James C.

I am presently a marathon runner and previously competed in Division III Cross Country and Men's 10,000m Track and Field. As an NCAA athlete, my duties included leading warm-up drills, conducting injury prevention exercises, and guiding long-distance runs. I have also offered coaching services to individual clients. My belief in coaching is so strong that I have engaged a coach myself to pursue personal bests.

Individual achievements encompass completing 21 marathons, 20 half marathons, and undergoing high-altitude training as a marathon runner with a PR of 3:32. Team achievements include the Plattsburgh State Cardinals being the 1995 SUNYAC Cross Country Champions, placing 13th at the NCAA Cross Country Championship, securing the runner-up position at the ECAC Championship, and winning the Cardinal Classic. They compiled a record of 101-27, including an undefeated 9-0 in the SUNYAC.

To evaluate baseline performance and progress, a typical marathon training plan during ramp-up time might include: 15 miles on Saturday or Sunday, a 45-minute easy run on Sunday, an hour and five minutes on Monday with a 10-minute warm-up followed by 8x400s at 5k pace with 200-meter easy jogs, a 45 to 50-minute easy conversational pace run on Tuesday with gym time for injury prevention, 110 minutes of running on Wednesday (10-minute warm-up, 20 minutes at marathon pace, 10-minute jog, another 20 minutes at marathon pace, then cool down), a 45-minute easy run on Thursday, and a 45-minute run with 6x100 strides on Friday.