Motivate Me To Run

Just recently we passed Valentine's Day where the phrase "love is in the air" was all around us. Since then I've noted another phrase - "race season is in the air" now that our eyes are focused on the hopeful early Spring promised to us by Punxsutawney Phil on Groundhog Day and our stubbornness as runners as we yearn for warmer weather and put an end to the winters that have entrapped us the last few months. Plus, many of us have already registered for our Spring races and know that our training really needs to kick in with warmer weather and less snowy days around us. With all that - we are here to help! Audrey and I take a moment to give you our Top 10 list. Similar to the David Letterman "Top 10" lists (please tell me you remember him - Audrey didn't making me feel so old) except for the fact that we didn't count down to number one and our list had one tip with a "Part B" that you won't want to miss. What did I say on air again?! 😮 Don't worry - it was nothing to trigger the "explicit meter" - just something we runners have to talk about. Instead of just giving you all the tips (that wouldn't be fair - you want to hear them in their context right?) let me share a hint on each one in the following list: Tip #1: Is there something you need to do minutes before the starting gun fires off? Tip #2: What is one tip we can learn from the elites to make our starting line experience so much better? Tip #3: Is there something I can do at the starting line to prevent injury during the race? Tip #4: How can I prevent the suffering I experience at the starting line, even on those hot days? Tip #5: How can I prevent those "Oops" moments at the starting line and during my race? Tip #6: How can I prevent extra stress at the starting line? We already covered a better way to handle the stress a couple tips before - but this tip is to help minimize that stress. Tip #7: Is there anything I should do to prevent extra stress the first few miles of my race? Tip #8: DO THIS even if you don't want to (especially for those longer races) Tip #9: Is there something I can specifically do in my training runs to prepare me for my race? Tip #9b: Is there something I can do the morning of my race - and on the starting line - to prevent those unwanted urges? Tip #10: There's one thing that seems counter-intuitive as you prepare for your race. Make sure you take care of this tip to prevent issues during your race. We are super excited to announce the FREE Pizza PI Race from our sponsor Great 8 Virtual Races! This 3.14 mile race will be held on 3.14 (March 14th)! Come on over to sign up for their free race and find out how you can get a fun t-shirt for cheap. We love their motto of the race to "Burn It - Then Eat It"! Who doesn't love pizza?! And who doesn't love to race? As this is a virtual race you can run it where you want, when you want, and even how you want. Grab a friend and sign up today! Next, we are still excited for our facelift to our website - motivatemetorun.com! Thank you to all of you that have reached out to us and shared how much you like our new design! Don't forget to check out our site where we share additional information that we want to share (like our Run With Us page where we share our future races hoping we can meet you there) and give us a bit better place to reach out to you. We would love to have you come over and click on Don't Miss an Episode (or just click here) where you can start being notified each time we drop and episode and additionally get that extra information from us (like race coupon codes and more!) to give you that extra bit of motivation. Thank you again for joining us on another episode and we hope this quick list provided you with the tips you need to have your best experience yet on the starting line of your next race. Please always feel free to reach out to us with your own questions of what you would like us to cover by writing us at alex@motivatemetorun.com or come to our Cont

We had a fun time recording our first interview this week! Sure, we had a technical issue (Alex's mic was off) but we made the most of it. Isn't that what you do when you have a run or race that doesn't go your way? You get over it, you keep pushing on, and finish, no matter what it takes (excepting injury - but thankfully I wasn't injured 🤣). Our new interview format is "On The Run With..." where we sit back and take some time with each person we talk to, as if we were just out for a fun run with them. These episodes are a little longer depending on how much time our guest is willing to share with us. Some podcasts only feature what the rest of the world calls "experts". Our podcast, will at times feature those same individuals, but we want to feature an "expert" in a different light. Each runner we encounter is an expert in their own light. For example, Cassie shares with us some incredible motivational tips for all of us through her experiences and struggles she has had through her years of running. We start off with me thanking Audrey for her encouragement this week. I (Alex) am usually bound up in my home and stuck on my treadmill throughout the winter as my fear of slipping and injuring myself outweighed my love of being outside. If that describes you, then no worries as I know the struggle is real! But for a few different reasons, I wanted to change it up this year and set the goal to run outside no matter the temperature - as long as the roads were dry. Feel free to leave a comment on our site telling me I'm a wimp; I'm ok with that. 😁 But this week with two snowstorms, Audrey encouraged me to come along and enjoy the snow - and I did. It was such a blast to get out and the conditions were perfect! She really helped motivate me to step a bit outside of my comfort zone. I did and I loved it! Next, we are so excited for our new website - motivatemetorun.com! This site will allow us to post additional information that we want to share (like our Run With Us page where we share our future races hoping we can meet you there) and give us a bit better place to reach out to you. We would love to have you come over and click on Don't Miss an Episode (or just click here) where you can start being notified each time we drop and episode and additionally get that extra information from us (like race coupon codes and more!) to give you that extra bit of motivation. I won't break down the whole interview with Cassie here, but we really encourage you to listen in on the discussion! She shares so much about how she struggles with her hypothyroidism (low thyroid) as it makes everything she does physically so much more difficult - not to mention how much more difficult losing weight is for her. She digs into how other health issues prevents her from training like she wants We work through the differing personalities of runners and showing how runners who don't always "check each and every box in their training plan" (she asks, "What checkboxes?!" 😉) can have just as much fun as their Type A friends. Although she may struggle with her training she shares how she still makes racing (the 10K is one of her favorite distances) a part of her life She shares a tip on what keeps her going. For just a hint, she mentions that it's something I've shared on this podcast before. Cassie shares that she has a complicated relationship with running. But that conflicted motivation keeps her going and she doesn't give up. Ever. We break down Cassie's approach in races, especially when her training has been less than what she expects would be sufficient for a race. Huge note here, for these races although she doesn't feel like she should be on the starting line, she is, still has a blast, and enjoys the experience! Cassie really gets into the idea on the differing types of people you'll find at your next race. Getting to the starting line can be difficult with us sometimes thinking that "we don't fit in". But we all do -

I can't believe it's been so long since our last episode but want to thank each of you that have contacted me asking how I have been doing and where I was at. In sum, I was injured soon after my last recorded podcast and found it difficult to keep up with all the cross training, life, and more and after a full year consisting of recovery and even more races I am back and ready to keep sharing and encouraging you in your own running journey. But I have a special treat - I now have a co-host that I'm excited to introduce. Audrey, my lovely daughter, has been running for a number of years and has run a number of half marathons, placed as 10th woman in her most recent trail half marathon, and has just completed her first marathon - all before getting her drivers license. :) I really loved this episode as some of her most recent experiences have been so encouraging and motivating to me and I hope they are the same for you. Plus Audrey shares one of her favorite tips that can really help you with your next race. I don't want to spoil the surprise, but it touches on how you approach your race and making sure you mentally approach it in such a way that you'll be even more successful the next time you toe the starting line. I invite you to send your own questions in that you might want address in a future episode. Make sure to email me at alex@motivatemetorun.com and you just might find your question - and my answer - available for everyone to hear! I encourage you to follow much of Linda's format as she provided a lot of information in just a short email as that helps provide more context and makes it easier to me respond to your direct needs! Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, get updates at our Motivate Me To Run page on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Finally - if you have appreciated this or any of our episodes, we would love to have you stop by iTunes and leave your all-favorable review! This will give us even more access to big name guests, sponsors with amazing giveaways, and more! Leaving a review will get us that much closer towards those goals! I’ll thank you in advance! Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex (RRCA certified running coach) and Audrey

As a running coach, I get questions all the time on from runners of all experience levels and I LOVE taking the time to answer them. There was one specific question that I recently saw in a Facebook group for a local running group that I wanted to pass on to you and get your response. Am I right in the way I responded or would you have answered differently? I invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more! This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. And if you're wondering, we do answer all those questions during our short mile. We appreciate our sponsor - Great 8 Virtual Races. As they prepare to launch their next race in the Run Across America series, they want to offer you a special deal to catch up and be ready for this next race. As such, you can sign up for a two-fer deal - or rather, get two races fer the price of one. Don't forget, when you sign up, you'll receive a beautiful, full colored Tyvek bib. Once you submit your time you'll receive 3.5" medals to celebrate your achievement! To sign up (or get more information), head over to the Run Across America: California link and choose the bundle. What better way to kick off your year than running two races (choose a 5K/10K/half marathon all for the same price) and getting ready for your third? Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, get updates at our Motivate Me To Run page on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Finally - if you have appreciated this or any of our episodes, we would love to have you stop by iTunes and leave your all-favorable review! This will give us even more access to big name guests, sponsors with amazing giveaways, and more! Leaving a review will get us that much closer towards those goals! I’ll thank you in advance! Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex - RRCA certified running coach

I admit it. Sometimes the school of hard knocks is the best way to learn a lesson. But let's be honest, there's so many lessons out there to learn that occasionally it's nice to learn from someone else's mistakes. So that's the approach I tried to take for this episode. True, we already have an episode on some top tips for your next race. But as I'm gearing up for my first race in 2019 (the Phoenix Marathon - will any of you be there? If so let me know!) and dwelling on some of these "school of hard knock lessons", I knew I had to share them to keep you from experiencing some of the same pain I have in the past. I don't want to spoil your learning by just posting them here, but here's some tips of what you can expect: Remember something you just might forget when getting out the door in those early morning hours before your race. I know I did - and paid for it later. Maybe you don't know this is something you can and should do to help you stay comfortable before your run. Plus one rule you really need to follow if you do. Think baby steps are only for your running goals? Apply baby steps to this tip and have even more fun at your next race! When you can't control the uncontrollable, maybe you can bring your own to make sure you have what you need. If you don't do this you'll regret it months or even years later. Finally - if you have any you've learned from your own "school of hard knocks", I encourage you to reach out and share. Your tip just might wind up on our next podcast episode! We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more! This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. And if you're wondering, we do answer all those questions during our short mile. Finally, we appreciate our sponsor - Great 8 Virtual Races. As we mention in this episode, they have introduced their 2018 Running Tour T-Shirt - an awesome way to share your miles and races from this past year with everyone you meet. This personalized shirt will allow you to share with more than your Strava and social media followers. You put in the blood, the sweat, the tears, and all the work this past year - make sure you showcase it everywhere you go. Make sure to use discount code NEWYEAR (no spaces) for $5 off your shirt - and all shipped free to you! Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex - RRCA certified running coach

This question has been coming up a lot over the last few weeks so I thought I would try to address it - well, at least from one angle. The problem is, trying to address the questions, "How Fast Should I Run My Training Plans?" is almost as ubiquitous as asking how to run. If you're looking for that silver bullet answer on the perfect pace to run each and every run for your goals (whatever they may be), I'm sorry to disappoint and share that this isn't it. But there is a commonality that all your training plans should have no matter your goal - the concept of the easy run. Training cycles are meant to stress the body, but that doesn't mean that every run should. The problem is, many runners think the meme, "Beat Yesterday" is the key to their training runs - meaning making each and every run faster than the day before. This is unfortunately a recipe for injury and overtraining and often ends up with the runner plateauing or worse - getting slower. In this episode we seek to cover a lot of ground (this Motivation Mile is pushing it at just over 15 minutes) with the goal of addressing those dangers of always pushing fast, checking out what the elites do in their training, and then learning what expert coaches in their field (e.g., from the man, Jack Daniels himself) share regarding the need for the easy run. We invite you to download this week's episode and take us along on your next run. Then check out our past episodes to learn even more! This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. And if you're wondering, we do answer all those questions during our short mile. Finally, we appreciate our sponsor - Great 8 Virtual Races. Don't miss the release of their next state (hear the episode to see which one it is) and find out how you can get a great deal with its launch! Don't forget their goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve. Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping. Check out great8virtualraces.com/motivate and get started today! Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex - RRCA certified running coach

As I write this I can now say I have another race on the books with my completion of the 2018 TCS New York City Marathon. I share this because I have a short list of tips I depend on for each race to get me to the starting line - and then the finish line - all the while enjoying the race! These six tips can help prevent you from experiencing some of the greatest fears of runners in a race: How can I prevent gastrointestinal (GI) distress miles into the race? What can I do to prevent burnout in those last miles? I feel so overwhelmed by my race distance. Is there anything I can do about it? How can I know with I won't just bonk on the course? Each of the tips addressed in this episode will help give you solutions to each of these concerns and more! In fact, I followed each of these tips for my race yesterday and was more successful than if I had ignored these tips. Yes, they are tips I've learned through my years of running. As Julius Caesar quoted so many years ago, "Experience is the teacher of all things." This is another episode following our Motivation Mile format (although I mistakenly stated Marathon Mile – can you tell I have the NYC Marathon on my mind?), meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. And if you're wondering, we do answer all those questions during our short mile. Finally, we appreciate our sponsor - Great 8 Virtual Races - whose goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve. Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping. Check out great8virtualraces.com/motivate and get started today! Come check us out on Twitter (@motivatemetorun), come join us in our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex - RRCA certified running coach

It's time to break the rules of podcasting and ask you a question. Run along with me and listen in on my morning running meditation as we seek to work through the answer. You might not know what to expect in this episode, but our goal was to help you work through the question on whether you are really a runner. This is another episode following our Motivation Mile format, meaning that we want to share with you the motivation you need, encourage you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. And if you're wondering, we do answer all those questions during our short mile. Finally, we appreciate our sponsor - Great 8 Virtual Races - whose goal is to provide you a unique race experience, give you access to a RRCA running coach, and provide you all the bling that you deserve. Find out how to get a discount code for your next race; you'll receive a beautiful, full colored Tyvek bib and hand-painted race medal with other goodies available, all without additional shipping. Check out great8virtualraces.com/motivate and get started today! Come check us out on Twitter (@motivatemetorun), check out our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com. If you have any questions you would like me to cover then email me at alex@motivatemetorun.com. Thank you for listening and look forward to catching up with you next time! Happy Running! Coach Alex - RRCA certified running coach

Most weeks, our episodes will be referred to as the Motivation Mile meaning that we want to share with you the motivation you need, encouraging you on your way, and provide those critical running tips to help you on your own running journey – all in the time it takes to run a mile. We are excited to launch our first podcast episode. Don't miss a highlight of where we are headed, our format for the show, a little bit about the running coach, and finally our daily tip. In sum, our goal is to give you as much content as we can in a short amount of time to get you on your way. Each episode will feature that encouragement, motivation, and running tips from form to cross training, recover to race strategies, running in all types of weather to training tips, and everything in between. Our goal is to provide interviews with seasoned runners as well as new and intermediate runners to hear from their experiences and perspectives. Who knows - you just might be on the next show! We appreciate our sponsor - Great 8 Virtual Races! They are a new virtual race company with a launch of their own: their Run Across America race series starting with California! You run when you want, how you want, where you want, and with who you want. Get your beautiful, full colored Tyvek bib and hand-painted race medal by signing up today. They offered our listeners a special discount to make sure to check out great8virtualraces.com/motivate today! We finish up our show discussing the runner's Magic Button. Just what button is that? You'll have to listen to find out. Come check us out on Twitter, check out our Motivate Me To Run group on Facebook, and even our show notes at motivatemetorun.com.