Over the past 15 years, I have coached masters athletes. My specialty is personalized, tailored training that addresses the master runner’s or triathlete’s specific situation and goals.
I can get you to the next level and help you train and race better…and find great enjoyment and satisfaction along the way.
I am qualified to coach by experience and knowledge.
I have been a competitive runner for 55 years and I was a competitive short-track speed skater for a decade. In 1990 I started competing in duathlons and triathlons and 1991 I began running marathons. Since then, I have completed 46 marathons, 10 Ironman races and many, many shorter triathlons and road races at all distances.
Along the way I have won or placed in my age group and stood on the podium numerous times…and I have learned so much about racing, training and myself whether I have medaled or been back in the pack. I understand what it means to be last – which I was in my first high school cross country race – and what it means to meet and exceed one’s goals and perceived limits.
My sweet spot is coaching masters athletes to reach levels they never thought they could attain – and to make the journey fun!
I was a so-so athlete in high school and as a young adult. Then, as a masters athlete, with great coaching, I found I was capable of so much more than I had imagined. The result? As a masters athlete, I have had the privilege and thrill to compete in two national speed skating championships, and qualify for and complete seven Boston Marathons. I have been fortunate to finish near the top of my age group in Ironman races, complete the Chicago Triple Triathlon twice, qualify for USA Triathlon Nationals, and win or place in my age group in a bunch of sprint, Olympic distance and half Ironman triathlons and 5ks, 10Ks, 10 mile and half marathon races. After age 50 I have gone sub 3:28 and placed second in my age group in a big city marathon, run a 20:09 5K and finished an Ironman in 11:49.
My understanding of coaching is not just from books and articles and blog posts – it’s from working with great coaches who have brought me much further on the path to excellence than I could have imagined. I give all the credit to:
My high school cross country coach, John Zedrow.
Olympic speed skater and gold, silver and bronze medalist Diane Holum, Eric Heiden’s coach, who coached us at and after Olympic Speed Skating camp in Marquette, Michigan, along with a cadre of other coaches and exercise physiologists.
Jim Spivey, three-time Olympian who set records in the mile and other distances, from whom I have learned so much and whose guidance has meant so much to my training and racing since 1993.
Mike Plumb, former Canadian cross country champion and pro Ironman triathlete, whose distance coaching led to my first qualification and then requalifications for the Boston Marathon, a top-10 finish in my age group at Ironman Canada, age group victories and second place finishes in multiple half Ironman races in Michigan, Missouri and Wisconsin, and many other podium finishes.
Tom Olson, masters swim coach, with whose coaching I greatly improved my swimming form and times.
I have been writing workouts for myself and others for many years, based on continuous learning from theory and experience, from coaches and other runners, and from my own experience. And my coaching has not just been restricted to individuals – for four years before moving to Annapolis I wrote the workouts for our masters swim team.
I believe in periodization, varied paces and running the right pace, heart rate training, consistency, rest and recovery, running with others, avoiding over training, every workout having a purpose, peaking and tapering, the motivation of goals and meeting them, listening to the body and to others, injury prevention, cross-training…and most of all, fun and camaraderie.
A final advantage that those whom I coach enjoy. By day I am a certified strategy consultant, trained communicator and facilitator, and decision making expert. These skills help me help athletes set and achieve meaningful goals.
As an Ironman, I know that planning and perseverance pay off big time. I know that training and racing are a metaphor for success in life. My mission as a coach and friend is to help others learn about themselves and what they can accomplish, to grow and achieve not just in running and triathlon, but in the personal and professional realms of their lives.
For runners local to the Annapolis area, here's what I can provide:
-Initial face-to-face meeting to review running history, injury history, past training, and understand your status, schedule and goals.
-Initial live workout to assess your running form and review the content and form of future workouts.
-Weekly training schedule, adapted to the your goals, abilities and situation, including the results of recent workouts and races, which you will need to keep me up-to-date on on a current basis. (I am now using Addaero, which makes writing and reporting on workouts easy, especially for those who already use Garmin Connect or Strava.)
-Personal attention during a weekly workout, be it at Bates track or on the road or trail, depending on schedule, weather, goals and training progression.
-A weekly check-in by email or phone, as well as guidance as needed, on topics including race strategy, heart rate training, recovery, injury prevention, fueling and hydration, and more.
If you are not in the Annapolis area, I offer remote coaching.
For non-local runners, the meeting and assessment can be done using WebEx or a similar platform. Obviously, workouts will have to be done without the coach present - but I will assess the results and provide guidance. (I found working with a California-based triathlon and running coach to be very effective so long as I kept coach up to date on my workouts and goals.)
For triathletes, the outline is much the same, except that the assessment will cover all three sports and the training schedules will, of course, be more complex.
What does this cost? Much less than a personal trainer or a massage therapist!
-For Annapolis area runners: $100 a month*
-For non-local runners: $75 a month*
-For triathletes: Let's discuss what's needed and doable and agree on a monthly fee.
If you are interested in discussing being a coached masters runner for triathlete for better training and great results, please contact me at 630-730-9619 or email@example.com.
Remember, our limits are mostly self imposed. We are capable of so much more than we ask of ourselves!