OctoHalf Course Training

The OctoHalf 2016 course training starts this Saturday at 7AM.  We’ll meet in the parking lot at School Rd. Park and head over to where the new starting line will be.  This week’s run will be about 6-7 miles and I’ll make sure everyone has someone to run with based on your pace.

It’s not too late to join us.  Contact me at runyourbestrace@gmail.com or use the form on the contact me tab here on this website.

Octohalf Training Announced

The training plans for the 2016 OctoHalf Half Marathon, which is being held on Sunday, October 2, 2016, have been announced.  Please click on the OctoHalf Training tab on this site for specific details.

Last year’s training programs were a huge success.  100% of the runners who trained under one of these programs either completed their first half marathon, or set a personal record for the half marathon.

The course has been changed slightly (for the better in my opinion) for the 2016 race.

Group Running Classes Spring 2016

CLASSES ARE FILLING UP FAST!  DON’T BE LEFT OUT!!!

Back by popular demand, group running classes!  There will be at least two classes this Spring.  A beginner’s class and a class for current runners to get your running headed in the right direction so that you can improve your race times.

I will instruct as many sessions as I can fit into my schedule.  The beginner’s class can hold more than the improve your running class.  That’s because the improve your running class will include personal Functional Movement Screening and individual form analysis.

Both classes will be held in a local to Lansdale, PA park such as School Rd. Park or Parkside Place.  We will decide when and where based on those who enroll.  If needed we will hold the classes in more than one location.  Historically classes have been after work hours but I can hold morning classes if enough are interested.

Beginner’s Class (Tuesday and Thursday 6PM):

  • Will start with walking and add some running, as the weeks go by you will be able to run more than walk.  At the end of 8 weeks most participants should be able to run a 5K with little or no walking.
  • I will guide you to using good form, proper pace, and give tips to make it easier and keep it safe.
  • Group classes are fun!  You will meet new friends.  They will help you succeed.
  •  See the Testimonials page for comments on past classes.
  • Use the Contact Us page on this site to let me know you are interested.
  • If enough are considering but not yet sure let me know now and I can set up an information meeting for you to meet me and ask questions.

Improving Your Running Class (Monday and Wednesday 6PM):

  • Runners of all abilities and experience welcome
  • Limited to 10 runners per class (may hold more than one class if enough are interested)
  • Individualized instruction in a group setting
  • Functional Movement Screen and form analysis done on each runner to identify any weaknesses that could cause injury.  Suggestions will be made to what exercises need to be done to create balance and keep you injury free.
  • Continued suggestions for strength work, stretching, and anything to help you improve.
  • If you would like to discuss this class and are not sure, please contact me to ask any questions, or I can set up an informational meeting if enough are interested.

Both classes will be held twice per week and will be determined by availability of those who enroll.  Both classes are $75 for 8 weeks and include a T-Shirt. Classes start the week of April 25th.  Now is the time to sign up!

Classes will end in time to start a fall long distance race program for those that are signed up or thinking of signing up for a half or full marathon in the fall of 2016.  The improving running class will get you prepared to enter that training.

As always, individual one on one training is available for running and/or personal strength/fitness/flexibility training.  I can come to your location for either if within about 10 miles of Lansdale, PA.

As with any of my classes, please make sure you are fit enough to participate in any exercise program.  You should talk to your doctor about any limitations to joining any classes.  I will have a waiver for you to fill out and sign which will give you the opportunity to tell me any possible issue with you exercising.  You should also be prepared to give me a contact name and phone number in case of any emergency.

 

 

 

 

 

Your Place Or Mine? What’s Your Plans?

So, what have you all got planned for this year?  15 races, your first marathon, or maybe just run your first race?  It’s always a good idea to set goals ahead of time.  Write them down.  There’s a better chance you’ll meet them if you do that and look at them regularly.  Set long term goals and some medium range ones along the way to the long term.  Finally, get those short term ones down, too.  Those will be the ones that get you to the longer goals.  You can always contact me to help.  Helping you capture those big plans is free.  You’ll need support to meet those goals, anyway.  I’m your guy.

Me?  I’ve got big plans for 2016.  As the best coaching year of my life wound down in 2015 I got certified as a personal trainer.  Now one month into the new year I am getting certified in Functional Movement Screening.  That’ll help me coach my runners or train you all in general more efficiently.  I’ll be able to better customize for you personally what drills or exercises you need to do.  I head to a much warmer climate soon to do that training.  While I’m in Florida I’m running a half marathon to do a check point on my fitness level as well.  I’m almost halfway through my training cycle for the Boston Marathon.  Wow, time flies.

If you really want to run your best, improve, knock your dress or pants size down a notch, or two or three, make this your year!  Commit to it!  Make time for you.  You won’t be able to take care of your children, your wife, parents, family, yourself, whatever as good if you are unhealthy, sick, run down, etc.  You get the idea.  Your energy level grows when you are fit.  Age is no limit, find time.  Stop with those excuses.  I’ve proved the age one wrong, as did my 85 year old mother (Happy Birthday, Mom!  On Saturday, actually).

Do you really want to feel better, look better, run faster, win an age group prize, get big muscles, get healthier in general, whatever you keep saying you should do?  Get in touch with me.  I’m easy to talk to.  You have several ways to get in touch with me.  Email, Facebook, Twitter, text, or call me on the phone (does anyone do that anymore?, just curious).  Email is runyourbestrace@gmail.com.  Twitter is @GlennMWSR and Facebook is Run Your Best Race.  Or shoot over to the Contact Us tab and fill out the form.  I do get those.  Start with that and I’ll give you my cell phone to call or text me if you find that easier to have me consult with you.  (sorry, too many creeps and robots out there to put the phone number out there right here)

Let me help you reach that goal.  2016 is the year of success!  Let’s get there together!

Training for the Boston Marathon

I spent the past four weeks building up mileage to get ready for this day.  This is the day that I started training for the 2016 Boston Marathon.  The goal for this training cycle is to train smarter and get stronger to have the race of my life.

Last year I was just happy to be there in Boston.  I trained, but never dove into the strength work as much as I should have.  The result was a sluggish race with a tight glute that turned into a hip flexor issue halfway through the race.  Add to that the 40 degrees, 30 mph headwind and the driving rain and it made for a not so fun day.  Don’t get me wrong, the experience of the weekend and race was better than I expected.  It would have been nice to run well.

I recently passed my NASM Certified Personal Trainer exam and studying for that reinforced why I needed to strength train to be able to add mileage injury free.  I started from inside out, working on core stabilization.  That seems to have made an impact on my efficiency when running.  I also worked hard on concentrating on my running form.  I’ll continue to strengthen my body to withstand the increase in mileage I’m about to add.

The past two Mondays I have run 16 miles each time.  Last week it was an easy paced but hilly run to get to where I wanted to be as far as mileage.  Today the plan called for 12 of the 16 miles to be run at marathon pace.  Using my spreadsheet that has enable me to dial in the right training paces for the past few years I set out in the humid air.  I nailed the workout averaging less than .2 seconds per mile faster than the goal pace.  I don’t think I’ve ever nailed a workout that close even in mid training, let alone on day one.

To say that this gives me confidence that I am going to have a great training cycle is an understatement.  I believe the strength training and slow build up of weekly mileage has set me up in a good way.  Mentally I am all in this time.  It’s amazing what your mind enables you to do if it’s in the right frame.  Today I went out knowing I would nail my workout and I did.  I never got sore or tight anywhere as opposed to previous training cycles where I would struggle to finish the first few weeks of tough workouts.

For those of you that follow where I’m racing, in late January I’ll do a test race, the Celebration Half Marathon.  I have another continuing education course, Flexible Movement Systems, I’ll use for my coaching business and it’s near Clearwater the weekend before the race so I thought I’d stick around the warmer climate in January.  I’m also scheduled to run the New York City Half Marathon in March which will be a perfect way to start my taper towards marathon day.

If you’ve got a big race this next year, please give me a chance to train you.  Contact me to get it started or ask questions!

 

 

As featured on a local ‘find a professional’ website

Personal Running Coach Services

Provided by: Run Your Best Race, LLC

What do you love about your job?

The best thing about my job is seeing people meet their goals and getting to share in the happiness that it brings them. I also love getting to know people who want to be fit, get better at running, or do something that makes them feel great about themselves. Happy people make a happy world. Personally, it doesn’t feel like a job because I am doing what I love to do.

What or who inspired you to start your own business?

An anonymous person actually inspired me. I was on a social website that I was using to track my calories in an effort to lose weight and support fitness. One of the forums was about running, and there was a “coach” on the site telling people they couldn’t do this or that and scaring people from trying to reach new levels of running. I’m sure she was just trying to caution people from getting hurt, but she was communicating poorly. I chatted with one of the people she was trying to caution, and I ended up working with this person via email and got her to her goal. I then went out and got certified to be a running coach and then started my business. It was the greatest feeling helping that runner get to finish a race that her family was also doing and feeling the gratitude in her messages to me about that accomplishment.

Describe your most memorable project.

I took a runner who never ran more than a couple of miles and trained her online to finish a half marathon in just four months. Everyone else told her she was trying the impossible, but I think I made her believe she could do it. She still runs today, six years later.

I Love My Job

Yesterday was the inaugural OctoHalf Half Marathon.  It was organized, timed, and run by the best in business, by far in my opinion, ACT Sports Management.  A group of people that understand what runners want to see at a race, and who care about every runner from first to the person who crosses the finish line last.

I really try to do the same with my coaching business.  That’s my goal, anyway.  I am also hoping that’s why ACT Sports Management asked me to be the “official coach” of the race.  I offered two types of training for the race, online and a group “learn the course while we train” method.  I ended up coaching 6 awesome runners.

When I first started coaching, my first group class was through the North Penn School District’s Community Education Program.  I had about 25-30 people sign up for a beginner’s running class that took people who have never run before and taught them to run enough to finish a 5K in 8 weeks.  I am still coaching several runners from that first class.  Some of them are doing half and full marathons now.  That was only 4 1/2 years ago.  One did a half marathon the year after she came through the beginners class.

The first class ended with a 5K, which 10-15 of the class members had the time to run.  All of them finished that race that day, many took home age group awards for placing first through third in their age group.  What hit me that day was two things.  As a coach I never got to meet their families while we trained.  They were the supporting cast for their desire to get healthier and finish a 5K.  But that day I got to see how proud their spouses and children were of their accomplishments. That really made me happy.  I never forgot how that felt.  I said to myself that day “that is why I do this.”  The second thing was seeing how much finishing that class, that 5K, meant to each one of those runners. Words cannot describe the feelings I had that day as each of my running “students” crossed that finish line.  It cemented the decision I made to start up this coaching business.

To me, a hug or a warm handshake makes me feel like someone cares about me.  It feels better than anyone handing me a trophy for crossing a finish line first.  It sends a chill through my body that says “I really appreciate you”.  For my personality a hug works better than anything spoken, written, or better than any drug could possibly make me feel.  I remember hugs or meaningful handshakes forever.  I remember from that first class, that I got dozens of them.  From my students to their spouses.  The feeling that every one of them appreciated my role in their accomplishment sent me home that day feeling like I was in the clouds.

Yesterday it was a half marathon instead of a 5K.  It, however, ended with the same feeling of euphoria.  Watching families and friends of the runners I trained for this race and seeing how happy they were sent chills through my body that I will never forget.  It is why I do this.  Sometimes I never see or hear from one of my runners again.  I understand.  I did my job and while I get attached to each and every one of them I can’t take them all home with me.  I do see and hear from most of them and continue to coach a lot of the original gang of runners.  My circle of runners is growing.  And I love every one of them.

I love my job!

Want To Change Your Life?

Are you happy with your current condition of health?  Do you worry about not being able to take care of yourself or your family because you might develop a chronic illness?  Did you know that daily living activities are limited for at least 25% of those diagnosed with a chronic health condition?

Chronic health conditions also account for over 70% of deaths in the United States.  Cardiovascular disease is a leading cause. Associated many times with cardiovascular disease is obesity and being overweight.  This causes other conditions such as high cholesterol, diabetes, osteoarthritis, some types of cancer, shortened life expectancy, and a decreased quality of life.

Why are more Americans overweight or suffering from some chronic illness?  Advanced technology is a leading cause. Addiction to TV programs, video games, and leisure time on computers cause us to sit idle more than ever.  Our posture suffers from sitting so much causing low back pain.  80% of us suffer from low back pain in our lives.

It’s also important to stay healthy even if you are already in top shape.

So how do we reverse this trend and get or stay healthy?  Nutrition is important.  Getting outside and exercising is also critical.

Running is one of the best and easiest means of using the outdoors to get or stay fit.  Running, easy?  Sure if you learn how to correctly.  Allow me to show you how!

OK, you already work hard at fitness and you already run.  Has anyone ever showed you the best way to train? Do you sign up for races so that you have a goal and continue to run?  Would you like to get better at running? Would you be happier if you did get better at running?  If you are like me, when I’m happy it spreads to everyone around me or anyone who comes in contact with me.  I’m much more positive, feel better, have more energy, and people talk to me back in a more positive manner.

Running can change your life! That’s not an exaggeration.  Ask anyone who had the courage to make the move and start running.  I’ve lost count on how many people have told me that running changed their life.  It lowered their blood pressure, made them happy again, made them more self confident, raised their self-esteem, made their relationships better, and so many other positive comments.

Then I hear the excuses.  I can’t run because my knees are bad or I don’t want to ruin my knees.  Running correctly helps your knees!  Fact!  Or the big one, I don’t have time! Wow, I cringe at that one the most.  Yes, we lead busy lives.  You have 4 small children and your spouse is always working late or out of town on business, or I don’t have a spouse so who will watch my children?  I work long hours then have to go home and feed everyone and it’s dark out when I possibly could work out.

To this I just say, “Where are your priorities?” Is your life not important?  Would your family suffer from you being chronically ill, disabled, or worse, gone?  Have you ever flown on an airplane somewhere?  I’m betting a vast majority of you have.  When you start to pull away from the gate, the flight attendant goes through their safety speech as required by law. What do they say?  One thing is , “if we suddenly lose air pressure the oxygen masks will automatically drop.  If you are travelling with small children, put your mask on first, then assist them.”  Why?  Because if you pass out you can’t help them!  The same goes with the rest of your life, not just in an airplane.  If you don’t take care of yourself, how can you help someone else?

Learn how to run the right way!  Whether it’s to start running and get healthy, improve your running, or to become really good at running.  I’m your man!  I can change your life!  You don’t even have to live by me.  I can help you no matter where you live in the world!  Ask anyone who has worked with me before.  Your life should be the highest priority!  Improve the quality of your life. Smile again!  Feel great about yourself!  Contact me!  runyourbestrace@gmail.com 

What You Have To Give Up To Live A Healthy Lifestyle

I saw this posted on the RRCA certified coaches’ Facebook page and thought I’d share:

What did I give up to start living a healthy lifestyle and start running?

I had to give up feeling like crap all the time
I had to give up hating myself when I looked in the mirror
I had to give up feeling like I was going to have a heart attack after climbing stairs
I had to give up wondering if I was going to live to see 50
I had to give up self doubt
I had to give up high cholesterol and triglycerides
I had to give up weakness and fear.
I had to give up buying expensive, ugly clothes because they were the only ones in my size.

I had to give up hiding behind something when getting my picture taken.
I had to give up getting sick a lot.
I had to give up shortness of breath just tying my shoes.
I had to give up sleep apnea.
I had to give up scaring my wife because I quit breathing while I slept

I had to give up not having much of a future

and worst of all…..

I had to give up giving up.

yup, I lost a lot in this journey… poor me.

I look at what an unhealthy lifestyle did to me and how much i was robbed of my life, it looks like I lost the bad and adopted the best thing going.

Quit…and do what? Go back to “normal”? Normal is what got me to where I was.

That kind of living is totally abnormal to me now and there is no going back. I love my new life.

It may seem like a sacrifice now, but the payoff is huge. After a while, you will look back and laugh at what you thought was such a big thing that you had to give up and it really wasn’t a loss at all.

You have everything to gain and nothing to lose..

Go for a run, you wont miss a thing……

I promise…

-Robert Wadhams

Thinking About Hiring A Running Coach?

You’ve read all of the articles in Runner’s World, Running Times, on running websites and Facebook pages.  Yes, having a running coach helps tremendously in your quest to improve your running.  Even if the goal is to enjoy running more, a coach can help.

If the coach is like me, he or she will be certified (I am through the Road Runners Club of America), will take the time to do a detailed analysis of your strengths and weaknesses, and from learning all about your running habits and goals, create a plan to get you going on that journey.

No one has ever achieved greatness on their own.  Did you change your own diaper when you were a baby?  Sounds disgusting but you get my point.  Leave your comfort zone.  Hire a coach.

“Oh it’s too expensive!”  You probably will be surprised how you can’t afford not to hire a coach if you really want to get better at running or improve your fitness.  Talk to me about your goals and limitations and I can help find the right way to go about this.  How much money do you waste on things that are actually taking you farther away from your goal?  Bad food, too much alcohol, buying clothes that you really don’t need.  I’m sure we can find a way to budget this if you really want it bad enough.

Once you make that leap to finally go after that fastest race ever, first half or full marathon, even finish your first 5K, what else is it going to cost you?  Some time and effort.  A coach can only put the plan in place and motivate you.  He or she cannot run for you or do the work.  I will motivate the heck out of you and make you want to work hard, but you still have to do it. That means sometimes getting out of that warm comfortable bed and getting outside to run.  You have to commit to doing what was prescribed.  That also includes ancillary work outside of running.  I usually give strength exercises to help with whatever weaknesses I found on day one.  I guarantee it will be worth every penny!  You can make time to get it done.  There is a way.  I work with busy people all of the time.  I work with single parents who have to juggle their lives.

The end result?  A happier, more self confident, and awesome person.  You will set an example for your children, spouse, parents, or YOU!  Show yourself you can do it.  Be healthy for your loved ones or just for your piece of mind.  You become happier you will make them happier.

I can coach you in person, in a group, or online from anywhere in the world.

How do I make this leap?  Several ways.

-Send me an email at runyourbestrace@gmail.com with your intentions or questions.  No I will not come through the internet and bite you.  No I will not share your email address with anyone else.  I respect your privacy.

-You can also find me on October 3rd at the OctoHalf Half Marathon expo from 10AM to 4PM.  This is held at the Hatfield Township Rocktoberfest, John S. Clemens Memorial Park, Fairgrounds Rd. at Clemens Rd in Hatfield.  Even if you’re not running the race come find my booth and get to know me.

-Set up a personal meeting, we can find a day and time where I will run with you, or just sit and chat about your goals. How do you know you will like your coach unless you meet him or her?

-Look for upcoming group information sessions.  If enough of you are interested I will set up a time and place and meet with your group or a group of individuals who want more information.  If this interests you please contact me.  I will post any information meetings on this website and my Facebook page.

For any of these options contact me at runyourbestrace@gmail.com!!!  Make that leap, finally!  You deserve it!  Don’t wait until New Year’s Day to start!

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