Run717Coaching

Not every race is a PR... And that's okay. Nicole ran the Honey Run 5k on Saturday and while it wasn't her fastest ever, it was full of wins.

Coming back from an injury can make racing mentally tough- especially when you know a PR isn't on the table. But she showed up anyway, and she pasted it beautifully: each mile faster than the last. That's control, patience, and determination.

Keep showing up. Nicole. Progress isn't always loud but it's always happening.

Meet Tim M! - teacher, long distance commuter, and a zero excuses athlete. He gets up super early to train, makes the most of limited weekday time, and shows up with consistency that inspires everyone around him.

This Saturday he ran the York Rail Trail 10 Miler in 1:31:40 - smashing his PR by EIGHT minutes. Huge momentum heading into his goal race, Detroit Half Marathon - 8 weeks away.

I often encourage athletes to race before their target event. It builds the morning ritual, race day confidence as well as mental strength. It can also give solo runners an extra push hard to replicate in training.

Goal for Detroit is sub 2 - and he's close. We aren't done building fitness. Fall weather is coming and training gains take time to show up!

Way to go Tim.

As we inch closer to our 4th annual Twilight Tune-Up, we want to take time to thank our amazing community sponsors. We start by giving a shout-out to our "League Champion Level Sponsors." Their donations cover our costs to have EMS personnel and athletic trainers on site during the event to ensure all athletes and spectators have the care they need if necessary. Thank you for supporting Warwick XC!

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Run717Coaching

I've known Ned for over a decade back when I was racing constantly around York and we kept bumping into each other at local events. We stayed friends all these years so when he decided to get back into racing and reached out about coaching, I was honored.

There's a saying: hard work trumps talent. I'm not saying Ned isn't talented, he absolutely is, but what sets him apart is how relentless he works to make the most of it. He lifts, he studies the sport, he loves the data, and he keeps showing up with a work ethic that makes coaching him a joy.

This summer he raced a lot: the Berlin 5K, Shoehouse 5 miler, track meets. I don't post every race, but when a local runner drops two best in a decade performances just four days apart you share it.

5:49 mile.
20:31 5k.
Four days.

That's not luck - that's commitment.

Ned is a student of a sport, a great husband and dad, and if you're in the RUN717 Facebook group, you might know him as the Unhinged Runner, always contributing, and always supporting the community.

We're working on the mental side now- sharpening the mindset to match the fitness- because there's a strong fall marathon ahead.

Proud of you Ned, the best is yet to come.

Teresa showed what running community is all about. This weekend she paced the 4:50 group in Fargo, her first time pacing a full marathon. Yes, she checked off another state in her 50 state quest, but this one wasn't about her.

In the middle of a heatwave, she chose to give her miles to others- steady, calm, encouraging. Not every race is for ourselves and I love that my athletes give back through pacing, volunteering, timing, and lifting others up. Teresa did exactly that.

Do you use pacers when you race? It can be helpful for some!

Another 5k - another PR.

Back in December Nicole made a big goal - run a 5k without walking. Not only did she do this - she ran a PR of 30:54! This is a two minute PR!

In her words.... "Thinking back to where I was this time last year all the hard work I've been putting in is truly showing through. I never thought I'd be where I am today!"

Nicole, this makes me excited for where you'll be tomorrow!

This picture captures joy. The joy of showing up, working hard, and the joy of a TWENTY MINUTE PR.

On a tough trail half marathon course, she powered through climbs, flew through the descents (or maybe slid through the mud....) and snagged 2nd in her age group.

We joked post race:
"The climbs hurt during the race, and the descents hurt after."

Totally worth it. Great reminder to all of us - get out there and have fun!