• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • about
  • Pug Partners
  • contact/pr
  • Nav Social Menu

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter

Runs With Pugs

ok, the pugs don't run, but we do

  • race reports
  • Travel
  • Recipes
  • Link Ups
  • instagram Landing Page

The Latest

week 72: finish the party strong

five ways to honor mental health awareness month

race report: spud run 5k (5.7.2022)

You are here: Home / Uncategorized / empower coaching – a review

empower coaching – a review

January 14, 2016      14 Comments

Over the summer, I started doing a body circuit regimen with Empower Coaching and Fitness.

The founders are my friends Jenn and Stacey, who harnessed their passion for fitness and running into quite a nice business venture.

I have vented a bit about the limited fitness centers in my area. Between the lack of locations and the scheduling conflicts, it was always a challenge for me to find and consistently utilize a cross-training regimen. When Empower started hosting body circuit classes within five minutes of my house, on the very days I didn’t have work and after little man was at school, I had found my cross-training.

Even better, they were offering an introductory running coaching plan in conjunction with the upcoming Divas Half Marathon. At first, I disregarded the information, because I was running the Divas 5K. It then occurred to me that the Space Coast Half was just a week prior to Divas, and I would already have the miles from Rock ‘n’ Roll Virginia Beach. I also had a bit of a goal in my head and I wasn’t sure I could get there on my own.

I had never really considered using a running coach at all. I never thought they were for people like me and I wasn’t sure what, exactly, a coach could offer someone like me: a slower runner without any semblance of actual talent. I took my goal and my concerns to Jenn and Stacey, and they said they would be able to help. I figured it was worth it to try, and we entered into a partnership.

First, I had to fill out a rather thorough questionnaire, covering my goals, my race calendar, my current level of fitness and what distance I could comfortably run, what days I was available to workout and/or run and any health issues or injuries I was having. I tried to be as detailed as possible.

Basically, I was looking to achieve a 2:30 half marathon at my first and favorite half marathon event. This would mean an eight minute and one second improvement over my all time PR. Not insurmountable, but not easy either. Gauntlet thrown.

Within two weeks, I had access to an interactive training calendar app with all my races and several weeks of training already filled in. I’m not going to lie: it was rigorous. Each week brought two days of cross-training, one speed work session, one 3-6 mile run and a long run. Each assigned run had pace goals, as well as instructions for completion if necessary, and I was able to go into the app and check off each activity as I completed it, along with any notes on how it went. The system was very user-friendly and I do well when I can visually make off completed tasks.

I stuck to the plan like velcro. After all, what was the point of hiring professional coaches if I had no intention of doing what those coaches said? I maybe missed two body circuit classes in the course of the 12 weeks, and I only had to reschedule one run.

The whole thing was work. Hard work. I was up for the challenge, but I was also amazed at how different it felt transitioning from my random, not necessarily purposeful training runs, to rigorous, focussed runs. I very rarely deviated. I got up at 3:30 in the morning if it meant getting in all the assigned miles. My mileage increased on a weekly basis, rather than every other week as was my norm in the past.  I didn’t ease up on myself and I didn’t phone it in.

Stacey and Jenn were so supportive the whole way. If I was struggling with something, they were very quick to offer thoughtful advice. Stacey joined me for a five mile training run one day, which was so intimidating, but also so helpful.

Workouts and sessions were varied. From body circuits to speedwork, there was always something new. The benefit to this was that my interest was held and I never felt like anything was becoming a chore or routine. Granted, there were a few speed workouts that were downright brutal in nature, but I guess that falls into the category of “if it was easy, everyone would do it.”

Another pro was that I could see and feel my results. The combination of body circuit and running workouts yielded more strength, more stamina and yes, more speed. This manifested itself in some great race times over the course of the training period.

In fact, the only part of the training that I would change for next time would be the distance of my longest run. Jenn and Stacey had me up to 11 miles, but I think, mentally, I needed to do 12 or 12.5. I know that traditional training plans don’t require runners to complete the full mileage of their goal race, but I’m wired a little differently, and I need that peace of mind. It’s something we can easily tweak.

So how did I do?

I missed my goal by one minute and forty-two seconds. And I’m not upset. I can’t be. It was a hard race with several unplanned challenges for which I had no way to prepare. I scored a huge six minute and nineteen second PR and there’s nothing but pride in that.

There were other victories: huge PRs along the way,

and a consistent commitment to cross-training

Will I do it again?

YES! For the most part, I run for fun and I don’t put too much pressure on myself. However, I like the idea of having one goal race for which I really push myself above and beyond. While I have the self-discipline to stick to a plan that is created for me, I don’t have the knowledge to draft an effective plan for myself. I appreciated the personalized attention and the support, and the equal parts encouragement and tough love. Overall, it was a positive and productive experience.

I never thought I’d be saying this, but I’m looking forward to digging in again in September!

Have you ever worked with a running coach?

How do you help yourself reach your goals?

Related Posts Plugin for WordPress, Blogger...

Reader Interactions

Comments

  1. Stacie Seidman says

    January 14, 2016 at 3:41 am

    What a great experience! I know it was a TON of work, but it really did pay off. I’ve never worked with a real coach, though I have some bad ass running friends that boss me around when I need it. (I should probably call them up…) I can’t wait to see how next year goes for you!

    Reply
    • runswithpugs says

      January 14, 2016 at 1:40 pm

      You should call them!

      The next few months are going to be a little scattered and frenetic. I was looking to use them to get my sub30 5k, but my races are all over the place and I’ve got a bunch of travel on the horizon, so I decided to take a pass until Space Coast training starts.

      Reply
  2. Nicole @ Fitful Focus says

    January 14, 2016 at 3:53 pm

    I’ve never worked with a running coach, but a know a lot of people that have with great success. I think it would be nice to have someone else create my plan.
    Nicole @ Fitful Focus recently posted…Dopey Challenge Race Recap, Part 2My Profile

    Reply
    • runswithpugs says

      January 15, 2016 at 1:23 am

      It was really nice to have (two) someone(s) create a plan for me. It was really worthwhile for me to do this and see how hard I could push and be pushed.

      Reply
  3. MCM Mama Runs says

    January 14, 2016 at 4:01 pm

    I write my own plans (I’m RRCA certified), but I admit I’m probably easier on me than a coach would be and I don’t know much about cross training plans.

    Great job on the PR and on sticking to the prescribed plan!
    MCM Mama Runs recently posted…Manitoba Harvest Hemp Heart Bars Review #hempheartbarMy Profile

    Reply
    • runswithpugs says

      January 15, 2016 at 1:37 am

      That does make it easier if you can create your own plan, but I can see how you might hold back a little for yourself. It would be pretty tempting.

      Considering the heat and my health that day, I really can’t be disappointed in my performance. It was the fastest I’ve gone for that distance by quite a bit, and if I can ever get myself out of my head long enough to see what I can really do, it will be magical.

      Reply
  4. Artney @ My Pretty Brown Fit says

    January 14, 2016 at 7:15 pm

    I’ve never had a running coach for the reasons you mentioned. However, I think I may consider getting one in the future. I also run for fun, so I’m always just enjoying the moment, but who knows! Way to go for sticking it out and doing so well!
    Artney @ My Pretty Brown Fit recently posted…It’s My One Year Magical Marathon Anniversary!My Profile

    Reply
    • runswithpugs says

      January 15, 2016 at 1:42 am

      I felt so ridiculous asking them to help me. I mean, how could they possibly? But I guess it goes to show you that even people like me can can benefit from a great plan!

      Reply
  5. Lara says

    January 14, 2016 at 11:10 pm

    Wow that’s awesome! Congrats on your new PRs! Even though you didn’t get your half marathon goal you set you still did great! Good luck again this September!

    Reply
    • runswithpugs says

      January 15, 2016 at 1:43 am

      While I hate settling, I have to say, it was close enough, considering how the rest of that day went. I’m going to need all the luck I can get!

      Reply
  6. Carmy says

    January 15, 2016 at 1:35 am

    So happy you had a great experience. I’ve been working with running coaches for around 2 years now. I love having someone tell me what to run and me not having to figure it out myself
    Carmy recently posted…What Running Means – Guest PostMy Profile

    Reply
    • runswithpugs says

      January 15, 2016 at 1:44 am

      It definitely changes things!

      Reply
  7. Natalie says

    January 15, 2016 at 7:44 am

    Great job on the race!! I love having a running coach – it makes life so much easier to have someone lay out the plan. Your coaches sound great!!!
    Natalie recently posted…Running Fast On Tired Legs, Ummm – That’s the Marathon!My Profile

    Reply
  8. Angie says

    January 16, 2016 at 11:23 am

    Awesome job on the race and the training!
    Angie recently posted…6 yearsMy Profile

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

well, hello there…

bio
Welcome to Runs With Pugs. My name is Jenn and this is the story of my love affair with running and finding myself through fitness. From C25K to marathon, from triathlon to SUP, from broken leg to the recovery journey... I'm sharing it all. I'm a wife and mother of one, living in NE Florida, in love with travel, adventure, and food. Oh. We have pugs and a hedgehog, too. Thank you for joining us! We're glad to have you along for the ride!
Follow on Bloglovin


Save 25% on your ROADiD order here

Pinterest

find what you’re looking for

recently

  • week 72: finish the party strong
  • five ways to honor mental health awareness month
  • race report: spud run 5k (5.7.2022)
  • week 71: may the celebrations continue
  • five ways for every race director to ensure a successful race

Facebook Likes

archives

Footer

disclaimer

I am not a doctor or medical professional, nor do I play one on the internet. This blog reflects my personal experiences on my own fitness and running journey, and the processes that work for me. Before you begin any exercise regiment, please consult your physician.
Streeeeetch! It’s the right thing to do. Even o Streeeeetch! It’s the right thing to do.

Even on the days when everything feels good, the smart thing to do is stretch those muscles, to keep them healthy and flexible. 

Do you notice a difference when you stretch and when you don’t?

#Running #StreakingWithTheCoOlKids
That humidity though! Ugh! There’s just no way That humidity though! Ugh!

There’s just no way around the sogginess. I’m not a fan, but we did boost our Tuesday miles but just a little, so that’s a plus.

I know I’m not alone on this one! Where are my other humidity-plagued runners?

#Runners #StreakingWithTheCoolKids
Happy #NationalMimosaDay! I love mine with cranbe Happy #NationalMimosaDay!

I love mine with cranberry juice or peach purée. How about you!

#Mimosa #Cocktails #Champagne #LifestyleBlogger
Monday means time at my favorite beach. The tide w Monday means time at my favorite beach. The tide was super high which meant it was tricky to navigate but so found a way!

Love some of the new art in public spaces, too! This painted bench is an awesome addition to our beach town!

#Running #StreakingWithTheCoolKids
Happy Sunday!

Time to get this day underway! It’s a hot one out there but I loved getting to see these pretty roses on my walk. They are just so perfect.

What’s your favorite flowers 💐 to see in the wild? 

#running #StreakingWithTheCoolKids
You know what’s great? When it’s early and you You know what’s great? When it’s early and you’re in your groove and you find yourself able to push just a little bit farther! 

Happy Saturday to everyone! Are you running long or racing today?

#running #streakingwiththecoolkids
TGIF! It’s a beach day for the family. After la TGIF!

It’s a beach day for the family. After last night’s high school welcome night, I need both the walk and the time to process. I can’t believe my boy will be off to high school. 😭 

Any big plans this weekend? 

#Running #StreakingWithTheCoolKids
It is Thursday and we are sprinting for the weeken It is Thursday and we are sprinting for the weekend! Full steam ahead!

I’ve got so many fun things on the docket and I can’t wait to share! Right now, I’ve got a pug on my lap and I’m working on a new project. Creativity makes me happy so this is a good thing!

Doing anything creative lately?

#Running #StreakingWithTheCoOlKids
Last weekend, I ran in the Potato Capital of Flori Last weekend, I ran in the Potato Capital of Florida, putting down 3.1 miles through the farmlands. 

Check out the full race report on the blog! Link in profile 👉🏻 https://runswithpugs.com/2022/05/11/race-report-spud-run-5k-5-7-2022/

Have you ever run in farm country?

#Running #RaceReport #SpudRun
Busy days mean morning miles and posting late! I Busy days mean morning miles and posting late!

I hustled through my walk and got through some emails. Took the littlest little to the vet and I’m going to update in my stories. 

How are you moving today?

#Running #streakingWithTheCoolKids

Copyright © 2022 · Wordpress Theme by Hello Yay!