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Team Run4PRs Coaching

Run, Strength, & Nutrition

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    • Head Coach- Ben Jacobs
    • Coach Victoria- Owner
    • Coach Meghan
    • Coach Briana
    • Coach Julian
    • Coach Mary
    • Coach Jason
    • Coach Ed
    • Coach Toni
    • Coach Tia
    • Coach Kate
    • Coach Sam
    • Coach Ashley
    • Coach Jessica
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Run4PRs Coaching

Run4PRs Coaching

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R E A C H T H E N E X T L E V E L! It can be easy to label yourself as “peaked”, “fast as I can be”, etc. Reaching inside yourself for MORE can be hard. It will test your patience. There will be days, weeks & even months where you do not see the results. Running is a compounding sport. You don’t go on a run and instantly see results. It takes time. It takes consistency. But somewhere along the way your dedication to the process will show it’s fruitful results. The question is: will you stick around long enough to see them? It’s always a matter of WHEN not IF A T H L E T E S P O T L I G H T Tyler started working under the guidance of Meghan 12 months ago to discover his potential in the sport. He has made amazing progress in 1 year, and this is JUST the beginning of his success story. H I S 1 Y E A R P R O G R E S S ✅ HALF MARATHON 1:42—1:36 (6 min faster) ✅FULL MARATHON 3:48—> 3:22 (26 min faster) Good things happen to those who work hard and keep showing up. The well is deep within all of us, are you willing to go into the darkness to see how deep it is? 🙌🏻 #chicagomarathon #teamrun4prs #run4prs #runcoach #athletespotlight #marathontraining #halfmarathontraining #chasingboston EASY RUNS & LONG RUNS 🏃 • ❗️By far the most complicated concept of running for people to grasp is easy running and running long runs at easy pace. If you are new to it, it can be a strange transition❗️ • 👇Let’s clear the air with this Q&A:👇 • ❓: WHAT should your easy run and long run pace be❓ 🅰️: 2+ minutes per mile slower than your 5k race pace is a great guideline! 👍 • ❓: HOW is easy pace calculated❓ 🅰️: Easy pace is calculated using a VDOT calculator. VDOT is a measure of your current running ability. The calculator determines training speeds for each type of run (easy, threshold, interval, etc.) based off of a recent race performance. If your 5k time is 25 minutes (8:02 avg. pace), the VDOT calculator will determine that your easy pace is 10:00-11:00 avg. pace • ❓: WHY should long runs be done at easy pace and not race pace❓ 🅰️: Every mile in your training plan has a purpose. The goal of the long run miles are to build endurance through the growth of mitochondria and teaching your body to burn fat efficiently. This is accomplished at EASY pace. If you run too fast, you defeat the purpose of the long run. You also will require a lot more recovery time afterwards which won’t allow you to do a hard workout a few days later, thus setting you back overall. Your risk for injury and burnout increases as well. As you get closer to your goal half marathon or marathon, you may have some workouts/harder miles situated within your long run to practice running faster on tired legs 🏃💨 #run4prs #teamrun4prs #marathontraining #igrunner #womensrunningcommunity #onlineruncoach Y O U A R E M A D E F O R G R E A T N E S S! There is limitless potential in us all. The amazing sport of running allows us to see the results of our HARD WORK translating into real, tangible results. It’s not just about the number on the time clock though, so much of these transformations appear “unseen” within the mind. Athletes learn to dig deeper into the well. They learn how to become mentally stronger. They push past the doubt, fear, uncertainty. They become stronger versions of themselves. WE SEE THE POTENTIAL IN YOU! Let’s reach in and discover what is possible when we ask for more. A T H L E T E S P O T L I G H T! Callie Peterson was paired with @run4prs.coachbenjacobs 6 months ago when she came to work with us. We paired them together because Ben has a proven track record helping athletes obtain SPEED. Callie saw DRASTIC improvements across all distances H E R 2019 P R O G R E S S🙌🏻 ✅ 5k 26:22—> 22:13 ✅ 10k 55:44–> 48:43 ✅ 10 mi 1:33–> 1:21 ✅ half 1:56–> 1:52 ✅ full 4:52–> 4:12 T H I S I S J U S T T H E B E G I N N I N G We see big things in store for Callie. The first 6 months we laid a strong foundation and saw amazing improvements. She has never shared a goal of qualifying for Boston, but I believe within the next 1-2 years, she will be there. We don’t focus on time goals but instead focus on how much can we get out of ourselves every single day. Making wild dreams become real. Y O U A R E L I M I T L E S S RUNNING WATCH RECOMMENDATIONS ⌚️ • 🔥We get a ton of questions about what watches we recommend for running! Check out our top picks:🔥 • ▫️GARMIN▫️ ✅Garmin Forerunner 45 ($200): ❤️ rate, smart notifications, incident detection, up to 7 days of🔋life, lightweight design ✅Garmin Forerunner 235 ($250): ❤️ rate, counts daily steps/calories/sleep, ability to download other watch faces and widgets from Garmin Connect app, 9 days of🔋life/11 hours while on GPS ✅Garmin Vivoactive 3 ($250): 🎵 capabilities, ❤️ rate, incident detection, ability to send and receive texts, up to 5 days of🔋life ✅Garmin Forerunner 245 ($300): 🎵 capabilities, ❤️ rate & training load, incident detection, 6 hours of🔋life on GPS, lightweight design ✅Garmin Forerunner 645 ($400): 🎵 capabilities, Garmin Pay, provides advanced running dynamics, ❤️ rate and training status, up to 7 days of 🔋 life/ 5 hours on GPS with 🎵 ✅Garmin Fenix 5 or 6 Series ($600+): ❤️ rate and pulse oxidation, has preloaded maps, 🎵 capabilities, 14 days of🔋life, multiple sport options from 🧘‍♀️ to 🏋️, smart notifications, weather functions • ▫️POLAR▫️ ✅Polar Ignite ($230): ❤️ rate, multiple sport modes, daily activity tracking/steps/calories ✅Polar Vantage M ($280): ❤️ rate, multiple sport modes, training status, lightweight design ✅Polar Vantage V ($500): ❤️ rate, measures running power without a food pod, training load, durable • ▫️SUUNTO▫️ ✅Suunto 9 ($350): ❤️ rate, over 80 sport modes, smart notifications, 25-120 hours of GPS tracking using FusedTrack (combines motion sensor data and GPS data to track distance) ✅Suunto 5 ($330): ❤️ rate, fitness level/stress and recovery tracking, adaptive training guidance, over 80 sport modes ✅Suunto 9 Baro ($600): ❤️ rate, weather functions, 25-120 hours of GPS tracking, barometer functionality • ▫️COROS▫️ ✅Coros Pace ($200): ❤️ rate, 25 hours of🔋life on GPS, running analytics, multi-sport watch, lightweight ✅Coros Apex ($300+): ❤️ rate, training load, navigation features, running analytics, 30 days of🔋life/35 hours on GPS, durable #teamrun4prs #runningwatch #gpstracker #gpswatch #garminfitness #polarwatch T H I S C O U L D B E Y O U R M E N T O R/ R U N C O A C H ✅ BOSTON QUALIFICATION Victoria is a Boston Qualifier herself. As an athlete she understands the challenge to get there. More impressively, As a coach, she has helped over 100 athletes qualify for Boston for the first time since she began coaching BQs in 2015. She understands well the training it takes to get to the elusive Boston Qualifier time. She is also experienced on the Boston course training having ran it 3x. This is her 6th year coaching athletes running in the Boston Marathon. ✅COACHING BACKGROUND Victoria has been coaching athletes since 2012. She obtained her RRCA certification in 2016. She has worked with athletes from beginning to run/walk 1 mile without stopping to 100 miler ultra marathons. ✅UNDERSTANDS LIFE GETS BUSY As a mom herself, Victoria understands the time constraints and stress of juggling training with the rest of your life. She can help you navigate your training to get the most of the time & energy you have. Www.run4prs.co #onlinerunningcoach #firstultramarathon #ultramarathoner #teamrun4prs #run4prs #marthoner #bostonmarthon #bostonqualifier #motherrunner NEVER COUNT YOURSELF OUT! 👊 • @runwtheheart ran the Houston Half Marathon this past weekend with ZERO intentions of PRing 🙅‍♀️ • Lila went into this race with a 1:49 PR on the same course from last year and due to some life circumstances, @run4prs.coachmary and Lila were planning to just take it mile by mile and simply FINISH the race this year❗️ • As the race went on, Lila felt stronger and stronger and by mile 12, she knew she was on the path to a PR! 💪🙌 • 🔥1:47 - 8:09 average pace🔥 • We know Lila could have ran EVEN faster with the intention to PR and a bit less windy of a day! 🏃‍♀️💨 • ✨Sometimes your best races are ❌NOT❌ because of big PRs but because you have triumphed over some major obstacles to even get on the start line of a race✨ • Do the uncomfortable things in life and you might surprise yourself! 🤩
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