CASE STUDY – Kevin Keating

View photo.JPG in slide show                                            View photo.JPG in slide show

Kevin Keating – Working the Core

     Kevin was a long-time runner and triathlete who by 2009 had had two arthroscopies on the same ankle and had developed chronic pain in his left hip.  He usually ran three days a week, doing a tempo run, a long run, and speed work, with total volume around 20-35 miles.  He also swam on his run days, and cycled three days a week for anywhere from an hour to 5 hours.  But Kevin had never done any consistent core work.  
      Starting in the fall of 2009, he incorporated strength training and core work into his routine on alternating days, doing floor work, cables, and free weights.
     His fitness and health has improved dramatically.  He reported feeling stronger in everything he did, and the core work helped alleviate my hip pain.  His form in all three triathlon disciplines improved, and he found that he was able to hold that form longer, especially when training at high intensity.
     “Overall, I’ve felt like a different athlete,” says Kevin.  “And I’ve got the results to prove it.  In just one year I took five minutes off my Olympic distance race time, and I lowered my time in the 10k by two minutes.  I’ve also completed my first marathon.”


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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One Response to CASE STUDY – Kevin Keating

  1. Kimpuy says:

    As you know, I’m a huge Jeff Galloway fan. I’ve been using his training plan for my uocnmipg (first!) half marathon, and have written a few posts on his technique.The walk breaks are crucial to keeping my knee and shin pain in check, and to allowing me to go at a faster speed. I love that I’m gaining more endurance even while using walk breaks.I already have two seminars that Jeff’s leading at the Disney Wine & Dine Half that I want to attend. I’ll let you know what he’s like in person!

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