QuadraCoach

Ending the year on a high gives extra motivation to step the training up after a well-deserved holiday break.

Going 5'57" over 1k in our very first speed test over 3 years ago, training hampered with the COVID-19 lockdowns, a bicycle accident after that, and some extensive traveling and now churning out an impressive 4'17" over the same 1km.

Congratulations with the amazing progress you made (and will continue to make)

4 of our Quadracoach Runners are participating in the Western Australia Ironman 70.3 tomorrow, either individual or as part of a relay team.

Good luck to all!

Going for a last long run and passing the 21.1k mark in a personal best with a few more miles to go. Not 1, not 2, but 3 runners... Sticking together, running side-by-side, helping and supporting eachother, and making one another better.

That's what we strive for with Quadracoach; building a group of athletes who are there for eachother, either during the run or online with the 100s of messages in our groups or directly to eachother to help and motivate.

We make the schedules and do all the calculations, so our runners just have to go out and run.

About 6 months ago Chami started training with us. During one of our initial tests he ran a 1km full out in 4'44"
Today he did a 3k, paced by our coach with an average pace of 4'39" (total time: 13'57") and finished strong with a last km of 4'19".
Congrats Chami on the massive improvement.

Nice to see our new shirts during our group recovery run.

At last, our new club shirts have arrived. Ofcourse taking pictures was today's first priority for the ones who got their shirt early.

Coach celebrating PBs with a few of our runners.
Coffee, chocolate milk and juice for the win.

Do not run for your coach, friends, team, club, school,or country. They are not the ones putting in all the work.
Run for the one person who shows up at every session, who puts in all the miles, and who works hard day after day... You... Only you.

New 5k PB!!! (Part 3)

And we throw in a new 3k PB as well.
As a complete newbie to running, Lala started her journey half a year ago. While she barely managed to go faster than walking pace for anything more than 2k, she now took more than 6 minutes of her 5k PB and 2 weeks ago, crushed her 3k PB by over 4 minutes.

And these are just small steps towards our year-end goal.

A sunny, hot and humid late afternoon run, pounding the streets of Colombo.

"A scuffle of shoes
And the long-distance runner
Jogs on a paved road"

Run together.

When we create our individual schedules, we always keep pairing and grouping in mind. We try to have as many runners doing (partially) the same thing. Often this is a case of reducing the distance for some, or adding more repetitions for others.

Doing your speed sessions with others runners helps you push through the difficult latter part of the workout.

The way back from an illness or injury can be a slow, long and frustrating one.
Often the biggest obstacles is not the physical comeback, but the mental aspect of the recovery. Learn to accept that you will not be as fast as you used to be for a decent amount of time, and that a slow 3k run seems to be harder than a full out 21k.
We advice our runners to do a complete mental reset; you do not have any personal bests, and you do not have any long term goals. We like to set very small and easily reachable targets to keep the happy thoughts going and we often hide the real progress we think they already made. Once we deem them ready for their first challenge, they often will be pleasantly surprised where they stand in their recovery.
Keeping the athlete's mind happy is probably the most challenging aspect of creating the schedules for the recovering runners... And we just happen to love a good challenge.