Mary Eggers

Date archives September 2014



A year ago I left a bigger more successful coaching company (whom I still love, adore, admire and respect beyond what I can ever describe) to come back out on my own. As difficult as that was…. I was given wings and told to go ahead and fly again. I did not fly alone, that’s for sure. It’s been a year filled with people I would never had the opportunity to work with if I hadn’t flown on my own. I am so grateful for what these athletes have given to me this season. While it’s me who coaches them, it’s really them who teach me.

Yesterday at Ironman Maryland Paul C threw down a 9:43, just a few weeks after his 10:01 at IMMT. He missed Kona by one spot there and at IMMD he was 7th age group. We will know today if he goes to Kona.

Linda…… last night finished IMMD in 14:03. In June she was ready for IMCDA and DNF’d after the frigid swim stole her abilities to bike to her potential. The day after that painful DNF she decided she would not quit, and was not done. Last night she became an Ironman.

linda with her medal!

Linda has raised thousands of dollars for MS, as she herself has MS. She inspires me. Through this journey she has inspired so many to ask the question: what can I do to make a difference in this world? What can I do that I never thought I could? How can I raise my bar and how can I reach beyond myself?

More than anything through this past season I have become a fan of living. Paul didn’t do more than 15 or so hours a week. Dan Pierce who recently did IMMT in 9:51….. same thing. Many of my athletes don’t put in huge training volumes. We see what training load fits THEM. I don’t do across the board protocol training. Someone recently told me they won’t do an Ironman because they don’t have 30 hours to devote to training.

None of my athletes do either. But if it’s something you dream of, together we prepare you the best we can with what we have. You don’t miss family events for training. We work around it. We add stress here, recover there, build you up to be so physically and mentally strong that we let nothing get in your way once that gun goes off.

I don’t care if you do an Ironman. My long course days are done. Ironman is just the one that gets attention because it’s long. I love to coach it, don’t get me wrong……. but short course is now my home!

I care that you reach beyond yourself. Get out of your comfort zone. Stop letting other people put limits on what you want to achieve. Nothing makes me more nuts than someone with supposed authority telling another they can’t do this, or that because they are too big, too small, too this….. too that,

I call bullshit on the limit setting. ENOUGH. ENOUGH. ENOUGH.

My challenge to you today is to dream. What do you dream of? What’s that one thing you wish you could do but……

But bullshit. Get up. You can’t train at what “they say” you have to train at to accomplish the goal? Screw them. They don’t live in YOUR shoes. They don’t live YOUR life. And they don’t have YOUR heart. YOUR desire. YOUR dream.

Tweak it. Find a coach who can help you. Research it on your own and figure it out. Let no one poison  you with that shit of what you can’t do.

No more waiting for the right time. No more waiting for the right day. There is no right time or right day.

Never give up. Linda DNF’d an Ironman, got herself up and did it all over again. She worked her ass off. She dealt with the pain of not finishing. She carried that with her every step of the way. But she also carried something else.

Hope and faith.

She believed in herself. She knew what she was truly capable of. And she got her damn medal. Do you know how many people told her she couldn’t?

Bullshit. Go get your medal. Whatever that medal is for you. No one gets to put a limit on your dreams. Ever. Period.


Off season

For my athletes the end of season is here. I have one athlete prepping for Kona, one for IMAZ,  a few fall marathons out there,  IMMD and IMChoo on the docket, but  mostly everyone is shutting down for off season.

One of the biggest mistakes I see athletes make is not taking a proper off season. You see them all the time. They come onto the triathlon scene, see improvements quickly, transition from triathlon season to cross country season, or toss in a marathon, and then get right back to the grind. After all, they have an Ironman in the spring.

They tend to last a few seasons and then break. Snap. Injuries finally catch up to them, burnout surfaces, they realize they do too much all the time, and it’s the end of a promising age group run.

The off season is a critical time. It’s a time to heal the season’s niggles. Time to allow some defitness (some, some) to take hold, and regenerate your mind too. I require my athletes take 3-4 weeks. For many of them it is structured because their personalities require structure (so does mine). Their weeks are filled with hiking, strength, flexibility. Its a great time to try yoga. They can learn a thing or two to bring home and implement into their flexibility routine. Bottom line: they put the swim bike run on hold for 21 days.

Sure the occasional swim bike or run may happen. Kurt had a charity ride, Ericka has a friend turning 29 and a variation of bike and run for that. Those things are perfect. No heart rate, no data, pure fun.

It’s also a good time to volunteer at a few races. A 5K is a perfect event to do that, it’s short!

As I said the off season is a time to regenerate. Recharge. Recover. Reevaluate.

Look back at your season and ask yourself these questions to start:

Am I fitter than I was a year ago?

What were my goals? Did I accomplish them? Did I look at them every day even?

Did I develop any injuries?

Looking back on races, did I perform as I wanted to? Why or why not?

What are three things that went great?

What are three things that could have been better? Should I make those my targets as I begin my next season?

What do I dream of for 2015?

Then sit down with your coach and map out where you are headed. What is your dream for 2015? Start with the big I say! Then work backwards.

Here is an example:

I want to qualify for Kona (most common)

Next: Where am I currently at? Is this something I have a shot at in 2015 or do I need to create a 3-5 year plan?

What do I need to improve on to get to that level. Knowing that improvements happen slowly, can this happen over a season of again, do I need a long term plan?

What “dials” do I need to turn? Strength, body composition? Where does the development need to happen? It may need to happen between your ears.

I like to work backwards. Start with the big and systematically break it down until we get monthly and weekly targets. Here is a great article by Jesse Kropelnicki on goal setting.

When you come back to training in a few weeks expect to feel out of shape. Good. HR will be sky high, paces will be sluggish and slow. You will immediately think back to a few weeks ago when 6 minute miles were easy! Now you are not breaking 10! GASP! Relax. That means you took a good off season. To build forward we need to take a few steps back. Recover, rejuvenate, refocus, etc.

Don’t let yourself panic. Embrace it. And know that a bigger and better 2015 is ahead of you.

Randall and Kurt Rev 3 CP