KyLee H.

I do not have any professional experience in coaching and I do not have any certifications, other than my BeachBody certification. But in high school, I was in charge of my own and the younger girls cross country workouts for the last two years, and both years I competed at a regional level. In college we had specific workouts for distance and speed which we did as a team, but over the summers and holiday breaks we were over our own workouts which we had to send in to the coach every week, and we competed at the conference through national level as a team.

My last two years in high school I went to regionals in cross country and track. My specific events were the 800m run, the 1600m run, and the 1600m relay. Every year our coach would give me our school fighting tiger heart award for the dedication and heart I had towards running and the practice that went into it all. Both years I was under a second away from making it to state in the 800 m run. In college I ran for Hardin-Simmons University in Abilene, Texas. I competed in the Conference meet in 2010 and as a team we won 1st place, many of my team members continued on all the way through the National Level. After injuring my knee, I still helped push my current teammates as hard as a I could and helped them compete at a national level.

First, I like to know the level of activity they are use to, the type and distances of runs, and times that are good for them. This just gives me an idea where to begin. Second, I'll show and do certain warm-ups with them the first couple of times, so they get the idea of correct form down. I normally start with stretching, and I like to know of any issues or any places they might feel unusually tight or hurting around, so I can show them some preventative stretches. I like to do 10-15 minutes total for stretching and warm up exercises: high knees, butt kickers, high knee cross-overs(left and right), alternating high kicks touching the toe, if possible, lunges(front facing, backwards, left and right), straight leg low kicks,slow ankle rolls, tip toe walks, and arm circles (forward and backwards, big and small). Depending on the specific individual's running event or competition, I will adjust the different variations of running. For example: cross country 5k- start with a mile run slowly. I like to time and run with them in the beginning if it helps them, if not I will stand on the side and encourage and tell times. Over the first week we will do mile a mile and a half runs at slow to medium pace. (as I said earlier this will vary depending on the runner and their abilities). I like to throw in a speed workout at the end of the distance run. More than likely start with 5 to 6 sprints about 25-60 yards depending, and will then build from there. I like to get a water break and stretching in between the running to give the legs a bit of a rest, and to give the client a refreshing drink. As you can see I like to get a base established, so no injuries or any other issues occur. Once a week I like to do an actual full practice of speed workouts to help get sprinting under their belt. The last three hundred to two hundred meters are race changing. Then I like to do a slow cool down jog for about a quarter to 1/2 mile and light stretching after. I also like to discuss how the runner felt about that day's running, how their body felt, and anything else they would like to discuss like ideas how to fuel their bodies or really anything. I do not want to just be a coach to someone, but a friend, mentor, or life changer. That may sound a little drastic, but I have a passion for this and I see myself being just that for someone.