David C.

I have coached at the pre-middle school and middle school levels for track and field, where the goals ranged from improving form and conditioning, instilling love of running, and increasing speed and pace without compromising form. With CoachUp, I've been able to expand my clientele age range from 8 years old to 60 years old, including form and providing exercises to improve form, training plans (the mile up to the marathon distances), working with runners who were focused on both cross-country/single track-styled courses and road course, and have worked with men and women alike. On top of this, I've been able to offer assistance for those who are just starting out in running through friends and social media. I am currently researching opportunities to obtain coaching certification through the U.S. Track and Field Association and the Road Runners Club of America.

My philosophy when it comes to coaching and running is that you need to find your passion for running, using other means (i.e. cycling, swimming and yoga) to compliment your training, and using running as means to living a healthier lifestyle. Once that is achieved and you feel like you can push yourself, whether distance, pace/Personal Records, or both, I can also help you achieve those goals. I have also have knowledge (though no certification) in various running injuries, their potential causes, and how to move forward with them.

I am currently hoping to progress as a coach in order to progress as a runner. I specialize in distance running, from the mile up to the marathon. My PR's (personal records) include a 5:02 mile (Summer 2013), 19:10 5K (July 2014), 38:27 10K (Summer 2014), 1:33:07 half marathon (winter 2014), and 3:53 marathon. With that said, my current goal is to qualify and run the Boston Marathon.

I have three types of sessions: a relaxed pace, speed/tempo workout and long run. Each will be tailored to the distance that you desire.

I would recommend the relaxed pace to work on your cardio (muscles and their ability to work efficiently), aerobic (your ability to breath, run and not keel over while running), and endurance capabilities to the specific distance desired. This could include working on running 3.25 miles per workout in order to run your first 5K (roughly 3.14 miles) or up to 5-6 miles per workout to help you complete your first 10K (roughly 6.28 miles).

If you are looking at setting your PR in any of the distances I specialize in (5K to the marathon), the speed/tempo will be a great workout for you. Be prepared to push the pace of your run. This will help you increase your lactic acid threshold (lactic acid makes your muscles feel tired) and help your mentality during your race: "If I could do this in training, I can do it now!" I would recommend completing this workout once a week. This type of session will include intervals (running for X amount as fast as you can or at race pace, jogging for X amount to recover, REPEAT until the session distance is achieved) and tempo runs (running a little bit shorter than the intended race, up to a 10K, at race pace). For Half-Marathons and Full Marathons, I would recommend the tempo run at race pace at the 10K distance once a week.

Long runs are for the Half- and Full-Marathoners! For Half-Marathoners, I will help you with a schedule for the weekend to increase your mileage to the half-marathon distance. Trust me, you want to run your long runs during the weekend or during any two day stretch you have off. I ran the Thunder Road Marathon in 2012 and have completed training for another in 2013 (though it fell through) and it took me at least 3-4 hours to complete with 10-20 minutes of stretching bookending the run, eating... a lot, sleeping... a lot, and making sure my leg felt fine before returning to work on Monday.

*I will also give you useful stretches and strengthening exercises. Don't be surprised. Us runners need to be strong too, especially with the repetitive use our bodies take!