Yvonne R.

High School Track Coach during the spring of 2012. I provided workout information for student athletes in order to improve their performance. I identified improvement opportunities and provided special coaching techniques to help athletes overcome their weaknesses. Areas of expertise include XC, track and general cardio fitness. Can develop fitness programs for all age groups, whether you are a beginner or looking for a competitive edge.

My certifications include: International Sports Sciences Association Certified Fitness Trainer; American Red Cross CPR/First Aid/AED Certification; USTFCCCA Technical Track and Field Certification; USATF Level 1 Certified Track and Field Coach.

I have been running for twenty two years as a competitive distance runner. I started competing at the age of 10 at a national level. During high school my biggest achievements were: 800m-2:15; 1600m-5:04; and 2 mile-11:15.

I was awarded 6 state medals throughout high school: 2 in XC and 4 in Track. My senior year in high school I was undefeated the entire season for the 800m and the 1600m, where I then became state champion in the 800m and 1600m. Still hold many high school meet records along with 4 high school records.

These achievements brought many college recruiters my way offering me a full athletic scholarship. I chose to stay close to home where I attended Texas A&M Corpus Christi on a full athletic scholarship to run Track and XC. After a tour in the military, I then transferred to UIW in San Antonio, Texas to continue competing under my remaining eligibility.

Throughout college competition my personal records were: 1500m-4:41; 3,000m indoor-10:11; 3000m outdoor-10:15; 5k-17:35. At UIW I broke many school records; many indoor and outdoor. I only ran for UIW for one year and my biggest honors were: Cross Country Heartland Conference Champion; Cross Country All-Heartland Conference; Cross Country Heartland Conference Runner of the Year; UIW Female Athlete of the Year; Achieved a provisional qualifying time in the 5,000m for the National Championships.

I graduated from the University of the Incarnate Word with a Bachelor of Science in Kinesiology. I then continued my education at UIW with an MAA in Organizational Development. I still continue to run/train since that is such a great passion of mine. My last biggest competition was the Spartan Beast, which is a 9 mile run along with 25 different obstacle courses. I believe that talent isn’t everything; it’s the drive that will get you to that next level. Running should be enjoyable. Running is the only sport that you can just lace up and go, point me to the direction and I’m free. Free of technology, free of everyday stress, free from reality. It’s just you and the big world; go enjoy it!

My workouts will depend on age, experience level, and specific goals. I will start with base training and strength workouts. We will work on hurdle and form drills along with dynamic and static stretches. One-two days off per week with one long run per week and the remaining of the week will depend on the individual's goal and experience level. The long run will gradually increase as the season progresses. The long run will be 25% of weekly’s total mileage. After every easy run will consist of 4-6 strides. We will build a solid foundation to reach to the next phase in training. As the individual progresses, I will implement speed workouts. Every individual will have their own set pace: Easy pace, marathon pace, threshold (tempo) running, interval pace, or repetition pace. The biggest mistake you can make in a race are in the first few minutes.

Below is a list of questions I consider essential when assessing any individual training needs:
• What is your current fitness level?
• What is your specific goal?
• How much time (in weeks) is available for your goal?
• How many days out of the week do you expect to train with me or on your own?
• What are your strengths and weaknesses, in terms of speed or endurance?
• What type of training do you enjoy, in terms of trail, road, track, hills?

No one has all the answers to running successfully, but only one person and one person only will determine how good of a runner you become.. You become as good as you let yourself be... That One Person is You.