“I had to trust my coach and follow his lead even when I had no idea what the outcome would be. I’ve been a runner for years, but in my adult life, this year, by far, has been the best race preparedness I’ve ever experienced. I’ve been asked by a friend of mine, what do I think the difference is this year? My answer to him was having a coach who designed a plan that not only focused on running and increasing miles, but who also focused on safety, the mechanics of running and how to train and race injury free. The other things that contributed to my training and racing this year is having faith, trust, patience and commitment. Faith in the experience of my coach, trust in the plan he created for me, patience with the process and commitment to do the work to help me improve.” ~ Ammiel Mateen (09/09/14)

LOOK AT HOW FAR SHE HAS COME…

• With only 2-months and 15 days of virtual run training (06/29/14-09/13/14), this is still the beginning and there is much more to come – especially since she gave me permission to coach her to greater running success.

ACHIEVED GOAL(S)…

• She went from a 1:50:15 to a 1:43:19 HM which was under the projected strategic plan of 1:44:00 on 09/07/14
• She went from a 3:47:46 to a 3:36:42 Marathon which was a little above the projected strategic plan of 3:34:00 on 09/13/14
• She can currently beat a 7:00 minute mile.
• She can currently beat a 24:00 minute 3 miler.
• The functional strength training videos, drills and form improvement strategies were all designed to help her achieve the following:

“Hi Mario! I’d like to improve my running form, the quality of my run, strengthen my core, run faster, longer; I’d like a running program that provides variety as I work to reach my running goals. Thank you.” ~ Ammiel Mateen (06/20/14)Â

THE FRAMEWORK WORKS!

• I take you where are, then I help you improve.
• I use real time data to create all-in-one (Personalized,Customized & Generalized) 28-day plans which are designed to close the gap which exist between your current performance reality and future short & long-team goals!
• The right medicine (plan), the right dose (amount of work), the right frequency (when to do it) to produce optimum results (achieved goals)!
• I SAVE YOU LOTS OF TIME – get maximum results in minimum time.
• I provided a continuous improvement model for running success!

WHAT’S NEXT!

• Speed work for a sub 20 minute 5k
• Speed work for a 8k
• Training for 10k & 10 Miler
• Training for a sub 3:30 Marathon
• GOAL: 0:21:52 (h:mm:ss) to 0:20:00 (Pace 06:26) 5K
• GOAL: 0:35:24 (h:mm:ss) to 0:34:00 (Pace 06:50) 8K
• GOAL: 0:47:20 (h:mm:ss) to 0:44:00 (Pace 07:04) 10K
• GOAL: 1:14:19 (h:mm:ss) to 1:13:00 (Pace 07:18) 10-Miler
• GOAL: 1:43:19 (h:mm:ss) to 1:38:00 (Pace 07:28) 13.1
• GOAL: 3:36:42 (h:mm:ss) to 3:25:00 (Pace 07:49) 26.2