Crocodile Trophy (Endurance Mt. Bike Race) Coach

A good friend of mine introduced me to Susan mid March 2009. At this point in time I set myself the goal to compete (complete) the ‘Crocodile Trophy’ www.crocodile-trophy.com in October 2009.
 
After having been overweight, smoking, and generally very unfit I started cycling early 2005. In the 4 years before meeting Susan I achieved reasonable fitness but realised that I needed help to be able to complete the ‘Crocodile Trophy’.
 
Susan met with me in person, we discussed the goal I set myself, and within a few days Susan had my training program prepared. Since my previous training was one sided and too much focused on cycling, Susan included yoga, swimming and weight/gym sessions, as well as cycling in my program. In hindsight I realise how important these other exercises were in achieving the general fitness that was required to ride 1200 km on a mountain bike in 10 days in northern Queensland.
 
Susan adjusted and tailored the program as my preparation progressed and ramped up my training effort as we got closer to the event. Susan went through my highs and lows with me and made sure I was aware of all important issues involved to complete such an event. The cycling program that Susan prepared was just perfect in getting me to the bike fitness required. Susan also attended to my dietary preparation, fluid intake, aches and pains that needed attention prior to the event, motivational phone calls, and regular follow up of my progress….. The list goes on. It was very obvious during the whole preparation that Susan cared.
 
My friend, I mentioned at the outset, asked me after the event what I think was the most important in getting me to finish the Crocodile Trophy. The answer was very simple – meeting Susan!
Erwin Klocker, 54, Cronulla, NSW
 
 
Six Foot Track Coach
I went to Susan wanting to make sure i could improve on my 6foot time from the prior year, what i didn't expect was a 50 minute improvement and a third place finish!
 
What I gained most from working with Susan was a sense of self belief and confidence. I looked forward and really appreciated our regular 'catch ups'. Susan responded to all my questions and was always available. She was honest and thoughtful in her feedback and not afraid to say it how it is which worked well with me.
 
Susan made sure I was not just physically ready for the race but also mentally ready. Seeing how my preparation was going she was the first to plant the seeds in my mind that I could be competitive in this race. She went above and beyond to make sure I got a wave 1 start which set the race for me - so much so when i finished the race organiser came over and asked if I was 'the Michelle' Susan had kept talking to him about!
 
Thanks Susan for all your support and encouragement.
Michelle McAdam, 29, Cremorne, NSW
 
 
 
 
 
Six Foot Track Coach
My first Six Foot Track race (2010). My target was to finish under 5 hours, with a secret desire to go closer to 4:45. Hence I was absolutely ecstatic to achieve the time of 4:39, particularly given the disruptions I had in January.
 
I very much appreciate the advice and support Susan provided throughout the program. Initially I was slightly hesitant to engage a full program with her, as I had achieved previous goals in road marathons with my own programs. However, the holistic approach and the specificity of my program, designed completely around my personal and work commitments, not only physically prepared me for the race but psychologically gave me confidence that I was capable of running the race strongly.
 
I do believe that the actual program was only part of the success. The other key factor was the ability to be flexible with the program and Susan's ability to keep the motivation up when some things didn’t go to plan. Our chats were very valuable, particularly as Susan listened and was generous with advice. And, although I consider myself a thorough person in my preparations, there was always something she advised that added to my strategy.
 
Thank you for your significant contribution in making my Six Foot initiation a truly rewarding and fun experience, and I look forward to continuing our partnership for further goals.
Peter Wheatley, 37, Sydney, NSW
 
 
 
 
Six Foot Track Coach
The Six Foot Track marathon was my first marathon and Susan's advice and training programme meant it was a fantastic experience which I am now looking forward to running again!
 
At times during the training when things weren't going so well due to injury or illness, Susan was always on hand with great advice and the ability to motivate me to keep going and talk me through all my last minute panic attacks!  I could not have got to the Start line without her. 
 
Although my goal was to finish in 6 hours and 59 minutes (!), I crossed the Finish in 6 hours and 43 minutes after a really enjoyable run and I am already thinking about next year.  Thank you, Susan!
Jane Denning, Mosman, NSW
 
 
 
 
 
 
 
 
Six Foot Track Coach
Susan is a wonderful coach and I would highly recommend her to any runner out there who wants a bigimprovement in their performance. Susan combines her vast experience and qualifications to develop individualised training programs that will challenge and reward you. She also complements the training program with regular feedback  on weekly work-outs, so you can always be sure to achieve your best result, just  like I did in the 2010 6 ft track. I did a huge PB in a finishing time of 5 hrs 14 mins. Thankyou Susan, I couldn't have done it without you!.
Sharon Callister, Sydney, NSW
 
 
 
 
 
 
 
 
 
 
 
 
Six Foot Track Coach
"Susan had just 10 weeks to get me ready for the Six Foot Track with a base training of only 40km per week. My goal was to complete it in under 6 hours, thus beating previous efforts by two friends who were calling me the Six Foot Virgin! The program She designed for me was perfect. The inclusion of hill repeats for strength, Long Slow Distance runs for endurance, exercise routines for flexibility and long fast walks for the steepest parts of the race that I would encounter. Best of all was the timetable, where I had enough rest days to recover from the harder days. Half an hour into our initial discussion I know I was in good hands.
 
Susan's knowledge of the run and its requirements was evident plus your concern for my overall preparation involving injury treatment and prevention, nutrition and commitment levels.Our fortnightly chats about my progress were great especially the last one before the race where we discussed my final day routine. What to wear, what to eat, etc. 
 
On the day everything went like clockwork, even the weather was perfect for running. I had a ball! I chatted to people along the way and powered up the hills when many simply trudged. Both time and distance went so quickly that after 35km I realized I was close to 5hrs pace! I had heaps of energy left so picked up the pace and powered home in 4:52, smashing my 6 hour goal. Apart from the final steep descent, where I was painfully and frustratingly slow I felt great, I’ve had worse training runs.  It was my greatest and most enjoyable run thanks to a brilliant program and great advice. My friends could not believe my time and are fired up to run it with me next year. I will be in contact again for Six Foot Track 2010, maybe I’ll aim for 4:30!
"Chris Armstrong, 48, Pennant Hills, NSW
 
 
  
Six Foot Track Coach
I went to Susan with only 10 weeks left prior to the 6ft track race. I had missed over 3 weeks of training due to a bout of flu and was concerned that I would not be able to make it up in time for race day. She assured me that it was still feasible and devised a training plan to enable me to meet my goal. I found that the plan pushed me but was also manageable and worked around my schedule. The plan, coupled with Susan’s excellent advice enabled me to rebuild my confidence in my running ability. On 14th March 2009, I completed my first 6ft track in 5 hours 33 minutes. I thoroughly enjoyed the race and am already looking forward to next year! Thank you.
Vic Blades, 33, Sydney

 

 
 
 
  
 
Speed, Strength & Conditioning Coach
"I hadn’t realise I could contort my body in such ways. Oh, but the pleasure some of those stretches give when you get them right! Even the aching muscles the day after seem bearable given the benefits. 
 
Having worked with Susan on both her speed, and strength and conditioning  sessions, I have found they make a real difference. My running form has improved, I understand more about the mechanics of knee lift and longer strides, and appreciate the value of developing my core. Its not easy to change the bad habits of an experienced runner, but having made the switch from longer distances to middle distance track running, the benefits are there to see.
 
Susan brings a wealth of knowledge and experience to the sessions. She is highly supportive yet disciplined in her approach, and above all makes the group sessions interesting and a lot of fun."
Kelvyn Steggles, 50ish, Mosman, NSW
 
 
Wellness Coach
“Susan you have been a great encouragement for me. You have helped to work on realistic goals that fit in with my family life and work life, rather than making goals that are unachievable.  It was very useful talking about things that may get in the way of my succeeding and how to manage those problems. Not focusing on what hasn't worked in the past but what is happening and working now - thanks”
Rhoda, 45 yrs – Orange
 
 
Wellness Coach
“Ultimately, the success of a wellness program lies with the individual as it is only the individuals desire to succeed that will lead to the agreed goals and achievements being met. For me personally, Susan’s contribution to my success was through:
  • Assisting in identifying what I really wanted to change and improve in my current life style
  • Assisting in the development of realistic/achievable goals and objectives.
  • Assisting in the identification of additional professional help.
  • Assisting in the development a short and long term plan for implementing the identified changes and improvements.
  • Through regular meetings, review and monitor the progress of my wellness plan and where necessary, fine tune the plan in order to assist in the successful achievement of my goals and objectives.
I am convinced that through selecting the right wellness coach and through the development  of open and honest communications – this form of coaching cannot fail to add value to an individual as long the individual demonstrates the same level of commitment and effort that Susan has clearly shown in my case. “
Peter – 48, Sydney 
 
 
Beginners Running & Wellness Support
"I took up running in February 2007 with Susan's 'Beginners Running Group' and at that stage I had never run as such before, a complete novice in every sense of the word. The manner in which Susan coached these 'beginner' sessions provided me with a level of confidence and encouragement that has seen me progress with her from casual sessions to a personally structured running program that has increased my level of general fitness, endurance and wellbeing beyond what I would have imagined just 12 months ago. I couldn't run but a few hundred metres early last year yet last Sunday I completed the Mother's Day Classic 8km run. I cannot recommend Susan highly enough regardless of whether you're a complete beginner (as I was) through to a serious runner seeking to take their running to the next level and beyond". 
Melinda 48, Lindfield
 
 
 
 
 
 
 
 
Speed Training (Running)
“I really enjoyed the course and actually managed to get to all 6 sessions, an achievement in itself.  The main thing I gained from it was a confidence to push myself that bit further and get out of the comfort zone, which is what progression is all about. I surprised myself a couple of times in what I found I could do.  Can’t think of anything I could suggest to improve the course, it would be great for anyone at any level who enjoys a challenge.”
Gary, 47, Sydney NSW
 
 
 
 
 
 
Beginners Running & Wellness Support
“I would like to put on record my appreciation of your fabulous coaching skills.  As you know, I first took up running at the age of 50 in February this year as a bit of a challenge.  I never intended to still be running 6 months later.  You have been a great coach in the Learn to Run Courses and it is only because of you and your extensive knowledge and supportive techniques that I keep coming back for more.  Each time I learn something new about running or about myself.  I look forward to joining you on regular running sessions in the coming weeks and would tell anyone who wants to listen what a great coach you are.”
Carmen, 51, Sydney
 
 
 
 
 
 
 
Speed Training (Running)
“Just a quick note to say thanks so much for the course - I've definitely improved over the past 6 weeks, but more importantly it’s given me a clearer idea and more focus on what I want to achieve in my running. And also how to go about achieving this. Can't really fault anything in the 4 weeks I attended - every session was well worth it, and no two were alike.  Great to have a "coach" again for the first time since I was about 16!”
Daniel, 30, Sydney
 
 
 
 
 
 
 
 
Speed Training – (Running)
“The high-quality coached sessions and an extra night's focused speed work contributed to a "material" minute off my 5K time trial and 90 seconds off my Blackmore's Half Marathon time, as well as anecdotal improvement in my performance in Father's Day 5 and the Gladesville Bridge 10K.  It also brought together a more intimate group of people who truly wanted to improve, not necessarily elite runners either, and I thought everybody really enjoyed the sessions. I'd like to see similar event-focused training courses in the future.”
Randy, 49, Sydney
 
 
 
 
 
  
 
Wellness & Exercise Coach
“I found Susan to be most supportive in offering guidance and advice.  She has a very straight forward approach to exercise which really appealed to me.  She has genuine warmth and compassion and I can thoroughly recommend her as a Wellness Coach.”
Stavroula, 28, Sydney
 
 
 
 
 
  
Running Coaching
“Working with Susan Griffith helped elevate my knowledge of myself not just as a runner, but the real athlete in me. She worked around my potential and created a very personal and specific training program. That translated directly in my second attempt in this year’s Six Foot Track Marathon (2008). I improved my last year’s time by 70mins!  Susan’s openness made our communication very open and frank – an ideal Coach-Runner relationship. She understands how challenging it is for non-elite athlete, with a full time job and family like me, to commit to a personal goal. That understanding however didn’t compromise the program at all. She knew when to push me to my fullest potential and adjusts them to fit into my life. Her in-depth knowledge of distance running, coupled with her easy going nature, is one of the many reasons why I have so much respect for her. It has been a very bonding experience. ”
Keith, 32, Sydney