Tag Archives: 50 mile

Asking Questions

Whether you are a self coached athlete or an athlete that is working with a coach who is customizing your training plan leading up to your next big race it all begins with asking a series of questions. Much like composing an essay you have to define certain aspects of your training before you begin or you will most likely find yourself way off track somewhere along the lines.

Even if I have been working with an athlete for a period of time before writing a new plan for them I take the time to sit down with them and ask them several key questions to help define the training and racing seasons. First I ask them their goals, basically what do you want to achieve as a result of training this season? Some might list new pr’s or achieving a top 10 performance at a key race. We then discuss training times and where key races land in the season and how to train to maximize results on that particular day.

This kind of leads into the next question, where do you see yourself and your running in the next 1 year, the next 3 years and the next 5 years.  This is hard for more people than you might think, developing a 5 year plan is a lot to ask especially when injuries and life obligations tend to spring up and set you back a few months at a time. But at the same time it is important to lay out these long term ambitions so that from day to day and month to month you have an idea of where you are headed. This plan can be revisited often so that if an injury does set you back you can readjust, or if you achieve something sooner than expected you can set new goals to pull you further forward.

If I have a new runner I might ask them to define themselves and who they are. This might sound like a hokey kinda thing but it is interesting to see how people label themselves. It also helps to see what people value in themselves and in their lives. For example if I were to answer that question and I said I am a runner who enjoys running 5k’s and 10k’s you get a sense that I value running and I enjoy shorter distance races that are faster paced. If I said I am a teacher who enjoys going for a run after work as stress relief, it paints a new picture. Finally if I were to say I am a committed runner who dabbles in triathlon and wants to complete my first Ironman as a coach I might see that as a clue that this individual might need to work on their swim and bike in order to complete that Ironman triathlon. It is all about reading into peoples answers.

So far we have touched on many of the basics, who, what, where and when. The why is incredibly hard to answer and I have watched it stump a great number of athletes. Why do you run? Why do you want to finish an Ironman? Why do you want to run 100 miles? Even as a seasoned athlete sometimes I find it hard to answer the why question myself, and often the dialogue goes as follows.

  • Why do you run?-It is fun and I enjoy competition
  • Why do you find it fun and why do you enjoy competition?-It is good stress relief and I like the process of training and seeing how fast I can get and to see my improvements.
  • Why do you want to be fast?- Because I love crushing mile after mile and that feeling of satisfaction at the end of a race, and I want to finally break through that 16:00 barrier that I missed in high school by 3 seconds.
  • Why do you think you missed by only 3 seconds? Because sub 16 seemed like a big deal and deep down I thought that was for super fast people.

Now I know that this athlete probably needs to do some mental training to go along  with his physical training simply by asking why again and again.

The how portion of all of this comes down to the coach and the plan. How do we achieve those goals laid out in the interview process. Not every plan works and fits well with every individual. For example you might have a friend who ran a marathon pr with a certain plan. So you follow the same plan and actually run slower. why is this? well each person has a unique muscle structure and system that adapts to stresses differently.

Also blindly laying out a training plan for 24 weeks isn’t always the best plan. The best advice I think I ever got was to write your plan in pencil. This way if something comes up you can adjust. Or if you are having a killer mile repeat workout and you tack on 3 x mile extra you can, and also if you are having the worst workout of your life (we all know it happens) you can cut it off and readjust. Adapt your training plan to you and how your body is coping with the training regiment.

These are simple little ideas and practices that can be used by a self coached athlete and most certainly should be used by a coach. Coaching is all about problem solving, the athlete wants to achieve a certain level and the coach has to problem solve to get them there and without all of the information the trip can be a lot longer and harder than if you took the time to ask a few simple questions.

Good luck this racing season, check out or coaching packages and start working toward your next big pr today.

Coaching Options

Something of a repost (it’s a page on the top bar now), but figured I’d make it a post as well.

In an attempt to accommodate the many different needs and wants of athletes, we have devised a number of different levels. The levels do not pertain to the seriousness of Dead Skunk Racing or the athlete, but rather to the amount of involvment from DSR coaches. We believe we have covered most options; however, if there is a different manner in which you feel we could better suit your needs, please do not hesitate to email us: deadskunkracing2011@gmail.com.

Coaching at levels one and two offer eighteen week training plans, while three and four give you a twenty-four week option. Level five and six offer monthly plans with level six offerning in person contact. At level three, athletes are offered Dead Skunk Racing singlets, and at level four athletes gain access to discounts from our sponsors. You can also purchase DSR swag in our DSR store.

Level One
Level one is an eighteen week written plan. We will write you a customized plan to get you from where you are to where you want to be (as much as is feasible) on race day. Use this plan if you want a training plan to get in great race shape but don’t want the commitment of a coach or want to answer only to yourself. $50

Level 2
Level two is also an eighteen week training plan but you we will talk with you and modify your plan at four week intervals – 4, 8, 12, 16. This is a great opportunity to get a feel for what it is to train with the aid of a coach and to further improve your training and bring it to the next level. $170

Level 3
Level three moves from an eighteen week plan to a twenty-four week plan. We will also provide contact bi-weekly. It is a great plan to get you geared up for your first marathon or if you are working towards achieving a new goal at a key race. Level three atheletes will also receive a DSR racing singlet. $200

Level 4
Coaching at level four is also a twenty-four week plan, but athletes have have weekly contact with DSR coaches via phone, text and e-mail. Athletes will also receive a DSR racing singlet and DSR hat from HeadSweats. You will also recieve a 10% discount on all orders from our sponsors – including SKORA Running, Orange Mud, and Skout Organic. $270

Level 5
Level five coaching breaks things down into monthly periods. You will have constant contact with DSR coaches via phone, text and e-mail. We will work with you to develop and adjust your training to fit your schedule and whatever else life throws at you. This is a great plan if you have long range goals that you are willing to work towards, but need the guidance of a committed coach. You will receive a DSR racing singlet, and hat as well as the same sponsor discounts found in our level four coaching package. $50/month

Level 6
While level six is not for everyone, we are here to offer you in person training and discussion. Rates are on a monthly basis, but one of our DSR coaches can watch your race or work with you once a month during a training session so that you can maximise your time training and make your training more personable. $75/month