Skip to content

Facebook Instagram Email YouTube

GET YOUR FREE WEEK OF OFF-SEASON TRAINING >

Search for:

ABOUT ME
RUN COACHING
RUNNER’S TOOLBOX
WINTER RUNNING
TRAINING PLANS & COURSES
BLOG
CONTACT

Run Coaching Sign Upjaciwilsonruns2022-01-23T20:45:25+00:00

RUN COACHING APPLICATION

Your Name*
First Last
Your Email Address*
Instagram Handle*

What are you wanting to train for?*
- Marathon
- Half Marathon
- 10 miler
- 10K
- 5K
- Ultramarathon
- Off-season training
- Base building
- No race, low heart-rate work
What is your goal? Tell me more about what you hope to accomplish together!*
Are you currently strength training?*
- Yes, I'm consistent!
- On occasion
- Not really
Do you currently run?*
- Yes! 5-7 days a week
- Yes! 3-4 days a week
- Yes! 1-2 days a week
- On occasion
- Currently injured or taking a break
- Burnt out from running
- Not really or never have
What do you want to get started with!?*
- Basic Plan - 1:1 Run Coaching
- Premium Plan - 1:1 Run Coaching
- Premium Plus Plan - 1:1 Run Coaching
- Off-season pre-written plans
- More information please!
Have you worked with a run coach before?*
- Yes
- No
- I have followed pre-written plans off the internet
What country are you in?*
- United States
- Canada
- United Kingdom
- France
Are you really ready!? Are you excited!?*
- Heck YES!!!!
- I am scared but I am ready for change and to make myself a priority!
- I want to find the joy in running!
- I am looking for more information
How did we connect?*
- Instagram
- MN RUN Series
- You are my friends coach!
- Referral
- You are my coach!
- Facebook
Phone
This field is for validation purposes and should be left unchanged.

Stay Connected

follow my running journey

@Jaci.Wilson.Runs

🚨RACE WEEK TIPS🚨 1️⃣ Nutrition - fuel y

🚨RACE WEEK TIPS🚨

1️⃣ Nutrition - fuel your body well❗️Now is not the time to cut out meals, calories or carbs. Your body needs the energy❗️

2️⃣ Hydration - stay well hydrated with plenty of fluids, but also make sure to stay on top of electrolytes. Water alone will not hydrate you - you need both water and electrolytes.

3️⃣ Stay off your feet - give your legs a rest. You need to recover this week🔥

4️⃣ Don’t overdo it - don’t add more to your schedule this week. Don’t overdo running, walking, exercise, etc. - you CAN overdo it but you won’t underdo it during race week. You can’t make fitness gains during race week so don’t do too much. Your focus should be on recovery and rest.

5️⃣ Mindset - your mindset can make or break it❗️Breathe believe into yourself. Review your training logs. Look at the work you have put in, even if it hasn’t been what you had planned - no training cycle is ever perfect (if it is, you didn’t get challenged/pushed hard enough). Positive thoughts all week 🙌 Remind yourself that YOU CAN❗️

6️⃣ Get everything ready for race day BEFORE the day before race day. Taper crazies and race day nerves and anxiety come from the unknown. Reduce these feelings by having everything ready prior to the day before race day.

Good luck and have fun❗️Stay in the smile zone🙌
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#lolaslakewaconia #raceweek #raceday #racedaytips #raceweektips #taperingrunner #tapertime #mnrunseries #grandmasmarathontraining #runminnesota #myminnesota #mnrunner #mnrunning #distancerunner #halfmarathoner #morningrunner #runninginspiration #runtoinspire #runningmotivation #runningtips #runninginjury #runningjourney #runningprogress #runningtransformation #runninggoals #raceseries #halfmarathontraining #2023runninggoals

🚨LADIES❗️To carb or not to carb - that is N

🚨LADIES❗️To carb or not to carb - that is NOT a question 💣

AND intermittent fasting does NOT support your running OR YOUR HORMONE HEALTH, which is important for running (but also kind of important to THRIVE IN LIFE).

Carbohydrates are essential for everyday health ESPECIALLY for runners. Your body uses carbs for energy during exercise. They fuel your brain and central nervous system, help your body burn fat (fat is burned in the carbohydrate flame), and help preserve your muscle tissue by preventing your body from using protein as a primary energy source.

ALSO, your brain alone requires roughly 60% of your body's resting glucose utilization. People that do keto or low carb diets often times talk about brain fog - well DUH❗️It's because their brain has nothing to use as fuel to function properly❗️

PLEASE PLEASE PLEASE do not skip carbs. ESPECIALLY in your postworkout meal. It is doing you more harm than good. Skipping the carbs slows your body's ability to recover and you aren't able to absorb all the nutrients - a balance meal is best post workout/run❗️
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#whatrunnerseat #runnersofinstagram #womenofrunning #runner #lowcarb #lowcarbdiet #ketorunner #ketodiet #plantbasedrunner #plantbased #runnersnutrition #runnersdiet #nutritionforrunners #fuelyourrun #eattorun #runtoeat #willrunfordonuts #willrunforfood #iifym #carbs #potatoes #carbsarelife #womenarenotsmallmen #roarupgrade #postworkoutnutrition #postrunfood #runstronger #fasterstrongerforever #womenrunner

🚨THINGS NOT TO DO DURING RACE WEEK🚨 👇 ❌

🚨THINGS NOT TO DO DURING RACE WEEK🚨
👇
❌️Hard, taxing workouts
❌️Anything extreme/anything that could get you injured
❌️No trail running if you are running a road race
❌️Underfueling/cutting carbs, meals and/or calories
❌️Cleanses, detoxes (just don’t do them at all)
❌️Underhydrating
❌️Trying new things – foods, activities, etc.
❌️Staying up late

🚨 JUST DON’T BE DUMB 🚨

What would you add to this list❓️
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#lolaslakewaconia #lolas10mile #humanpoweredhealthhalfmarathon #taperingrunner #tapertime #comebackpr #grandmasmarathontraining #mnrunseries #humanpoweredhealth #grandmasmarathon #womenofrunning #myminnesota #mnrunner #mnrunning #distancerunner #runninginspiration #runtoinspire #runningmotivation #injuredrunner #runninginjury #roadbacktorunning #runningjourney #runningtransformation #runninggoals #halfmarathontraining #2023runninggoals #raceweek #raceweektips #racedaytips

3 weeks until Grandma's and I haven't ran in 4 day

3 weeks until Grandma's and I haven't ran in 4 days 😅

I think I'm more nervous that I'm NOT anxious about not running in 4 days than I am about not running 🤪

But I know it's better to rest now and kick this head cold than to push it now and not be 100% on race day.

The lake breathes "relax" to me so that has helped, and my book hit the spot today - it always speaks to me 🙌

🚨NERVOUS ABOUT RACE DAY❓️ 💥 SAVE THIS P

🚨NERVOUS ABOUT RACE DAY❓️

💥 SAVE THIS POST & SHARE WITH A RUNNING FRIEND 😍

RUN (don’t race) a race BEFORE race day to figure things out❗️The more you practice routines, the better off you will be on race day🔥🙌💥

THINGS TO PRACTICE INCLUDE (I recommend developing a routine for every weekend/long run, but using a race adds elements that you can’t produce yourself on your own on a “normal” day - adrenaline, race day atmosphere, nerves, etc.)
👇
💥Nutrition
🔹️Figure out your nutrition timing – will you go my miles or time❓
🔹️Can you open up your fueling packages with ease❓
🔹️Can you consume your fuel/hydration without messing up your HR and breathing❓
🔹️Does your fuel work at higher intensities❓️(You should also be trying out your fueling source during speed workouts)
🔹️How much extra fuel will you carry❓
🔹️How will you carry it all❓

💥Hydration
🔹️Will you carry it❓How❓
🔹️Will you stop at aid stations❓When❓
🔹️Both❓
🔹️If you grab water, do you have electrolytes❓️
🔹️Do you know how much sodium is in your fuel sources❓️

💥Gear
🔹️What clothing and shoes feel best❓️Any problems❓️

💥Logistics of race day morning - go through your morning routine:
🔹️Time to get up, breakfast, bathroom, leave the house, drive time, extra time for traffic and parking (what time is it suggested to get to the race, do you know where you are going, etc.), warm-up time, bathroom time, refueling/hydrating before the start time, change of clothes depending on weather

💥Practice your “Day before race day” routine
🔹️What food sits best the day before race day❓
🔹️How are you prioritizing rest❓
🔹️Will you go to bed early❓
🔹️Are you pre-hydrating❓
🔹️Are you listening to inspiring podcasts❓
🔹️What do YOU need to do to stay calm and relaxed to prepare for race day❓

💥Mindset
🔹️Where can you zone out❓
🔹️What should you focus on in the first half❓
🔹️What mindset tricks do you need for the second half❓
🔹️What mantras will you use❓

💥Pacing
🔹️How you pace this race will depend on your training plan/experience level and what your coach wants you to do

SHARE WITH A FRIEND who needs to bring hydration o

SHARE WITH A FRIEND who needs to bring hydration on their run

❌ DON'T SKIP IT ❌

What's your go-to for hydration on the run❓

Thirst, minor fatigue, loss of strength, decrease in aerobic power & endurance, difficulty regulating body temperature, not sweating anymore, headaches, dizziness, seeing spots, lightheaded, nausea, brain fog, loss of concentration, the chills, higher heart rate, faster breathing, muscle spasms and cramps are all signs of dehydration.

Be smart this summer❗

Helpful Links

Home
About
Holistic Run Coaching
OFF-SEASON TRAINING
WINTER RUNNING
NEW Nutrition Bootcamp
Runner’s Toolbox Collective
Contact

RUN COACHING

Run Coaching Sign Up
Free Off-Season Sample Week
4 Things to Start Doing NOW

JOIN A PROGRAM

OFF-SEASON TRAINING
NEW Nutrition Bootcamp
Runner’s Toolbox Collective
View All Programs & Bootcamps
Sign Up for a Program

BLOG POSTS

Running
Winter Running
Nutrition
Recipes
Personal Growth
Favorite Products

© All Rights Reserved | Privacy Policy
Website Designed & Developed by CarlyAntor.com

Facebook Instagram Email YouTube