3 Reasons Why You Need A Run Coach

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2019 race game to the next level. As a Tribe this has been something we’ve considered doing for a while and I am so excited for us to team up with Michael Liberzon of X3 Training to help you become a stronger runner and chase down those goals.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Tribe Performance Race Team below.

1. Determine Your Proper Volume.One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the start line and too little can have you under prepared and regretting your life choices come race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t). Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the start line when it comes to running and race day procedures.

Introducing the Tribe Performance Race Team

The
Tribe Performance Race Team
is an in person coached group training program suitable for both beginners and experienced runners looking to chase down goals from 5km to marathon distances. The program is group coaching designed to help you get faster and
learn proper training techniques from our certified coaches. All paces and experience levels are invited.

Basic Membership Plan option
includes:

  • Two weekly
    Tribe Performance Race Team
    coached team workouts at 7pm every Tuesday starting at Tribe and Thursday at Monarch Park at 7pm (additional track fees apply).
  • General team training plan for either beginner, 5km/10km, Half Marathon, Marathon.
  • 3 classes of runner’s choice monthly at Tribe to support training. Classes cannot be accumulated and will expire at end of month if not used.
  • Membership is minimum of 3 months commitment.
  • Members receive 10% of Tribe gear and accessories.
  • Access to a private Facebook messaging group.
  • Winter session starts
    Tuesday January 8th
    , 7pm from Tribe.
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Road to 70.3: Week 13

This week culminated in a couple epic workouts as I was reaching the max of my training plan for Seawheeze and decided to push my long ride a little longer to complete a full 90km. These workouts were also broken up with some blogger events which both involved workouts and were a lot of fun – more on those starting tomorrow.

Here’s what my plan looked like:

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And here’s how it went down:

MONDAY: I’ve been feeling worn down after my last month of three heavy days, so today was simply a 5km with the TSX crew. My hamstring and IT bands have been getting tight and sore and without much rest have been impacting my other workouts, so I think this break was much needed and appreciated.

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TUESDAY: Today was my scheduled rest day. A trend that’s been working well. I still taught a YFit class and a yoga class, but enjoyed the time during the day that I would typically be training to do some of my own work.

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WEDNESDAY: Today I rode for 70 minutes then we headed out in a crazy rain storm for what ended up only being a 2.5km Tribe crew run. This weather was so bad – and we run rain, shine, snow – but we physically couldn’t finish, so people went on their way.

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Later that night (after the rain had stopped) I took part in a great community event called THE exchange. It was a networking and community celebration event that included a 30 minute strength training class at Fuel and a 30 minute yoga class at the new Misfit studio on Ossington. Since I plan also had a 20 minute strength training workout this was a perfect event to be inspired physically and recharged mentally.

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THURSDAY: With my first real day off without schedule “work” I went to Hamilton and spent the day with my dad. We spent 2+ hours paddling around Burlington Beach and finished with lunch at Hutches. I headed home to attend the Lole white tour I had been invited to as “media” but with time so tight didn’t get in my scheduled swim. I counted this yoga class as my second strength/flexibility for the week.

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FRIDAY: Nancy came into town today and along with Kat we did a brick workout out of Cheery Beach. This was my second open water swim there this season and today it was DISGUSTING! The shoreline was littered with garbage, it smelt bad, but with others in and our goal races looming we went in too. It wasn’t until we reached our starting point that a lifeguard paddled over to us in her boat to point out the the condition flag was red, meaning swimming was not advised. Of course we were already in the water at this point. My sister asked the lifeguard if she would go in, she replied saying she would if she had to and that the standards in Canada a very high. The ecoli rate was 126, she told us how some countries don’t warn people until they are at levels of 200 or even 400 – i decided to swim on my back.

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After our 1.5km swim we went out for an 8km run. It was warm, but the company was great and we ran along a pathway none of us had previous been on, but it gave us an epic view of the downtown skyline.

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SATURDAY: Today was our epic long run with Tribe. Nanc stayed in town and we did 19km followed by some yummy treats to celebrate Seawheeze. It was a great way to kick off our final long run of this training cycle.

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SUNDAY: Today was a scheduled 88km bike ride, however, following a wonderful Tribe Yoga Jam, Mark and I headed to the cottage for the night. The usual 3 hours ride took a little longer as we stopped along the way to see some places Mark had discovered on his motor cycle and to catch Pokemon. Knowing my ride would be at least 4 hours, I didn’t feel safe riding at the cottage at night, so enjoyed the evening with family and rode Monday – yeah long weekends!

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Missed a week of my training?

Week 12  Week 11  Week Ten   Week Nine  Week Eight

Week Seven  Week Six  Week Five

Week Four   Week Three  Week Two  Week One

Road to 70.3: Week 9

This week was absolutely divine. Most of it was spent at our family cottage which meant the car was packed to the roof with training gear, cottage gear, and my new stand up paddle board – and yes, training gear included my wet suit and my bike – it was packed!

We we’re at the cottage from Wednesday to Saturday and after a bike issue early on (both Mark’s motorcycle and my bicycle) I kept trying to remind myself we were on cottage time – which I was trying to convince myself meant no timeline at all – and for most of the week it worked.

Here was last weeks plan:

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So I had this really great idea that I would be able to get all my swims done while up in the open water of Lake Huron. What didn’t occur to me was the temperature of the water, length of my swims, or even the water conditions. So as you can see -swims were out – but they also weren’t the only thing to get missed. So here we go…

MONDAY: Today’s two crew runs we’re a shorter workout which only included a combined time of 8km. It was very hot out and both groups were feeling the heat. I was also inspired by my sisters crew run the week before and we added some ABC’s to both groups as well as combined a variety of intervals with strength training for our Tribe run.

TUESDAY: Tuesday is typically my big brick day, but as we were headed for the cottage I had to work during the day. I had thought I had a media preview event this evening (turns out it was in July) so even after my evening became clear, I choose instead to pack for our weekend away.

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WEDNESDAY: After training my morning client, Mark and I made our way to the cottage. We had a few stops on the way for business and lunch, and after 6 hours arrived. My brother-in-laws girlfriend who recently got into Triathlon was at the cottage and while I thought we might get in a workout together she had to take off, so I hoped on my bike and did a little out and back along the main cottage road into town.

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THURSDAY: After yesterdays ride I couldn’t believe how quiet the roads were. I saw maybe 6 cars the entire hour. This inspired me to move my long ride up from the weekend and get it done now. I rode out to a city we pass through called Hollyrood. There is a popular ice cream place there (no I didn’t stop) and I wanted to see if I could get there in the 65 minutes I had planned – I could. The ride turned out to be much more hilly then I thought. The local farm lands provided much entertainment, as did being chased frequently by red wing black bids. This ride was bricked with a short run, and although my legs felt tired I challenged myself to hold what was my Ekiden race pace. It was a hot one!

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FRIDAY: Today was rainy and ick, and the only marathon that happened was on Netflix – this was only my second time ever watching Netflix and boy did time fly – 6 hours of watching disappeared. I enjoyed the break, but could see how people could get into a chilled out lifestyle on the regular. So I decided to take today as a rest and did lots of stretching instead. 

SATURDAY: Today’s long run was all about checking out our scenic cottage views. 17km of an out and back which included dirt roads, regular roads, a boardwalk, and a wooded trail. It was awesome. My legs felt heavy and the entire run was slower then I would’ve liked – but something the workout is just about getting it done with. Later in the afternoon I got out on my stand-up paddle board – in my wet suit because it was so cold – I had decided I would swim when I got home, but that didn’t happen either. Tomorrow is the start of our outdoor YogaJam and I just wanted to everything to be perfect.

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SUNDAY: Today was the day many people have been waiting for for months – the return of our Tribe Fitness YogaJam, this year with sponsorship from New Balance. I taught the 60 minute class in the morning, and after brunch hit the hay. Up’d mileage, almost 10 hours of driving, plus our first YogaJam had me spent. The break was nice, especially while away with Mark and while I might not have gotten in all my physical training – my mental health definitely needed it.

Next Sunday is the Toronto Triathlon Festival, so I look forward to a week of extra stretching and rest. Check out their page for fun community events happening on Saturday at the expo.

Missed a week of my training?

Week Eight    Week Seven  Week Six  Week Five  Week Four

Week Three  Week Two  Week One