Each training plan, each running goal, each individual runner is different. As such, each one of them needs to be treated on an individual basis. A coach needs to always be openminded to training adjustments, as each situation demands tweaks in order to obtain the best results. Here are a few of the challenges I’ve faced as a running coach and their successful conclusions.

An improbable 6-Star Journey became a reality

I started working with Ethel when she was halfway through. I trained her to finish London 2023 within seconds of a PR. Tokyo and Boston 2024, within 6 weeks of each other, would complete the journey. We started focused work around November, but in December, Ethel tripped and broke a toe. Deferring for the 2025 year was not an option since both entries were charity-related, and they did not admit postponement. So, we proceeded with what we had available.

When the podiatrist gave us the OK, around mid-January, we relied on Ethel’s superb fitness to restart the training. The new goal was just to finish. Injury-free. So, there would be no speed work. This was uncharted territory both for Ethel as a runner and for me as a coach. We worked it run by run. Depending on how it went today, we planned what to do tomorrow. If the long run was successful, we started thinking about next week. Sure, there were setbacks, but we worked through them and overcame them.

Valentina L. is an extremely busy woman. A mother, wife, nurse, and student who, on top of it, loves to run. She fits her runs into her daily routine and has no problem running 20 miles during an day off in between 12-hour shifts at the hospital. Simultaneously, she still pursues her higher education goals. How does she juggle all this? I do not know, but she just completed her second marathon.

I met Valentina about 18 months ago when she wanted to become a marathoner. She embraced the training program I wrote for her and completed the 2022 Palm Beach Marathon in 4:19. She finished strong, smiling, and knowing she could eventually run so much better. So, she planned to repeat West Palm Beach for 2023 and also threw in Miami 2024 into the mix. The going got tough, but Valentina was tougher and persevered.

We adjusted her training every two weeks as soon as she got her shift schedule at the hospital. Yet, amid obtaining her master’s degree a bout with Covid, goals were on a regular basis. She switched to the half in Palm Beach, where she PR’d (1:58), and then continued training for Miami during the final stretch before college graduation. Marathon day was hot, humid, and training was not optimal. Yet, Valentina stuck to the race plan, did not try to do too much, and finished strong, two minutes off her PR, while so many runners limped through the finish line.

As her coach, I can’t wait to see what Valentina can do with a complete, full training cycle, now that she has two marathons under her belt. Going sub-4 and obtaining a BQ are worthy goals awaiting her around the corner. That’s what you can do when you commit yourself to making it happen.

Grace P. saw her neighbor running around and wanted to be able to, just like her, run without getting tired past 300 yards. Through a chance encounter she learned I was a running coach and started her journey immediately. It didn’t take her long to figure out she had the talent and the drive to thrive in this sport.

She started training for a 5K but progressed so fast she skipped to the 10K, finishing her first ever race in 1:00:13. A couple of months later she checked off the half marathon off her list and within two months had completed two more, shaving off one minute per mile off her average pace, setting her PR at 2:05. She kept running and competing in local runs, even getting a few podiums. Now she wanted a marathon.

As the hottest month of July in recorded history dawned in South Florida, Grace started her preparation. It was brutal. Often she hit the streets at 5 AM under 85-degree temperature and 100% humidity. Yet, she persevered, until one day… Voila!!! It all kicked in and distances beyond 13.1 became not just possible but a regular occurrence. Setbacks like hitting the wall and bonking became learning opportunities. And then came race day!

It wasn’t perfect racing weather in Washington DC. Participants traffic was heavy and uncomfortable during the first 5K. As soon as Grace found herself behind schedule, she comfortably settled into her marathon pace for the following 20 miles. Then fatigue started creeping in and the last mile, with the sun beating on her, was rough, yet she was well prepared and did not walk a single step. The final time was a solid 4:39:07.

Not everyone possesses the hidden talent and drive that Grace demonstrated. Not everyone aspires to become a marathoner. However, everyone has the potential to make the most of their physical capabilities. Just like Grace, it begins with showing up. And the best is yet to come.

Salud C. approached me by late May letting me know she registered to the Chicago Marathon. Two runners she trusts referred her to me, and her goal was to improve the PR set in her first incursion in the 26.2 monster. She ran a solid 3:21 the previous November with no structured training. She and her friend trained for the race based on whatever they felt their bodies needed to become acclimated for the challenge. Her natural talent was obvious.

We started the training focusing on improving her cardiovascular system, which was quite a challenge. She was frustrated about not being able to push hard and could not fathom how running slow now would make her faster come race day. It was frustrating for both athlete and coach. I ask her to please trust the process and to talk to the runners who referred her to me to vouch for my knowledge on the subject. After she decided to trust the process and continue working together, improvement started.

She is such a gifted athlete that fitting all her physical activities and making them part of the plan became an interesting challenge. She likes century bike rides on the weekends, which were accommodated into her aerobic training. She progressed so fast that 18 and 20 milers were done routinely without need for additional recovery. The challenge became to hold her back so she wouldn’t peak before the marathon.

PR and BQ, and the best is yet to come

Given the short time before the race, we focused on building distance. No time for speed. He was going in with whatever he had already built. In just 10 weeks he completed the race in 4:16:31. Not bad, especially with a short training period, but not even close to his potential as a runner.

Improvised finish line for a virtual half

In her first week, Samantha was barely running about 4 miles per session but gradually started improving her aerobic system and running longer. Our first hurdle was her breathing. She would inevitably develop a side stich as she was approaching the 5-mile mark. She started dreading that point because she knew what was coming. So we trained her in rhythmic breathing and set up some diaphragm strengthening exercises until the stiches became a thing of the past.

The more I saw Sam’s commitment and got to know her as a runner, I figured out she could run a 2:30 half. But as she progressed and improved, we revised that estimate a few times until we were comfortable set at 2:15. I asked her to run the Miami Virtual Half Marathon, two weeks prior to her goal race, so she could gain the necessary confidence for race day. She hit it out of the ballpark with a 2:09:03 run. Beyond anyone’s wildest predictions.

Unfortunately, the weather for the goal race was rough. It was hot and muggy morning, yet Sam valiantly pushed through to finish in 2:12:59. Still a couple minutes below of what two weeks prior, we thought she could run in perfect conditions. This is just the start. If she keeps training, she can become a great runner and next season can easily go sub-2 and/or become a marathoner.

Ted S. (50) is a busy architect with a passion for running and enjoying life. He has completed multiple marathons and is aware he hasn’t run his fastest quite yet. As much as he would like to set up a PR in his next marathon, and as physically able he is to do so, his professional and personal lives are always getting in the way. But that has never been an excuse not to exercise his passion for the sport and the enjoyment of the social aspect that running bring to his life.

The challenge of working with a guy like Ted is that both coach and trainee need to be openminded to ever-adjusting plans and goals in order to accomplish the task. The key is to make sure the enjoyment of the activity doesn’t wear out, regardless how close you get, or you don’t, to a PR. And not every runner lives for the PR, the thrill of crossing the finish line and sharing stories with your running buddies over a cold one, is enough to keep you going.

Working with Ted is a good reminder that your value as a runner is not based on your PRs, your year-to-date mileage or the number of medals on your wall, but the enjoyment you can get out of the activity, both physically and socially.

A cold one with the coach to celebrate the accomplishment

A 9-week run-walk-run plan was developed by Foultips Running. It required three days of work per week with a fourth optional one should they craved extra work. It started with a 20-minute session which was mostly walking, on week one, and ended in a 40-minute session with very few walk breaks on the week prior to the race.

Both ladies followed up their programs diligently and always came back asking for additional mileage and drills as they started becoming stronger. On race day, they both ran the 5K straight, with no walking breaks. Their times of 39 and 41 minutes were beyond anyone’s expectation.

Big smile after a first marathon finish in 4:16:31

Given the singularity of this challenge, there was no time to work on building up the aerobic system with heart-rate training, as I like and prescribe to my athletes; nor there was time to build speed. The main goal was to build the athlete from 13.1 to 26.2 safely in the small amount of time we had. So, we worked taxing his body to build up endurance while also allowing it to fully recover from the new work load so we would avoid overtraining. We also had to develop a fueling and hydration strategy, which were new concepts for this athlete.

On race day, Yolmer completed his marathon in 4:16:31. Yes, he had to walk a bit towards the last few miles and experienced some minor leg cramping. But he finished, and he did so with a smile, injury-free, having enjoyed the experience and wondering what he can accomplish if he goes through a full training schedule.

Mission accomplished!

On race day, Yolmer completed his marathon in 4:16:31. Yes, he had to walk a bit towards the last few miles and experienced some minor leg cramping. But he finished, and he did so with a smile, injury-free, having enjoyed the experience and wondering what he can accomplish if he goes through a full training schedule.

Mission accomplished!