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In the spotlight: Visa Moves 300,000 Miles Challenge
Stephen Tsoi-A-Sue
Stock Plan Analyst/Human Resources

mc_success_stephenFavorite Fitness Activity: Rock Climbing and Bouldering

What is the secret to your success? Finding an active hobby. That way it feels like you're having fun and not exercising.

What is the biggest obstacle to moving more and how do you overcome it? The biggest obstacle to moving more is finding the time. It's easy to get caught up with work and life in general. I consider my future health and see my actions now as the foundation for a long happy healthy life. With this in mind it's always a priority to get out and do something.

What is the most rewarding part of this challenge? Running more often. I started running again around April of this year, and usually run two to three times per week. I was really into distance running in the past but stopped for some years. It feels good to get back into a rhythm again. I was training for the San Francisco Half Marathon. I was doing runs on my own but the Wednesday runs hosted by Movecoach kept me on track and motivated me to keep training.  I am not training for any events right now but I would like to do another half marathon next year.


Share your Movecoach success story here! 

Click here to join the Visa Moves 300,000 Miles Challenge!

Download the Movecoach Moves Visa App for iPhone or Android.



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chasechallenge2Check out our final tips to run your best at the J.P. Morgan Chase Corporate Challenge San Francisco. (Be sure to look for the Movecoach Team on race day!)

Race day is almost here! Remember to lay low and stay off your feet the days before the race. Your reward is race day itself and
the challenge of running. . . .

Arrival

We recommend arriving to McCovey Cove at least one hour prior to the start of the race. This will allow you enough time to park, find your team and warmup. Go for a 10-20 minute walk or jog 30 minutes prior to the start to prepare your body for the race ahead.

As you warmup, think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Day Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

The Chase Challenge is an evening race, so you’ll want to stay fueled through the morning and taper your intake during the afternoon. If you have a normal pre-race breakfast and lunch, then stick with it. Don't try any new foods before the race. Eat a light lunch of 200-300 Kcal Drink Gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the day before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

We suggest that you start 5-10 seconds per mile slower than your goal pace. By the 2nd mile you should be running at around goal pace while listening to your body. We recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Fluid stations will be located at 4 stations throughout the course. Take note of these opportunities to rehydrate and plan to drink 4-8 ounces every 20 minutes. It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control for the first half of the race. We want to save a little bit for the final miles.

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

We said before that we can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a running machine!

You are programmed to give your personal best so. . .

Go get that last cup!

Don’t forget to come see us after the race! 
Swing by the Movecoach tent in McCovey Cove after the race to refuel, hydrate, and celebrate with the Movecoach team!




stepsrunnerWhen you’re pushing your body farther and faster than it’s gone before, details matter. Neglect the seemingly small things—nutrition, recovery, and sleep—and you could set yourself up for a setback. As you prepare for the J.P. Morgan Chase Corporate Challenge, here are some tips to help you stay healthy, get fit, and ready to run your best when the starting gun fires.

Sleep. Sleep deprivation can impact performance and raise your risk of injury. Studies have shown that sleep provides a critical opportunity to recover and heal from tough workouts, and get stronger. It’s the time when the body repairs strained tissue and regenerates bone and muscle so you get stronger. Plus it helps stave off weight gain. Sleep deprivation signals the body to produce more ghrelin—the hunger hormone—and less leptin—which signals that we’re full.

Warm up, cool down, and stretch. Take time before your workouts to do a dynamic warmup routine—watch videos of the moves Movecoach recommends here—to increase running efficiency and range of motion, and decrease risk of injury. These moves will help make you stronger, and prepare your muscles, bones, and joints to push on the final stretch to the finish line.

Hydrate. Studies have shown that even mild dehydration has been shown to make even easy runs feel difficult, and and impair your ability to run at an even pace. Sip small amounts of water throughout each day so that you start each workout well hydrated. Be sure to rehydrate after tough workouts to help aid recovery. When it’s hot outside, or if you’re a particularly salty sweater, reach for low-calorie sports drinks to help replenish your carbs and electrolytes. How do you know if you’re well hydrated? Do the bathroom test. If your urine is pale yellow, then you’re well hydrated. If it’s darker – say the color of apple juice – drink more. If it’s clear, back off. Use thirst as your guide; experts have established that thirst will guide you to water when you need it.

Listen to your body.  Training for a race should help push you out of your comfort zone, but it shouldn’t feel like torture. Some muscle soreness and achiness is normal after pushing yourself farther or faster than you’ve gone before. Rest and cross-train with non-impact activities when you need to. It is far better to take one day off of training to give your body a chance to recover, than to run through pain and turn a minor irritation into a full-blown injury that sidelines you for weeks. If you have pain that persists or worsens as you run, see a medical professional for an evaluation.

We’re looking forward to taking the J.P. Morgan Corporate Challenge SFO with you on September 7. You can see more training tips here. And be sure to look for us on race day.  Click here to get to know the Movecoach Team!



runningbuddiesWithout a doubt, one of the best parts of regular exercise is discovering that your body and your mind are stronger, fitter, and more capable than you ever imagined.

Naturally, we want to share those mental and physical benefits with our coworkers, friends, and loved ones.

But if you’ve ever tried it you know—helping someone else move more can be tricky, especially if they’re not already exercising on a regular basis.

Here are 4 tips on how to make help a coworker, friend or loved one start exercising on a regular basis.  

It’s easy to Invite a Coworker to join the Movecoach Challenge. Click here to learn how.

Start with small successes. If you’re well into your fitness journey, it can be easy to forget how frustrating, intimidating, and physically difficult it can be to start an exercise regime.  Try to remember how you felt on those first classes, walks, runs, and trips to the gym. From the gear to the special lingo to the feeling of pushing your muscles and joints in ways they haven’t moved in awhile, there are a lot of emotional and mental barriers to getting started. To increase the chances that your colleague will stick with it, set them up for success. Start with small goals—say a 10-minute walk, or by tracking movement with a step counter—and suggest that they increase their activity goals in baby-step increments. As the person accomplishes these goals, he or she will gain confidence and comfort with the exercise, and soon be eager to start pushing themselves farther and faster.

Start where they are. You didn’t get to where you are now overnight—no one else will either. While you may see that your colleague or friend has the potential to run for 30 minutes, finish a marathon or bike commute to work, understand when saying so that may feel intimidating to to that person. You also don’t want the other person to feel like if he or she starts exercising, that person has to run a marathon, or walk for an hour. Even small levels of effort and periods of exercise have big health benefits. Start with small goals. Once the other person has the experience of exceeding his or her own expectations, he or she will be eager to start raising the bar.

Keep ‘em company. One of the scariest parts of any new experience is going it alone, and not knowing what to do. Offer to keep your friend or colleague company on those first trips to the gym, lunch-break walks, or after-work runs. Let the other person set the pace. Take your workout with your own goals at another time.

Be careful about unsolicited coaching. So many pieces of game-changing advice can make or break your exercise routine—it can be tempting to pour all your good advice on the other person.  But you want to avoid overwhelming the other person with too much information all at once. You also don’t want the person to feel like he or she is “doing it wrong,” or being corrected. Obviously, you want to help the other person steer clear of injury risk—say, by running on the wrong side of the road, or attempting to exercise in old, worn-out, inappropriate shoes. But beyond that, let the other person’s questions lead the way. And when you do share advice, be sure to do it in the context of how you experienced similar struggles and got over them.

Any questions? Write to us at coach@movecoach.com.



Have active friends at your company or know coworkers who want to move more? Invite them to join the Movecoach Challenge.   Here's how:

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Invite Coworkers."
4. Send your coworkers an invitation to join Movecoach.

From the web, on a computer:

1. Login.
2. Click on the arrow next to your profile photo on the upper right-hand corner of the screen.
3. Select "Invite Coworkers" from the drop-down menu. 

Click here for tips on how to help a coworker start exercising regularly and stick with it. 

Any questions? Contact us.



Our system syncs with Google Fit, which tracks activities on Android devices. Here's how to sync Google Fit with your Movecoach account:

On your mobile device:


1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Google Fit."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Google Fit" as the service option.

This action will take you to the Google Fit website.  Log in and follow the instructions.

*Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Google Fit's web platform.




2blue-shoeHere are 5 tips to get a smart start on your training for the J.P. Morgan Chase Corporate Challenge:

  1. Stick to your plan. You’ve set a goal, and Movecoach has designed your training plan. Stick to it. Many runners take their easy runs too fast, risking injury, and sapping the energy they need for quality workouts, like intervals. As a result, they often end up injured, or fall short of their goals. Remember: you can adjust your schedule any time you. Just hit “Adjust Schedule” from the Training screen on the App.

  2. Buddy Up. Fitness is funner with others. So make a training date with a coworker or a group. You’re much less likely to work through your planned lunch run when you know someone is relying on you. Plus you’ll get a mid-day mental recharge from the social time.

  3. Get good gear. It’s tempting to use whatever athletic gear you have on hand, but that’s not a good idea, even for a short race. Worn-out or ill-fitting shoes can lead to injury. Go to a specialty running store to get fit for a pair of shoes that offers the support you need. While you’re there, pick up apparel made of technical materials that wicks sweat away from your skin, keeping you cool on hot training days.

  4. Eat like an athlete. What you consume will have a huge impact on how you feel while you’re on the road. It’s hard to log a peak performance if you’ve got a belly full of junk food. Wholesome, unprocessed foods will help you unleash your strength and speed. Figure out which pre-run foods will boost your energy without upsetting your stomach.  Resist the temptation to eat with abandon. It’s easy to eat back all the calories you just burned – and then some— end up at the starting line heavier.  Sip water, or other calorie-free fluids throughout the day to make sure you’re well hydrated going into each workout. Dehydration has been proven to drag down pace and make even easy runs feel difficult.

  5. Ask for help. Any time you have questions, don’t hesitate to reach out to us. Our team of USATF, USAT, and RRCA-certified coaches are here to answer your questions on training, nutrition, and injuries. Contact us any time by tapping “Support” from the App, or emailing us at coach@movecoach.com.

We’re looking forward to taking the J.P. Morgan Corporate Challenge SFO with you on September 7. Be sure to look for us on race day.  Click here to get to know the Movecoach Team!



Here at Movecoach, the JP Morgan Chase Corporate Challenge San Francisco is a tradition that we look forward to each September. Though we walk and run at a wide variety of paces, as we prepare together as a team—celebrating one another’s successes, and commiserating about setbacks—we forge bonds that wouldn’t have been possible during regular office hours.

Meet the Movecoach team, and be sure to come say hello on race day!

Let Movecoach design a training plan for the event that’s personalized to fit your current level of fitness, and workout schedule. Click here to learn more.

Tom McGlynn, Founder and CEO 
tomrunning_smallest
Movecoach CEO and founder Tom McGlynn will be running in his eighth Corporate Challenge.  “I love lining up just before the gun and seeing former colleagues, friends and other runners,” he says.  His race goals: to run faster than at least 1,000 runners who are 20 years younger, then dash back to the course to finish with Movecoach engineers, Charles and Aaron. Like so many Movecoach Challengers, for Tom, running means way more than anything that could be measured on a finish-line clock. He relies on running to manage stress and think more clearly. “If I don’t run, I’m completely non-productive and often times unbearable for co-workers and family members,” he says. “Running literally keeps me going.”

Cori Tresser, Head of Marketing
cori
This will be Cori’s fifth year in the Challenge. She’s aiming to get to the starting line—and the finish—feeling fit,  fresh, and running her best. But even beyond the finishing times, she loves the benefits that a regular exercise routine bestows. “Exercise— whether I’m doing my Pure Barre Class or running outside for a few miles— makes me feel wonderful,” she says. “I usually feel like I can do anything after a good exercise session (that only lasts about 20 minutes).”




Aaron Bentley, Application Engineer

aaroncristina Aaron will be participating in his first Corporate Challenge. He started walking last year with his fiance, Cristina, when they adopted their dog Zoe. Now he cherishes that time to unplug from work, and reconnect. “It’s a time for me to unwind with Cristina and our dog, Zoe,” he says. “It gives us time to talk about our days without the distraction of technology.” Aaron plans to walk the event, finish in under an hour, and meet some Movecoach clients along the way.


Sarah Lippitt, Data Scientist

sarahrunningphoto 1Sarah ran the Corporate Challenge for the first time last year. Her favorite part is the finish line. As a night owl, she especially appreciates the fact that the race occurs inthe evening—those are rare! 

She’ll wait to set a goal until the week before the race, “when I know where the summer training has taken me,” she says. Sarah loves the spectacle of large running events. But she also enjoys how training helps her discover and explore new places she’s never been before. “I like to create new routes for either a run or bike ride and find new scenes and places that I otherwise may not come across,” she says. “I also like to create GPS art. Completing the picture will definitely keep me going!”

Brett Miller, Director of Business Development
brettson
 Brett will be participating in his fourth JP Morgan Chase Corporate Challenge. “My favorite part of the event is meeting lots of other people from different companies who are working towards making fitness a part of their lives,” he says.  “Through our clients, Movecoach has a ton of employees participating.  Getting to meet them, and hear their stories is a great part of the event.” Brett’s goal this year: To have fun and feel like he performed well.

But like so many Movecoach participants, the real rewards come on the way to the starting line. “When I can consistently get out for a 30 to 60- minute run, lots of other things start falling into place,” says Brett. “ I get time to clear my head, my body feels better, and I start to see real improvements in my running too!”


Ashley Benson, Head of Product
ashleyrunningphotoAshley will be running in her fourth JP Morgan Chase Corporate Challenge. “My favorite part of the event is the camaraderie and team spirit that the race inspires amongst the Movecoach team,” she says. Her goal: to contribute to a mixed team title, and to be among the top female finishers in the race. But running holds so many rewards, even beyond the finish line, namely, “the feeling of accomplishment when I’ve achieved a goal,” she says. “ It’s addicting!” 





Charles DeWald, Senior Application Engineer

charlesCharles has completed the event twice before. For him, the event presents a great opportunity to see the scenic lower part of the city that he doesn’t get to see during his normal workday routine. The time he puts into working out on a regular basis gives him a strength and resolve that shines into so many other corners of his life. “Finishing a workout—regardless of how you feel—builds mental toughness,” Charles says. “And that’s always in demand.”



The JP Morgan Challenge
San Francisco is Thursday, September 7, 2017 at 7:15 PM. For all the details about the event, click here.


Have questions? Contact us!





























A lot of people put off pursuing a goal, waiting some time to materialize when work is calm, home life isn’t hectic, and there’s plenty of time to train. Not Shanley Roach. She trained for Grandma’s Marathon, even as she navigated a major life change and a move. “My training wasn't perfect, but I trusted my body and just went for it come race day!”

shanleyroach 1Name: Shanley Roach

Major milestone: I recently just ran my very first marathon, Grandma's Marathon, whoohoo! It was amazing and so much fun and I can't wait to run my next marathon!

What is the secret to your success? Persevering through whatever comes at you in life. A major lesson I learned is that your training is not going to be perfect. Life throws things at you and it’s okay!

What is the biggest obstacle to reaching your goals and how do you get over it? In the month leading up to my race, I graduated from my undergraduate college, moved cities, and started graduate school. I didn't train to as much mileage as I had hoped to do because of all this, but I still tried to run what I could leading up to the race and never gave up even when I didn't think I would make it to race day.

What is the most rewarding part of training? The moment that I increased my weekly training pace. I always considered myself a slower runner, so nothing felt more rewarding than realizing I could bump up my training pace. My long runs were still the same speed, but I was able to run faster during the week and feel comfortable with it. It was a major high point of training!

What advice would you give to other members of the Runcoach community? Just keep running. And also do some lifting. Your hamstrings, knees, and IT Band  will Thank you.. Make sure your quads and hamstrings/glutes are proportionate in their strength! And Foam roll every day because it seriously will makes a difference after only 2 weeks.

Click here to learn more about the Grandma's Marathon & Half Marathon Training Program.

Have a running story to share?
Click here for details.

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