Red Devil's Refueling Revolution: From Bonking to Blazing Trails!

Bonking sucks!

Listen up, runners! This Red Devil used to be a "calories saved are calories earned" kind of athlete. Yeah, you heard that right. Half marathons? No fuel, all willpower. Big mistake.

Let's just say, my "willpower" strategy resulted in some serious bonking. Not a pretty sight, and definitely not a recipe for personal bests. Thankfully, those days are behind me. Now, I'm all about fueling my runs, and guess what? The results have been scorching hot! 

Experimenting with Fuel: 

So, what's this Red Devil been putting in her furnace lately? Here's the lowdown on my current fueling favorites:

• Applesauce Packets: These are a godsend for my sometimes-sensitive stomach. Easy to digest, clean energy, and they taste ok at warmer temps. Bonus points for being mess-free! But...they can be a bit bulky and carrying more than one of these on a long run is difficult.
• Clif Bar Minis: These mini granola bars provide sustained energy, perfect for pre-runs and long hauls. The downside? Chewing them takes time, so plan your mid-run meals accordingly. Some may find these "too heavy" for a mid-run snack but I love them on slow long runs and even during races. They get a little warm and gooey and are a nice distraction/change from everything else going on.
• Swedish Fish (and Other Vegan Candy): Don't judge! A little sugar rush can go a long way during a run. Plus, there are tons of delicious vegan candy options out there. Find what works for you and keep those taste buds happy. I also find this very helpful to just have one or two in my mouth during runs to prevent dry mouth.
• LiquidIV: Hydration is crucial, and LiquidIV is my go-to for replenishing electrolytes and adding a flavor punch. I used to be terrible at taking in electrolytes because I didn't want to waste the calories. Now I know it makes a huge difference in performance so I don't skimp! I love the Pineapple Yuzu for a caffeine kick pre-race (or just early mornings). Other faves include seaberry, green apple, passionfruit, and the sugar-free peach. 

Fueling Every Run: A Devilish Revelation

Here's the real game-changer: frequency. I used to think fueling was just about the pre-run meal and maybe a desperate gel after 90 minutes. Now, I'm aiming to take in something every 5K (roughly 30-40 minutes). This might seem like a lot, but trust me, the difference is incredible. It can take a while to get used to this so start experimenting with it now.

The Takeaway:

Listen to your body, experiment, and find what fuels your fire! Check out some of my faves here. 

Don't be a stubborn Red Devil like I was. Fuel your runs, embrace the power of a little sugar rush, and watch your performance soar!

What are your favorite on-the-go fuel sources? Share your tips and tricks in the comments below! Remember, a fueled runner is a happy runner (and a much faster one!).

Why Hire Coach Red?

So why should you hire a coach?

The reality is that you may not need a coach. And even if you do, I may not be the right coach for you. That's ok. I'll help who I can and how I can. I'm not for everyone. 

Have you ever struggled with motivation? Me too.

Have you ever struggled to get your runs in while working a crazy busy schedule? Same.

Have you had to get up at the ass-crack of dawn to run at the hotel gym before a full day of meetings? I know the feeling. 

Have you had to leave the dinner early? Skip the happy hour? Sneak out? OMG, yes! 

Are you plant-based or vegan? Me too.

Do you struggle with fueling during runs? I still do. 

Do you have big goals and need someone to help you? Been there. 

Have no idea what to do or where to start? I got you! 

Chasing something crazy that no one understands? Story of my life. 

I may not be the best fit for you if:

you're trying to guarantee a BQ time

you're easily offended by a few F bombs

you're trying to race an ultra this year but have never done a half marathon

you're trying to quality for the Olympics (I'll cheer you on though)

you don't like straight talk

you're looking for a couch-to-5k program (love them, I just don't specialize here) 

you don't take rest days

you won't listen or be open to new ideas 

you're an asshole

If you're ready to train like a devil, let's see if we think this could be mutually beneficial relationship. 

Marathon Training Plan

 Training for my first marathon went, well, it was interesting. I was super nervous and excited to get started. And then I got sick the week I was supposed to start the training block. I was disappointed but also figured if I was going to get sick during training, this was the best time to do it. So, the first week was some walking and maybe light yoga but no running. Luckily, I was going into it with a solid base, having just run a half marathon about a month earlier. 

I'm providing this here for you to use as a guide should you chose. It is NOT the best training plan. It is NOT what I would recommend. I provide this as a way of showing that life happens. You get sick, you have other plans, you have other hobbies that interfere with training, you have to travel for work and can barely find time to run for 30 minutes some days. It is ok. We adapt. None of us have perfect training blocks, not even the pros. 

Here's my actual training for my first marathon: 

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Sick all week :(
2	Easy Run 45 minute	Intervals 10 min Warmup 4x 5min @ threshold pace, 90sec recovery Cool down	Recovery Run 35 minute	Yoga 30 minute	Intervals 10 minute WU 4x 5min hard, 2min easy	Long Run 90 minute	Rest
3	Backcountry Ski Day	Backcountry Ski Day	Yoga 45 minute Walk 40 minute	Elliptical 45 minute Yoga 20 minute	Recovery Run 45 minute	Rest	Race Half Marathon
4	Yoga 45 minute Walk 60 minute	Recovery Run 30 minute Yoga 30 minute	Fartlek 45 minute Full Body Lift 30 minute	Intervals 10min WU 3x 10min TH, 2min recovery Cool down	Ski Day	Long Run 135 minute (2:15)	Rest Yoga 30 minute
5	Intervals 10min WU 5x 6min TH, 90sec Cool down Leg Day Lift 30 minute	Recovery Run 30 minute Upper Body Lift 30 minute	Ski Day	Easy Run 30 minute	Ski Day Yoga 30 minute	Long Run 90 minute Full Body Lift 40 minute	Ski Day
6	Intervals 10min WU 3x 10min TH, 2min Cool down	Recovery Run 30 minute Full Body Lift 30 minute	Intervals 15min WU 5x 3min @ 10K pace, 90sec Cool down	Elliptical 35 minute Full Body Lift 30 minute	Intervals 10min WU 3x 10min TH, 90sec Cool down	Ski Day Yoga 20 minute	Long Run 150 minute (2:30)
7	Recovery Run 35 minute	Full Body Lift 25 minute Walk 35 minute	Intervals 15min WU 6x 1K @ 10K pace, 90sec Cool down Yoga 20 minute	Easy Run 40 minute	Yoga 35 minute	Long Run 150 minute (2:30)	Recovery Run 35 minute
8	Intervals 10min WU 3x 10min TH, 90sec Cool down Full Body Lift 20 minute	Yoga 20 minute	Intervals 15min WU 6x 1K @ 10K pace, 90sec Cool down	Recovery Run 30 minute Upper Body Lift 30 minute	Rest Day	Long Run 165 minute (2:45) Yoga 25 minute	Full Body Lift 35 minute
9	Recovery Run 45 minute	Intervals 10min WU 4x 8min TH, 90sec Cool down	Recovery Run 45 minute Upper Body Lift 30 minute	Elliptical 45 minute	Easy Run 45 minute Yoga 30 minute	Walk 45 minute Yoga 15 minute	Hilly Half Marathon
10	Rest Day	Recovery Run 30 minute Upper Body Lift 30 minute	Easy Run 35 minute	Easy Run 30 minute	Elliptical 40 minute	Long Run 90 minute Yoga 30 minute	Elliptical 20 minute Full Body Lift 30 minute
11	Full Body Lift 30 minute	Intervals 10min WU 3x 10min TH, 90sec Cool down Full Body Lift 20 minute	Easy Run 25 minute	Easy Run 40 minute	Yoga 45 minute	Long Run 180 minute (3:00)	Walk 45 minute Yoga 30 minute
12	Recovery Run 35 minute Leg Day Lift 25 minute	Track Workout Reverse Ladder 1000 900 800 700 600 500 400	Elliptical 45 minute	Intervals 15min WU 5x 2min @ 10k, 1min recovery Cool down	Flying Pig 1 Mile Race	Flying Pig Races 10K 5K	Flying Pig Half Marathon
13	Walk 45 minute Yoga 20 minute	Fartlek Run 40 minute	Threshold Run 25 min easy 20 mn TH 25 min easy Cool down	Easy Run 30 minute Yoga 30 minute	Rest Day	Long Run 135 minute (2:15) easy 45 min MP Cool down	Rest Day
14	Easy Run 45 minute	Track Workout 15min WU 4x 400 1X 1200 5X 500 1x 800	Elliptical 35 minute	Walk 50 minute	Easy Run 45 minute Full Body Lift 30 minute	Trail Race 13K	Rest Day
15	Elliptical 25 minute Full Body Lift 30 minute	Track Workout 15 min WU 2x 400 3x 1600 1x 400	Walk 45 minute	Threshold Run 25 min easy 25 min TH 25 min easy Cool down	Easy Run 30 minute	Long Run 60 minute (30 @ MP)	Rest Day
16	Rest Day	Fun Hike 75 minute	Easy Run 25 minute	Easy Run 20 minute	Walk 60 minute	Marathon Race Day!	Recover Walking

Again this is NOT what I would recommend. And it should be noted that just because this worked for me (or I made it work) does not mean it will work for you. If you're ready to start a custom training plan, let's see if I'm the right coach for you! 

Run like Hell, Train like a Devil! 

Coach Red

You're a Runner

I hate the perception some people have that doing something or not doing something makes them less of a runner. I hate the notion that certain things "make" you a runner. 

If you run, you're a runner. Don't let anyone else tell you otherwise!

You're a runner if:

you're fast

you're not so fast

you don't "look like a runner"

you don't run with your shirt off

you only run with your shirt off

you only run in good weather

you only run occasionally 

you run on the treadmill

you run on the roads

you run on the trails

you don't race

you've never run a marathon 

you only run 5K's

you don't race

you don't have a training plan

If you run and consider yourself a runner, you're a runner! If you don't have a training plan and want one, I can help you with that! 😊 Reach out if you're ready to level up and start training like a Devil!

Run like Hell, Train like a Devil! 

Coach Red

Introducing The Red Devil

 Hey there, runners and aspiring runners!

I'm Coach Kelci, also known as the Red Devil, and I'm here to ignite your passion for running! By day, I navigate the fast-paced world as a busy professional, but when the sun rises (or, let's be honest, before it even thinks about rising!), you'll find me pounding the pavement (or the trail!).

Growing up, athletics were my jam – I bounced around different sports, but running? Never really on my radar. That all changed about 10 years ago. Recovering from surgery and stuck in the gym routine, the treadmill became my warmup and cooldown buddy. Little did I know, those initial jogs would spark a lifelong love affair with running.

Craving a deeper connection to the sport and eager to meet new like-minded peeps, I joined a half marathon training group, and let me tell you, I was hooked!

Here's the thing: I'm a firm believer in a balanced approach. Yes, I'm a runner, but I'm also a busy professional with a "real job". Finding time to train while working (and traveling for work) is never easy but I've figured out the best ways to strike that balance for me. 

My coaching philosophy embodies this balance. I'll meet you wherever you are in your running journey, but like the Red Devil namesake, I'll also push you to reach beyond your perceived limits. Let's be honest, some days you might want to strangle me, but trust me, the results will be worth it!

Speaking of results, I'm on a mission to conquer a race in every state, with the half marathon holding a special place in my heart. From the thrill of the road to the adventure of the trail, I embrace the diversity that running offers.

Ready to unleash your inner Red Devil? Stay tuned for upcoming posts packed with training tips, motivational fuel, and a healthy dose of tough love (because let's face it, pushing your limits can be uncomfortable – but oh so rewarding!). In the meantime, drop me a line and let's chat about your running goals!

See you on the road (or trail!),

Coach Red

aka Red Devil