Last week I went for a run with my friend Enrico, Kona IM finisher, Boston marathon finisher, author of Clock Your BQ, trainer and coach. I had wanted to seek his opinion on a warm up routine, which I was asked to conduct for an event. Stay tuned here for a piece on that event.
This run turned out to be a masterclass by the eloquent trainer himself.
It was a lightly drizzly morning out on East Coast beach. Certainly a cool and refreshing morning for a run. We met about 2km into his run, I seamlessly melded into his stride and a nice 5:40 pace. My intention was to pick his brains and to have Enrico model the photos for my dynamic warm up routine. I got those and much more.
Enrico modelling the forward lunge with a twist
Enrico showed me:
- A posture and form for efficient running. If you ever so slightly thrust your core forward while running, it will make it easier for you to lift your foot. In this way, you spend less energy going forward.
- A way to diagnose cadence and footfall. This is important to keep pace. You want to have rhythm (cadence) and soft footfall will ensure you do not injure yourself. He taught me to have my trainees run on sand and observe the foot prints and thence correct the footfall.
- The case for cross training.
Two of the roles that coaches play are to impart knowledge, showing you the right way to do things, and to motivate and cajole you to do your best. Having imparted his knowledge, Enrico proceeded to push me to keep pace with him.
I consider myself fit, though not as fit as an IM finisher or someone who at 50 completes a marathon in 3hrs 20minutes. At 30, I can hold 5min pace over half marathon but now at 51, I can only hold a 5:20 pace for no more than 7km. But that morning, Enrico encouraged and cajoled me to keep a pace of 5:20 with him over 10km. The final km I was doing 4:50 min pace.
Excellent stuff. Thanks Enrico.
And then over the weekend this.
I am preparing an assault at a post 45 PB on the half marathon. My training plan for last Saturday was an LSD over trail to build endurance. 16km was the target. For some reason, that planned LSD turned out to be an attack the hills tempo run of only 12km. Well I do know the reason. It was lack of discipline. I was egged on by ego and the excitement of kicking up the hills at MacRitchie. I did not stick to plan and therefore the training target was not met. I had done what I have told my trainees not to do. Chuck the plan and go.
These 2 runs over the last week, brought home the case for why you need a coach. Even a coach need a coach.
What are the roles that coaches play? Coaches are advisors, counsellors, friends and supporters, facilitators, instructors and teachers, motivators, role models and mentors. Coaching be it for fitness, for life or professional goals will give you or an organization the following benefits:
- Establish and take action towards achieving goals. One of my trainees commented to me had he been left on his own, he would not have gone and started working out.
- Increased confidence. I was certainly more confident with my pace after that session with Enrico, perhaps this was why I went on the attack the hills mode last Saturday.
- Generates learning and clarity for forward action with a commitment to measurable outcomes. My trainees, before my sessions had no idea on the measurements used to measure his fitness. He thought that fitness relates to only his weight and the measurement of his waist. Now he is eager to learn about VO2 max. I certainly did not know how to diagnose footfall and the importance of a light footfall before my session with Enrico. Now I am able to use that knowledge to improve my pace and to teach my trainees.
- Improved performance. With more knowledge and the motivation and cajoling of coaches, a trainee will certainly improve his or her performance. Enrico’s motivation during the run with him pushed me to go 3km longer at 5:20 pace than I usually do. So too, my cajoling and motivation had helped my trainees complete her 10km in 52 minutes. 8 minutes better than her goal.
- Increased ROI. Certainly with improved performance your return on investment is greatly improved too. whether this investment is in money, time or emotion.
The 2 sessions for me simply emphasised the need for coaches to teach me new things, to make me perform beyond my normal and give off my best and to keep my eyes on the goal. Immediate goal of the session, the intermediate goal and the long term goal.
Get yourself a coach.
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