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Coach Tom McGlynn

Coach Tom McGlynn

Tom started runcoach in 2002. His main objective was to equip more runners with the successful training philosophies he was exposed to. In 2007 Tom and the team found a way to make our proven training more widely available through the new online resource

Tom has qualified for the Olympic Trials Marathon three times (2000 ’04 and ’08). He trained under legendary coach Harry Groves at Penn State and graduated in 1996. Tom ran with the Nike Farm Team and Coaches Jeff Johnson, Vin Lananna, Jack Daniels and Ray Appenheimer from 1996-2004. From 2004-2006 Tom served as Assistant Distance Coach to Frank Gagliano for the Nike Farm Team.

Through runcoach Tom has helped thousands of runners set new PR’s. He has trained Marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running with the right approach.

Part 2:  Running Through the Pandemic – Recovery from Injury

 

For the second installation of Running Through the Pandemic, I want to share my personal injury recovery from this year.

 

Tom_pelotonFirst off, injuries are no fun.  As I’ve discussed training, time trials, and social distanced running with you over the past 2 months, I realize that some of you are in the same boat as me = unable to run.

 

In normal times injuries leave us without our beloved “Runners’ High”, often time a lack of focus, sometimes weight gain, and a general ambivalence about our path forward. It feels like this is magnified 10x via our current disruptive work environment, home schooling and overall lack of socialization.

 

I began to experience chronic knee pain in January.  Unfortunately, this we not the typical tight quads and non-firing glutes.  On July 16th, I had a scope of the knee to remove some loose pieces and examination of the trochlea head.

 

Not surprisingly, my surgeon discovered evidence of all the 60,000 miles of running my knees have endured over the last 30 years.

 

My recovery has been slow.  I am near pain free walking but can’t do single leg squats which is one of the markers, my physical therapis Ky set as a prerequisite to running.

 

Frankly, this has left me unfocused in everyday tasks, less productive, generally ambivalent and somewhat rutter-less.

 

Sound familiar?

 

When I walked on at Penn State, my coach - the late, great Harry Groves, made this guarantee to me:  if you train hard – you will improve and eventually get injured.

 

Coach Groves passed in February with a tremendous legacy of instilling strong work ethic in young men and I’m often reminded of the lessons he taught.  He had a way of challenging us with lots of explicit-ridden acronyms such as “GOYFA”, where G = Get, O = Off, Y = Your and I’ll leave the F & A to your imagination.

 

With no running in the past 6 months and probably none until at least next year, I was forced to think of how I would move forward and get off my proverbial seat.  The real impetus for the start of Runcoach was that running has always been more than a sport or exercise for me.  When I’ve been stuck, running is the milieu for a path forward.

 

Almost always injuries are mitigated with physical therapy.  Often times it is not the therapy itself, but the psychosomatic benefits of doing something as opposed to nothing.  So, I continue to be religious with my PT.

 

After years of despising the bike and spin workouts, I’ve found a new, non-inflammatory love of the Peloton.  There’s just something about that leaderboard and those spunky instructors urging me along.  I’d love to follow you on Peloton and join you for a class and my user name is RuncoachTom.

Meanwhile, my former running partner, Lester (yellow lab) continues to need his exercise and at 8 years-old my knee injury is a Blessing for him.  We routinely log 15K steps/day and sometimes stretch to 20K+.

 

The combination of my PT, the Peloton, and walking Lester keeps me moving forward.  In these times, we need to find whatever we can to resiliently keep on.

 

I also am grateful for all the miles I was able to run and those still ahead.  It is funny how much one appreciates something routine after it is gone.

 

For all of you who have been on the sidelines like me either currently or historically, I encourage you to focus on what you can do today, and the potential of what tomorrow may bring.

 

As always, any movement leads to activity which becomes a path forward.

 

Coach Tom’s Top-5 List for Moving Through Injury in the Pandemic

1. Focus on your physical therapy, flexibility and strength work as there are multiple benefits
2. Draw strength from all the great coaches and motivators you’ve had along the way
3. Find a new activity that does not aggravate your injury
4. Be grateful for all the miles you’ve logged to date
5. Remain hopeful for what the future may bring

My Race Has Been Canceled – Now What

Now that we are in uncharted territory with the spread of the coronavirus as a global pandemic, many of you must deal with the cancelation of your respective events.  I want to share my thoughts and empathy with you.

First off, running to many of you, as it is for me is much more than exercise.  It is a stimulus toa path forward when your road gets muddy and blocked.  I have used running throughout my life to “get unstuck” and continue forward.  So, I’m acutely aware of the personal disappointment that many of you currently feel.

Our race goals are more than just fun and certainly not fleeting.  This can only be understood by you – the walkers, the runners, the goal-setters that you are.  There is an incredible personal loss when someone moves the finish line or in this case, takes it away.  I nearly experienced this in 2001, after weeks of 100 miles running in preparation for the New York City Marathon.  Fortunately for me, that race took place after the tragedy of 9/11, and I can only imagine what it would have done to my morale had it been canceled.

All of us at Runcoach are right there with you and share your disappointment.


So now what?

 

Here is my Top 5 List of what to do if your race has been canceled.

1) Go run the distance anyway on the day it was scheduled
-Don’t be a renegade and try to run where the race was supposed to take place as that may clog the streets and put you at risk with traffic.
-Instead go to your favorite running route or treadmill, map out a course concomitant with your goal distance.
-Wake up early, do your normal pre-race routine and go run your personal race.
-Take a friend if you can (and consider keeping a safe distance throughout your personal race)


2) Write a race report
-Enter it on Runcoach if you like so that our coaches can share in your accomplishment
-If you’re not a social type, take the time to draft an email to yourself – highlight your training journey, the ups and downs and how it went when you traversed a different course with no spectators for support


3) Choose a New Goal in the future (preferably at least 10 weeks out)


4) Acknowledge Your Loss
-Losing a race goal is hard
-Contemplate that when you run your replacement race
-Remember – The best is yet to come


5)Be Grateful
-This situation doesn’t take away your fitness or your accomplishment
It is hard to be disappointed when you are grateful
Obviously, there are many far of worse than you – the active and motivated participant


We are runners and we persevere.  All of us at Runcoach feel your pain and are excited to help you reach you next goal.

 

Keep rolling!
tom







Coach Tom
Founder and CEO of Runcoach 

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

June 24, 2014

A runcoach upgrade

At runcoach we are always researching new ways to help you move more and run faster.  Tonight we will introduce several new enhancements for you.

After much demand we have created a new walk program.  This program is designed for members intent on walking more miles or completing a race walk.  Of course the experience is powered by the runcoach engine and adjusts to your progress and background.

Secondly, we recently completed a deep analysis of your results particularly from various distances.  As a result, we have made some adjustments to our predicted races times to match them even closer to your previous results. These changes came from the analysis of over 100,000 race results - you sure have been racing! 

We will take our service offline tonight from 6:00 PM to 9:00 PM Pacific Standard Time to accommodate the upgrades. 

We're excited to introduce even more data-driven guidance and look forward to our future succes together.

Race day is almost here! Remember to lay low and stay off your feet the days before the race. Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 5-10 seconds per mile slower than your goal pace. By the 2nd mile you should be running at around goal pace while listening to your body. I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Fluid stations will be located at 4 stations throughout the course. Take note of these opportunities to rehydrate and plan to drink 4-8 ounces every 20 minutes. It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control for the first half of the race. We want to save a little bit for the final miles.

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!
December 06, 2019

Lunges

Lunges


December 06, 2019

Hamstring Balance

hammy
December 06, 2019

Quad Stretch

quad_stretch
December 06, 2019

Toe Touch

tow_touch

Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .

Arrival

Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).

Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Morning Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower.  By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a runnining machine!

You are programmed to give your personal best so. . .

Go get that last cup!
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