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. 

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