…and the blog is back!

First off – holy moly – I cannot believe that it’s been almost 2 years since my last blog post! But honestly, I’ve been busy, and I didn’t feel I had much to really write about at the time. There’s just so much running content out there – I’ve already written a whole lot (here and for other platforms), and there are some pretty great running podcasts covering essential topics – so it didn’t feel worth cranking out new content “just cause.”

Consider this a quick “catch up with Corky” post, and then I’ll be blogging a bit about the two marathons I ran in 2022 (first ones back since 2019!), the benefits I’ve personally found from working with a coach, and more.

Like many runners, I found myself in a real funk during 2020. Between being furloughed, all races being canceled, gyms closed, and NYC being the epicenter of the pandemic, I lost motivation to do much of anything but keep my running clients motivated, and I watched a lot of documentaries on serial killers and religious cults. I also essentially ate and drank my feelings, leaving me physically and emotionally a shell of the person and athlete I was pre-pandemic. It took a LOT of hard work, patience, and determination, but I clawed my way back to feeling more like myself again.

So, what’s new? 

I am now coaching at NYC Equinox clubs, as of Spring 2021. Sadly the Precision Run Studio in NYC didn’t survive the pandemic, and so I was brought into Equinox to coach Precision Run and Elevate classes there. While it was a big adjustment – small business to LARGE business, having to run around to multiple locations within a day to be able to coach multiple classes, and pivoting to coaching on the floor in the club vs. a contained studio experience – but I’ve met some incredible people, and continue to be humbled to lead these classes. If you’re an Equinox member in NYC, come run with me!

With Equinox and Precision Run, I am still recording guided treadmill and outdoor runs – all available on the Equinox+ app. This year, David Siik and I created the first official training plan for Equinox/PR running content – a 5K program (again, all on the app). I have to say, it’s a pretty smart plan, and appropriate for runners of all levels.

In 2021, my partner (now husband!) bought our first house, which was pretty exciting. We’re now In Warwick, NY, which is a very cute and historic village. I’ve traded in urban running for running past cow farms, open space, and trails. I’m still in NYC at least twice per week, so you better believe I make the most of my time there between coaching to run my favorite parts of the city. The best (?) part of our house: we transformed the garage into a gym! I bought a refurbished Woodway Treadmill, and it’s decked out with tons of dumb bells, kettle bells, and even a cage for all the fun cable strength work. The gym is complete with disco lights, a beer fridge, and a life-sized cutout of The Rock – because he’s awesome!

I somehow made it in NYC without catching COVID until Spring 2022 – which felt like a weird victory. While my case wasn’t exactly mild, I’m thankful for vaccines and boosters, and that I was only seriously sidelined from life for a week, and from running for a few weeks.

My client roster in 2022 was the largest yet, and has been essentially capped/at capacity for over a year. There’s always a little ebb and flow, and I am grateful to be in the position where I am sometimes referring runners to other coaches, because I simply can’t take on anymore without compromising the work I provide my athletes – and I won’t compromise that. (That said, never be shy to send an inquiry!)

In 2022 I got married, ran two marathons, and have been reminded daily how much I love what I do. Runners are awesome, and it’s such a joy to support runners of varying experiences and abilities, all chasing down their goals.

Blogs on deck: I have two marathon recaps/reviews on deck – one was a big PR I’d been chasing for 5 years! I’ll share both my personal experiences, but also helpful info incase they are races you may be interested in running. I’ll also share my personal experience of what it’s been like working with my own coach for over a year, and a podcast episode we did together (he’s kinda big deal in the running podcast realm!). I have a few more ideas in mind, but also promise I will never “blog” for the sake of cranking out new content – so hopefully you find it helpful.

Cheers!

Corky

Ten Years a Marathoner – Thank you, Running!

Philly Marathon 2010. Mile 7 on Chestnut St.

This weekend marks 10 years since my first marathon – Philadelphia Marathon, 2010. This milestone truly has me feeling all the feels. I’m not sure if part of it is the pandemic and the pause on races, or simply the incredibly large role running now plays in my life, but looking back at where I started, what went into that first 26.2 training, and where I’ve gone – it’s quite the journey.

I want to start by saying THANK YOU. Thank you to a community, to race directors, volunteers, and fellow runners. I was incredibly intimidated of race culture and didn’t race for a long time because I didn’t think I belonged. Running and racing can truly be for ALL of us, and I’m so grateful the industry is so kind and supportive. A big thank you has to go to Ben Hauck, who was there in the very beginning. He never put a thought of doubt in my mind when I said “I’m going to run Philly Marathon, and qualify for Boston.” He nurtured my love for that first training cycle, and always supported my attitude of it being possible. An epic thank you to Chris, who has supported my running goals, career change to become a coach, and my insane undertakings like 24-hour Ultras in oppressive Philly summer weather. My family, few of whom identify or understand the bizarre world of racing, for continuing to support me and my quest for what makes me happy. [Read more…]

Motivation and balance in a pandemic world

As athletes, we are constantly balancing load and capacity – the training for goals and the external factors. When the balance is off, injury risk rises, athletes burn out, and fitness tends to plateau. One of the priorities of the coach: keeping things in balance so that the athlete can achieve their goals. The challenge: some of the capacity will depend on personal scenarios to that runner. The coach and athlete have to be communicating so that the balance works.

This is why (and I cannot stress this enough), using a cookie cutter plan online or bumming your friend’s training plan probably won’t serve you well, and can actually harm you. A coach is constantly adjusting things based on the feedback and communication from that athlete. This is also why it’s paramount you communicate with your coach – them seeing data without knowing how the workouts are feeling is only sharing part of the picture.

Here are things your coach (and you!) should be working on:

  • Building mileage and fitness for the goal
  • Consistency in training – locking in a plan
  • Building strength and running economy
  • Getting rest to allow for super-compensation
  • Keeping injuries, aches and pains at bay
  • Maintaining an element of fun
  • Confidence and mental strength grow as fitness improves
  • Educate athlete on training principals, fueling, pacing, etc.

Here are the possible challenges that will directly impact the above:

  • Stress/anxiety in the personal life
  • Poor sleep (less than 7 hours is proven to be where adaption will be compromised)
  • Illness
  • Poor nutrition (not getting enough calories or the right things)
  • Lack of focus and commitment (could be caused by stress, a few bad workouts, and more)

This year, without in-person races but with a TON of added stress for the mass general public, perhaps this balance is harder than average to control.

While I hope your life hasn’t been seriously impacted by the pandemic, I think it’s safe to say all of our lives have been touched by now – losing a loved one, losing a job or reduced salary, change in lifestyle (social life, theater, sporting events, bars/restaurants), losing your training routine (maybe a gym, group fitness class, running group), losing all race goals, simply stressed due to the political climate – and if you’ve checked each one of those boxes, the odds are good your sleep sucks and you’re living through anxiety.

Running (and fitness in general) has been championed as a mood enhancer, stress reliever, and emotional outlet. But if you’re not sleeping, you may notice your fitness performance has been compromised. It’s a cyclical problem – you need sleep to run well, and running regulates sleep habits.

If you’re shaking your head that this is personally resonating, my advice is to take in a big inhale – and then a VERY big exhale. This reality isn’t normal. Sometimes just doing your best has to be enough. Let go of a speed or distance goal, and allow running to simply and purely be a source of joy. The external stresses as of late are well beyond anything we’ve navigated before, so don’t be so hard on yourself.

A coach is a good person to discuss these challenges with, and they may be able to restructure your calendar and expectations of the workouts. Right now, we need running more than ever. Though the role may need to change temporarily.

 

Wading Through the Mud of Fitness Advice on Social Media

This blog was a long time coming, and is the result of things I’ve witnessed over the years – but especially during the pandemic. My guess is during the pandemic fitness enthusiasts are bored and perhaps looking to break into the training/coaching world, or simply want to connect with others through their passions. Their intentions are good, and some do offer solid advice. But for every enthusiast who may share something that’s overall harmless and potentially helpful, they’ve muddied the water with who is actually qualified to post as an expert.

While it’s harmless for runners/fitness enthusiasts to share things they love – a new running bra, a spin bike they love, a new tracking app. – it’s definitely not okay for enthusiasts to post workout plans, tips on form, etc. It’s super easy to cross that line without realizing. [Read more…]

Tips for Virtual Race Success

Virtual races have gone from a novel idea to essentially the only race option for many of us during the pandemic. Many runners are missing the ritual of training for a race – the build up, focus, and goal – and then race morning – toeing the line with other athlete, ready to put all that fitness to the test. While in-person races are rare these days, and not without risk, race directors and organizations are offering virtual races to help keep their finances afloat, while offering an alternative to runners desperately looking for one.

There are some major pros and cons to this new virtual boom, and both should be considered.

[Read more…]