When I got to half way I started looking forward to the sprint at the end. I finished strong and sprinted the last half mile. Did the last 1/3 mile at under 7:00 pace. Did the 26th mile at 8:00 pace. I negative splitted Ė the last 10K faster than the first 10K, the second half marathon faster than the first. I averaged a 9:00 pace most of the way. The track workouts really helped me with the mental toughness to run hard at the end. I ran all the way through. I felt tired at the end, but there was still gas in the tank. 3 days after the marathon I had no aches or pains. Next year Iím going to aim for an 8:45 pace.
While training to run a qualifying time for the Boston Marathon, I decided to join Tim's track workouts. Since joining the track sessions, I have definitely noticed an improvement in my strength and speed. Consequently this has helped me maintain a faster pace during long runs, and ultimately increase my endurance.
Thanks Tim for your enthusiasm and constant support!
I am a 40-year old computer engineer who is relatively new to triathlon. Tim Bolen has been my Triathlon Guru and advisor for the last 2 years. Not only does Tim take time creating individual schedules and guidance, his greatest quality is that he is a true motivator. In training, racing, and even in discussions Tim's love of life and sport shines through. He has taught me how to be a better person as well as triathlete by his dedication to the sport as well as the community and his family. I have participated in several of Tim's fund raising events which are always for a great cause. And if it is results you are looking for Tim has helped me to set personal bests in every distance of triathlon, sprint, olympic, 1/2 ironman, and Ironman.
I look forward to working with Tim for years to come.
I was a very active runner/triathlete from 2004 to the end of 2007. Coming from a swimming background, my running wasn't where I wanted it to be. I joined the track workouts in fall of 2006 and immediately noticed a substantial improvement not only in my races, but my overall fitness. It was THE major contributing factor in reaching my goals in 2007. After taking 9 months off of all activity, I recently rejoined the track workouts and regained most of my fitness in a short time.
Tim's workouts excel at getting the most out of each mile, and go beyond with his constant motivation, support, and attention to the runners. I walk (or sometimes crawl) off the track each Wednesday knowing I got the most out of my body and time.
Thank you Tim and Excel & Beyond.
I would not be the athlete I am today and the stronger athlete I will be tomorrow without Tim's knowledge, energy, and support. Thank you Tim!! Even with having a coach with such a distance, he has been great to work with and I see an improvement in my abilities every day. If you can believe it, you can achieve it!!! Thanks Tim!
When my husband and I contacted Tim, we presented him with a big challenge: take two creaky, old people with joint problems, busy schedules, and no clue how to ride a bike or run, and make them into triathletes. This won't happen overnight, but in the two months that Tim has been coaching us, we've made big strides. ? He is extremely motivational; I'm going way beyond what I would have achieved on my own. His spin class is the hardest thing I have ever done; I'm thrilled when I have survived another session and I know I'm getting stronger. His dedication to the sport and to his athletes is unsurpassed.
Tim, Thank you very much for your time and coaching during the Wednesday morning track workouts! Friends have always advised me I would get faster if I did track workouts and I never believed them. I believed that I wasn't built to be a runner and would always be slow. I absolutely shocked myself when last Sunday I took NINE minutes off my best 1/2 marathon finish time. I am now a believer and will continue attending your track workouts as my normal training routine.
In addition to the performance improvements I have experienced, I now have a large new group of friends complete with positive attitudes, focused work ethic and they are all FUN. I find that even days I'm not working out with the group, I am more motivated to get up and exercise as the positive attitude gained from Wednesday's group carries me throughout the week.
Thank you for your leadership to keep the positive and fun environment, thanks for the coaching and thanks for your friendship!
What I want to tell you is since I've been running track with you I feel so much better about being able to push my self to the next level especially when you're pacing or nudging us at the track. I wouldn't have been able to do it with out your CHEERING and words of ENCOURAGEMENT.
P.S. Yes, I love to RUN and yes I want to excel and go beyond and never be happy where I am. I want to push myself to that next level and BELIEVE in myself. THANKS AGAIN!
I can't thank Tim enough. I never thought that I'd see my 1-mile PR that I got back in high school, but I just matched it on the track last week. Since I started doing a weekly track workout with Tim three months ago, I've dropped about 30 to 45 seconds per mile on my daily runs and I've become a lot better at holding a consistent pace.
I just I can't say enough good things about Tim. His enthusiasm is contagious and his encouragement is heartfelt. He's the kind of guy who reminds you of why you love to run. As for that 1-mile PR and so many other running milestones that I never thought that I'd achieve, I'll be watching them in the rear view mirror as I speed right by them any day now.
The sport of triathlon is as much mental as it is physical. Tim has given me the inspiration I was lacking when it came to my training and racing. When a former coach made me think I was running as fast as I was capable, Tim pushed me to run harder. I began to believe in myself, and I went into the 70.3 World Championships with a confidence I've never experienced before. Tim continues to inspire me and push me to new levels.
Tim, thank you so much for encouraging me to do the group ride this morning! I was nervous about it, and likely would have done my own thing if you hadn't have pushed me. It was a great group, and a great ride. I enjoyed the trek around South Mountain, and wasn't dead last as I anticipated! I'll definitely join the group next week as well. Bringing Caleb on as a Coach with you was a very wise decision indeed. Obviously, he has the education and the expertise to be a good coach. But his personality and desire to help others do well is what will make him a great coach. You guys are gonna be a phenomenal team. Caleb, thanks for encouraging me and hanging with me for 75 miles. I appreciated our conversations, and your tips for getting through this and enjoying it.
Before I started doing Tim's track workouts I thought that I had just one running speed, and that was slow. I soon discovered that with Tim's encouragement and the energy of the group I could run faster.
Track quickly became my most challenging and most rewarding workout of the week. I've dropped time in every distance that I've run - from over a minute off my one mile time, to 10 minutes off my half marathon time (and that was in a half ironman split!) The Tri club even voted me most improved athlete! Thanks Tim
Passion, intensity and seizing every moment of life, describes my experience as a friend and a coached athlete of Tim and Janelle Bolen. Not only does their dedication to the many aspects of life motivate me live each day to the fullest, but their desire to "excel" is contagious. Their ability to support every individual as a person and athlete, the encouragement they show while helping each participant to push pass their comfort zone and the desire to motivate their athletes to take their goals to new heights, is the driving force behind this successful program.
I have swum Masters for the last 15 years. Not sweating was nice, but my TRI friends talked me into coming out of the water. I didn't fall on my face, but sure could tell I needed help. I can't believe how lucky I was to come across Tim. It's kind of a mixed blessing between his killer sets and motivation. In just these first few months I can feel the benefits to my S, B, and R.
Since I've been running track with you I feel so much better about being able to push my self to the next level especially when your pacing or nudging us at track and I wouldn't have been able to do it with out your CHEERING and words of ENCOURAGEMENT.
Thanks Tim and Janell and all the wonderful volunteers. I've been putting off those big bricks, and this was such a great way . . . I felt so good and strong, and I know it was because of the wonderful support and encourahment from you. Thank you soooo much!
Thanks so much for all of your great workouts, advice, and help! Iíve already noticed a HUGE difference in my running abilities since I began the Wednesday workouts last fall and it continues to pay off at every race I do. Keep up the good work and thanks again for being there every Wednesday to push us and make us "love to run"!
The day was perfect, all our friends were there, if you missed it, "you really missed out". It was so amazing watching all the single riders all day long... (Nice Job all of You)
Congrats to Tim Bolen for a fantastice event, Congrats to the Sydney Hudson Foundation for a wonderful turn out and Congrats to all the individuals and teams that participated for Charity!!
I wanted to say an additional "thanks" to Chris Benson for cheering me up the tough hills, Wendy and Peggy for helping me to the bathroom after I fell and Kerry, Bob, Anthony and Nancy for the first aid.
If you noticed that Caleb lost a min. on his third lap it is because as hard as he was racing and competitive as he is, he slid his bike to a dust blowing stop on the back side of the trail to rescue me, pull my foot out of my clip and literally pull me off the path as another rider was heading right for me!! THANKS CALEB... YOU DA MAN!!! THANKS TO MY TEAM FOR TAKING MY LAST LAPS!!!
I wanted to thank you for organizing a fantastic 12 hour race! The shirts, awards, food, course, support staff, and cheerful words of support were outstanding. I've raced quite a few 12 hour races and Pain and Purpose is one of my favorites. Thanks again! See you next year!
I came out for my first track workout this morning and I just wanted to write and say thank you very much for being there. Your positive spirit and infectious enthusiasm made for a GREAT workout!! You have created a positive, supportive environment and I appreciate that.
It was 5 years ago†Oct 2 that I raced in my 1st tri. I am not sure race would be the word more like survived. I only chose that race becuase it was before my 35th bday everything else was after. I vividly recall you and a couple others helping Kendra and I navigate the bike course (especially since it was our 1st time mtn biking). About a week before the race a dead body was found floating at Tempe Town Lake, I was thinking what have I got myself into? Race morning we brushed a dead fish out of the way learned why the water gets a little warmer as we are all treading water at the start. Great you mean I can pee in the lake!! I started the swim with my freestyle, digressed to the breast stroke and finished with the dog paddle. I did not care nothing was going to stop me now. Thankfully exiting the swim I headed for transition. Hopping on my huge/heavy borrowed Mtn bike I was off. This bike course scared me silly. I remember going down hills with full brakes on flying faster than I wanted to. I had to get off and push it up the mtn since I did not have the leg strength. Somehow I white nuckled it through 2 loops and stayed upright most of the time. The run, yeah finally something I can do!!! I was floored to be passing guys 10 yrs younger as I raced up Papago. I am sure they were not happy for an older girl to be passing them.
I crossed the finish line into the Octoberfest and got my free beer tickets. I was hooked and addicted!!! Little did I know the obsession that would follow!! Glad you could be there from the start, I can only imagine if you had not taken the time that Sat morning to show us the course I probably would have crashed, got scared and turned away from the sport. I did not know road bikes existed yet I thought one bike worked for everything. Well the rest is history, every distance tri, IM, marathons, world championship Duathlon!!! Thanks for getting my addicted!!!!!!! Kerry
At 74 years of age, and having been running for 42 years and doing triathlons for 27 years, four of them Ironmans in Hawaii, I have seen/experienced many coaches. Some good and others not so good;
I must say Excel and Beyond is unique. You are generous, kind and patient and that I know that from personal experience.
You have great interpersonal skills that are so important in developing/training and motivating youth as well as adults.
You have valuable experience in biking, running, swimming, weight training, nutrition, pre-event planning, rest requirements, and equipment and bike handling. Bike handling can not only make the difference in competition time but in road safety as well.
You have taught me how important "Goal Setting" is in fulfilling your exercise expectations and how it even applies to every day living and how it enriches your life!
I could write much more about you wonderful people. Iíll close by saying: "thank you, very sincerely for all that you have given to me and my family and how you have enriched my life and my exercise program."