Hi--

Thank you for choosing to train with FGS Coaching! We appreciate your business and your commitment to your training— AND are looking forward to working with you, helping to get your running on track so you can achieve our initial goals ASAP!

REMINDER(s):
1.     If the athlete is under 18yo, a parent should plan on attending both Intro Pak meetings. *** Parent attendance is optional for subsequent coaching paks. ***
2.    Please return your completed ATHLETE QUESTIONNAIRE to your coach at least 24-hours BEFORE your scheduled Intro Pak start time/date. (“Thank you” if you already submitted it to your coach!)

YOUR SESSION INFO:
This email confirms the date/time/location for your INTRO PAK (Form/Gait Analysis + Training Knowledge) first meeting of TWO.

DATE:  ??/??/????
START: ??:??
FINISH: ~????
LOCATION: ???  

SITES:
- International School Track/Bellevue. (Meet at the main gate of the fence which encircles the track.)Shoreline Stadium Track. (Use SOUTH gate/parking lot, near 185th/5th.  Meet at the COVERED grandstands.)
- Odle Middle School/Bellevue. (Track is located on SOUTH side of school. Take immediate LEFT after entering school grounds and following bus lane (east) around parking lot to back.)
- Shorewood HS Track/Shoreline.  (Meet at the bleachers on EAST side of track.)
- Redmond HS Stadium. (Meet at the NORTH Gate/Entrance-- nearest school buildings.)

WHAT WE’LL DO—and YOU SHOULD BRING:
As outlined in more detail on my FGS Coaching site, this initial meeting includes: form/gait analysis, range-of-motion testing, discussion/demonstration of efficient run mechanics, light stretching, and some running. 

1. GEAR UP APPROPRIATELY:
Dress for moderate running-- AND extended periods of standing/sitting-- in the forecasted weather.  *** Factor-in changing weather conditions, too! ***
- Warm/Sunny Weather: Sunglasses, hat, sunblock
- Cool/Cold Weather: Hat, gloves, jacket, tights, track pants (Dress in layers.)

2. WHAT TO BRING:
- QUESTIONS: To discuss with your coach.
- PEN & PAPER/DIGITAL DEVICE: To take notes— we’ll cover lots of useful info.
- HYDRATION: Water is fine. (You won’t be running a lot—just some strides.)
- GEAR: Running shoes (Current pair and previous pair(s)-- to analyze wear patterns.) AND sport-specific shoes.

_____________________

MEETING #1: (90-minutes.)
1. Running Form/Gait Analysis + Recommendations.
Utilizing digital video tools to identify and prioritize your SPECIFIC opportunities for improvement.

- Warm-up: 400-800m easy jog.
- Benchmarking Range-of-Motion + Strength/Weakness: Stationary/Walk/Jog.
- Run-thrus:
  a. Volume: 6-8 progressively faster repeats.  
  b. Distance: ~80m
  c. Intensity: Start w/ 5 (out of 10), building to ~8 for last repeat.
  d. Recovery: full; between each repeat.
- Findings + Recommendations.

2. Athlete Questionnaire: Health, Training History, Goal Review.
Every athlete is unique-- we get to know you.

MEETING #2: (60-minutes.)
Topics are customized to your SPECIFIC needs/goals.  (Our initial discussions/findings and athlete/parent questions-- always welcomed/encouraged-- may impact which topics we focus on and if/how thorough we can discuss each of these topics.)

3. Effective Training Strategies (3-P’s) + Injury Prevention.
Training consistently hard is not the answer-- training consistently SMART is.

4. Hydration & Nutrition + Shoe/Gear Review.
Easy & better choices to get fitter and faster.

5. Q&A + Best Next Steps.                                                                              
How to best continue the process of improving your form/gait, training knowledge/skill-set, endurance and/or speed!