Some people ask “Why do I need a coach?” My answer is very simple, yet very complex…
Roles of the coach are to educate, inspire, motivate, guide, and encourage. A coach wants that athlete to succeed. The athlete may question at times why, but for every session there is a reason. There is a time for everything and patience is key to success. It takes years to develop as an athlete. These are all very important issues that a coach needs to address.
I know that I can run a 5:20-5:30 mile.. That does not mean I should. I have not trained for that and if I choose to go there, my potential to get injured is great, I have to be smart. My goal as a coach is to train my athletes to hold back during training sessions especially the longer ones. Save it for the race, then we can decide what is left in the tank. If I decide as a coach to let my athletes go full throttle everytime they train, they will either get injured or burned out, and eventually it will start to show in the workouts as time progresses. A coach oversees that the athlete stays within these boundaries to prevent injury, burnout or worse… overtraining. A good coach knows the athletes abilities, training zones, and skill level to build programs based on that very specific information.
Training is built on sessions that provide training in all zones to maximize the abilities of the athlete. Only at certain times will a coach block hard training sessions together. Hard training sessions need recovery/easy days for the muscles to retain what was learned from that hard sessions especially when it comes to endurance sports.
Coaches provide valuable feedback and guidance to the athlete to reach peak performance.
The training is not always in the volume but in the quality in that volume. An example of that is that I may have an athlete do specific swim sessions, run sessions, or cycling sessions to build threshold tolerance for different distances. Those hard sessions are not hours long, the are short and very specific for a reason. They cover different zone in certain sessions to stimulate different responses from the body.
Every training session is designed to leave the athlete wanting more, feeling great, and progressing in an Upward Linear Fitness Response
So… It’s simple.. Find a coach that fits your individual needs and you are well on your way to reaching your training and racing potential.Read More...
Marathon season is starting… Thousands of runners with join the ranks of “MARATHONER” or “HALF MARATHONER”. If you are a veteran you know the drill, but the jitters never fade, at least not for me. This is a long way to run and lots of things can happen, especially when running a marathon.
I’ll start by saying, if you are reading this, I assume you have done the training, at least most of it and you are physically ready. Yes, it’s a far way to run, but so was that 20-22 miler you did. What’s 4 more miles.. Piece of cake. I am not saying that lightly though.
The reality is past 15 miles it’s mental and if you’ve done the training, the mind is a powerful thing. Now, it’s not completely mental, if you don’t have proper nutrition or hydration it will definitely reveal itself in the final miles.. Then you will enter the “Pain Cave” a place that I have been and am not a fan of. It’s dark and cold and it hurts…
By reading this, I am hoping to help you avoid that place. Now that you are well into your taper, I hope you have rested up. If you are new to reading my blog, I encourage you to read my blog on Carbo Loading.
In a nut shell… Don’t go nuts(pun intended). What I mean by that is you’ve already cut your workouts, don’t add extra calories. Keep calories the same and replace some of your protein with carbs, and not the high fiber kind, that is not a pretty place to be when running a marathon.
DO NOT ADD extra calories. You do not want to gain a lot of weight. Carbs will also hold extra liquids so you will have extra in the tank. If you don’t start the process now or at least 3-5 days before your key race, trying to do it the night before will do no good. You haven’t trained on 3-5 or even more extra pounds and your surely don’t want to run a half or full marathon with the extra weight.
At this point to you are probably bursting at the seems with restless energy, hang in there.. YOU CAN DO THIS. Running this distance is a big deal and you need to be smart so you can have the BEST run ever!!! This is a good time to hydrate well and think about what you want to run in.
Plan for the weather. I recommend a race belt, that way you don’t have to mess with the pins, or worse when you go to the bathroom and you number tears.. You always want your number visable for that picture perfect moment. Wear your number on the front as well.. Think photo op:o)
Have your clothes laid out and the nutrition that you plan to carry with you. If it’s cold, I recommend arm warmers. Also, the shirts or tops I recommend the most.. TRI-TOPS. They have pockets for your fuel and they are fitted so no bouncing. Even for you guys, who want’s those awful bloody nipples.. That has got to hurt.
For women, just wear a sports bra underneath if it doesn’t already have one. It’s cold this time of year so make sure you have gloves to keep your fingers warm.
If the start is super cold, wear something you can throw away, that way you can take it off and get rid of it. All these items get donated to charities it’s a perfect solution.Read More...