Tag Archives: marathon coaching

Virtual Coaching

I’ve been toying with reinstating my world renowned online running coaching thing. Seeing that Mommy Susan is under the tutelage of the AWESOME John “Mile 22” Ellis and that Sam I Am is out in the South Pacific playing where the palm trees sway, I would say that right now, I have two slots open.

Here’s the Skinny on how my Online Coaching works:
From a Target Race Date, I work backwards to create a customized schedule for your training. And when I say customized, I mean that I ask you specific questions about your daily schedule, what types of running that you like to do, races in your area (I’ll look up ones too), etc. And I add in some flexible times because unless you are a professional athlete (and you wouldn’t be here anyway), life happens sometimes. So we have to make the best of what we are given. Think of it as the LemonAIDE Running Schedule.

During your training program, you can either email me what you did, how it felt, etc or blog about it, or post it on an online training website (might I suggest Buckeye Outdoors?). And you’ll get to pick the inner parts of my brain on running, what to expect, what to do, tricks, improvisation, etc.

How much does it cost? Well, seeing that Susan was my first (at Coaching!) she’ll always get a waiver of goods, no matter how many programs I make for her. So should it be free? I love to do it, but No, it’ would be easy to cast aside and not give it respect if I give it to you for free, even if I wanted to. If you were hiring me as a Statistical Consultant, my current going rate for new clients starts at $75/hr. But running is my passion and so it’s really fun (Stats is just fun) and so for me to shed any responsibility on associating cost with this, I am going to leave it up to the participant. What ever YOU think it is worth, then you can make a donation to my nonprofit organization, ASD Athletes.

When can I start? Anytime really, but expect a logical, realistic goal for the target race. Just send me an email. If you don’t have my email, you can use the Contact Page on the blog.


What Else Do I need to know? I have no idea, it’s 2:28am when I am writing this, so if you have a question that would be beneficial to all those interested, then please Comment and I will reply with an answer.

The Runs

No this is not going to be another Poop Post, despite the title. Jen gave me a hard time crap (HAHA!) about the run-poop post. I replied with “This is my running blog and that happened while I was running…” Runners, Yeah we’re a little different (Adidas Ad Campaign).

So, I have logged in 4 runs for the year so far. None of them spectacular to say the least. But as I was lamenting that my runs have been lackluster. I did just come off a couple week rest period, plus the blood donation… so I shouldn’t be too upset.

My average pace for these Easy paced runs are the mid 9 minutes, however, having not run for a couple of week in December, the 3-4 miles run have seemed difficult and one occasion I was actually sore the next day. I took Wednesday off and plan to swim today. We received a bunch of rain (thank goodness) and so it’s a tad cooler and the ground is mushier.

I just mapped out a short but aggressive for Susan over at I Run For My Life. She’s going for her 3rd Marathon this March at the Shamrock Marathon in Virginia Beach, Va. This training program was a little more difficult to construct than the past because she has less time, about 1/2 the time as before and because of the less amount of time, the longer runs are harder to put in the program. Susan is phenomenal about following her training program (it’s wickedly SICK how good she is at getting her miles in) and so we’ve added some elements that are much more technical than her previous programs. We took advice from Matt over at The Dump Runner’s Club on using the Furman First program. My Lovely and Talented Wife is a Furman Alumni (1996) and so it’s kinda cool to use that program. However, the FU First (FU Two Times) program is an 18 week program. Seeing that Susan has 9.5 weeks until marathon day, I had to make some major adjustments to the workouts.

Also another thing she is doing is running with a group for her long runs. This is something different than the last training program. She got to run a few training runs and races with other runners and totally enjoyed it, so her schedule is to match up with the Little Rock Marathon and Half Marathon training group. If you are not already subscribed to her blog and are a runner, I think this is going to be a very interesting training program for her… why? First, she’s run two marathon now… she’s seasoned. She knows what it takes to run one. Her first marathon was an accomplishment and her second one, she bonked. But we learn so much more from our more difficult running experience and so, she has a lot more wisdom about her, as a runner. Hopefully, I haven’t scared her too much (HA!).

Okay… off to swim.

Marathon Coaching

I was IMing with Devaney about his upcoming marathon Honolulu Marathon on December 11th and about a strategy that he could use to approach his training. He has (as of Monday) purchased a second home in Wilmington and plans to move down there this summer with Andy. He already has one house that is in a state of repair (so to speak), but his new house is all but immaculate and is ready to live in while the other fixer-upper is fixed up. His dilemma is that he has never trained for a marathon by himself. When he ran his first marathon back in 2001, he was part of the Aids Marathon group that was training, at the time, for the Marine Corp Marathon. This charity offers expert coaching, as well as organized long runs on the weekend to build up the mileage needed to complete the marathon. Most of the people are first time marathoners and sometime first time runners for that matter. Anyway, there is organized training whether you use it or not… it gives you an incentive to get out there and run on the weekends.

So Devaney's dilemma is that he has no official race group, as he is purchasing his own way to Honolulu. Also, he is in the middle of the relocation as well. I have kept asking him for the past two weeks, whether he has started running yet. HE PROMISES me that he is purchasing new runner shoes this week and will start running this sunday on the 29th.

I fit into this marathon training because I was the one who made up a schedule for his long runs so that he could be ready to go on December 11th. It actually started with finding a half marathon in Wilmington in November that would be a perfect pre-marathon practice, so to speak. In that he can use the race as a gage on the marathon will go and the race being four weeks out, will have plenty of recovery time that the racing will not hurt him. Since he has running experience, he can do that without any fear. The only thing would be a running injury, but really, that is always on the horizon. I mean, who gets pneumonia 3 weeks before a marathon?

So I hope that I have given him a schedule that he will stick to without missing much. It's a 28 week program that starts him from scratch and builds up to the mileage needed. I don't have him doing more than three 20 mile or more runs, the longest is only 22 miles. I follow the reasoning that the longer you are out running the more susceptible you are to injury, so you are better off stopping your long runs based on time rather than trying for exact mileage, say 24 or 26 miles. Plus, I don't think that he'll go out and want to run 20+ miles by himself more than a couple of times. Maybe so because he has an ambitious and acheivable time goal but he will have to hold himself accountable for the midweek runs.

He wants me to host another Mr. Arfns Marathon this February. The First Mr. Arfns Marathon was actually created because of Devaney back in 2001. His training was having him running 26 miles on Sept 30, 2001 which was the Sunday after my 30th birthday. So to accommodate the fact that he needed to run that mileage and I was training for Richmond, I created the Mr. Arfns Marathon that ran from Volunteer Landing to the Wal-mart in Turkey Creek. It turned out to be really nice and we had people join us for various distances along the course. I think that a Mr. Arfns Run (as I called it) would be in order for the first part of February as I am in training for the 2nd annual Knoxville Marathon in March. So, I might have to gen-up a course and see how it goes.