Kaitlin S.

** available for online coaching **

I have a lot of experience with running- long distance and short and then eve more with sprint and Olympic distance triathlons.

*Competitive runner for the last 13 years
*Competitive triathlete for the last 7 years
*Defiance YMCA Youth Track and Field coach 2015
*Team captain of Defiance College Cross Country team, 2009-2010
*Running coach for Team Defiance (Triathlon group) 2015-2016
*IT IT TO thin IT, Defiance YMCA weight loss program. Personal training experience 2014-2015
*Purple 5k Training Program- trainer
*Work with people of all ages
*CPR/AED Certified, October, 2015
*First Aid Certified, October, 2015
*Lifeguard Certified, October, 2015

*HCAH All Conference Cross Country 2010
*Held records for 1000m, 3000m, Steeplechase and 1 mile at Defiance College for all 4 years
*1st place- Coldwater Triathlon, 2013, 2014, 2015 -Coldwater, MI
*1st place- Clarke Lake Triathlon, 2015 - Clarke Lake, MI
*1st place- Napoleon Triathlon, 2013, 2014, 2015 - Napoleon, OH
*1st place- Bluffton Be a Beaver Triathlon, 2014, 2015 - Bluffton, OH

*National Triathlon (USAT) Qualifier, 2013, 2014, 2015
*World (ITU) Triathlon Qualifier, 2015, 2016

**this information is based on training for running - if you are interested in training for your first triathlon or if you are already a triathlete and want to get better- let me know and we will go a whole different direction.

Initial/Orientation - Getting to know the client the best way I can. Finding out about their past with fitness and finding out how much they have run in the past and what level they are currently on. Discovering their goals and what they want to achieve. Building a trusting relationship with the client so they know I'm going to take the best care of them I can, and I'm going to get them to the level they want to be.

1st Practice/Session - Warm up. I will explain to the client how important it is to warm up your muscles to ensure no injuries. Depending on the level the client is currently at, we will go for a run, at the client's pace. I let them set the pace for the begging of the process to find out exactly where they are at fitness wise. After run, we will do cool down and stretch and then record how the client feels and begin keeping food journal to refer back to. It's important to jot down what the client is consuming to help find out why certain days they may feel worse than others.

Remaining sessions- This is where the process truly beings. I will make a running schedule for the remaining process (however long the client wants this to be). Each day will be planned out and we will keep up on the food journal, warm up and cool down, and how the client feels after each run.
Typical week would be:
Monday- Easy run,
Tuesday-Longer run
Wednesday- Interval workout- faster pace to help client with speed
Thursday-Easy recovery run
Friday - Off (unless client wants to do a small run
Saturday- Long run
Sunday - Off

Strength Training- When the client starts showing signs of improvement, light strength training would be added to the week. 2 times a week we would do light circuit training that consists of: core workouts, walking on toes and heals, push ups, calf raises, body squats and squats with light weight, light hamstring work, lots of stretching etc. It's very important to have a strong core when trying to improve your running, so core would be added to the workouts 4-5 times a week.