Meet Coach Katie: From Olympic Trials to Postpartum Running Goals

At Running Joyfully, our all-female team of coaches bring decades of coaching expertise to help our athletes reach their potential and find the best, most joyful version of themselves through running. In this blog, we’re spotlighting Coach Katie Newton, an elite runner turned compassionate coach, who blends her professional running background with her personal journey as a mom and her expertise as a speech-language pathologist. Katie’s story is one of balance, grace, and the power of finding joy in the miles.

A Runner’s Journey: From School Miles to Professional Races

Katie’s love for running began in elementary school, where she excelled in the mile fitness test and was encouraged by her algebra teacher to join her high school track team. After standout performances in high school, Katie was recruited to run at Boston University, where she trained under the legendary Coach Bruce Lehane.

“Coach Lehane prioritized his athletes’ happiness and their life-running balance over results and times,” Katie shares. “That philosophy stayed with me and has shaped how I approach coaching my own athletes today.”

Under his guidance, Katie made incredible strides, which paved the way for a professional running career that spanned seven years. As a pro, Katie competed for the Boston Athletic Association (BAA) and Adidas, traveling the world and training under renowned coaches Terrance Mahon and Olympian Jen Rhines.

Some of her favorite memories include traveling to Japan to compete in an international ekiden relay race for Team USA, altitude training trips with teammates, and a memorable (and fast!) track 10K in Palo Alto. “In that race, I qualified for the 2012 Olympic Trials—and broke a metatarsal,” she recalls. “I cross-trained like crazy that spring to get back on the start line for the Trials.”

Katie’s professional career included remarkable performances, with personal bests of 2:38 in the marathon and 1:11 in the half marathon and two Olympic Trials appearances. But for Katie, the true highlights were the camaraderie and relationships formed through the sport. Coach Katie and Coach Kaitlin met during their professional running days and were competitors-turned-teammates and training partners, training together with the BAA from 2018-2020.

Coach Katie and Coach Kaitlin race the Falmouth Road Race together as professional athletes.

The Transition to Coaching

Katie began coaching in 2013 as an assistant coach at Boston University while pursuing her graduate studies. “At first, I mostly drove the team van and timed workouts,” she laughs. “But my role grew over time.” Learning from Coach Lehane, Katie honed her coaching skills as she learned the ins and outs of planning a training cycle, helping athletes peak for goal races, and how to help them find balance with running and their other life pursuits.

After stepping away from formal coaching for a few years, Katie returned to coaching in 2022 when Kaitlin invited her to join the Running Joyfully team. “It felt like the perfect opportunity to get back into something I love,” Katie says. “Coaching allows me to stay connected to the sport and share what I’ve learned with others.”

Philosophy: Balance, Flexibility, and Joy

Katie’s coaching philosophy, deeply influenced by Coach Lehane, focuses on finding the right balance for each athlete. “I try to understand what inspires my athletes, where they can make small improvements, and what their ‘why’ is,” she explains. “It’s important to balance ambitious goals with overall life satisfaction.”

Katie emphasizes flexibility in training, encouraging athletes to see running as a source of excitement, not stress. “I aim to make training plans that fit into my athletes’ lives and adapt to their needs. This is especially true for postpartum moms—I know firsthand how challenging it can be to juggle training with young kids.”

Her philosophy extends beyond running. “Having a positive mindset changes everything. Yes, we do hard things, but we can choose to find happiness in how we do them. Joy is something I work toward every day, in running and in life.”

Advice for Athletes

As an athlete, Katie’s best advice is not to dwell on any single race result. “If it wasn’t your day, don’t overanalyze or beat yourself up. Learn what you can and move on,” she says.

As a coach, she believes the mental approach is just as important as the physical training, and she prioritizes keeping joy at the forefront for her athletes. “If it’s not fun, it’s not worth doing,” she emphasizes.

Life Beyond Running

Outside of running, Katie enjoys reading (she hosts the Running Joyfully book club!), hiking with her kids (she’s a mom to two boys), and experimenting with new recipes in the kitchen. “I love spending time in nature and finding creative ways to connect with my kids,” she says.

Looking Ahead

Katie’s goals for 2025 include finding more consistency in her own running after having her two boys, and helping more postpartum moms navigate their return to running. “That phase of life can be chaotic, but it’s so rewarding to help moms rediscover their love for the sport.”

Coach Katie Newton brings experience, empathy, and joy to the Running Joyfully team. Whether she’s helping athletes return to running postpartum or guiding them to new PRs, Katie is committed to helping runners find balance and confidence in their journey. We’re so excited to have her as part of our team!

Houston Marathon and Half Marathon 2025: Fast times in Texas!

To kick off 2025, our Running Joyfully athletes brought their A-game to the streets of Houston for the Houston Marathon and Half Marathon. From 25 minute personal bests to gritty finishes, every athlete’s journey deserves a spotlight. Here’s a recap of all their incredible results:

The Running Joyfully crew at the 2025 Houston Marathon

Marathoners

Abby Martone: 3:06
Abby ran a phenomenal race, running a 6 minute personal best to finish in 3:06. This mom of two put in her best marathon buildup to date with consistent, strong training and faster workouts, culminating in a phenomenal hometown marathon! We knew she was ready for a special day and thought 3:06 could be in the cards when the stars aligned - and they did! What a performance from Abby!

Amy Semes: 3:12
Amy ran a HUGE PR - 25 minutes!! Amy is the type of athlete who nails her workouts and long runs - we knew she was ready for a big breakthrough - but she surprised us in the best way with this one! Amy found a good rhythm, trusted her fitness and training, and just kept getting faster as she went! Motivated by the NYC Marathon time qualifier, Amy pushed the final mile to break 3:13 and earn a time qualifier and a massive PR! The sky is the limit for Amy!

Liz Newton-Hayes: 3:19
Liz navigated some hiccups in her buildup - a Covid infection early on, then a cranky hamstring, and holiday travel. Despite this, she still put together a really great final few weeks leading up to Houston, where she hit training paces she's never hit before! We knew she was ready for a PR and we're so thrilled to see her sneak under the 3:20 barrier with 2.5 minute PR, running a consistent and even race before closing it out with her last mile as her fastest mile!

Becky Renze: 3:28
Becky trusted all the work she had done in this training block and was rewarded with a BIG 25 minute PR!! She ran a smart and even race, holding strong 7:50 splits before digging deep in the final miles. Becky’s hard work and mental toughness shone through, and this performance shows that she has even more in store!

Pam Butler: 3:29
Hats off to Pam, who ran a 2 minute PR at age 66!!! Faster as a master! This was Pam’s 13th Houston Marathon, and she and Coach Kacy worked together on both run training and strength training to put together a buildup that led to this breakthrough! Pam ran a controlled and smart race to break the 3:30 barrier, a long-held goal of hers; congrats Pam!

Lauren Jesse: 3:40
Lauren ran tough to finish in 3:40 on a hard day. Coming into the race dealing with a hamstring issue, she showed incredible mental toughness by powering through even when a PR wasn’t in the cards. This grit will serve her well as she builds toward Chicago Marathon!

Half Marathoners

Meg, Coach Kacy, and Asasia

Asasia Pierce: 1:29:51
Asasia crushed her goal of breaking 1:30, running 1:29 with a 6 minute PR! Juggling busy life as a mom of two, business owner, and traveler, Asasia’s hard work paid off with a big breakthrough! There’s so much more to come this spring as she and Coach Jen focus on a speedy segment and tackle some 10ks!

Lindsay Hazard – 1:36:05
Lindsay has been trying to break 1:40 since 2023, and she finally did it, running 1:36, 3 kiddos later! (a postpartum PR!). She had a crazy night leading up to the race with a stop at urgent care for a sick kiddo, but didn't let this stop her at all. Lindsay started controlled and then worked her way down progressively throughout the race, tapping into the turnover and speed work she and Coach Kaitlin spent a lot of time honing on the track this winter. Couldn't be happier for this mama!

Meg Sapp: 1:31:13
Meg, coached by Coach Steph, ran a 2 minute PR and embodied the definition of BELIEVE out there in Houston - from her willingness to embrace the idea of pursuing a fast half marathon as part of her prep for Boston to her commitment to doing the work day in and day out. Despite windy conditions, she clocked a confidence-boosting personal best en route to Boston Marathon!

Rebecca Dietz: 1:45:31
Rebecca, coached by Jen, ran a 1 minute PR to finish after navigating a challenging training block where she encountered some setbacks. Rebecca showed up mentally tough on race day, enabling her to finish strong with a big negative split. We are excited to see what’s ahead for her!

Kacy Seynders: 1:29:33
Our own Coach Kacy (coached by Kaitlin) clocked another sub-90 minute half marathon. Kacy executed this perfectly, besting her time from Houston Half last year. This year, though, she had a 30 second mid-race stop for a shoe tie - her laces became loose early in the race, so it was very lucky that she was able to see teammate Becca cheering on the side and have her tie Kacy's shoe! Despite this stop, she still managed to run well under 90 minutes - we're proud of her!

Susan O’Brien: 2:02
What a day for Susan! Susan orchestrated her pacing strategy perfectly, running a strong negative split en route to a speedy age-graded PR of 2:02. While pace was certainly on the mind, her and Coach Amy’s main goal for the weekend was to have a great time and reconnect with her her for running. Susan enjoyed hanging out with the Running Joyfully crew, running with her daughter, Regan (another of Coach Amy's athletes), and attending the live Des & Kara show the day before the race - all this made this a spectacular weekend on top of the stellar race!

Regan O’Brien: 1:41
Regan opened up her build to Eugene Marathon with a strong hard effort at Houston. Regan and Coach Amy pivoted goals over the holidays to focus on health and strength, and she’s ready for a great marathon season ahead!

We are so proud of every athlete for their incredible efforts and achievements. Whether setting PRs, overcoming challenges, or finding joy in the journey, you inspire us all. Here’s to more joyful miles ahead! 🎉

Meet Coach Kacy: From Soccer to Sub-3 Marathon Goals as a Doctor of Physical Therapy

Coach Kacy Seynders, PT DPT

At Running Joyfully, our coaching team brings decades of run coaching experience and a deep commitment to helping our athletes thrive both on the run and beyond! In this blog, we’re excited to spotlight Coach Kacy Seynders, a multi-time Boston Marathon qualifier, Doctor of Physical Therapy, and all-around running enthusiast. Kacy brings a wealth of knowledge, experience, and heart to her coaching, making her a beloved part of the Running Joyfully family.

Kacy’s Running Journey: From the Soccer Field to Marathons

Kacy’s introduction to running started on the soccer field, where she discovered she was better at outrunning her opponents than playing the game itself. “Soccer was my first love—I worked so hard at it,” she says. “But I eventually realized my true talent was in running.” After two years of JV soccer in high school, Kacy transitioned to running full-time, experimenting with track before falling in love with cross-country during her junior year. That same year, she ran her first half marathon, igniting a lifelong passion for distance running.

In college, Kacy competed in club triathlon, but running always remained her true love. “My training was a lot of running with some cycling and swimming thrown in,” she says with a laugh. Since those early days, Kacy has run 13 marathons, including six Boston Marathons, and has amassed over 16 years of running memories. “Some races have been truly magical,” she shares.

The Transition to Coaching

In addition to working as a running medicine specialist and physical therapist, Kacy always had long-term dreams of coaching runners. In 2023, Running Joyfully founder Kaitlin Goodman approached Kacy about coaching, drawn to Kacy’s expertise in injury prevention and strength training and her background in triathlon coaching. “Kaitlin asked me to join the coaching team and it felt like a dream come true,” Kacy says. “It was the perfect opportunity to fulfill my coaching dream, with amazing support and people around me.”

Philosophy: Consistency and Individualization

Kacy’s coaching philosophy centers on two key principles: consistency and individualization.

“I believe success in running comes from staying healthy and being consistent—day after day, week after week, month after month,” she says. While flashy workouts might grab attention, Kacy emphasizes that the real magic lies in the steady, everyday effort and stacking consistent training year over year.

Her background as a Doctor of Physical Therapy has deeply influenced her approach. “As a PT, I’m trained to see the whole person and create individualized plans. I bring that same mindset to coaching, listening to my athletes and tailoring training to their unique needs.” Another cornerstone of Kacy’s approach is integrating strength training with running to support both performance and long-term health.

Working with Kaitlin as her own coach has also shaped her philosophy - Kaitlin and Kacy have worked together as coach and athlete since 2020. “Kaitlin helped me develop a healthier relationship with running, and I’m passionate about passing that on to my athletes.”

The Joy Compass

Learning to approach running and life with joy has been a transformative journey for Kacy. “I’ve always been intense—pushing, forcing—but shifting my mindset to follow joy has changed how I approach everything, from coaching to my work as a PT,” she says. “Choosing joy is a decision I try to make every day, even if it’s just for a moment. It’s not only more fun but also improves performance!”

Advice for Athletes

For Kacy, both as an athlete and a coach, the best advice she’s received is about perspective.

As an athlete: “Avoid viewing races or workouts as all ‘good’ or all ‘bad.’ Learn from the experience, find the positives, and don’t judge the negatives too harshly.”
As a coach: “How you frame training and racing for your athlete often matters more than the training itself.”

Her bottom line for athletes? “Show up now to shine later.”

Life Beyond Running

When she’s not coaching or running, Kacy enjoys quality time with her dog, Oly, exploring coffee shops and breweries, and indulging her competitive streak in games of pool, darts, or ping pong with her boyfriend. She’s also a proud Taylor Swift fan (yes, she’s a Swiftie!) and loves writing long-form blogs.

Looking Ahead

Kacy’s big goal as a runner is to break the 3:00 barrier in the marathon and see how far under she can go. In 2025, she also hopes to sharpen her racing skills and set PRs in shorter distances. As a coach, she’s particularly excited to guide her athletes through the Boston Marathon. “I know the course and training so well—I can’t wait to see what they accomplish!”

Coach Kacy’s passion for running and strength training, her dedication to her athletes, and her commitment to finding joy in the process make her an integral part of the Running Joyfully team. We’re so lucky to have her coaching and inspiring our athletes every step of the way!

Setting the Pace for 2025 — Reflect, Celebrate, and Plan: Your Guide to Running Success in the New Year

As 2024 winds down, it’s the perfect time to reflect on your running journey and plan for what’s ahead. Taking a thoughtful look back helps you celebrate the wins, learn from the challenges, and create a strategy to crush your goals in 2025. Let’s dive into this process together - here’s your guidebook to running goal-setting for the new year.

Step 1: Look Back Before You Look Ahead

Reflect on your past year on the run. What one word captures your 2024?

• Growth

• Change

• Adaptation

• Achievement

• Struggle

Be honest with yourself - your word doesn’t have to be positive; what matters is that it resonates. Reflecting on your past year helps you identify patterns, celebrate progress, and recognize areas for growth.

Step 2: Dive Deeper into 2024

What Powered You Forward?

Think about what gave you momentum this year — your “wind in the sails.” Ask yourself:

• What brought you joy in 2024?

• What moments excited or motivated you?

• What helped you move forward, on the run and beyond?

Maybe it was a new running routine, support from a coach, or a breakthrough race. Joy and motivation are key to keeping the fire alive.

What Held You Back?

Next, consider your “anchors”— the things that may have slowed your progress. Consider:

• What didn’t go as planned?

• What hindered your growth?

• What do you wish had gone differently?

Identifying these obstacles helps you learn from them. Whether it’s injury, burnout, or balancing running with life’s demands, recognizing what held you back allows you to adjust your approach moving forward. Take time to both celebrate the highs and learn from the lows.

Step 3: Looking Ahead to 2025

What Lights the Path Ahead?

Take a moment to dream about the year ahead. What big goals are calling you? What are you most excited about? What might you achieve when all the stars align?

Whether it’s running your first marathon, shaving time off your PR, or staying consistent with weekly runs, define the milestones you’re excited to reach. A coach or personalized training plan could be the perfect way to get the structure, accountability, expertise, and support you need.

What Challenges Might Arise?

No year comes without its hurdles. Think about potential barriers:

• What obstacles could pop up along the way?

• Where might you need extra support?

• How can your coach and community help?

Being proactive with your plan—and leaning on your support system—gives you the confidence to tackle the challenges that inevitably arise.

Step 4: Set Goals Strategically

Setting effective goals is the cornerstone of progress. Use these two powerful frameworks to create goals that you’ll stick with!

WOOP Goal Setting. WOOP combines visualization with actionable steps.

• W: Wish – In your wildest dreams, what do you hope to accomplish?

• O: Outcome – What does success look and feel like, both quantitatively and qualitatively?

• O: Obstacles – What might stand in your way?

• P: Plan – How will you navigate potential challenges?

Dream it, plan it, believe it, achieve it!

PACT Goal Setting. PACT goals focus on creating meaningful, actionable, and trackable progress.

• P: Purposeful – Set goals that align with your values, are deeply meaningful to you, and that align with your “why.”

• A: Actionable – Focus on behaviors, not outcomes - and things that are in your control.

• C: Continuous – Set goals that can evolve as you grow.

• T: Trackable – Regularly measure your progress to stay on course.

For instance, instead of saying, “I want to run faster,” set a PACT goal such, “I will complete one interval workout each week during my training block to improve my speed and help me feel stronger in the second half of my race.”

Step 5: Final Thoughts for the Road Ahead

As you set your sights on 2025, remember:

1. Chase Goals That Ignite Your Passions, connecting with your values and long-term objectives.

2. Give Yourself Grace. Life happens, setbacks happen. Adjust your goals when needed, approaching achievement with adaptability and flexibility.

3. Lean on Your Community. Share your goals with your support system. Whether it’s a coach, training partners, friends, or family, collaboration strengthens resolve.

Together, we’re stronger! Whether you’re training for a major marathon, aiming to build consistency in your running, or considering looking into structured training for the first time, your journey is uniquely yours. Celebrate the highs, embrace the lows, and let’s make 2025 your best year yet!

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Looking for support in your running journey? Whether you’re looking for a Seattle-based running coach, or if you’re located across the country or around the world, our virtual running coaching services are here to help, offering personalized coaching and a supportive team & community. Let’s run down some big goals together!

CIM 2024: A Magical Day for Running Joyfully

Team Running Joyfully at the 2024 California International Marathon

The California International Marathon (CIM) 2024 was nothing short of spectacular for our Running Joyfully team! From massive personal bests to inspiring marathon debuts, our athletes showed resilience, strength, and a whole lot of joy on race day. Our team had 17 out of 20 personal bests - safe to say it was a magical day from Folsom to Sacramento! The months of training—countless early mornings, late night treadmill runs, and weekend long runs—culminated in incredible performances that we’re thrilled to celebrate. Whether it was overcoming injuries, balancing demanding schedules, or simply chasing big goals, our runners showed what’s possible when hard work meets joyful determination.

Faster as a Master!

Abby Lorge: 3:07

Abby ran a 2 minute PR at age 48! This working mom of 2 committed big-time to the training - the workouts, the hills, the strength training - and was rewarded with a HUGE breakthrough! Abby successfully navigated an ill-timed strep throat illness and, with some antibiotics, was able to run the race of her life with a big negative split! As she said - "I am so fortunate to be healthy and able to train seriously at this age, so I went for it on Sunday, and all my athletic dreams came true!"

Julia Brownell: 3:13

Julia ran a 3 minute PR at age 42 - her fastest marathon in her 19 years of running the event! It wasn't quite the day Julia wanted - she dealt with some nausea on course - but she STILL was able to pull off a great performance and overcome many mid-race fueling challenges. Running through these hard miles and STILL coming away with a PR is a testament to her resilience and mental strength. We know there's even more greatness ahead for this mom of two (who is a TV writer in LA who has written some of Coach Kaitlin's favorite TV shows!).

Cheers to Sub 3!

Maryn Juergens: 2:56

Maryn shot her shot and ran a 10+ minute PR at 11 months postpartum! Maryn called this her most-fun marathon to date! She ran side by side with her postpartum training buddy Logan and had a REALLY great day! She brought all the joy in her training - tackling big workouts and specialized long runs that she’d never done before - and similarly brought the joy on the course. She soaked up this amazing marathon, executing her race plan perfectly and smiling every mile as she ran 6:45s for days! What a special breakthrough for this new mom - with more ahead!

MK Anselmini: 2:56

We’ve long known that MK was a sub-3 marathoner, but it just hadn't come together on race day yet - until CIM! MK ran such a smart race, starting out really controlled and coming through the half in 1:29:55. In the back half, MK got ROLLING - and she dropped a bunch of 6:20-30 miles to cement her status as a sub-3 marathoner - and then some! This public-school teacher logged many miles in the dark at 5 am in her CIM build and was rewarded with this amazing, joyful day and a 5 minute personal best!

Celebrating our Marathon Debuts!

Aleksandra Kaminski: 3:33

Aleksandra ran her first marathon at CIM after picking up running in the pandemic. After doing triathlons for the past few years, this new mom decided to tackle her first 26.2 - and she ran it like a seasoned pro! She executed her training plan so well - no easy feat with a new baby! - and she came into the race so prepared. She executed her race plan to a T and came away with a BQ - this new mom is Boston bound! We're so happy for her!

Senait Hailemariam: 5:55

Senait started training in the fall of this year with the goal of finishing her first marathon. As a full-time working professional with long days, Senait had to fit her training in around her busy schedule focusing mostly on her long runs. She had a few challenges thrown her way from work project to travel, to some knee niggles that popped up about 3 weeks out from her marathon. Each week, Senait, working alongside Coach Sarah, focused on increasing her longer runs, getting stronger, and embracing the challenge of reaching the start line. And she did it - she finished her first marathon under 6 hours, achieving her goal. Congrats Senait!

PR’s A’Plenty!

Cat Ku: 3:09

Cat decided to jump into CIM as a bonus marathon after running a strong 3:15 at NYC last month. She had a joyful NYC following a busy fall filled with travel - and a wedding! This newlywed knew she had more in the tank and decided to jump into CIM as "icing on the cake" - she decided to swing by and go for sub-3:10. She mentally committed to it and went big - running 3:09:00 in a big negative split. What a perfect day for Cat!

TerryAnn Cuozzo: 3:10

TerryAnn began the year with the goal to run a 3:10 marathon; her first attempt earlier this year at Vermont City was unfortunately derailed by unexpected heat so while the fitness was there, the day was challenging, and she wasn't able to achieve a PR. This build was flawless, and she worked really hard on the mental toughness and confidence side of the equation. We need she was ready for a special day! She ran steadily, strong, and with a lot of joy. She rounded the final turn towards the Capital, and she knew: a BIG PR (14+ minutes!) and big goal achieved!

Brooke Macomber: 3:11

Brooke joined Running Joyfully earlier this fall right as the CIM build was starting and has gobbled up the training like a champion! Working with Coach Steph, she balanced a busy work and home life with diligent CrossFit training AND a full Marathon build, working through a small Achilles flare-up in November to finish the training block confident and strong. We knew she was ready for a magical day, and she went out assertively, cruising through the Sacramento hills with confidence that she was ready for a big PR. Her goal going into race day was 3:15 and was able to surpass that effortlessly! We're excited to make MORE magic happen at the next big marathon: Boston 2025!

Laura Carey: 3:13

Laura has progressed from 3:29 at Boston '23 to 3:18 at Pittsburg '24 to 3:13 at CIM! This mom of three juggles a law career working to correct wrongful convictions, coaching youth cross country, and her own training, logging many pre-dawn miles in Boston and Cambridge. She has made amazing improvements over the last 2 years, committing to strength training and a gradual increase in volume. She swung big at CIM, looking to run 3:10-12, and while she came up just a little short of this, we're so proud of her for shooting her shot, running brave, and still coming away with a 5 min PR - smiling all the way even in the hard final miles. Go Laura!

Stephanie Miles: 3:16

As her name would indicate, Stephanie (S. Miles) was all SMILES out there :) After having a challenging day at CIM '23, she had big plans to return in 2024 with a vengeance - and she did! Stephanie put together her best training cycle to date this fall with consistent workouts, speedy long runs, and steady miles, and was rewarded with a 3 minute PR! After starting the year with an injury, this mom of three is finishing the year with a BANG with a marathon breakthrough and big plans for 2025, including Tokyo Marathon!

And so many more incredible runs…

Liz Froemming: 4:09

A 23 minute PR for Liz, and she paced it to a tee - to the point that Coach Jen was certain that Liz had latched onto the pace group as planned and let them help her the entire way. Little did Coach Jen know that Liz wasn't tall enough to see any of the pace signs (!!) so she ended up running 26.2 entirely by feel. She executed the race plan perfectly, running a negative split and clocking a massive PR. Mile 26 was her fastest and she dipped into the low 9's! Liz is “Miss Consistency” and had a wonderful training block - her race is a testament to how she operates and gets the work done. She has PR’d in the half and the 10k on the buildup to this race and ran over a minute faster per mile than her previous marathon pace. Way to go, Liz!!

Kyla Kotcherha: 3:46

Kyla had a rough few weeks leading up to the race - we weren't sure she would make it to the starting line as her hip flared up mid-training cycle. She and Coach Jen adjusted the training plan and worked hard on PT and maintenance exercises to get the hip to a place where she could run with minimal discomfort. Her PT confirmed it was ok to get to the starting line, so Kyla focused on re-setting expectations and finding a goal race pace that would allow her to run strong and negative split. She and Coach Jen worked a lot on positive self-talk and positive affirmations - lots of Ted Lasso GIF's and quotes were sent in the days leading up to the race :) On race day, Kyla really brought her "A" game, executing the adjusted race plan to perfection. She ran an 11 minute PR with her last 5 miles as her fastest!

Rachel Dumanian: 3:32

Rachel had a charmed build up and a similarly charmed race - it is the best feeling when it all comes together! Rachel and Coach Amy started working together this fall to prepare her for her first marathon as a mom at 17 months postpartum. It was clear right away that she was unlocking new speed, evidenced by a 9-minute half marathon PR in October (on a very hard course). Rachel had hoped to go sub 4 going into this training cycle, but she and Coach Amy started aiming even bolder and thinking about the 3:30s. Gradually as Rachel did more and more tempo and marathon pace work, she grew to believe she could hold a low 8-minute pace. She executed a beautiful pace plan, running even splits and accelerating at the end for a 29 minute PR! Rachel exuded joy on the course and in training. CIM was an incredible celebration of what her body can do!

Kristy Spratt: 3:39

Kristy executed an incredible race off a challenging build. Six weeks before marathon day, she was not sure if she could line up - she has always been injury-prone despite being very smart about strength training and listening to her body. She and Coach Amy knew though if they could get her discomfort under control, she could run something fantastic. A magical sports massage, tweaks to her mid-week workouts, and a few extra rest days later, they were able to put together a fantastic and strong last six weeks of training and got to resume speed work. Going into marathon week, Kristy's brain and body felt fantastic! She ran strong even as the hills caught up to her (training in the flat Midwest isn't easy for hilly courses!) and ran a phenomenal 14-minute PR for her second marathon. She dipped under 3:40 and we have full confidence that more double-digit PRs are coming her way in future builds.

Caroline DiNapoli: 3:36

Caroline has taken nearly an hour off her marathon PR since she started working with Coach Kaitlin - her transformation as a runner is nothing short of inspiring! She ran a stellar 3:36 at CIM, bettering her 3:52 from Berlin '23. Caroline put together some impressive half marathons this year, so we knew she was ready for a big day at CIM - but she got Covid in November, and we were concerned this would derail her PR plans! But Caroline handled this setback like a pro and came to CIM ready to rock her race plan - and she did! Caroline ran a 16 minute personal best - we are SO happy for her and can't wait for her next big breakthrough!

Laura Taylor: 3:18

Laura came out to CIM from Washington DC, where she works a demanding law job (which means she's often having to juggle training - but she fits it in!). After pacing the 3:25 group at the Richmond Marathon last month, Laura was ready for her own race at CIM. She took a big swing at 3:10 and while she came up short, we are super proud of her for taking a big shot - you don’t know unless you try! Laura overcame some tough middle miles to run a strong last 10k of the race and finish fast, and joyfully!

Jeni Enjaian: 3:43

Jeni ran her second-fastest marathon ever and improved upon her 3:46 from Houston '24. We took a stab at a PR and while she came up a little short, we're thrilled with this 2nd-fastest time after a tumultuous fall. This public-school teacher navigated some training hiccups while being temporarily displaced after Hurricane Helene - but she didn't let this stop her run streak nor her marathon training! Jeni smiled her way to this great run, and we are super happy for her!

We are overjoyed by how the team ran at CIM and couldn’t be happier to share in each athlete’s joyful journey from Folsom to Sacramento - congratulations everyone!

Anatomy of a Training Cycle by Coach Kaitlin

Runners love to understand the big picture and be able to see the full view of their training. As both an athlete and a coach, I find it really helpful to take a look at the anatomy of a training cycle and break it down into its component parts, so that you can know what to expect during each phase of a training cycle and understand the WHEN, WHAT, and WHY behind the training.

Here’s how I think about each phase of a training cycle:

BASE PHASE

Base Phase is where you focus on developing endurance and building aerobic fitness. This is a lower-intensity and lower-volume phase where the priority is to nail the basics:

• Easy and aerobic miles

• Strides for speed

• Strength training, and

• A solid long run.

The main goal of the Base Phase is consistency and the focus is on laying a strong foundation.

BUILDING BLOCK PHASE

The Building Block Phase is your prep phase - this is where you gradually increase both volume and intensity to prepare you for the Performance Phase. The focus is on improving endurance and getting stronger and faster through workouts like:

• Progression runs

• Pickups

• Hills, and

• Specialized long runs.

The main goal of the Building Block Phase is strength.

PERFORMANCE PHASE

The Performance Phase is your peak phase - this is an intense training period where you run more challenging workouts, in both volume + intensity, and hit your peak weekly mileage. You’ll be working hard and you’ll be tired, but this phase is a lot of fun! The main goal of the Performance Phase is quality. The focus is on dialing into goal race pace in workouts and simulating racing (often with a tuneup race).

TAPER PHASE

The Taper Phase is your pre-competition phase - this is where you get ready to race! The main goal of the Taper Phase is race prep. The focus is on reducing volume and intensity, adding in more recovery, and preparing yourself both physically and mentally to execute on race day.

RECOVERY PHASE

The Recovery Phase is the time to rest and reset after your goal race. The main goal of the Recovery Phase is rest. The focus is on recovering, both physically and mentally, and allowing the body and mind to recuperate from the intensity of the training cycle and race day. This is also a time to as move in other (non-running) ways that bring you joy, before gradually re-introducing running and gearing up for your next goal!

I hope this helps you understand the WHEN, the WHAT, and the WHY behind training as you gear up for your next big race!
Cheers,
Coach Kaitlin

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