Major milestone:
Recently ran sub 5:00 in the mile for the 38th consecutive year.
What is the secret to your success?
Commitment to do something every day. Writing each workout in a training log. Having a goal to chase.
What is the biggest obstacle to reaching your goals and how do you get over it?
Sleep. Staying healthy. Cannot take as many hits as I used to. Have to train smarter. Listen to my body. Incorporate cross training (i.e. bike).
What is the most rewarding part of training?
I still love the feeling of hitting exhaustion after crushing a tough workout. The level of satisfaction on the cool down is still magical. It still feels amazing hitting it each year.
What advice would you give to other members of the Runcoach community?
Stay consistent. Set a goal and go after it. Sacrifice for the goal.
Anything else you would like to share?
Set a goal or a number of goals and let people know what you are doing. I have people asking me often how I am doing on cracking 5 mins. It keeps me honest and focused. Dont be afraid of having a crazy aggressive goal. But have achieveable mini-goals along the way so you feel success and stay motivated.
What feedback would you offer on the Runcoach experience?
Trust the training.
Written by Coach Alex
After all the time and effort you invested in training, you want your hard work to pay off on race day. Here are 10 tips to keep in mind in the final days before the big day.
1. Hydrate. Dehydration can make even an “easy” pace feel harder. Consume plenty of water in the days before the race. Sip fluids in small doses throughout the day to avoid stomach upset. 
2. Stick to familiar foods. Avoid the temptation at the expo to test out new sports foods and drinks. Stick to foods that have given you a boost during training without upsetting your stomach. Avoid any new foods or ingredients to avoid GI distress.
3. Stick to the training plan. In the days before the race, it’s tempting to cram in extra mileage or intense workouts to propel yourself to a PR. That’s not a good idea. You can’t boost your fitness at this point—you only risk injury. Use the time to rest, run easy, and get plenty of shuteye. You want to feel springy and energetic, and ready to unleash all the strength, and speed you worked so hard to develop.
4. Don't diet...Some runners attempt to cut back on calories during the taper, as they cut back their miles. But in the days before the race, you want to be building up your stores of glycogen so that you can have them to burn during the race. If you’re training for a half-marathon or a marathon, aim to get 70% of your daily calories from carbs in the final three days of your race. If you try to restrict calories, you could end up at the starting line feeling depleted and fatigued.
5. ...But don't get carried away with carb-loading. Other runners use the race as an excuse to eat with abandon. That can lead to GI distress, a heavy-legged feeling at the starting line, and a race that's derailed by emergency pit stops.
6. Review the course. Review the race route and course elevation, or if you can, drive or run on stretches of the course. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated.
7. Gather your tried-and-trusted gear. Resist the temptation to use or wear something new for the special occasion of race day. A gear or clothing malfunction before or during the race can rock your focus and derail the day you’ve worked so hard to prepare for. Plan to race in the shoes, apparel, gear, and gadgets that have been reliable in training.
8. Review your logistics. What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan for race weekend, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress and free up energy you need to focus.
9. Reflect on your training. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Take time to reflect on the major milestones you hit—say the first time you completed a mile, achieved a new personal best, or hit a pace that once felt impossible. Use those memories and that pride to fuel your confidence heading into race day.
10. Reset your goals. Have a few time goals for the race. Consider how your training went, how healthy you feel, and any niggling aches and tweaks you may have developed along the way. If work, life, illness or injury got in the way of training, save your original time goal for another day. And be sure to set process goals for the race, which aren’t tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, or try to do a negative split—that is, finish the second half the race faster than the first half.
Good luck!
After you cross the finish line, be sure to tell us about your training and racing experience. Share your story here.
Modified by Coach Cally
Major milestone:
NYC United Half Marathon
What is the secret to your success?
Discipline and routine. Working out the same time everyday with the same cadence week in and week out. Monday speed, Tuesday easy, Saturday long run, etc.
What is the biggest obstacle to reaching your goals and how do you get over it?
To relax, not worrying about missing a workout, or hitting each interval time. Enjoy the process.
What is the most rewarding part of training?
The race!
What advice would you give to other members of the Runcoach community?
Play the long game. Don’t get into race shape in a week. Plan it out, create the routine and give yourself time, and mostly celebrate the small wins.
Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:
1. Nuun Sport Electrolyte Tablets
NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.
Coaches favorite flavors: Strawberry Lemonade, Tri-Berry
How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix
Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.
Coaches favorite flavors: Lemon Lime, Pineapple
How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen
This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.
Coaches favorite flavors: Lemon Lime, Tropical Blast
How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier
Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.
Coaches favorite flavors: Cotton Candy, Pina Colada
How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water
Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.
Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango
How to use: Open and sip! :)
These drink options from trusted brands provide the necessary benefits to keep you running at your best.
The goal of a training plan: To take you from where you are, to where you want to be. 
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.
Modified by Cally Macumber
Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:
1. Adjust Your Expectations
Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 
2. Set Small, Achievable Goals
Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.
3. Stay Hydrated and Cool
Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.
4. Visualize Success
Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.
5. Practice Positive Self-Talk
Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."
6. Run with a Buddy
Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.
7. Embrace the Experience
Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!
By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
Major milestone:
New 8k PB running 2024 Chicago Shamrock Shuffle (10 years after running the last one and post-kid pause).
What is the secret to your success?
Gradual build-up to stay injury-free. Running majority of weekly mileage slow. Pushing limits during weekly tempo run. Scraping and foam rolling. Listen to body first even if that means missing a run here and there or going slower. Focus on better quality sleep and hydration.
What is the biggest obstacle to reaching your goals and how do you get over it?
Finding the time for base building and marathon build-ups with two young kids and a demanding job. I changed the way I train and now doing most of my miles on my treadmill at home (instead of group runs outside pre-kids).
What is the most rewarding part of training?
Putting it all into action during a race and seeing the progress made.
What advice would you give to other members of the Runcoach community?
Choose the training method and volume/running goals that work best for your circumstances.
What feedback would you offer on the Runcoach experience?
Being an experienced runner now training independently, this tool works great to keep me motivated and on track. Having a coach available for questions along the way personalizes the experience further and has helped me when doubts came up along the way.
If your usual palette of running or walking routes is dominated by flat paths, there are several reasons why it makes sense to include some hill work in your regular rotation. Similarly, if your favorite loops include plenty of hills, there should be lots of motivation to savor the opportunity to get out there and plug away up the slopes. Even if your workouts are generally confined to a treadmill, raising the incline can also provide a taste of hills
In the past, we have detailed some basic tips for getting up and down hills efficiently. Even if you remember these tips, it is always good to periodically remind yourself of the basics which may have been neglected when other concerns become priorities while out for a run or walk.
Assuming you are moving efficiently and in a way that will help prevent injury, there are a number of good reasons to stick with this type of terrain, even if it is outside of your comfort zone.
1. Hills help you learn how to manage challenges without stressing out
Races (and even training) can often include unanticipated hurdles to clear, or rough patches. Adding some terrain where the pace may be slightly more difficult to come by or where your rhythm is disrupted can help remind you to move with efficient form. Hills encourage you to focus on slower, rhythmic breathing, which can also help even as the hill is crested. In short, hills help remove distractions and increase concentration on the task at hand. That can help, even if the going is currently a bit more tough.
2. Hills can turn a fear into a strength
Avoiding hills intentionally or unintentionally because they are difficult might be a way to avoid some more challenging workouts, but they also might obscure an opportunity to develop a new strength. Consider whether you want to approach a hilly section of your goal race with the attitude of dread or one where you tell yourself, “This is my time.” Practice on hills and you might find that you can cover that type of terrain better than others in your typical pace group. Rarely does it make sense to truly charge up a hill in the midst of your half or full marathon effort, but approaching the base of a climb with confidence that you are at least or even better prepared for the challenge than your fellow racers is an extremely positive feeling to have. You can even have a significant impact on your training partners with that positive attitude and help their confidence as well.
3. Hills can raise your heart rate without the pounding
When your schedule calls for efforts over a certain amount of time with qualitative descriptions for the paces, such as “uptempo,” an uphill path can achieve the desired effort with less gravitational pressure than would be required on a flat or downhill route. If impact related injuries are a concern or even if extended periods of time on hard surfaces are a concern, an uphill route can mitigate some of those stresses while not compromising the desired effort level. You may not be traveling that exact same speed as a flat path, but your cardiovascular system will be similarly stimulated.
4. Hills are strength work for key muscles
Running or walking up hills places an increased demand on your glutes, and calves, not to mention your quads, which are pushed both on the uphill as well as the downhill portions of your workout. These muscles are key for any goal race where serious fatigue can set in. Including hills sensibly in your weekly routine can help challenge these muscles and prepare them to handle the extraordinary requirements of a lengthy effort over an unforgiving pavement course.
Running or walking hills can be great for these or other specific benefits, but they also can just be a fun new challenge. Embrace what they offer and get the most of your time on the hills. Even if you don’t enjoy the process 100% of the time, it is usually time well spent toward the achievement of your goals. You may not enjoy them at the moment, but you will likely be glad for them when on the victorious side of the finish line.
Written by Dena Evans
Updated by Cally Macumber
