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The Ups and Downs of an Endurance Coach
Most challenging, exciting and motivating pathway
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
One-Hour Workout: Revving Your Swim Engine
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