Cj E.

I am in my 5th year coaching High School Track & Field. I am the Head Track & Field & Cross Country Coach at Urbana High School in Frederick, MD. I coach both girls and boys. I have also coached one year at Robert Morris University- Division I Track & Field Program.

During the Summer, I at times (along with my own athletes) will coach middle school kids as they prepare for Nationals with the Lightning Running Club, based out of New Market, MD. I have also worked as a personal trainer and a speed trainer, so I am well equipped when it comes to being explosive, building muscle and getting faster.

I received my certificate in 2008: United States Track & Field Level One Certified.

I earned a Division I Track & Field Scholarship back in 2004 where I would go on and attend Robert Morris University. I went to Urbana High School where I walked away with 6 School Records and a State Championship in the 4x200 (Indoor Track & Field- 2004) & a State Championship in the 4x800 (Outdoor Track & Field-2004). I was also State Runner-Up in the 300 meter dash (Indoor 2004) and earned the bronze in the 500 Meter Run (Indoor 2004). We as a team were the Outdoor Track & Field State Champions in 2003 & 2004. I was the Indoor Track & Field Runner of the Year for the 2003-2004 Indoor Track & Field Season. I also earned First Team Honors for the 2003 & 2004 Outdoor Track & Field seasons. In college I broke (and still own) the school record in the 400 meter dash (47.78) and qualified for the IC4A Meet (ALL the best runners on the East Coast) my senior year in both Indoor & Outdoor Track & Field.

Now, I am back at my alma mater (Urbana High School) coaching and I still own 5 of my school records (300-400-500-4x200-4x400).

It all depends on what kind of client I have and what they want to focus on...Speed- Training for a Sprinter? Distance- Training to be a distance runner? Jumps- Training to be a high, long or a triple jumper? General- Just training to get into shape or training for a certain run?

In general we will focus on what their biggest needs are and I will start with some baseline training (time trials), so I am more equipped at what they can do and when I design my workouts for them, it'll be more specific to them.

We will start each session with a dynamic warm-up and supplement that with whatever we are focusing on...speed, distance, jumps. It could mean we do a speed workout, more speed drills, a distance workout, form drills, or jump specific workouts. Box jumps will be essential to all clients along with core work and form work.