Coaching Results

Seana Lawrence-


Goal 5k
Date: Oct 29 2011
Time-27:51
Pace 9 min mile

Accomplishments/Outcome
Successfully completed a 5k in a 9 min mile having come from no running background and has developed a strong love for running every since. Has lost up to 15lbs to date, is stronger, leaner, faster, and fitter then she's ever been in her life.

By working with Seana starting in September 2011, I not only helped her achieve her goal of running a 5k, I helped her make a lifestyle change and develop a love for running. When I first started working with Seana, she asked me how I actually enjoyed running; I had told her that when I think of running as a "training tool," to use for races, I am motivated to keep at it and make it a part of my life. The first two-three weeks of our program consisted of a walk-run and as Seana built up her endurance and became less 'sore' she was able to start running for longer IE 15-20 minutes and walk less frequently. By the end of September, I started seeing drastic changes in Seana such as physically more lean, more energetic, and happier with the results each session. By the time she completed the race, she had lost a total of 10+lbs.

Seana and I trained on the treadmill and outside on runs and sometimes on a track which helped her with her speed. We also cross-trained by doing a lot of upper body strengthening as well as core and boot camp style workouts which she also enjoyed and it was a good source of motivation. I am happy to look at this entire journey as not only a trainer, but as a running coach. I am proud to be the head of the running club at 200 West and add this entire experience to my accomplishments as a running specialist to know how much of a difference I can make in someone's life and make it a lifestyle change.

Some of the most memorable workouts are when we trained in Jersey city and I had her sprint in the last five minutes and seeing for the first month she would tire out at the 20-25 minute mark and by first part of October she would feel amazing at 30 minutes. Soon enough, Seana built up her endurance and she would "want to keep going" once she gained enough endurance to run for 40 minutes. One of the best things I heard her say over the course of the training was when she told me that she wanted to just "see how long she can last and run for" which is when I knew she truly loved what she was doing who was my ultimate goal for her to find this within herself. Coming from someone who never understood how one can develop a love for running to now loving running, is truly amazing. I will never forget this entire experience and up to date.