Pages

Tuesday, July 1, 2014

USA Outdoor Recap and PreVail Coaching

Before jumping into my recap of the USA Outdoor Track and Field Championships, I want to announce the launch of my personal coaching business, Prevail Coaching. Our team includes University of Portland alum and school record holder in the 10km, Mike Kilburg, and my wife, Eva Vail, who is currently the assistant women's coach for the University of Portland track and cross country teams. This is remote coaching only, as my focus remains on my professional running
career. We are excited to take on anyone from beginners to Olympic hopefuls at any distance from 800 meters to the marathon. My goal is to take the experience that I have had being remotely coached over the last four years by Dave Smith and transfer that experience to others. I have earned personal bests for 10 consecutive years under Dave. The patient, consistent progression is no accident, and I am passionate about sharing this simple philosophy with other runners. We will not offer templates. Coaching is a give and take between the athlete and coach, and each runner is unique in terms of their response to certain types of workouts, weekly volume, and race schedules. I know the workouts of other elite athletes, but that doesn't mean that I can simply copy it and run well. I have also never had a training cycle that has gone exactly according to plan; adjustments are made based on how the body is feeling, minor injuries, and even weather. The process is far more important than the plan. Check out the website, done by Starting Line Designs, at www.prevailcoaching.com and contact me at prevailcoaches@gmail.com.

Now, on to the USA Outdoor Track and Field Championships. First, I am very happy to break my streak of 6th place finishes at the track championships with a 3rd place finish in a tough field. Given the temperatures and the field, most of us expected a slow pace for the first 5,000 meters, and it was. One of my weaknesses in the past on the track has been closing gaps as they form in front of me. I feel that I kept myself aware and moved up when I needed to. The fourth mile picked up significantly, and Aaron Braun, Sean Quigley, and I went with the move. Rupp and Derrick began to pull away and I was faced with a decision to hang with Braun and race for third, or go with the leaders. I was not sure where I was in terms of fitness coming off the marathon, so I opted to hang back. I saved a lot of energy not leading and felt great heading into the last lap. I was able to close in 58.1 and secure 3rd place. Looking back, I wish I would have had more confidence to go with the leaders, but I made a decision and stuck with it. My confidence is high heading into the 5km race in Heusden, Belgium in two and a half weeks. I know I'm ready for a big personal best. Everything I'm doing right now is geared toward the Olympic Marathon Trials in February 2016, and this short track season is accomplishing the goal of changing pace and training for a couple of months. I am pleased with how quickly my track fitness has returned after the London Marathon.

Feel free to check out last week's training below. It was a low week in terms of volume due to resting for the 10km and then recovering, but the volume will boost back up this week. Thanks again for reading; follow me here on twitter, and check out the new coaching website at www.prevailcoaching.com.

Week 11 AM PM Strength/Drills Mileage
Monday 11 off 30 minutes 11





Tuesday 30 minutes + 4 x 400 @ 66-67, 2 x 200 @ 30 w/200 jog recovery 10 minute shake-out
8.5





Wednesday 30 minutes + strides 10 minute shake-out
6.5





Thursday 2 mile shake-out 10km race
12





Friday 6 off
6





Saturday 11 off
11





Sunday 12 off 30 minutes 12





TOTAL


67

3 comments:

  1. The fourth mile picked up significantly, and Aaron Braun, Sean Quigley, and I went with the move. Rupp and Derrick began to pull away and I ... clutchbraun.blogspot.com

    ReplyDelete
  2. Problem: HP Printer not connecting to my laptop.
    I had an issue while connecting my 2 year old HP printer to my brother's laptop that I had borrowed for starting my own business. I used a quick google search to fix the problem but that did not help me.
    I then decided to get professional help to solve my problem. After having received many quotations from various companies, i decided to go ahead with Online Tech Repair (www.onlinetechrepairs.com).
    Reasons I chose them over the others:
    1) They were extremely friendly and patient with me during my initial discussions and responded promptly to my request.
    2) Their prices were extremely reasonable.
    3) They were ready and willing to walk me through the entire process step by step and were on call with me till i got it fixed.
    How did they do it
    1) They first asked me to state my problem clearly and asked me a few questions. This was done to detect any physical connectivity issues with the printer.
    2) After having answered this, they confirmed that the printer and the laptop were functioning correctly.
    3) They then, asked me if they could access my laptop remotely to troubleshoot the problem and fix it. I agreed.
    4) One of the tech support executives accessed my laptop and started troubleshooting.
    5) I sat back and watched as the tech support executive was navigating my laptop to spot the issue. The issue was fixed.
    6) I was told that it was due to an older version of the driver that had been installed.
    My Experience
    I loved the entire friendly conversation that took place with them. They understood my needs clearly and acted upon the solution immediately. Being a technical noob,

    sometimes find it difficult to communicate with tech support teams. It was a very different experience with the guys at Online Tech Repairs. You can check out their website www.onlinetechrepairs.com or call them on 1-914-613-3786.
    Would definitely recommend this service to anyone who needs help fixing their computers.
    Thanks a ton guys. Great Job....!!

    ReplyDelete
  3. VIRUS REMOVAL

    Is Your Computer Sluggish or Plagued With a Virus? – If So you Need Online Tech Repairs
    As a leader in online computer repair, Online Tech Repairs Inc has the experience to deliver professional system optimization and virus removal.Headquartered in Great Neck, New York our certified technicians have been providing online computer repair and virus removal for customers around the world since 2004.
    Our three step system is easy to use; and provides you a safe, unobtrusive, and cost effective alternative to your computer service needs. By using state-of-the-art technology our computer experts can diagnose, and repair your computer system through the internet, no matter where you are.
    Our technician will guide you through the installation of Online Tech Repair Inc secure software. This software allows your dedicated computer expert to see and operate your computer just as if he was in the room with you. That means you don't have to unplug everything and bring it to our shop, or have a stranger tramping through your home.
    From our remote location the Online Tech Repairs.com expert can handle any computer issue you want addressed, like:
    • - System Optimization
    • - How it works Software Installations or Upgrades
    • - How it works Virus Removal
    • - How it works Home Network Set-ups
    Just to name a few.
    If you are unsure of what the problem may be, that is okay. We can run a complete diagnostic on your system and fix the problems we encounter. When we are done our software is removed; leaving you with a safe, secure and properly functioning system. The whole process usually takes less than an hour. You probably couldn't even get your computer to your local repair shop that fast!
    Call us now for a FREE COMPUTER DIAGONISTIC using DISCOUNT CODE (otr214428@gmail.com) on +1-914-613-3786 or chat with us on www.onlinetechrepairs.com.

    ReplyDelete