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Don Craig didn't even start running until he was in his late 30s, and ran his first marathon when he was 45.  In just five years, he's finished four marathons and qualified for Boston twice, including at the 2017 Houston Marathon. Now, he's headed for the 2018 Boston Marathon, which falls on his 50th birthday. He's also aiming for a sub-3:20 finish at the New York City Marathon in December.

 "There have been times I've looked at my Runcoach plan for the week, especially in the last third of the marathon training, and told my family 'I have no idea how I will do that,'" he says. "But when I do, it is an amazing feeling of validation of the work put in to that point."

Don Craig
Sport: Running

What is the secret to your success? The most important has been finding a plan and sticking to it, almost religiously.  The Runcoach program has given me the variety and challenge needed to get me to not be stagnant.  But also, there is not enough said about visualizing your success on race day.  For my first BQ in Fargo (my 2nd full marathon) I had visualized the clock reading 3:22 as I came down the last block. I thought of that for weeks.  Sure enough, I turned the corner that day and saw the clock ahead and it said 3:22.

What is the biggest obstacle to reaching your goals and how do you get over it? Life is the biggest obstacle.  With a family, a demanding job, travel, and spouse, just like all of us, getting in the hours is tough.  I've learned I do best if I get up at crazy hours (like 4:30 am) so I can get 'er done before the rest of my life has to begin. When I travel, the first thing I check is what running gear I will need, even before the work clothes.  And I hold myself accountable.  If I decide to sleep in when I was supposed to run, then I fit it in later that day.  Sometimes that means I am now running in hot humid conditions or it’s snowing (it's Boston), but that is my self-imposed punishment.

What advice would you give to other members of the Runcoach community? Set high goals.  Everyone thought I was nuts setting a goal to qualify for the Boston Marathon, since I was 45 years old, and had only run one full marathon.  Now my goal is a sub 3:20 marathon in NYC in November and to BQ in Boston on my 50th birthday.  Set the goal, set the plan and execute. Anything is possible.

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 With our system, you can design a training plan that's customized to fit your current level of activity and fitness. Get started with just 5 easy steps.

1. Identify yourself.  
Go to the Settings, and identify what kind of athlete you are.

2. Plug in your goal. On the Goals and Results Page, select “+NEW GOAL."

3. Tell us about a racing history. Click  “+NEW RACE” and plug in a recent race time.

4. Design your workout schedule. On the Schedule & History page,  tell us about how much exercise you’re currently doing, and tell us when you’d like to workout and rest.

5. Sync your activity tracker. Movecoach syncs with many popular activity trackers. When you sync your service, and your miles will automatically be uploaded to your Movecoach log. Movecoach syncs with Garmin, Strava, AppleWatch, RunKeeper, Fitbit, Nike+, and Jawbone. To learn more, click here.

6. Ask for help. Our experts and coaches are here to answer your questions about training, nutrition, and technical issues.  Reach out to us by tapping Support on your Mobile App or writing to us at coach@movecoach.com


5 Reasons to Race

June 21, 2017

racepackEven if you’re not competitive, there are many good reasons to sign up for an organized event.

1. Ease your jitters.  Most races—especially 5-Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you to get a sense of what racing is all about. 

2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover.  Exploring a new setting is a great way to avoid boredom and burnout.

3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals.  You might find that friends and coworkers you already knew, love getting outside to run too!

4. Test yourself. Use  a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential.

5. Get your speedwork done.  Have a hard time getting yourself to do speedwork solo?  Sign up for a race instead of your weekly track session. Once you register, you’re less likely to blow it off. Plus, pinning on that number, and joining the pack of other runners will give you the adrenalin rush you need to push yourself farther and faster.

Remember, in addition to a personalized, training plan, as a Movecoach participant you'll access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues.  

Any questions? Contact us.



rc_bryanveal_cropBryan Veal

Sport: Marathons

Major milestone: I have completed 40 marathons over the past 18 years.

What is the secret to your success? Finding something I enjoy, and having dear friends to run with.

What is the biggest obstacle to reaching your goals and how do you get over it? About 1.5 years ago, after dramatic energy loss in marathon about 1.5 years ago, I was diagnosed with atrial fibrillation. It's been very hard since to find strength after around 15 miles and my times have dramatically slowed. But I still fully train and have finished 6 marathons since then.

What is the most rewarding part of training? Being with friends of 13 to 14 years. Almost 1 year training with Runcoach and it has been my best resource in 18 years of marathons. It's consistent, fit to my goals, balanced, well rounded, well supported. Mostly it's always there.

What advice would you give to other members of the Runcoach community? Find the joy and accept yourself.


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Cassandra Wilson knows that the rewards of moving more transcend any single workout.  

“I am stronger, I have greater endurance, and I’m proud of all that I’m investing into my fitness while still feeling like I’m being a good mom, wife, and employee,” she says.


I
n the Spotlight: LinkedIn
Cassandra Wilson
Sr. Program Manager, GTO (HR)


   cassiewilson_b2b
Favorite Fitness Activity:
 
TRX classes and walking in the park with my family

What is the secret to your success? Signing up for workout classes and blocking the time on my calendar. It reduces the number of excuses I have and the classes keep me motivated.

What is the biggest obstacle to moving more and how do you overcome it? My biggest obstacle to moving more is a shortage of time. I set a goal to attend one workout class a day, Monday through Friday, and I sign up for the classes by Sunday night so that the time is blocked on my calendar. I try to do mornings so that I keep evenings for my family and unwinding after work. As long as I don't have to take early meetings, it works well!

What is the most rewarding part of this challenge? The most rewarding part of this challenge is seeing myself make progress and stick with it!  I can go up more flights of stairs, take longer walks with my family, carry my son around for longer, recover much more quickly from my workouts, clock the best time in my TRX-Circuit class, and, most notably, run the Bay to Breakers race this year with my best time ever—even after 3 weeks of not working out. I feel so much better and see results in my workouts as I add weight and improve my form and bounce back by lunchtime after working out really intensely in the morning.

What advice would you give to your fellow challengers? My advice is to keep trying and don't be afraid to adjust your goals if you need to. 

Share your Movecoach success story here!

Click here to join the Challenge, and help LinkedIn Moves 1 Million Miles!

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In the spotlight: Shea Companies

Catherine Tinerino Moore

IronOaks Fitness Center/Front Desk
Shea Homes

catherinetinerino_moore 1Favorite Fitness Activities: Walking, Golfing, swimming, yoga

How did you start? I completed a marathon when I turned 50. I did it as a walk/run and completed it in six hours. I now exercise about 6 days a week, and I work with a Personal trainer for an 1 hour once a week. I now practice yoga 2 to 3 times a week, and golf 2 days a week. I'll do intervals, alternating between running and walking. I had a fear of water, so about four years ago I learned to swim and now I swim laps 3 to 4 times each week.  Swimming, has really help me with my golf. Yoga has helped me focus and relax.

What’s the biggest obstacle to moving more and how do you get over it? The biggest obstacle is time. So, I just get up earlier, and fit it in.

What is your feedback on the Movecoach experience? Movecoach pushes me to do more. I now swim some extra laps, now I jog a little longer, just to get to my milestone.

Share your movecoach success story here!

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

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Just three years ago, Jorge Cortes had no running experience, and was completely out of shape. Then he used Runcoach to train for the Aramco Houston Half Marathon. Today, he's a Boston Qualifier with a 3:27 PR. What's the most rewarding part of training? "Overcoming difficulties," he says.


Jorge Cortes

 2jorge 1
Major milestone: I qualified for the Boston Marathon with a 3:27:12. (The qualifying standard for my age is 3:40).

What is the secret to your success? Set goals that are realistic, but aggressive. You have to push yourself.

What is the biggest obstacle to reaching your goals and how do you get over it? Time commitment. I always found excuses why I could not do it, and thought I did not have the time. I made the commitment to myself I would find the time, and I do. It’s up to me if I want to waste my time in other things. We always do, so it is a matter of priorities.

What is the most rewarding part of training? Overcoming difficulties. The success (beating your time, runs in perfect conditions, etc) are easy. I like it when it is hard, when I am tired, when you go against the wind or the heat or the humidity, and you still complete your training.

What advice would you give to other members of the runcoach community? Invite others who are not doing it!

What feedback would you offer on Runcoach? I love it. I started running in 2014 and Runcoach, which I found when I registered for the Houston Half Marathon. I went from being in no shape, and having zero experience, to running marathons the next year, then qualifying for Boston. Thank you!


We're proud to be the Official Training Partner of the 2018 Chevron Houston Marathon and Aramco Houston Half Marathon!  To learn more, click here.

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Stacey Bain quit smoking and picked up running four years ago at the age of 48. She was hooked on the sport with her first 5K. She now has 12 half marathons under her belt, and is training for The 2018 Houston Marathon, which will be her first. Along the way, she’s learned that running is a powerful happiness potion. “You’re only one run away from a good mood,” she says.  “Running is cheaper than therapy!”

staceybainStacey Bain

Major milestone: I quit smoking 4 years ago and started running at the age of 48. I ran my first 5K and I was hooked. I decided to run a race every month leading up to my first half marathon before I turned 50. Thinking it would be my only half, (yeah right!). I've completed 12 half marathons and am training for my first full marathon—the 2018 Chevron Houston Marathon. 

What is the secret to your success?  I’ve also learned that quality miles—like interval workouts— are better than quantity.

What is the biggest obstacle to reaching your goals and how do you get over it? Tibalius Posterior Tendonitis/Tendonosis, an inflammation in the tendon that supports the arch of the foot when walking. I have learned that quality miles are better than quantity. I’m learning to rest on rest days! I've also struggled with a new tendency to eat more sweets. Runners often develop an entitlement attitude about eating, reasoning, "I can eat that, since I ran 8 miles, etc".  My sweet consumption has gotten out of control and I've really had to focus more and fueling and healthy foods!

What is the most rewarding part of training? When I've completed my long runs and races! I train alone and usually run races alone, but I love the running community.

What advice would you give to other members of the Runcoach community? When you’re thinking about your progress, remember: you might not be where you want to be, but you're not where you used to be!

We're proud to be the Official Training Partner of the 2018 Chevron Houston Marathon! To learn more, click here.  


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New! Points System

Written by Jennifer Van Allen June 09, 2017

Movecoach uses a Point System (MPS) to normalize energy expenditures from a variety of activities. The intent is to give Yogis, Steppers and Pilates Pros an opportunity to move up the leaderboard like Cyclists and Runners. The MPS is somewhat tied to caloric expenditure. Body weight, climate, incline and altitude are not considered. Below is a full list of point allocations for workouts logged in Movecoach. If a pace falls between the listed speeds, we round to the closest points per hour.

movecoachpointssystem


References:

Calories burned in 30 minutes for people of three different weights. 

Energy expenditure comparison between walking and running in average fitness individuals. 

Energy expenditure of walking and running: comparison with prediction equations. 

 

 



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