What are you up to?
I've been exploring the great outdoors and soaking up the sunshine (and snow) in Colorado. I recently returned from a ski trip to Steamboat Springs, and am now planning some exciting summer trips to the midwest!
What are you reading?
Currently diving into, "Quiet: The Power of Introverts in a World that Can't Stop Talking" by Susan Cain.
Yes, you guessed it - I'm an introvert!
What are you listening to?
60s, 70s, and 80s Hit Radio :)
What are your non-running goals for 2024?
My goal is to continue to push myself outside of my comfort zone - personally and professionally!
Ok, but what about running?
As far as running, I am setting my sights on the goal of consistency for the year ahead! After some setbacks in 2023, I am looking forward to building a strong foundation.
How Consistency and Confidence Led to a 10-Minute Marathon PR!
Major milestone:
Personal Best Marathon time--dropped 10 minutes! Also, no leg cramps during the race!
What is the secret to your success?
I believe the secret to my success on this marathon was consistency in training and following the Runcoach assignments faithfully. By doing this I had the confidence on raceday to mitigate my nervousness and relax after the start so that I stayed in control.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is myself. I get really nervous before these races often resulting in lack of sleep and a poor performance. The training and the advice in the blogs from the Coach Cally and the other experts have really helped me to have confidence and overcome my fears. Following a routine for me is very important.
What is the most rewarding part of training?
The most rewarding part of the training for me is getting through some hard workouts and seeing the improvement even though I didn't think I could even complete the assignment. I decided to just trust the program and stay consistent in the training.
What advice would you give to other members of the Runcoach community?
I would say my best advice (I am definitely not an expert) is to push yourself to complete all of the assignments. For example, even if your interval times are not as fast or faster than the assignment, if you stick with it, you will notice the improvements as you progress.
Anything else you would like to share?
There are multiple computer training programs out there, but I like the "community feel" of the Runcoach experience and the resources such as the live coach for some expert advice and the articles on various topics that deal with the running experience.
When should I change my running shoes?
This is one of the most common questions among runners of all levels. The condition and life within your shoes have a huge impact on your body, and quality of your training sessions.
Below is an exchange between Coach Hiruni and Runcoach Athlete and avid endurance runner Andrei Marinus.
Andrei: I run over 200km (125 miles) per month, and a good pair of shoes (even on sale is easily over 100USD). So here’s the million-dollar question… When do I have to change them again?
Coach Hiruni: Excellent question. Most folks who take running seriously search for an answer to this question. There are general guidelines some shoe manufacturers have (400-600km or 250 – 400 miles) for wear and tear, but not everyone wears shoes the same way.
Andrei: Yes, I noticed very few of them mention a higher mileage. It could be the shoe company tries to sell as much as they can. But I also understand the reasoning - after a certain mileage, the shoe loses its advertised features, and stop protecting the runner.
Coach Hiruni: As a coach I am also reluctant to recommend running high mileage in one shoe, because I have the best interest of my runners at heart. I want you and my other runners to be protected when you leave your door for a run, and continue to stack up days, weeks, months of consistent training. There are aspects on your shoe and within your legs you can use as a guide to know it is time to upgrade your footwear.
Andrei: So it seems, the best judge should be the runner? I should listen to my body. Once I start to receive signs of pain or discomfort or simply just not the same bounce as before, it is a signal. Though pain is universal, everyone experiences it differently. For me it is usually a bit of tightness in the ligaments around the ankle. I have ignored this in the past, telling myself that some Kenyan runners are doing marathons on bare feet, so if I keep running in worn out shoes, I would still be protected. How I wished I didn’t do that … I ended up at an orthopedist who promptly put me offline for two months. Imagine how I felt going from over 200km to zero … Let’s just say I had learned my lesson, and ever since I am really listening to my body.
Coach Hiruni: Agreed. Some of the best lessons are learned the hard way. Most people can also tell by simply looking at the bottom of the sole of the shoe. The tread (just like a tire) should look fresh. If you notice pieces missing, or the shoe just looks “old and tired” that’s a red flag! For some people this can happen as early as 200km (125-150 miles) into wearing a shoe.
Andrei: Right on that point. Look at the sole of the shoes that I ran in when I got my marathon PB and my first ultra-marathon. They will be always close to my heart, but I know they have to go. There is almost nothing left at the back the shoe, right where I land.
I am running in zero drops, you can imagine with no sole left at the heel, I kind of converted them into negative drops…
In March, we examine another common concern for many runners. Dr. Adam Tenforde returns to discuss a problem that can trip up runners like himself (28:23 for 10,000m), as well as recreational runners alike.
FNF: What is Achilles tendonitis?
AT: Achilles tendonitis describes a condition involving the tendon that connects the calf muscles (gastrocnemius and soleus) to the calcaneous (heel bone). The condition can either result from an acute stress (such as increase in training) or develop over time from chronic stressors, such as biomechanical factors or poor footwear.
Whether you intend to run a local 5K or target a half marathon, race day strategies are important to optimize your performance and make the most of your experience. This blog shares tips that will help you prepare for seamless execution on the big day.
Dress for the Weather Conditions
Stay informed about the weather forecast and cordinate your race day clothing accordingly. Dress in layers that can be easily shed if temperatures get warm.
Arrive Early and Get Acquainted with the Course
Allocate enough time on race morning by arriving early. This allows you to manage pre-race nerves, use facilities, and acquaint yourself with the course. Take note of potential challenges.
Practice a Positive Mindset With Visualization
Mental toughness can be as important as physical preparation. Take a few moments before the race to envision your success. Picture yourself crossing the finish line accomplishing your goals. Have a positive mindset and reflect on all of the hard work and dedication you invested into your training.
Prioritize Hydration
Begin hydrating well before race day and continue sipping water leading up to the start. For longer races, consider carrying a small water bottle to the start line.
Prepare Your Nutrition Ahead of Time
In the days leading up to the event, stick to familiar, easily digestible foods and refrain from experimenting with new items. On race morning, opt for an easily digestible meal.
Execute Your Race Plan
One common challenge on race day is starting too aggressively. Start the race conservatively and gradually increase your pace as you settle into the run. Develop a pacing strategy with your coach and trust your training!
What are you up to?
Embracing the warmer Phoenix days before the frying pan season begins. Looking forward to seeing family in the spring and waiting to learn where my husband's residency program for med school will be in June.
What are you reading?
Tools of the Titans, Tim Ferris
Lessons in Chemistry, Bonnie Garmus
What are you listening to?
Audio Book: Tony Robbins- Awaken the Giant within and cringing at my Spotify 2023 throwbacks
What are your non-running goals for 2024?
I am working towards opening my own gym space with the goal of ultimately owning my own gym.
Ok, but what about running?
I am working on becoming faster! I’ve been in marathon mode for a long time so I’m excited to focus on some shorter races. First up Credit Union Cherry Blossom 10 mile and then a half marathon in May. Operation fast twitch.
Your activity contributions go a long way!
Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn wellness points for your movement.
*All points are rewarded on a monthly basis, based on the criteria below.
How to earn points by logging activity:
Per week = 20 points
FAQ:
1) Can I earn more than 20 points per week and/or more than 125 points per week?
You can only earn points for one physical activity per week. This is a great time to consider mindfulness to bump up your points earnings.
For example, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 40 points per week. 20 points for logging 3 workouts and 20 points for meditating 3 times per week.
2) Can I earn 100 points for hitting the first running milestone and an additional 100 for hitting the first workouts milestone?
No, you can only earn points for one physical activity milestone at a time.
For example, if you step 100 miles you will receive 100 points and you will no longer be able to receive 100 points for any other activities such as running/swimming/etc.
