Like a lot of people, David has struggled for years with his weight. Now, he plays ice hockey and is making a concerted effort to move more. He's lost 50 pounds.
"I can see the difference," he says, "on the scale and in the mirror and in others' eyes."
In the Spotlight: Genentech
David Tesarowski
What prompted you to start working out? I've always struggled with my weight and have been on a roller coaster with diets and exercise regimens for decades. I've had one knee replaced and am about a year away from the second. Though active, I needed to do more to help with weight loss. Most importantly, my younger brother recently passed away from diabetes complications so my wife prompted me to make changes in my lifestyle so I don't have the same fate. Working out more was part of the equation. Being stronger would also help me with my other endevours! I've lost 50 pounds since our daughter's wedding in 2015, 30 since March!
What is the most rewarding part of moving more? Moving more is rewarding because I can see the difference on the scale and in the mirror and in others' eyes. Diet isn't the only answer. There are 2 parts of the equation for success. Eat less and move more.
What is the most challenging part of moving more and how do you get over it? Some of my colleagues look at me twice when I say I am going to the gym in the middle of the morning. I get over it by recognizing that our Wellness program is supportive. It doesn't matter when I do it in the day as long as I also get my work done, which I always do.
What advice would you give to other members of the Movecoach community? Start and keep at it!
Anything else you'd like to share about your experience? There really aren't any excuses. At least try and get 10000 steps in each day.
Just eight months after being diagnosed with Lymphoma, 61-year-old Kayla Munter is training for the Aramco Half Marathon. "Running has helped me realize that cancer can't take away who I am," she says.
Name: Kayla Munter
Major milestone: I completed my first half marathon at the age of 56 in 2013 with much better time of 2:10:57 thanks to Runcoach.
What is the secret to your success? Put everything you have into your training and stay on track, when race time comes you will be ready. Determination and hard work pays off.
What is the biggest obstacle to reaching your goals and how do you get over it? Right now I am training for the Aramco Half Marathon in January. My biggest obstacle is the fact I am 61 now and I was diagnosed with Lymphoma in March of this year. After my first doctor's appointment I knew I had to get back to running so I could stay strong physically and mentally to beat cancer! Running has helped me realize that cancer can't take away who I am!
What is the most rewarding part of training? This training season has been hard because of my illness, but every time I complete a run even if I can't do as well as I did a few years ago, I have a feeling of accomplishment. I will complete this half marathon even if my time will never be better than it was in the past.
What advice would you give to other members of the Runcoach community? Stick to your running schedule. If you do, the race will be so much better. But you must also listen to your body. If your schedule has you running 9 miles and your body just can't go more than 8 miles, pay attention and stop. Maybe you are just tired that day. You want to push yourself, but not to the point of doing more harm than good.
Never stop moving and never give up no matter what life throws at you. Runcoach has been absolutely great for me. I do not like to be on a group schedule, so this works perfect for me. I could never have done as well with my previou races without Runcoach.
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Two years ago, Yateesh Mallya would have laughed hard if anyone suggested he run even a half marathon. But he’s come a long way. Last year he ran his first marathon. This year, he ran 3 marathons and 3 half marathons, and completed a duathlon, a 100-mile bike ride, and countless long runs to push through 26.2 on race day. At the 2017 California International Marathon, his courageous pursuit of the most unlikely goal paid off with a 3:27 personal best, ever closer to achieving his goal of someday qualifying for the Boston Marathon.
His advice?
“Believe in your training, trust your efforts. Hard work does pay off at the end no matter what your goal is.”
Name: Yateesh Mallya
Major Milestone: I set a PR of 3:27 at the 2017 California International Marathon, beating last year’s time by 11 minutes. This was my fourth marathon—the third one I’d run this year.
What is the secret to your success? Pacing. I went into the race and stuck with the 3:22 pace group for first half of the race. I pushed ahead for another 10k, slowed a bit for the next 5-K and pushed the final stretch to the finish strong with a chip time of 3:27.
What is the biggest obstacle to reaching your goals and how do you get over it? I felt some stomach cramps and slight leg cramps during the race. I took 30 seconds to one minute to let it relax a bit. Then I got back on the course. There hasn't been a race this year where I had a great run without any issues along the way. I’ve been having stomach issues the entire year. I pushed through it just to toe the line and achieve my goal.
What is the most rewarding part of training? The most rewarding part of this training has been to get the results despite all odds. I've had great support from Runcoach with their amazing training plans which are custom made to suit your specific needs and races for the year.
What advice would you give to other members of the Runcoach community? Stick with the training. Follow it through. There will be days when you feel under the weather and don't want to do it. Thinking of the journey you have endured so far will help you achieve your goal.
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Written by Jennifer Van Allen
Updated by Hiruni Wijayaratne 
One of the most challenging parts of getting fit is staying healthy and injury free. Dr. Ashley Perrott is an Ironman finisher, busy mom, and family medicine physician at Novant Health Salem Family Medicine in Winston-Salem, North Carolina. (See photo, left, of Ashley with her parents and brother). Dr. Perrott is answering some of the most-common questions our users have on staying on track.
Muscle soreness can be expected for 1-2 days after a more intense workout or more intense week of training. This soreness should improve daily. Recovery with rest or light workouts after an intense workout can help muscle soreness and stiffness. Try a light massage or foam rolling.
Muscle injuries lasts longer than 1-2 days. You may notice the inability to complete a light workout or even regular activity. Rest will generally help this pain. Any pain that gets worse with activity should prompt the athlete to reduce speed/intensity to avoid injury. Muscle pain or weakness that persists despite rest is a reason to see your MD.
Joint or bone pain, swelling, or redness may represent more significant injury. Certainly a specific episode of injury (rolling ankle, falling, tripping) that causes deformity should prompt an evaluation at the MD in some fashion.
If your joint pain feels worse with pressure on that joint (expecially if your are just resting and can feel the pain) schedule a doctor appointment immediately.
Reoccuring pains, these are aches and pains that show up like clock work should be addressed. Shin splits, IT band stiffness, runners knee, achilles tendonitis are all chronic pain that tend to simmer down and flare up as you increase activity. It's critical to address the root cause of these pains, perform corrective exercises, and break the pain cycle for good.
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Maggie Flanagan
Major milestone: I completed my first Marathon—the 42nd Marine Corps Marathon.
What is the secret to your success? Perseverance
What is the biggest obstacle to reaching your goals and how do you get over it? Injuries. I spent tons of money on [doctors]! Illness in the last month leading up to the race meant no training and changing my goals. I switched my race goal. I focused on just finishing, instead of the time goal that my training had indicated was achievable.
What is the most rewarding part of training? The workout sessions that I was able to complete with others. Solo training is such hard work!
What advice would you give to other members of the Runcoach community? Train with others. Complete all your workout sessions - including strength & conditioning.Be realistic about what you can achieve, but don’t be afraid to change if life gets in the way.
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Name: Rosaleen Dillon
Major milestone: I finished the 2017 Dublin Marathon in 3:57:32. At the end of June I signed up with my 6 brothers to complete the Dublin Marathon. When I entered my 10-K pace, the estimated time was 4:17. I'm glad to say, that with the help of Runcoach , I finished in 3:57:32. (Thank you Runcoach!) So next year, a 3:55 for BQ [Boston Qualifying Time] for Boston is within my reach!
What is the secret to your success? Stick to the plan, be patient and commit to it.
What is the biggest obstacle to reaching your goals and how do you get over it? Believe you can! One day, something just clicked, I felt terrible at warm up, but the big workout ended up being the best!
What is the most rewarding part of training? Seeing the improvements and knowing you CAN make it through.
What advice would you give to other members of the Runcoach community? Get the daily reminders. It helped keep me focused. But knowing my weekly schedule helped me arrange my runs with work, kids, etcI loved when my schedule adjusted when I reached a new level of fitness. It gave me encouragement! Also, the coaches are always there to answer questions and give encouragement. I signed up for Runcoach so that I can keep training. I'm not able to train with a club and Runcoach has helped me in every aspect.
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Mitchell Gottlieb
Major milestone: Marine Corps Marathon finisher
What is the secret to your success? Make a plan and stick to it.
What is the biggest obstacle to reaching your goals and how do you get over it? At 55 years old, it was a challenging age to pick up running and decide to run a marathon. Running in the Marine Corps Marathon helped to inspire me on my runs and having my wife push me out the door Monday mornings really helped as well.
What is the most rewarding part of training and the race? Finishing was very rewarding. Running in snow and rain and the look on people's faces as you run by in shorts with a big smile always pumped me up. Race day was an emotional day. It was 9 days before my 56th birthday. The Marine Corps Marathon honors all Marines who have served to defend our great nation. During the race we ran through Washington, DC and Arlington, Virginia. Running past monuments and buildings with such history was uplifting. Running through a sea of photos of our fallen soldiers lost in too many senseless wars was heart wrenching. Marines lined much of the course and I tried to shake hands and thank as many as I could.
It was special to have my family cheering me on from multiple locations along the course. They have supported me for the last six months of training. They motivated me on days when I did not want to run, They worried about me when my long runs ran too long and always tried to get me to stretch.
The most amazing part of the the race was the final .2 miles. Running up the Marine Corps War Memorial hill with cheering crowds and finally passing the finish line. My medal was presented to me by a Marine and finished off with a salute. I was not sure if I should return the salute but did my best after running 26.2 miles. It was a day I will never forget. I'm already looking forward to another marathon.
Haley Carwile
Major milestone: 2017 Marine Corps Marathon
What is the secret to your success? I followed my Runcoach MCM training program from start to finish -- over 787 running miles! My secret to success was never giving up. Even if I had to set my alarm for 3:45 AM to get those long runs in!
What is the biggest obstacle to reaching your goals and how do you get over it? One week before my race, I sprained my achilles tendon doing a recovery run on the treadmill. I had never injured myself before and had no idea how it would impact my race. I rested, iced, and took over the counter painkillers all week and set a personal goal to run the race as best as I could. I used mental toughness to get through 26.2 miles with an injury.
What is the most rewarding part of training? Seeing results! (I was able to run a 7:30 mile by the end.) Always having something new to try (great workout variation), I loved receiving new workouts each week, and watching the logged miles get higher and higher! Runcoach was amazing through my entire training process.
What advice would you give to other members of the Runcoach community? You are strong. You are tough. Stick to the training and TRUST it!
Name: Harold Pizzetta
Major milestone: I qualified for the Boston Marathon!
What is the secret to your success? Using Runcoach took away the need for me to stress over how to and how much to train. Runcoach allowed me to focus on enjoying running and racing.
What is the biggest obstacle to reaching your goals and how do you get over it? Like many, self-doubt and an injury along the way creates a real risk that i would give up on the marathon distance. My IT band required me to ramp down my running twice while transitioning from half to full. During the second episode, I was sure that I was not going to achieve marathon distance. Following the Runcoach schedule brought me back and fully prepared me for the marathon.
What is the most rewarding part of training? I think back to the transition from half- to full-marathon training. I was absolutely intimidated by the thought of several 20+ mile Saturday runs. But, little by little, Runcoach added miles and I held on for the ride. Reflecting on how far I have come keeps me motivated.
What advice would you give to other members of the Runcoach community? Rest days and easy runs are requirements, just as much as hard workouts and long runs. The easy runs helped my up my miles per week without serious injury or over-training.
Anything else you would like to share? As much as I hate to admit it, I think the speed work suggested by the training plan made a great deal of difference. Those workouts are the most difficult for me, but worth the effort in the end. I have emailed Runcoach for support and suggestions on a few occasions. Each time, the support was terrific. In particular, I got some good advice on adjusting my schedule to deal with an injury.
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.
