My friend Nathan notified me he wanted to complete the Georgia Jewel Race, a 100-mile distance held in Dalton, Georgia. I jumped at the opportunity to assist him as this is a monster of a race. 100 miles of trail running through creeks, rocks and a ton of elevation. This is a challenge for any athlete, coach and crew.
I have known Nathan for some time now, so I knew where he was physically and mentally. This man is a beast! We met to discuss his plan, complete a physical assessment, biometric scan, and a VO2 Max test. For me, this information is critical in my ability to create a plan for success.
My goal was to train him in a way where he avoided injury, increased his strength, rested and ultimately achieved his goal. As a coach, I create the plan, hand it off and continually communicate with the athlete on progress. I revise the plan as needed. It’s up to the athlete to carry out the plan and do the heavy lifting, but I love to be the loudest one in the cheering section.
Three months following this monster plan, hard work, juggling life and balancing family, Nathan crushed his goals. He completed the 100 mile Georgia Jewel in 24:48. This set him in 17th place overall. Phenomenal results!
He had the desire and grit but also the guts and physical ability to carry out his plan. A race like this also requires a crew. The crew typically paces the runner throughout the event while also pouring out love, support and motivation. Nathan had all of these and stuck to his plan to carry it out!
Four Key ingredients to carry out a successful endurance plan:
1. Strength Training: As an active member in F3, Nathan continued his morning workouts 3-5 times a week. I say this because strength training is key to any good endurance plan.
2. Good Nutrition: Nathan eats mostly plant-based nutrition. Nathan focuses on consuming large amounts of fruits and vegetables which is beneficial for overall health. Through the training period, fruits and vegetables were the key elements in daily and weekly recovery.
3. Heart Rate Training Zones: This type of training was a game changer for Nathan. I had him train in zone two for a large part of his plan which was new for him as he's a seasoned athlete. This training assisted in recovery throughout the training period and allowed him to be fresh at the start line. Zone training also increases cardio and muscular endurance and utilizes fat as its primary energy source.
4. Hire a Coach: I always have people ask me if they need a coach to accomplish a specific goal, especially if they are a seasoned athlete. My answer is always "Absolutely!" Having a coach allows you to take the guess work out of how to create a plan and just focus on executing and building strength.
The reason I do this is to help people achieve their goals, whether it's to see someone complete their first 5k or cross the finish line of a 100 mile ultra race. It's my job to create a plan, encourage, motivate and use my 30 years of experience to make it happen.
I feel blessed to have been a part of Nathan’s amazing adventure and to celebrate him in this phenomenal accomplishment!
