10k-Marthons, Multi day or Ultra Distance
It sounds easy enough but putting it together in training and then on race day is TOUGH.
As a RRCA Certified coach with years of experience Coach Morgan has the running expertise and insight to make you better on your feet whatever it is you want to do!
I am ready if you are!
Your time is as precious as your goals - at AYS it is all about communicating and planning your strategy and event day! Coach Morgan will give you clear, organized, efficient and highly effective training plans, guidance, tips,insight and communication. Saving you valuable time and resource allowing you to train great and still have a life!You are a person, not a "template" to me. Work, family, sick days and life happens. At AYS I promise to give you open, 2-way communication and flexibility to adapt and change as your training and your life evolves. If you are not sure which package to choose or you're unsure about coaching in general, or AYS specifically, just pick up the phone, shoot me a text or email and I'll walk you though any questions, thoughts or concerns!
I LOVE what I do. I LOVE supporting and interacting with you and the 'communications' structure outlined below are minimums. Regardless of the plan you choose know that you will get my complete attention.
Peak coaching plan
Pinnacle Coaching Plan
FAQ's Run Coaching
Why would I want a Coach?
Coach Morgan is there all the way looking at the variables for you.
A great coach pays attention to the critical details of your daily training as well as the comprehensive ‘Big Picture’ and ‘what-if’s’.
This gives you peace of mind freeing you up to spend your limited and precious time to focus on your training.
Additionally a Coach will keep you accountable to your goals and what it takes to achieve them and most importantly a mentor and confidant that truly believes in you and your dreams!
If you are ready to take your performance to a new level and have a comprehensive performance plan – versus just a workout template – let’s connect. I am ready. Are you?
What monitoring equipment do I need?
1-Data Matters. To get the most out of your training you need a heart rate monitor.
2- Garmin (or similar) watch capable of heart rate, pace and speed monitoring.
How do my workouts work?
AYS uses dynamic software create by Training Peaks.
Most athletes choose to have their workouts emailed to them each morning.
AYS provides, at our expense, a "Premium" Training Peaks account.
You have unlimited access to your account so you can view your calendar, workout files, workout data and historical records of your efforts.
Training Peaks is also how we share feedback, comments, reviews and input with one another specific to each workout.
Your daily workouts are specific to each discipline and will give you specific duration/distance (or both) and intensity of all workouts. In addition you will receive descriptions of workout details such as "power", "speed" or "cadence" etc.
We will set up your Garmin, power meter, and smart trainer, to link directly to Train Peaks to automatically upload your workouts upon completion.
Within each workout is a "Post Activity Comments" area that you can leave feedback for Coach Morgan and vice-versa
How much time do I need to train each week? How many weeks to get ready?
This depends on your goals, how long until your event, your experience and the distance/discipline.
As a general rule. Considering you have base fitness and some experience.
Hours per week
Short races 6-8.
Longer races. 9-12, up to 15 with top finish goals
Multi-day races or very long 1 day races, 10-15 up to 20 with top finish goals
Weeks of Training (minimums)
Short race 12
Long races, 12-16
Multi-day races or very long 1 day races 16-24
Beyond "coaching" what else do you do to make me better/faster?
One of my "secret weapons" is the understanding of training and racing in the heat.
Heat concerns are obvious for a summer or southern event but ofter overlooked in the mountains.
As a Badwater, (121degrees)
Marathon Des Sables (119degrees)
Hoodoo 500 (111degrees) finisher I have vast experience in training and competing in HOT conditions.
Run video analysis can play important roles in working together to help you be more efficient and economical.
Road and trail running, drills to improve your skills.
One on one and group training and instruction.
Crewing and pacing strategy and organization for Ultra distance/multi-day racing
Additional resources. AYS has strong relationships with highly skilled Nutritionists, Sports Therapists and Dr.s to help you stay strong and healthy.