Coach Medina NYC

Officially introducing baby Rose-Marie Medina to you all. 
 
Born on January 13, 2026 at 3:33pm 
 
Let’s welcome your new sleep coach into the world. 
 

𝐇𝐚𝐩𝐩𝐲 𝐧𝐞𝐰 𝐲𝐞𝐚𝐫 𝐟𝐫𝐨𝐦 𝐨𝐮𝐫 𝐞𝐱𝐩𝐞𝐧𝐝𝐢𝐧𝐠 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐭𝐞𝐚𝐦! 
 
May everyone enjoy a healthy, fast, and fun 2026, full of athletic and personal accomplishments. May we continue to work on being the best version of ourselves while supporting one another.  
 

The season has started, the year is ending. 
 
We’ve already been challenged by the weather but the camaraderie makes it all so fun! Excited to guide everyone through their 2026 goals as we proceed through our last group session of the year tonight. 
 
It’s not too late to join!  
 

Another season starting, more dark socks by popular demand, and a fleece headband to keep those ears warm!  
  

✨ 𝐖𝐢𝐧𝐭𝐞𝐫/𝐒𝐩𝐫𝐢𝐧𝐠 ‘𝟐𝟔 𝐑𝐨𝐬𝐭𝐞𝐫 𝐥𝐞𝐚𝐤! 🏃 🏃‍♀️🏃‍♂️ 
 

𝐊𝐢𝐜𝐤-𝐨𝐟𝐟 𝐒𝐩𝐞𝐞𝐜𝐡 𝐫𝐞𝐜𝐚𝐩 🗣️  
  
😃 Welcome to our in-person Winter/Spring ‘26 Training Season!  
  
🎄𝐇𝐨𝐥𝐢𝐝𝐚𝐲 𝐒𝐞𝐬𝐬𝐢𝐨𝐧𝐬 (12/24, 12/31) will be held as usual.  
  
⏱️Groups are broken up by Coaches:   
-𝐂𝐨𝐚𝐜𝐡 𝐒𝐚𝐧𝐝𝐲 leads the athletes running 3hr50 and above in the marathon, and those running 2hrs and more in the half.   
-𝐂𝐨𝐚𝐜𝐡 𝐃𝐚𝐯𝐞 leads our mid-pack, anyone running in the 3:20-3:40’s range in the marathon.  
-I (𝐂𝐨𝐚𝐜𝐡 𝐌𝐞𝐝𝐢𝐧𝐚) lead our front pack. 
  
🗓️Let us know your 𝐠𝐨𝐚𝐥𝐬 𝐚𝐧𝐝 𝐫𝐚𝐜𝐞𝐬 as soon as possible so we can tailor the plan accordingly.  
  
❄️ 𝐖𝐞 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐡𝐨𝐰 𝐮𝐩! The only reason for cancellation of a session is unsafe conditions, in which case we will let you know via email and our social media platforms.   
-If the track is not runnable (covered in snow or ice), we relocate our session to Central Park and let you know.  
-We also tend not to cancel on Sundays as Central Park’s crew is extremely proactive at cleaning the roads.  
(𝘴𝘰 𝘺𝘦𝘢𝘩 𝘸𝘦 𝘷𝘦𝘳𝘺 𝘳𝘢𝘳𝘦𝘭𝘺 𝘤𝘢𝘯𝘤𝘦𝘭 🙃)  
  
🏃‍♂️We are a 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐠𝐫𝐨𝐮𝐩, we show up on time, always make the most out of the conditions, and believe that consistency and our group dynamic are key to success.   
  
  
#𝘞𝘪𝘯𝘵𝘦𝘳𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘞𝘪𝘯𝘵𝘦𝘳𝘙𝘶𝘯𝘯𝘪𝘯𝘨 #𝘎𝘳𝘰𝘶𝘱𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘏𝘢𝘭𝘧𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘍𝘰𝘳𝘦𝘷𝘦𝘳𝘍𝘢𝘴𝘵𝘦𝘳 #𝘙𝘶𝘯𝘊𝘰𝘢𝘤𝘩 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘊𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺 #𝘙𝘶𝘯𝘍𝘢𝘴𝘵𝘏𝘢𝘷𝘦𝘍𝘶𝘯

❄️ 𝐓𝐡𝐞 𝐬𝐞𝐚𝐬𝐨𝐧 𝐢𝐬 𝐤𝐢𝐜𝐤𝐞𝐝-𝐨𝐟𝐟! ⛄️   
  
Winter is showing up early but this will not stop us. We might have taken as day off from running, as the season starts you’ll learn how to make the most out of the conditions and your resources available (sometimes, it’s just a treadmill kind of day).  
  
Cheers to a great winter!   
  
#𝘞𝘪𝘯𝘵𝘦𝘳𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘞𝘪𝘯𝘵𝘦𝘳𝘙𝘶𝘯𝘯𝘪𝘯𝘨 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘏𝘢𝘭𝘧𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘊𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺 #𝘛𝘳𝘢𝘪𝘯𝘏𝘢𝘳𝘥𝘈𝘯𝘥𝘏𝘢𝘷𝘦𝘍𝘶𝘯 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘰𝘧𝘕𝘠𝘊 #𝘙𝘶𝘯𝘊𝘰𝘢𝘤𝘩 #𝘎𝘳𝘰𝘶𝘱𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘚𝘱𝘳𝘪𝘯𝘨𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨

✨ Another round of New York City Marathon PRs! ✨  
 
•𝐒𝐭𝐞𝐩𝐡𝐚𝐧𝐢𝐞 𝟑:𝟑𝟔:𝟎𝟒 𝐏𝐑 
“Thank you for all your help this season! I am inching closer to that sub 330. So glad I found this group, it’s such a great community of support and camaraderie.” 
 
•𝐊𝐞𝐣𝐮𝐧 𝟑:𝟓𝟗:𝟓𝟓 𝐃𝐞𝐛𝐮𝐭 
“My first marathon ever!” What a debut for Kay who meets her goal is finishing under 4 hours! 
 
•𝐌𝐞𝐥𝐚𝐧𝐢𝐞 𝟒:𝟒𝟖:𝟑𝟎 𝐏𝐑 
“5 months and 492 miles lead to a 71 minute PR in the marathon. The work works🫡 thanks coach for making me faster!” 
 
#𝘛𝘊𝘚𝘕𝘠𝘊𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘕𝘠𝘊𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘗𝘙 #𝘍𝘰𝘳𝘦𝘷𝘦𝘳𝘍𝘢𝘴𝘵𝘦𝘳

𝐎𝐅𝐅 𝐒𝐞𝐚𝐬𝐨𝐧 𝐢𝐬 𝐚𝐥𝐦𝐨𝐬𝐭 𝐨𝐯𝐞𝐫! 
 
🛌 Over the past few weeks you’ve allowed your body and mind to recover, rebuild, and repair for the next training cycle with renewed energy and motivation.  
 
🏃 Our winter season starts soon during which we’ll push our limits to increase our cardiovascular efficiency, ultimately leading to improved race performances.  
 
Excited to get back to it?? We are! 
 
#𝘎𝘳𝘰𝘶𝘱𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘙𝘰𝘢𝘥𝘙𝘶𝘯𝘯𝘪𝘯𝘨 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘚𝘱𝘳𝘪𝘯𝘨𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘍𝘰𝘳𝘦𝘷𝘦𝘳𝘍𝘢𝘴𝘵𝘦𝘳 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘰𝘧𝘕𝘠𝘊 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘊𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺 #𝘙𝘶𝘯𝘊𝘰𝘢𝘤𝘩 #𝘉𝘢𝘤𝘬𝘛𝘰𝘐𝘵

✨ New York City Marathon first round of PRs! ✨  
 
•𝐀𝐧𝐝𝐫𝐞𝐰, 𝟐:𝟓𝟕:𝟒𝟕, 𝐃𝐞𝐛𝐮𝐭 
Debuts in NYC are always fun but can be unforgiving due to the difficult course. However, Andrew mastered it like a champ, working hard on the roads of the city as he did around the track with us, and finished well under 3 for a successful first go at the marathon! 
 
•𝐀𝐥𝐚𝐧, 𝟐:𝟓𝟗:𝟒𝟎, 𝟓𝟑𝐦𝐢𝐧 𝐏𝐑 
After a debut in the marathon distance without specific training a while back, it has been a journey of making it healthy to the start line of another one. Alan had improved and set PRs on all distances and this marathon training block was as good as it gets earning himself an outstanding PR and his first Sub 3, A goal achieved!  
 
•𝐒𝐭𝐚𝐧𝐥𝐞𝐲 𝟑:𝟏𝟎:𝟑𝟏, 𝟓𝐦𝐢𝐧 𝐏𝐑 
A strong Spring straight into a stronger Fall! Stanley continued to show his strength in the 10k-Half Marathon distances and was always conservative in his approach to the marathon and what his pace should be. On the big day, all the stars lined up, the training paid off, and Stan ran his best marathon by far! 
 
•𝐊𝐢𝐦 𝟑:𝟏𝟔:𝟎𝟒, 𝐏𝐑 
“From being injured in July and learning patience, to recovering, swimming again, and finishing with a PR on a tough course! So grateful for the amazing community, Coach Medina’s team, and all my RI friends who made this journey so special.” 
 
•𝐆𝐚𝐫𝐲 𝟑:𝟏𝟕:𝟎𝟗, 𝟏𝟏𝐦𝐢𝐧 𝐏𝐑 
Another PR logged for Gary who gradually learns about what he can do and how fast he can run. He excelled in the race and is already looking forward to the next one! 
 
•𝐈𝐫𝐲𝐧𝐚 𝟑:𝟐𝟏:𝟒𝟐, 𝟖𝐦𝐢𝐧 𝐏𝐑 
Closing a breakthrough season for Iryna who set PRs all summer long and finished with another step forward in NYC with an 8min PR despite a set-back injury in the weeks leading up to the race.  
 
#𝘛𝘊𝘚𝘕𝘠𝘊𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘕𝘠𝘊𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘗𝘙 #𝘍𝘢𝘭𝘭𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘖𝘧𝘕𝘠𝘊 #𝘙𝘶𝘯𝘊𝘰𝘢𝘤𝘩 #𝘚𝘶𝘣3𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘍𝘰𝘳𝘦𝘷𝘦𝘳𝘍𝘢𝘴𝘵𝘦𝘳 #26𝘱𝘰𝘪𝘯𝘵2

𝐍𝐞𝐱𝐭 𝐬𝐞𝐚𝐬𝐨𝐧 ❄️ 𝐑𝐞𝐠𝐢𝐬𝐭𝐫𝐚𝐭𝐢𝐨𝐧 𝐧𝐨𝐰 𝐥𝐢𝐯𝐞! 🏃     
    
✔️ Day-to-day training plan    
✔️ Two weekly group training sessions    
✔️ Fun, Hard work, and more!    
    
𝐉𝐨𝐢𝐧 𝐮𝐬 𝐧𝐨𝐰 𝐚𝐭 𝐂𝐨𝐚𝐜𝐡𝐌𝐞𝐝𝐢𝐧𝐚𝐍𝐘𝐂.𝐜𝐨𝐦    
  
Start date: December 15th 
Questions? Drop them below or by DM. 
    
#𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘏𝘢𝘭𝘧𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘞𝘪𝘯𝘵𝘦𝘳𝘙𝘶𝘯𝘯𝘪𝘯𝘨 #𝘎𝘳𝘰𝘶𝘱𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 #𝘕𝘠𝘊𝘙𝘶𝘯𝘯𝘪𝘯𝘨 #𝘙𝘶𝘯𝘯𝘦𝘳𝘴𝘊𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺

✨ 𝐇𝐚𝐥𝐟-𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧 𝐏𝐑𝐬 ✨  
 
•𝐀𝐥𝐞𝐱 𝟏:𝟐𝟔:𝟒𝟓 - 𝟑𝐦𝐢𝐧 𝐏𝐑 
A successful upstate outing at the Run 4 the River Half-marathon! The goal of the day was to cruise around the 6:40ppm, which Alex nailed, finishing strong in 1:26:45, earning himself a big new PR! 
 
•𝐈𝐫𝐲𝐧𝐚 𝟏:𝟐𝟖:𝟏𝟖 - 𝟕𝐦𝐢𝐧 𝐏𝐑 
A breakthrough season for Iryna who tackled paces she had never ran before. As a way to get our feet wet racing and to test our fitness, we tackled a half, which she executed very well running alongside Coach Marie. Massive PR, first time under the 90min mark! 
 
•𝐒𝐜𝐨𝐭𝐭 𝟏:𝟒𝟕:𝟒𝟗 - 𝐏𝐑 
A warm day worried Scott at first but he trusted our guidance and fully raced the Wineglass half-marathon to come home with a new shiny PR! 
 
#𝘏𝘢𝘭𝘧𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯𝘗𝘙 #13𝘱𝘰𝘪𝘯𝘵1 #𝘏𝘢𝘭𝘧𝘔𝘢𝘳𝘢𝘵𝘩𝘰𝘯 #𝘍𝘰𝘳𝘦𝘷𝘦𝘳𝘍𝘢𝘴𝘵𝘦𝘳 #𝘕𝘦𝘸𝘗𝘙