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Everyone wants results. Dean is no different. Dean loves living vicariously through his runners - the excitement of their first race - the completion of their first marathon - a personal record time or distance - the first-time qualifying for Boston - the successful fitness test that launches a new career. Dean is passionate about what he does.
Here is a sampling of runners’ results: Results!
Some antiquated coaches profess “just do miles”. Unfortunately, it is neither as efficient nor as effective as doing “smarter miles”. In fact, research definitively indicates that higher rates of injuries are incurred with “more miles”. And more miles take more of your valuable time. There are plenty of training programs out there (they’re all over the web) but none coach you. If one size fits all, then everyone could follow these plans and would run as fast or as far as they wanted without injury or problem. Does “one size fits all” make sense to you?
Dean tailors programs to you. He values your time like any business person should. So, workouts target specific paces and distances to get you where you want to go, as efficiently as possible. And they are based in the science of running - if you read this blog you know the difference!
The Assessment, Diagnosis, Recommendation Report
Send Dean your workout log, race times and goals. He will do a detailed training assessment; diagnose deficiencies; and make recommendations on specific workout and training improvements for you to implement and get you where you want to go. $200
Individual Coaching
For those in the Phoenix-Tucson metropolitan areas, Dean provides performance and training assessments; performance and training diagnosis and recommendations; month-to-month personalized performance improvement plan; calendar logs; combined with e-mail (unlimited) and telephone (unlimited) coaching support. In-person workouts are commonly arranged weekly or monthly. Prices vary on mutually agreed commitment.
Race-Specific Coaching
For the single race goal-oriented runner, Dean designs training programs as a package. Along with training assessments, performance and training diagnosis and recommendations, unlimited phone and e-mail support; you are provided with training & race strategies specific to the course you will race on. Packages are $400-600 depending on lead time to the race (typical packages are 4-6 months).
Group or Team Coaching
Dean will help you establish your own running group or company team. Then, you will get all the support and training programs to get your team to your target race. Dean acts as your coach and running & health information resource. Prices vary on group size.
Internet Based Coaching
You dont’ live in the Phoenix-Tucson metro areas? That’s ok! Dean coaches via email with unlimited phone support. He’s coached runners from Europe to Canada to South America and all over the USA - time zones aren’t a barrier online!
Coach Yourself (Spring 2008 revised)
You say you prefer coaching yourself? Dean has developed a comprehensive “coach’s” program to get you the latest scientific information in practical terms, forms, spreadsheets, formulas and more. You get 6 months follow-up service from Coach Dean to reinforce all you learn and be your one-stop resource and support. Individual instruction is conducted in person or by phone 1:1. Duration of course varies by individual. $550 includes the 1:1 sessions and the 6 months of follow-up! Bring along a friend and take the course for only $450 each. Table of contents.
Mental Games Coaching
Do you have a difficult time stayng focused in practice or races? Difficulties setting SMART goals? Does your self-talk undermine your performance? Do you lack confidence or wonder why you can’t “run your best” during races? You may benefit from a certified mental games coach. Take this FREE Mental Game Assessment to judge for yourself.
Coming soon - Mental Toughness for Runners & Triathletes course under development!
Where do you start? You can drop Dean an inquiry or complete an online intake form.
I am in the Active Army as you may know about our Army Physical Fitness Test (APFT). We need to hit so many points in each event of Push ups, Sit ups, and the Two Mile Run. For males in my age group one must score 15:54 to pass well that does not satisfy me I strive for the 100% which is a 13:00 or better. While in South Carolina I was hitting 12:02 now in Colorado I am hitting a 13:41. Which angers me to know I can run faster but for some reason here no matter what I do I can not get my run time down. Even when there are some males here running 7-8 min miles. My goal is to hit that here and do better when I go back to sea level. What do you recommend I do to better my time?
A.D. - I know the standards well. I have trained people for vairous academies and my wife is a Col. Ret. from the Air National Guard.
You’re in Colorado not SC so my first guess is altitude. Here’s an excerpt from my coaching course on the topic of altitude:
For every 1000m (3281 ft.) in elevation you can count on a decrease in VO2max of about 10%. Both barometric pressure and oxygen decrease with a rise in altitude. Generally speaking, races 400 meters or less benefit at altitude. 2:00 or 800 meters seems to be a breaking point above which all times slow for all distances. Depending on the study, there is impairment on your performance of 5-7% at 7300 ft or about a 1% drop in performance for every 1000 feet above sea level. After 8000 feet of elevation however there is a dramatic decrease in performance.
EX: An 8:00 miler racing one mile at 3000 feet elevation could anticipate almost 15 seconds slowing (3 x .01 x 8 x 60 = 14.4 seconds) Novice runners will suffer more than elite runners. A sea level athlete will always be at a disadvantage to an athlete who trains in altitude in a high altitude race.
I know this is pretty general, so unless we performed an in depth assessment it’s hard to truly diagnose what is most likely the issue and so what may help you most.
I hope this helps at least a bit.
Coach Dean