COACHING SERVICES

INTENSITY Group Workouts: SUMMER/FALL 2010

June - October (6:30pm-8pm, unless otherwise noted)

1. MONDAYS - RIVERDALE (EAST TOR): Riverdale Park...starts June 14th
2. TUESDAYS - ETOBICOKE: Etobicoke Centennial Stadium...starts June 8th
3. TUESDAY MORNS (6AM-Women Only) - WEST TORONTO: West Tor. Coll...starts June 8th
4. WEDNESDAYS - DOWNTOWN TORONTO: Central Tech High School...starts June 2nd
5. THURSDAYS - MIDTOWN TORONTO: Lawrence Park Collegiate...starts June 10th
6. THURSDAYS - OAKVILLE: Oakville Trafalgar High School...starts June 3rd
7. THURSDAY MORNS (6AM!) - MIDTOWN TO: Lawrence Park Coll...starts June 10th

GROUP OMP, LSD & RACEPACE RUNS

OMP (Ordinary Mortal Pace...steady/strong) RUNS: June - Oct. '10

1. HIGH PARK (TOR): FRIDAYS - 6AM...starts June 4th - Grenadier Restaurant
2. OAKVILLE: TUESDAYS - 6:30PM...starts June 8th - Second Cup (Lakeshore/Navy)

LSD (Long Slow Distance) & RACEPACE RUNS: June - Oct. '10

1. HIGH PARK (TOR): SUNDAYS - 8:30AM...starts June 6th - Grenadier Restaurant
2. OAKVILLE: SATURDAYS - 8:30AM...starts June 5th - Second Cup (Lakeshore/Navy)

Personal Coaching - Bronze Level

Enjoy weekly motivation and support in a coached, small group environment

• Weekly intensity work-outs prepared for you based on the customized training plan we design for you, and your week-by-week intensity workout results
• Work-out supervision, monitoring, recording by MDI's top-flight staff of coaches
• Real-time analysis/feedback on pacing, running form, and psychology at work-outs
• Weekly Intensity work-out results emails to help you monitor your progress & update your log
• NEW FOR 2010!  Weekly Coached Group OMP (a.k.a. Ordinary Mortal Pace, or "steady state"), Long Slow Distance & Racepace Run opportunities (see sked for details)
• "Mix & Match" privileges - can't make your regular group w/o? No problem. Give us 24hrs+ notice and you can join in any other MDI coaching group that week
• E-newsletters (twice per year) & E-bulletins (frequent) on local & int'l running news, opinions and stories, runner profiles, training tips, useful and cool running websites
• Race week Training Assessment and Goal Time & Race Strategy Determination
• Invite to Marathon Dynamics' famous post-season parties!
• Registration in "private" online discussion forums for your coaching group
• Post Race Review (phone/email) to review race day & determine "lessons learned" (optional - $15 extra)
• Please note: ongoing coaching contact by phone/email is not included at this level (occasional email or call is fine)…best time to ask coaching advice at this level is in person, before or after your workouts.
• Price: $19/week

Personal Coaching - Silver Level

Bronze Coaching PLUS all the benefits of E-Coaching (see below) included

• Price: $33/week …a savings of over $25/month!

Personal Coaching - Gold Level

Silver Coaching PLUS all the benefits of E-Coaching Plus (see below)

• Price: $44/week

E-Coaching

• Monthly review, analysis of training plan records, with coaching insight provided
• Training plan revisions/updates as required (fax/e-mail log every 4 weeks completed)
• Access to helpful tips, info, research & reference material by fax/email, as requested, re: diet, injuries, x-training, race day strategy & prep, post-race evaluation & recovery, etc.
• Feedback (& plan revisions, if/as required) is provided within 5 days of receiving data
• Up to 2 training-related email exchanges/week (note: phone calls are not considered part of EC)
• Registration in our "private" online coaching & discussion forum
• Guaranteed "Supporting Cast" referral service (within Toronto area) - sports med, nutrition, massage, chiro, biomechanics, strength, etc.-the best specialists for runners.

E-Coaching Plus

• Bi-weekly review, analysis of training plan records, with coaching insight provided
• Training plan revisions/updates as required (fax/email log every 2 weeks completed)
• Access to helpful coaching tips and suggestions as per "regular" E-Coaching
• Feedback (& plan revisions, if/as required) is provided within 3 days of receiving data
• 1 scheduled weekly telephone coaching call (up to 15 min)
• Email "priority" correspondence (day by day, as required)
• Registration in our "private" online coaching & discussion forum
• Detailed pre-race strategy session b/f goal event-including goal time setting, split forecasting, contingency planning & post-race analysis

Race Day Coaching

The MDI coaching staff has had great success assisting individual clients achieve their ultimate dream performances by actively coaching them in over the final few, ever-critical, always tough joining them on-course, mid-race and actively coaching them in over the always-tough, ever-critical, final few kms or miles, either by running, cycling or inline skating alongside.
Prior to the race, we objectively determine your most challenging yet realistic time goal, based you're your training records, then craft your best pacing strategy, based upon the course and expected conditions.  We provide real-time feedback on pacing and running form, and try various motivational techniques to help you find ways to stay strong right to the finish line. 
Price: $75 flat fee + $25/hr of "in race" coaching  (min. 1hr, extra cost may apply if race >100km o/s GTA)

Private Coaching 

If you simply prefer a 1-to-1 (or 1 to "few") personal touch approach, then this is the option for you! Call or email us for details, and/or to create a package that will work for you.

Regular rates range from $20 pp/session for private groups (2+ sessions, 10+ group) to $75/session for individual, single sessions*.  If interested, please call or email us w/any questions, or for more detailed information on our services and rates, or to book a coaching session at a mutually convenient time.

* Private Groups set up for 10 or more sessions/wks are charged at Bronze rate of $15 pp/session

Please note: for our senior coaches (w/10+years of coaching experience) premium rates apply - add 25%

Please call or e-mail for further details & instructions, and/or with any questions.

Free MDI High Park Run Group - Sunday Mornings, 8:30am

Whether you're currently training with Marathon Dynamics, alumni from past seasons, or interested in Marathon Dynamics but are looking for a chance to meet/chat/run with our coaches and other runners before joining up...whatever the case may be--YOU'RE INVITED!

We meet at the GRENADIER RESTAURANT, in the centre of HIGH PARK (just west of Keele/Parkside, on south side of Bloor St. W), every Sunday, throughout the year (rain, shine, snowstorm or heatwave...no matter what!).

- Mapped & Measured routes on scenic and challenging courses (online maps provided at www.mapmyrun.com)

- Ideal pre-run gathering place to change, stretch, chat, stay warm/cool, etc. (back room of Grenadier Restaurant, around to the left of the front counter)

- Great spot for post-run coffee and breakfast/snacks to refuel and rehash the morning's run

- Tons of Sunday morning fun, sociability and shared motivation along the way

- Group leaders for pace groups of a wide range of ability, experience and goals:

1. Fast Group: goal time/current ability of 4hr-4:30 marathon/1:50-2:05 Half)
2. Faster Group: goal time/current ability of 3:30-3:50 marathon/1:40 to 1:50 Half)
3. Fastest Group: goal time/current ability of 3:10-3:20 marathon/1:30-1:35 Half)
4. "Faster than Fastest" Group: goal time/current ability of sub 3:10 marathon (sub 1:30 Half)

Please contact me (Kevin) if you'd like to join.  We'll send you links for the maps to bring with you, and a registration/waiver form to print out, sign and return to us the first time you come out.

Please try to arrive around 8:25am, since we try to organize and mobilize at/shortly after 8:30am!