Hi there Marathon
Dynamics Runner...past or present--and hopefully,
future!
It's that time of year again, isn't it? Holiday
shopping mania, parties out the ying-yang, family visits (for better or
worse!)--but what about your running? It's ever so hard to get back
into the "glorious grind" of dedicated training amidst all
the hustle and bustle, now isn't it? We'll have some more fun stuff
out to you shortly in our annual year end e-newsletter but for a number of
reasons we wanted to offer everyone the chance to get things rolling again this
season earlier than ever, for a few reasons:
1) The running conditions this past summer (heat,
humidity) simply sucked...big time! Hands down the
worst running weather we've faced in over 20 years...so here's to much
cooler and comfortable conditions this winter and spring...bring
'em on!
2) A lot of you chose "early" end of season events this
fall. Principally Waterfront, but even those who did Chicago
and/or Toronto International have now had anywhere from 6 weeks to 2 months to
rest, relax and recover--so if you're anything like us--you're getting the itch
to crank it up again, right?
3) A quick check of the December calendar shows us
that this year, unlike most, the Mon-Thurs weeknight schedule
is NOT interrupted by the holiday "biggies" (Christmas, New
Year's Eve, etc.), soo...unless you'll be away for a week or two, you
can (and for the sake of your running season ahead, should) get started now/soon
and build up some momentum heading into the new year.
So, without further ado, here's the Winter/Spring 2006 Coaching Groups line up (6:30-8pm, unless
otherwise noted, through to April):
1.
MONDAY
Central Toronto: Quail
& Firkin
Pub, Yonge St & Roxborough (north of Bloor) proposed start date - December
12th
2.
TUESDAY York
University Indoor Track: south west
of Steeles & Keele proposed
start date December 6th
3.
WEDNESDAY
Midtown Toronto: Leaside
HS/Sunnybrook Park): Bayview & Eglinton proposed start date December
7th
4. WEDNESDAY--(9:30am) Midtown Toronto: Sunnybrook Plaza Second Cup
(across from Leaside HS): Bayview &
Eglinton proposed start
date January 4
5.
THURSDAY West
Toronto: High Park, Grenadier Restaurant proposed start date December
8th
6.
THURSDAY Downtown
Oakville: Second Cup @ Navy/Lakeshore proposed start date December
15th
Please note: We will
start and host each of these groups as soon as there are a minimum of
12 runners confirmed--so we need to hear from you ASAP! We are limiting every
group's size to 30 runners (max), so even if you'd rather (or have no
choice but to) wait until early in the new year to get rolling once
again, please give us a shout to let us know if/what/where/when you'd like
to get involved. We still have permit arrangements (both
formal...ie. schoolboard user fees, and informal...i.e pub
arrangements), as well as staffing budgeting/planning concerns to
settle, so if you'd like to be a part of Marathon Dynamics this coming
season, please do get back to us to let us know, OK?
Remember too that if we've worked with you over
the past year or so, then we likely don't have to wait for your 1 mile trial
test/results to get busy on your plan and get it out to you right
away!
All that to say...We're
baaa-aack!
Our team is leaner (fitter), keener (more enthusiastic about coaching
running), and meaner, than ever before (well, OK, maybe not meaner). Heck,
we're even cleaner too! (showering more...good thing). Seriously though,
we've been hard at work these past few weeks to put in place some very exciting
new programs. We've got a whole lot MORE to offer you this season,
so we'd like to get started soon as possible.
How much more? well, how
about:
1) MORE COACHING FOCUS
- more of our coaches can now design/create
Customized Training Plans, our level of coaching expertise and experience is now
at an all time high, and further, we've made the conscious decision to focus
more of our effort specifically on training plans and coaching, as opposed
to dividing our attention with running clinics as well.
The recent "JeansGate" media firestorm, which you all must have heard/talked
about by now, helped us finalize our decision to pull back from clinic
involvement this coming year (whereby Dr. Jean Marmoreo, founder and head
of the JeansMarines running group, regrettably and ill-advisedly (but with the
best of intentions and kindness) encouraged a number of her charges to
cut short the Marine Corps Marathon in order to complete the
course in the required time). As such, we're pulling back from the
"main" JeansMarines program this year (though we will continue to work with the
Alumnae...don't want to leave them high and dry!), so we've got a lot more time
and resources to devote to our personal coaching and training plan
runners...this means you!
2) MORE COMPLETE
ATHLETE/CLIENT SUPPORT - via
our new "Supporting Cast"
Program - this is perhaps the most significant new program we're
introducing, and it is available to everyone who registers for Marathon Dynamics
Personal Coaching Services this year (Bronze, Silver, Gold or
E-Coaching).
It's essentially the formalization of something we've been doing informally
for years--assisting
our runner clients, over and above our own work with their actual training, by
providing top-notch, timely and cost-effective access to the very best
practitioners within all areas associated with
your running/training, to keep you in top
shape and on track (or get back on ASAP), to reach your running
goals.
Through years of personal
and professional experience, we've culled the very best experts in each
respective area of runner support, including Sports Medicine, Physio, Nutrition,
Massage, Chiro, Fitness Testing, Biomechanics, Strength Training, etc., and
grouped them into geographic regions for your convenience (where
possible).
As a Marathon
Dynamics Coaching Client in 2006, you'll recieve an MDI Supporting Cast Card,
which when mentioned and presented, will entitle you to:
- 2 day (or
less) response turnaround to any inquiry (phone or
email)
- 5 day (or less)
appointment booking from time of response
- (optional) a
10% discount off at least your first visit/service/purchase
We can do great
things as far as your training and coaching go...this program now
ensures that if/when you want or need help in the other areas
essential to your continued improvement or success, you'll get
it!
3) MORE WORKOUT VARIETY - our
trial efforts in "mixing up" our group coaching workout format this past summer
season met with very favourable response. As such, we've decided to
further experiment this winter in an attempt to turn what is often regarded as a
negative (bad weather), into a real positive (novel, exciting and fun
workouts). Quite simply, when the weather/conditions are conducive to
regular intensity workouts--it's business as usual. However, when the
weather outside is (really) frightful, (ie. same day snow fall, or recent
snowstorm) then that's when the fun starts. We throw away the originally
scheduled workout sheet (or at least the detailed specs prepared for
each runner), and get busy with an alternate version of said workout. For
example:
- "Tempo Romps": keeping in
mind only the total time and the target intensity/effort you "would have"
run for a given tempo workout (but paying no heed to the actual
pace) you head out in your various groupings for 10 minutes of uptempo
sets (coach and self timed) followed by 1 minute recovery "loop around"
walk breaks, where the idea is to get everyone in the group together
again before the start of the next set.
- "Hill Pyramids":
with pilons/markers set at about 100m, 200m, and 300m (if/where
possible) from the top of the hill, we begin the workout by running up the
entire hill, then jog/walk recovering down to the lowest marker up from the
base, then up we go again, then recovering down to the next lowest marker, then
up again, until the top most marker loop is completed. We
then "come back down the other side" by doing each
successive hill from the longer markers all the way down to the
base. If req'd, start back up again! The goal is to do the
same number of "up hills" as our scheduled workout, but with much
more playful variety!
- "Time and a Half" Speed Workouts:
ditch the distances, multiply the target times by 1.5,
and keep the rest time the same. Go "hard" during the run phase,
but obviously easier than you would if only running for half the time (and
on clear footing, in good conditions). Make sure to walk, jog and
regroup during the regular length recovery phase. This takes the
focus off the actual speed, and by slowing us down a bit, makes it both easier
and safer to run strong/hard but within ourselves (to minimize injury and
accident risk)
4) MORE INTERACTIVITY - you've
asked for more detailed and timely feedback on your coaching session
performance, and we've answered. Every Friday we'll provide by email a
comprehensive summary of how everyone did at the past week's workouts, for you
to update your training log and guage your week to week
performance.
5) MORE FUN! - we'd like to
encourage runners in our groups to get to know each other even better, so we're
going to add a mid-season, motivational "shot-in-the-arm" social
event (in addition to any group specific week to week apres workout
socializing that goes on!) to which we'll invite everyone to come out on a
Friday night and catch up with each other, both with those from their own groups
and those from other groups too. Then, come the end of the season, we'll
all be even more keen to get together one more time to socialize at our season
end celebration.
6) MORE SAVINGS - To
reward your loyalty and continued support of Marathon Dynamics, we are offering
the following discounts to those who have been clients of ours within the past
year (OK, twist our arm if you have to...we'll go back as far as 3 seasons, but
no further!).
* Coaching Discount - those of
you who have received Personal Coaching Services with us within the past year,
are entitled to a 37% discount off the regular price of your
Customized Training Plan (CTP), provided that you sign on at some level
of Personal Coaching this season (Bronze, Silver, Gold or E-Coaching,
minimum 10 weeks). Only $50+gst!
* Training Plan Discount -
those of you for whom we have designed a training plan only (i.e.
not provided Personal Coaching Services--ie. groups or
e-coaching) within the past year, are entitled to 24%
off the price of your CTP (provided that you sign on at some
level of Coaching this season, as above). Only
$60+gst!
* All this on top of what are already the most
unique, personalized and effective Training Plan & Coaching
Systems in the GTA, at rates starting from $10/week (E-Coaching)
to $25/week (Gold Personal Coaching).
Note: we've removed the following attachments,
since our previous attempt to send this message to your hotmail account bounced
back (presumably due to the size of the files)...please email us if interested
in receiving them, and we'll send them to you one at a time, as needed,
OK?
1) A
"fresh" Customized Training Plan interview form
2) Info on our 2006
Personal Coaching Services (if in Toronto area, Bronze, Silver, Gold, etc...if
not, then E-Coaching)
3) A Registration form for Coaching
4)
Details/directions/instructions/maps re: our various coaching locations this
winter.
Note: re: York U - we've recently learned that they will
not be offering Adult Group Track Passes (which was how we reduced the facility
user fee from $5 to $2.50 for you these past few years), so the bad news is that
we'll all be responsible for getting ourselves in there each night. The
good news is that we've found a way to get free parking up there (if you don't
mind a 750m walk/jog, that is)...call/email for more info on that!
To wrap up the "new news"
file...
* OMP workout groups are churning back into action over the next
month, as are our weekend running groups--especially our Sunday morning,
8:30am, at Grenadier Restaurant, High Park group.
Kevin and Darren, along with a number of central/west TO
Marathon Dynamics runners, are regulars there, so give us a shout if you're
interested, adn come on out and join in the weekend run fun!
* Finally, your first heads up re: Racepace Dates this
season...PLEASE mark in your calendar now, and commit to doing as
many of them as you can--you're springtime running success depends upon
it!
RPR #1: February 12 @ Edwards
Gardens (Leslie & Lawrence)
RPR #2: March 12 @ High Park =96
Grenadier Restaurant (Bloor St. W & Keele)
RPR #3: April 16 @ Edwards
Gardens
Getting started...well, it's as easy as
1, 2, 3!
1 - Complete and return your Coaching
Registration form & your CTP Interview form by email
(preferred), fax, or bring hardcopy to first coaching
session
2 - Figure out when/how you'd like to do your 1 mile
trial--either w/us, or on your own, and call/email us to let us know if/when to
expect you. Note: If self-testing, please
submit your completed interview first, and we can email back some
"guidelines" specific for you based upon your interview
information.
3 - Receive your completed training plan
(first phase or two at least) by email within 1 week
of providing your completed interview (and mile trial info, if
avail.), and away we go...easy eh?