Before setting any kind of Goals, you must first have a clear understanding of a Goal. Don’t get Goals confused with dreams or wishes. Athletes often dream about
what they want to accomplish. That’s healthy. Without dreams there is no vision for the far-off future and no long-range incentives. Dreams can become realities!

So how should you approach your training and Goal-setting?

There are four principles your Goals should adhere to:
  1. Your Goal must be measurable.
  2. Your Goal must be under your control.
  3. Your Goal must challenge you.
  4. Your Goal must be stated in the positive.

When you're Running your best and feeling like nothing can bring or slow you down, that's when the personal attention of Coach Bob and  PR² (Pates Running and
Racing) helps you to stay focused. But when you are feeling down, you also need that personal attention to get out of that space and continue to work successfully at
your Goals. Everyone needs a coach who understands his or hers individual Fitness/ Running Goals and Motivation.

Goal: Run Your First Race
How Coach Bob Can Help:
  • Running coaches are not reserved for an exclusive elite. Runners who want to start running and cross their first finish line will significantly benefit from the
    guidance, motivation, and consistency with which Coach Bob will provide you. He will help you foster the confidence and mental strength to achieve your goals
    while also building a progression of workouts that will not only cultivate the habit of running, but also the love of running.

Goal: Break the Cycle of Injury and Overtraining
How Coach Bob Can Help:
  • A majority of injuries arise from the same few causes: doing too much too soon, not recovering well, and not training in a healthy and sustainable manner. All
    of these causes, of course, are intertwined; sustainable training occurs when you smartly progress your training load and appropriately balance stress and
    recovery. Many runners endure injuries and some runners even believe that injuries are an inevitable consequence of the sport, but that could not be further
    from the truth. Coach Bob will help you change the way you train to make you a more durable runner and increase your likelihood of lifelong participation in the

  • If you are prone to running-related injuries, he will closely monitor your training and your body’s responses and provide you with feedback on how to alter
    workouts if you experience the usual warning signs of injury. Coach Bob will also schedule rest days, especially if you tend to neglect recovery or do not heed
    to your body’s signals.

Goal: PR in Your Favorite Distance
How Coach Bob Can Help:
  • Experienced runners rarely need a coach to motivate them to train and race; rather, PR-hungry runners benefit most from a coach who will rein in their
    enthusiasm and guide them in prudently progressing their training towards their big goal. Coach Bob will outline a gradual yet steady progression to
    successfully and safely advance you from where you are to becoming the athlete you strive to be.

  • If you tried yet did not succeed to PR in recent races despite training, He can help you break out of your plateau by creating a Personalized Program to
    strengthen your weaknesses while still improving in your areas of strength. For example, if you continually missed a PR in the Half-Marathon despite numerous
    attempts, Coach Bob might determine that you need to build speed and provide you with a Program that includes weekly speed workouts along with medium
    and long runs to enhance your strength of endurance.

Goal: Run Your First Marathon
How Coach Bob Can Help:
  • The process of selecting a Training Program for your first marathon can be overwhelming. Coach Bob will assess where your current fitness is and build a
    Customized Program  that will get you across the finish line injury-free and with an enjoyable marathon experience.

  • Several unknowns can emerge during marathon training, as can doubts about the race and aches from training. PR² allows you to consult with Coach Bob on
    a weekly or monthly basis to adapt the plan to your schedule and personal response to training. Additionally, he will help you build your mental strength,
determine an effective fueling and hydration strategy, and guide you through all of the little aspects of marathon training so you can focus on the race itself.

Goal: Shift Your Focus to a Different Distance
How  Coach Bob Can Help:
  • Particularly if you have devoted numerous training cycles to the grueling marathon, you will experience progress and become a faster and stronger runner if
    you focus on a different distance for a while. Too much time spent training for just 26.2 miles will decrease your speed, so even marathon devotees seeking to
    PR will benefit from shifting their focus. Likewise, 5K and 10K runners will increase their endurance by focusing on a different event.  However, if you’ve spent
    the past several years training for only one particular race distance, training for a different distance can seem foreign and intimidating.

  • A coach can help you transition from your current distance of speciality to a new distance in a manner that will foster your success while preventing injury. If you
    haven’t run speed work at anything faster than your 10K pace in years and watch to train specifically for a 5K, then a coach will outline a progression of
    workouts to prepare your mind and body for the near-maximum pace of a 5K race. Likewise, if you are returning from short races to long distance events,
    Coach Bob will know how to improve your endurance without sacrificing your hard-earned speed.

Everyone starts from some level of fitness, whether being a Beginner Runner, Novice, Local Champion to Elite Competitor Runner. In order to begin to put a plan of
action, a program together for Training and Racing, it is important to evaluate your present level of fitness and begin to recognize what types of specific work is
needed to bring you to your fitness and/or race goals; as well as what workloads you can safely handle without breaking down. Whatever your level of fitness,
passion is teaching, motivating and sharing his knowledge and love of Running, Training & Racing with You.

My coaching services emphasize sustainability, lifelong running, goal setting and achievement, and individualized training plans to foster you both mentally and
physically as a runner. No matter what your running goal is, I want to help you achieve it. I firmly believe there is no goal too big or too small and that by running your
personal best, whatever that may be, your accomplishment will positively impact all other areas of your life.

Please Note: If you are New to the Running and Endurance Training; Prior to starting this program or any exercise program, be certain to have a complete physical
check up with your doctor as a precaution.  

                                                  Start Training with Coach Bob Today 2021!  
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Confident Runners!
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