Category Archives: Uncategorized

Success Happens with the Extras

manna on main st 2019

The above photo was taken after a 5K in early April 2019.  I placed third male overall.

Immediately after the race, instead of doing my normal cool down of foam rolling and stretching I hopped in a car and drove 3 hours.  Before I reached my destination I started feeling a burning in my right heel.  It progressively got worse as I drove, to the point where I wanted to pull over and try to do something to get rid of the pain.  It didn’t go away.  I went to a podiatrist a week later and he diagnosed the issue as plantar fasciitis.  The resolution is, do what I should have been doing all along.  Foam roll, stretch, ice for pain, anything but ignore.

The bottom line is , pre run and post run work deserve the same attention.  Sign up for my summer “Sunrise” camp and learn how to get better at running by doing all of the right things.

Hit the contact me tab or email me at runyourbestrace@gmail.com with questions.

 

Change Your Life For The Better. Step Out of Your Comfort Zone

I read this on a blog named “A Conscious Rethink”.  It was #10 on “10 Lessons You Will Only Learn By Stepping Beyond Your Comfort Zone”. I have learned the hard way because I am very introverted (you probably couldn’t tell if I coached you because I am in my comfort zone when I coach). Every time in my life when I really wanted to make something happen, I stepped out of my comfort zone and I was almost 100% of the time glad I did. I made things I dreamed of, happen.
 
I can tell you stories upon stories where this came into play. The only way to find out is sign up for training and I’m 100% sure you’ll hear every one of them 🙂
 
Seriously, this is true. If you are tired of feeling stuck in a rut, wanting to change your life for the positive, I can help. I am a running coach, personal trainer, functional movement analyst, caring person who gives everything I have into making you not only the best runner or athlete you can be, but the best person you can be. Contact me. Talking with a motivator is free.
 
Here’s the meat of what I am blabbing about:
 
#10
 
“[T]he heart is a muscle. The brain is a muscle. The body is a network of muscles, and we’ll likely find out soon enough that the souls are too.
 
But you’ll never learn this lesson if you don’t challenge yourself.
 
Muscles need to be challenged, otherwise they atrophy. Comfort zones need to be pushed against, thereby increasing our mental mass. They need to be jumped across, giving our hearts a workout.
 
And they should always, always, be questioned, because questioning increases our self-awareness, which allows us to see more precisely where we limit ourselves with self-imposed boundaries and restrictions.
 
It’s at the edge of zones that the boundaries between what is desired and whether we’re willing to reach for it get thinner and thinner. You’ll see that the thicker, limiting walls never really provide comfort, they provide immobility to keep us from getting hurt, like a kind of invisible cast.
 
Except we’re not broken inside. We don’t need a protective cast. We want to run.
 
Do that. Run. Straight for one horizon, then on to the next. If there’s one overarching comfort in life, it’s this: to feel without doubt that we are truly alive.”

Certified Coach/Personal Trainer Wants To Help You!

Calling all runners who want to become better runners. There are lots of ways to make that happen.
 
I provide:
 
individual training for a particular race or just to work on a certain part of your running that you want help with, or,
 
group training if enough runners want to train together, whether it’s for a certain race or just to get better in a group environment.
 
Let me know your needs and desires. It’s time to get serious about fall races.
 
I can train early before work, evenings after, or anytime in between. Contact me!

Group Training Starting Soon

Finally have the date that the group classes will start.

Monday January 28th.  Parkside Place in North Wales/Upper Gwynedd Township park.  we will meet by the swimming pool in the parking lot (in the back passed the police station).  The classes will last until April 18th (Thursday before Easter).  New classes will form again after that in May.

There will be four evenings that you can choose from.  Monday through Thursday.  Each evening you can pick which time you want to join the group.  The choices will be 4pm, 5pm, 6pm.  You may stay for the next group if you start with one of the earlier groups.

Each runner signed up can pick up to two evenings and yes you can pick different times for each.  I really don’t mind if you run all four evenings, I just wanted to let you know that you are entitled to two group sessions for your $75.

Any level of runner is welcome.  I’ve trained beginners and Boston Marathoners.

The only thing I ask is for you to let me know which days and times you are coming by the Friday preceding the week.  So for January 28th, please contact me by Friday the 25th.  There will be days that I will be unavailable like February 6th and 7th, but you all can still meet if you’d like or come on Monday and Tuesday of that week.

I also still have a couple of slots available for one on one training, the cost for that depends on how long you want the training for.  One on one runners are allowed to run with the group training runners as a member of Run Your Best Race.  I expect a wide variety of pace levels so you will usually find someone your speed to run with.  I will be telling you what speed I want you to run so I can help match you up.

If you haven’t already signed up, please do so as soon as possible.  Use the contact me tab above or email me at runyourbestrace@gmail.com.  Tell me that you want either the group classes or one on one.  Payment is easy, you can use PayPal also on the purchase training tab above.  You can use a credit card or a bank card on PayPal.  Other options are cash or check.  Let’s get this party started and have a great Spring Race season.

JULY ADULT RUNNING MINI-CAMP

4 HOURS IN JULY ADULT RUNNER MINI-CAMP!

Spend one hour, 4 times in July and learn what it takes to improve your running.

I am a certified, adult running coach and personal trainer who will teach you everything that I can in 4 hours this summer to give you the knowledge to take your running to a new level.

We will spend every Tuesday morning from 6:30 AM to 7:30 AM in July starting on July 10th.

The hour will be spent:

15 minutes on the topic of the day and demo

30 minutes practicing

15 minutes of tips about running that will help you.

You can do a run before or after this hour on your own or with someone from the group. It will be a great chance to practice what you learned and meet other potential running buddies.

Examples of topics of the day will be:

  • Breathing – how to get more oxygen when you run and get you in a rythym
  • Stretching
  • Strength training and what exercises work best for runners
  • Shoes and equipment
  • Warm-up and cool down routines and why we do them
  • Running ‘tangents’ to shave off minutes from your race time
  • How to prepare for race day
  • Best races at varying distances
  • How to get faster
  • Building a training plan
  • Concepts of science in running (threshold, VO2 max, etc.)

The cost of this opportunity is only $40!

You will need to bring a yoga mat or similar padding.

The location of this mini-camp will be determined by who chooses to participate. We can also rotate each week where we meet.

Contact me ASAP to sign up or inquire! runuourbestrace@gmail.com

 

 

 

Plan Ahead, PR Coming!

If your goal is to run a personal best or qualify for the Boston Marathon then you should be planning your training for late summer to fall 2018 races now!  I hear a lot of runners say this is the year they get to Boston, or set a PR, or get rid of excess fat, or eat right.  Well the time is here!  It’s free to talk to me and get advice.  It’s cheap to start training with me!  Give yourself a chance!

Get strong for injury free efficient running!

Not only am I a running coach but I am a certified personal trainer. I can include a strength training program for your pre-training and race training phases.

Working on strength for running, weight loss, and mental training before and in the early phases of race training will give you your best chance of running your best race ever.  Plus you will be doing yourself a favor by getting into the best shape possible for the summer!  I can work hands on with you for both strength and running.

Here are popular races followed by my suggested training start dates for half and full marathons. The actual date that you should start depends on your running fitness level and experience.  10 Mile races should follow the half marathon start dates.

Contact me to discuss my personal advice for your training or to schedule a meeting to help you make a decision and get the ball rolling!

September 8-9

Bird In Hand (Half)

VIA (Half and Full)

Erie (Full)

September 16

Rock and Roll Philly (Half)

September 30

Wineglass (Half and Full)

October 6-7

Steamtown (Full)

Chicago (Full)

November 4

New York City (Full)

November 10-11

Richmond (Half and Full)

Bucks County (Half and Full)

November 17-18

Philly (Half and Full)

December 8

Rehoboth (Half and Full)

Suggested training start dates (running). Base and strength training can begin anytime prior. You should be already doing steady mileage before these dates. I can help you with that as well.

Race Date                   Begin Full                                 Begin Half

September 8-9              May 6                                        June 18

September 15-16          May 13                                      June 25

September 29-30          May 28                                      July 8

October 6-7                June 3                                       July 15

November 3-4               July 2                                        August 12

November 10-11            July 9                                        August 19

November 17-18            July 16                                      August 26

December 8-9                August 5                                    September 16

Suggested Training Start Dates

Did you pick a half or full marathon to run for the first half of 2018 yet? See the list of races on the previous post below!

Here are my suggested training start dates for half and full marathons in late Winter and Spring of 2018. The actual date that you should start depends on your running fitness level and experience.  10 Mile races should follow the half marathon start dates.

Contact me to discuss my personal advice for your training or to schedule a meeting to help you make a decision.

Date                            Begin Half                          Begin Full

3/3-4                          12/11/17                                 10/30/17

3/10-11                      12/18/17                                 11/6/17

3/17-18                      12/25/17                                 11/13/17

3/25-26                      1/1                                          11/20/17

4/7-8                          1/15                                        12/4/17

4/14-15+Boston          1/22                                         12/11/17

4/21-22                      1/29                                         12/18/17

4/28-29                      2/5                                           12/25/17

5/5-6                          2/12                                          1/1

5/12-13                      2/19                                          1/8

5/19-20                      2/26                                          1/15

 

Have You Picked A Spring 2018 Race Yet?

Here is a list of half and full marathons in late Winter and Spring of 2018 within a day’s drive of the Philadelphia area.  If you know of others please let me know and I will add to this list.  H = Half Marathon, F = Full Marathon, H+F = Both races.  Next, I will post my suggested date to start your training plan.

March:

Myrtle Beach -3rd (H+F)

Rock N Roll DC 10th (H+F)

Caesar Rodney (Wilmington, DE) 18th (H)

Shamrock (VA Beach) 18th (H+F)

Love Run 25th (H)

Cook Forest (near Clarion, PA) 31st or April 7th (H)

April:

Scranton 8th (H)

Garden Spot (Lancaster area) 14th (H+F)

April Fool’s (Atlantic City) 15th (H)

St. Luke’s 22nd (H)

Coastal Delaware (Rehoboth/Dewey Beach) 22nd (H+F)

Delaware Running Festival (Wilmington) 29th (H+F)

Jim Thorpe 29th (H)

New Jersey (Monmouth) 29th (H+F)

Wildwood 29th (H)

May:

Pittsburgh 6th (H+F)

St Michael’s (MD) 19th (H)

Run For The Red (Poconos) 20th (H+F)

I Am A Selfish Coach

IMG_0587I’m a running coach and personal trainer. I chose this profession because I love changing people’s lives for the better. From what most of the runners that I’ve trained have told me, I do that a lot.

 

It’s truly gratifying. What makes me so happy is not just that I make them a better runner or a stronger human being, physically. I am so confident in my coaching that I am aware that I do that. The race times and/or physical changes in their appearance are proof. Rather, it’s their gratefulness of how they’ve improved that reaches my soul.

 

I call the runners that I train “runner friends”. I don’t call them clients.   It’s a different bond than a personal friend or a family member. One, that for me I am happy to have. I’m so glad I picked this profession.

 

Run Your Best Race is not a “one size fits all” training program. It’s a life changing experience, no matter where you are to start with. It is a program where hopefully you gain improvement in running, strength, or even knowing that you have a new “best friend”. Contact me to see for yourself!

 

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Time to Get Moving for Your Spring Races!

April and May are filled with races of all distances.  Now is the time to plan for how you will reach your goal.  Let me coach you to your goal!  The testimonials from my past and current runners explain why you have a great chance of running your best race.

While I continue to work with runners new to my coaching plans every month, almost all of my runners come back to me for continued coaching.

I have affordable plans.  I am easy to communicate with.  I work with your schedule to make sure you can get the work in.  I set you up for success by analyzing your functional movement and prescribe exercises to make you more efficient and keep you injury free.

Come join me to see what a lot of runners currently know about me and my success rate.

Contact me now, it’s free to chat with me and see if I can help you! runyourbestrace.com/contact-me/ or runyourbestrace@gmail.com

Every runner should try a live one on one coach at least once!  The worst that happens is you learn a lot about running.  How bad can that be?

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