparedness for the stimulus ahead and in doing so, get the most out of the upcoming challenge.  Running hard every day drives your body into a deeper and deeper hole from which it eventually becomes impossible to escape.   Build your schedule with some planned and regular rest, and the chances of you making it to the start line of your goal race will increase immensely.

Myth #3:  You will set a personal best every single race or you are not trying hard enough.

There are many, many factors that contribute to a personal best day.  An accurately (or inaccurately) measured course.  A tail or head wind.  Hills.  A bad meal the night before.  How well recovered you are.  Your bout of flu last week.  Neglecting to hydrate along the route or beforehand.  The list goes on and on.   These are not excuses, but factors which can both enhance or diminish the yield from your training up to that point.  Your actual fitness plays the largest role, but smart training includes a slight cyclical effect where recovery periods are interspersed with hard training and tapering for goal events.  100% effort each time can be a good way to practice the significant demand your body will require when it is primed for a signature day, but even top level effort each time may not always result in a new level of achievement, particularly for experienced runners who have been through the train and taper cycle in the past.  Concentrate on the quality of your preparation, the execution of your plan, and when your body is ready, you’ll have good racing habits and attitude down pat.

Myth #4a:  The more cushioning in your shoes, the better chance you have of avoiding injury.

Most athletes do not need to purchase the shoes with the maximum potential padding, structure, or stability in order to stay injury free, and in fact these shoes can sometimes impede your stride from operating at its greatest efficiency.  Each foot and every person is different.  Consider getting a gait analysis from an experienced staff member at a reputable running specialty store in your neck of the woods, and adding that info to your reasoning as you choose your next pair of shoes.  Well-cushioned shoes have indeed helped many non-runners become runners through the years, but for many athletes, other choices may serve the body better.

Myth #4b:  The less cushioning in your shoes, the better chance you have of avoiding injury.

In recent years, thousands of runners have become enamored with the “minimalist” segment of the running shoe market.  These are typically footwear with much or all of the heel lift eliminated, or shoes meant to simulate running barefoot with various ways of wrapping around the foot or articulating the sole.  While incorporating barefoot running or minimalist footwear into a larger program to strengthen the foot and lower leg can be very beneficial, these decisions must be made in context.  Injury history, the restraint to gradually incorporate this type of running, and the availability of suitable and safe terrain must all be considered.  Again, minimalist footwear have been invaluable tools for many runners, but just because you want to be one of those runners, doesn’t mean you are.  Get some input from your experienced local running specialty retailer or a podiatrist, and don’t do anything all at once.

Myth #5:  Training for a marathon is a great crash diet.

Physical fitness is a great by-product of decision to train for a half or full marathon.  Weight loss may result, but the “goal beyond the goal” should always be sustainable, healthy habits.  Athleticism, strength, endurance are all aspects of your best self that need to come to the fore in order for you to reach your race finish line.  Explicit, short term dieting and caloric reduction while maintaining a schedule of challenging running tasks can be detrimental to your training and health at best, and dangerous at worst.  We want running to be a life-long, rewarding pursuit, but we also know it fits into a larger context of healthy diet, sleep, lifestyle, and fitness choices.  Incremental changes you can live with, while adjusting to training, can help ensure that this goal won’t be the end of your training, but just the start.

Guest blog post by Mike Machula

I first met the runcoach team at the Houston Marathon Expo in January 2015 and they told me this incredible story about how the average runner training on their program improved 7%.  They even claimed some runners felt strong at the end of their race and could have kept going.  I wanted to believe it, but I was little skeptical because I had trained so hard using a lot of other programs and never seen results anywhere close to that.  My goal for the 2015 Marathon was to break 4 hours. While I felt I could do it if I had a very good run (ran 3:56:57), I was not confident.  Thinking I might not make my goal, I figured runcoach might be the way to make it the next time, so I decided to give the program a shot.  I told them if I had anywhere close to a 7% increase I’d give them a glowing review.  I am now more than happy to keep that promise. I think my training story and results will speak to the success of the runcoach program.

When I started the runcoach program in February 2015, I decided I just wanted to maintain my current fitness level for a little while and ran three days a week.  Everything was going fine and I stayed with it consistently through the beginning of summer.  Vacations, kids activities and the hot Houston weather made it difficult to maintain the schedule in June, July and some of August.  In September, after chatting with coach Ashley about the Marathon being a little less than five months away, I ramped up my training to four days a week.  At this point I followed the schedule pretty religiously.

The training to me never felt overly strenuous.  That actually concerned me a little because I held the typical male belief in the back of my head that if you aren’t pushing yourself 110% and feeling it then you can’t be improving.  However, I really trusted the runcoach team to know better than I did and so I kept following the program.  The long runs were just that, long but not strenuous at all. I figured I was getting my improvement on the threshold and speed days.  Those runs were challenging but never to the point where I felt incapable of doing it.  Just when I felt like it might be too much, I completed the fast pace portion and had enough recovery time between sets that allowed me to keep going for the entire workout.

In November, two months prior to the marathon, I had a run that convinced me the program was actually working.  The day was supposed to be an easy 5 mile run at a 9:30 pace.  It was a pleasant evening but nothing special. I set out my 5 mile loop around the neighborhood and I didn’t pay much attention to my pace.  At mile 1, my GPS watch vibrated and I looked down to see I just ran an 8:00 pace.  I didn’t think much of it and kept going.  At mile 2, the watch vibrated and showed a 7:35 for the previous mile.  At that point I was a little surprised because I felt really good – like I was running my normal pace.  I kept going and at mile 3, I completed a 7:40.  Now I’m thinking to myself, the last time I ran a sub 8:00 pace over 5 miles was 5 years ago (I remember the day well because I’d accomplished a goal). Knowing I had 2 miles remaining I decided to keep up the pace and ran the 5 miles in 38:30 (7:42). Five years of running and I had never been able to repeat it and on that November day I did it without really even trying.

A month later, during my longest training run, I knew the training was working because at mile 20 I felt like I had a lot left in the tank.  I had two more miles to go and I decided to pick up the pace by a minute per mile and see what would happen.  I had no problem finishing at that high pace and could have kept going for much longer.

Race day in Houston was a perfect January day (45 degrees, light wind and sunny).  I started out intentionally slow for the first few miles to conserve energy.  Everything felt great as I picked up the pace to around 1:10/mile faster than my training pace.  I kept it there for the rest of the race.  At mile 8, I remember thinking to myself this can’t be right because it feels like I just started.  I had to remind myself to take my energy Gu and often was surprised that the next water station came so quick.  Halfway though I continued to feel good and missed setting a half marathon PR by 1 second (1:50:24).  At mile 17 nothing happened.  The previous year that’s the point I really started to become aware of my legs. At mile 20 I started thinking I hope I can keep this pace up.  I had no idea what the wall would do to me at this pace or when it would come.  Around mile 23 I felt the energy drain, but it wasn’t that bad.  The previous year I slowed way down, but this year I managed to keep the same pace. I just had to concentrate on doing it.  I would compare it to the same concentration it takes to force yourself to walk as fast as you can. Not bad at all.  With a mile to go, I felt a million times stronger than the previous year, picked up the pace and ran my fastest mile of the marathon.  I finished with a time of 3:40:20 (which happens to be a 7% improvement from the previous PR).  Incredible!  Thanks runcoach!