What His Runners Say I feel that the last three months or so of sprinting coaching led by yourself has been extremely beneficial to me in the following ways:-   1) You have analysed my running in great depth in every session providing  helpful advice throughout as to how improvements can be made. A good example of  this is using the lines on the hockey pitch as a guide to run on thus  controlling the rolling gait that was a feature of my running.   2) As a result of the sessions I feel a lot more confident about my sprint  technique,how I should look whilst running fast, the leg stride, arms in,  relaxed  and crucially how to hold it all together when it gets tough at  the end of a race. The sessions have also made me come to realise that I love  sprinting and do wish to continue to improve and learn.   3) The warm up,warm down regime is so crucial and you have made me aware  that this is a vital component of a sprinters armoury. Plus the tip to keep warm  prior to races!   4) You have supported me in the vets competitions and provided friendly  advice and criticism  when required!   5) You have made me more aware that mental as well as physical focus is so  important in running and this is an area that I need to improve upon  especially in competition when I can get nervous.   6) You are a very dedicated coach and I have always looked  forward to our sprint sessions which were hugely valuable to me. In fact, I am  really struggling to find any negatives!!   It has been a great pleasure to train with you and I am sure and hopeful  that we will do so again. Wendy Guild(Trent Park Running Club - July 2010)                                                 __________________________                                     I thought it was good that you broke down the technique involved in sprint running. Before coming along I had just attempted to run as hard and as fast as I could. After the four sessions I have a much better idea of what is involved in efficient sprinting. How the arms are supposed to drive, the leg movement with high knee and legs not trailing behind etc. The drills were an opportunity to practice these techniques and get feedback from you on whether we were producing the techniques. This was what was most useful about the sessions and of most benefit as I am now building on this and also trying to run with more relaxation. Rachel Waters (Trent Park Running Club - July 2010)

"Jack changed me from a jogger to a RUNNER!  He introduced me to training schedules and a variety of sessions, on- and off-road.  He opened the door to the possibility of running harder, faster and longer and making the best use of my training time.   I used to just go out and run.... but in less than 12 months' coaching, I had completed the London Marathon alongside 'good club runners' in a time of 2 hrs.48 minutes, with a medal that I still cherish and a guaranteed entry for the following year!" Dave Anderson - Billericay Striders Jack, I just wanted to take the opportunity to thank you for all your hard work over the years.  I have really enjoyed our running group and will miss you very much. Although I was not particularly consistent in my attendance of your sessions, your advanced running programmes have been highly beneficial. As I have stated previously, Coaches do not get the appreciation that they truly deserve.  You have been top class.  I apologise if I was a bit of a pain at times. Many thanks, Periklis.                                                                                              Periklis Chilides, Trent Park  RC March, 2010                                  ******************************************** "Jack is a very motivating trainer.  His enthusiasm for every session never falters.  He is excellent at tackling ALL elements of running improvement - which means mental and nutritional issues as well.  In a relatively short time, I've started to notice real improvements in my running, especially in what were previously my weak points, so here's to a season of PBs waiting to be had!"                                                                                                                                                                           Caroline Harding - Trent Park RC (2007)                                                             I ran my first marathon in 2006 at London and achieved a time of 3:30.  My goal is to achieve a sub-3: 15.  To achieve this goal, I have been training with Jack since September 2006 and I have already seen DRAMATIC improvements, not only in my fitness levels, speed, but also my technique!"                                                                                                                                                                             Karen Wyer - Trent Park RC (2007)   Jack's own personal athletics experiences show him to have been a middle distance runner for many years.  However, that never stopped him from seeking opportunities to improve the capabilities of sportsmen and women in other areas. My first experience with Jack was as a basketball player in one of his early school teams.  He learned the fundamentals and the coaching aspects of the game and, within a year, turned a rag-tag bunch of schoolboys into London Schools' Champions. Turning his attention to the track, he took four of us very ordinary sprinters and, after weeks of concentrated relay practice, turned us into the District sprint relay champions against much-faster individual runners, who had obviously not been coached to the extent and precision that we had. With no pole vault coaching expertise under his belt, he sought out the required knowledge, taught me how to pole vault and, within weeks of first picking up a pole, I was North London Grammar Schools' Champion. A couple of years later, Jack needed to develop a sprint hurdler for the same championships and selected me.  Very early on, it was apparent I was too small to get three strides in between hurdles.  Jack, in his own inimitable style, simply thought outside the box and, instead of opting for the obvious five strides between hurdles, decided that he would optimise my performance by teaching me to hurdle off alternate legs and thereby achieve four strides.  In the final, I ran against an athlete who could get three strides in between hurdles but, whereas he was stretching (and therefore slowing down) to achieve this, I was able to run flat out all the way to victory. Whether it be basketball, road running, track and field, or no doubt most any other sport, "Jack has the knack!" Wayne DuBose - Victoria Park Harriers & Tower Hamlets AC       "If I'd have used Jack's training methods, I would not have had so many injuries and would have improved my times immeasurably.  He prepares individual training programmes, which will improve your times and fitness."                                                                                                                                                                   Stuart Manning - Orion Harriers, Chingford   "My peer group at school played everything, so when you started basketball coaching, I just went along.  I was never going to be much of a player but learned to referee and then coach.  I'm still doing it 34 years later and can only put that down to the inspiration that you gave me to understand the game and pass it onto young people. I currently have seven players at University in America and six current junior internationals. Thank you."                                                                                                                                 Steve Pearl - Head Coach, Southend Swifts Basketball Club (2007)     I started training with Jack in September 2007 with a view to improving my marathon time and hopefully attaining that elusive sub-4 hour time at London 2008.   In just four months he had me running faster than I had ever run before and the sub-4 appeared to be within my grasp.  His training schedules are full and hectic; they require total commitment but if you have a goal that you want to achieve – he’s your man.       An unfortunate skiing accident at Christmas ended my dream – but maybe I will have another go.                                                                                                                                                         Sue Steadman - June 2008 TPRC                                                                                     _____________________________________     I have changed from someone who used to just jog to someone who can run.   Before I met Jack I was an average runner.  I had run a few 10km races, 5km races, half marathon races and thought running was a sport that did not require much technique - you just ran.  However, from Jack’s coaching, I have identified that running is a sport, which requires persistence, hard work and much dedication.   Jack’s years of experience have been a key to make me achieve two personal bests for 5km and, recently, the Edinburgh Marathon.  It is impossible to just run; you have to have a plan in order to perform well and work hard, not to mention staying focused.                                                                                                                                                                      Sal Quao, Trent Park Running Club (June 2008)                                                                                                                                                                   ____________________________________________________       Being a relatively fledgling runner, I found Jack inspiring.   With his skills and know how, Jack not only helps, but continues to inspire me to reach out and attain goals I once didn't think possible.   It just goes to show, with the right application from you, along with the right guidance and nurturing under Jack, any runner at any ability can exceed their expectations.                                                                                                                         Beena Nadeem, Trent Park Running Club                                                                                                                                              (4 hours 08 at Edinburgh Marathon; 25th May ’08; first marathon)                                                                                      ________________________________________________       "The best result for me last season, was taking 15 minutes off my 10 mile time from the previous year. I did it in 1:35. I beat people that were beating me only months before in other races comfortably.  Thanks, Jack.   Jack had worked with me from scratch and, in a very short space of time, tailor-designed a training programme that I felt working from early on.  He was attentive to every detail of my training and, through regular feedback and discussion, he kept me focused on the right track.    I would strongly recommend Jack.  He is very enthusiastic and takes a big interest in you.  Very reliable and fantastic value for money."                                                                                                                                                               Leigh Nelmes, Gloucester (unattached, June 2008)                                                                   ___________________________________________     After a race at Peterborough in March, 2008, I received a goody bag containing a leaflet about Your Personal Running Coach.   Initially it got thrown in the bin, as I didn’t think it would work for me as living so far away. However my wife retrieved it and said that maybe I should get hold of Jack and find out more as we both believed that my running had reached its peak.   Again I discarded it but my persistent wife (nagged and nagged) and told me I had nothing to lose by giving him a ring and having a chat.   Well it’s thanks to my wife and of course Jack that my running has transformed. Jack emails me my schedules and routines for various distances. I’m pleased to say that I now run faster and further than I have ever run before.   Within six weeks, I ran a PB for 5k (20.29 on May 11th), another on July 5th (19.42) and 19.29 (August 20th), a full minute faster than in May!   I keep in contact via emails and occasionally I am able to join his training group on a Saturday morning.   Before being coached by Jack I was running in a race nearly every week.  With his advice this has now been reduced to two a month, which now allows me to train properly giving me a chance to recover in between races, and I now run with fulfilment way beyond my dreams.  Even fellow members of my local club have noticed a difference in me.   I will admit it does take a lot of hard work but with Jack’s help he gives me the confidence in myself to succeed and achieve my goals.   Thanks!   Paul Brookshaw, Great Yarmouth Road Runners  (September, 2008)

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