> ## Content Index > Fetch the complete content index at: https://www.scottsemple.com/llms.txt > Use this file to discover other available public pages before exploring further. # The Hidden Benefits of Coaching - URL: https://www.scottsemple.com/the-hidden-benefits-of-coaching/ - Published: 2026-08-20T11:37:23.000Z - Updated: 2026-08-25T22:39:31.000Z - Description: See what two weeks of real one-on-one coaching actually looks like. - Author: Scott Semple - Tags: Training As an athlete, the most that I ever paid a coach was $1,000 a month. But I fired him six weeks after we started. At first, I was happy to pay the price. I was tired of trying to figure it out, and I didn't want to think about it anymore. I just wanted to show up and do the work. The coach I found worked with one of the best skimo racers in the world and had coached a non-skimo athlete to an Olympic gold medal. I figured I was in good hands. To start, things went as expected. Each week, I'd open Training Peaks to find the next block of workouts cut-and-pasted from a library. That in itself is not a problem. Workouts are like wrenches in a toolbox; they're not unique or custom-made. The art is in their application. The problems started when I asked questions. My expensive, world-class coach briefly responded to the first few and then stopped altogether. I never knew if he reviewed my workouts. And with the lack of dialogue, I couldn't tell if he was putting any thought into what I was working on. If this is happening to you—you're working with a coach but only getting the plan—you're not being coached. Instead, as my mentor Scott Johnston described my expensive experience, "You're having a training plan applied to you." I bailed after six weeks, $2,000 in the hole, but with an important lesson: **Plans aren't worth much on their own; it's the dialogue that steers the training.** ## What does real coaching look like? Below you'll find a series of workouts with the actual coach-athlete dialog preserved. Each session includes an anonymized version of the prescription, the completed session, and most importantly, the dialog the session triggers that informs the sessions that follow. Only eight of 21 sessions from a two-week window are included. Not every workout needs a conversation, but important ones always do. These are those workouts. 14 days · 21 sessions · \~28 hours · 1,726 TSS · 100 miles · 23,876′ ## The log - Aug 2Long run, 4h10m279 TSS - Aug 3Recovery walk23 TSS - Aug 4VK progression #3104 TSS - Aug 5Walk + easy aerobic run69 TSS - Aug 6Zone 2 w/ backward-walking intervals79 TSS - Aug 7Rest— - Aug 8Long run, 4h45m377 TSS - Aug 9Easy ride66 TSS - Aug 10Mobility / recovery12 TSS - Aug 11Easy aerobic run63 TSS - Aug 12VK progression #4138 TSS - Aug 13Zone 2 + core104 TSS - Aug 14Walk + max-effort session64 TSS - Aug 15Long run, 3h36m236 TSS ## Selected Sessions I've been working with "Theo" off-and-on for six years. He's currently training for a 50-mile trail race with 7,800 feet of gain. Previously, he's won a 45-mile race with 12,000 feet of gain. He has a high level of training knowledge himself but values coaching for the "outside view" that a coach provides and the discussions that it triggers. The following sessions were chosen because they show examples of what a coach-athlete dialogue can do: - Flag a passing comment to ensure it's not a hazard; - Adjust a session to fit within a client's life constraints while preserving the goal of the session; - Adjust the plan according to in-session results; - Notice similar comments that may indicate a persistent issue. Below you'll find how each selected session actually played out. "Theo" reviewed the transcripts and all content is being used with his permission. Anything personal has been removed. Each card shows what was said before the session, if anything, and after. The GPS tracks and heart rate profiles are real, the actual numbers are not shown. ### Aug 2 — Long run Prescription > This run is used to improve your basic aerobic capacity. It should be done in the upper heart rate range of Z2 (as determined by the Aerobic Threshold test) if the spread between your AeT and AnT is more than 10%. If that spread is <10% then do this run mostly in Z1 with no more than 30min in Z2. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client.) Before > Me: Could this session be a 4–5 hour run? It'd be nice to get a longer (running) benchmark to estimate with. > > Once we have that, I'm wondering if we should reprioritize between the VK bounce, ME, and general volume. > > Theo: Yes that will work. > > Me: Do you have something nearby that would resemble the first portion of the course? Climb to start, rolling, and return at similar altitude? Doesn't have to be exact, but the more similar the better. > > Theo: I'm sure I can find something so will check the trail map but I really like the idea of being as specific as possible 😊 8.7 mi · +4,101 ft Aug 2 — long run — GPS track with topo contours from his actual elevation data, plus distance and vertical gain. Heart rate is profile only. No coordinates, splits, or bpm shown. After > Theo: Not sure if this can provide some useful information since it was most likely a more technical and steeper trail than the first climb. It was the only one I found pretty close by. Felt kinda up and down and strangely at the top got a bit of vertigo (never happened before) so I took a little break and enjoyed the scenery. Last mile to the top it was pure mountaineering 😊. I could definitely feel some DOMS from Friday. > > Me: Okay, understood. It's late here, so I'll make a closer comparison tomorrow. > > Vertigo: > – While on trail? Or near an exposed section? > – Light-headed? Could depletion have been a factor? > – Or altitude? You were pretty high. > – Anything you're worried about? > > Theo: I was at the top and sitting down. I think I could have been the heat so I'm not very worried at this point but will keep and eye on it. As I mentioned I never felt this before and I've been at higher altitudes ### Aug 4 — Interval progression Prescription > WARM UP > 15 min easy > 3' @ AeT HR > 2' @ AnT HR > Pause & check La > > WORKOUT > 5x > Work: 1'15" @ 3.0 mph > Reco: 2'45" @ 2.8 mph > > 2' rest and check La > > 5x > Work: 1'30" @ 3.0 mph > Reco: 2'30" @ 2.8 mph > > Pause and check La > > COOLDOWN > 20' @ ≤75% VK TT pace > Check La > > (**Context**: This is a sub-threshold "bounce" workout to improve aerobic power. Speeds are set by lactate during a time trial. Treadmill is set to a 20% incline.) Before > Theo: Legs are feeling better this morning so I aim to do this later today. > > Me: \[arms crossed\] \[foot tapping\] > > #jk :-) Aug 4 — VK progression #3 (treadmill) — heart-rate profile only, indoor session (no GPS). No bpm shown. After > Theo: 😂🙈 > > The work intervals I felt stronger (they seemed easier) with the exception of the last \~20” of the 4th and 5th interval on the second set. The hardest part of the whole workout was the “rest” periods, when my legs were working pretty hard and felt tight. > > Lactate: > After warm-up: 2.8 (I had to retest since on the first one I got an error message) > After 1st set: 3.6 (I had to pause for a bathroom break after the second interval) > After 2nd set: 4.4 > After cooldown: 1.4 > > Me: Okay, great. RPE is positive. “Felt tight” where? > > Warm up and cooldown are improvements, and post-sets are within the LP's error (0.2 within a session; 0.3 between sessions). > > Let's keep these speeds for one more session. If lactate doesn't decline next time, then we may want to notch them down 0.1 mph. > > Theo: Sounds good. > I felt tightness in the calves/ankles areas when doing the “rest” intervals ### Aug 6 — Zone 2 w/ backward-walking intervals Prescription > Warm up gradually for 15-20 min so that the final 5 min are at Aerobic Threshold HR and you have a good sweat going. > Run the remaining time as close to AeT (or RPE 4-6) as you can manage without going over it for more than a total of 5 minutes. Walk the steepest sections if you need to. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client. Backward-walking intervals were added to strengthen the client's VMO.) Aug 6 — zone 2, backward-walking intervals (treadmill) — heart-rate profile only, indoor session (no GPS). No bpm shown. After > Theo: Walking backwards intervals reminded me of this commercial 😂 > > Felt good overall and pretty refreshed at the end > > Me: I'll tell Scott to tell Tom. :-) > > Reminds me: Scott said he usually puts the backwards work in the warm ups, but I think for general sessions either approach will work. > > How's the quad fatigue during them? Let me know if it's “end of 2nd interval”, etc, and we can adjust from there. > > Theo: Got it. For this one number 3 and 4 started to get a little fatigue towards the end (maybe last minute or so). I took 5 min in between them this time. ### Aug 8 — The hot one Prescription > This run is used to improve your basic aerobic capacity. It should be done in the upper heart rate range of Z2 (as determined by the Aerobic Threshold test) if the spread between your AeT and AnT is more than 10%. If that spread is <10% then do this run mostly in Z1 with no more than 30min in Z2. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client.) 18.9 mi · +4,088 ft Aug 8 — long run — GPS track with topo contours from his actual elevation data, plus distance and vertical gain. Heart rate is profile only. No coordinates, splits, or bpm shown. After > Theo: Legs felt heavy for the first 30min then got better up to the last 4 miles or so where I also ran out of water so it was a bit of a struggle bus to the end. Overall it felt like a good long run but I wish it was winter already 😊. Too hot even in the morning. It was 95F by the time I finished. > > Theo: HR stayed pretty high compared to the effort starting the second climb. Don't know if it was the heat or the air quality > > Me: Holy crap... That is hot. I suspect that explains the HR. And 19 miles. Nice work. > > Reminds me: Are you using the breath-rate sensor at all? Would be interesting to see if breath rate stays constant in the heat vs HR. Just curious though, not crucial. > > Theo: I did not use the sensor but I will try next time. Last time I had some issues with it connecting to the watch. The power is from the watch. I also have a separate power sensor but been using it only on the treadmill ### Aug 11 — Aerobic base run Prescription > Aerobic run keeping it an easy and enjoyable effort. This should not feel challenging. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client.) Aug 11 — aerobic base run (treadmill) — heart rate profile only, indoor session (no GPS). No bpm shown. After > Theo: Definitely a good call to push the workout to tomorrow and I should be able to do it in the morning which will be better from a temperature point of view 😊 > > I successfully reconnected the Tyme sensor to my Garmin so the data should be there somewhere. Now the Stryd sensor is having some struggles but I think I can fix it 🙈 > > Me: Okay, sounds good. I'm not current, but Stryd... :-( ? > > Theo: Stryd is a power meter pod thingy > > Me: 😁 I know... How do you like it? I tried one many years ago but sent it back. > > Theo: I have a love and hate relationship with it 😂. I think it can provide some good data on flat but trails not so sure. Also for treadmill workouts you need to select the incline every time it changes to provide accurate values > > Me: Yeah, sounds like it hasn't changed. I sent it back when they sent me to an article that said the reading would change with terrain, turning trail running into a triathlon (or more). ### Aug 12 — Tight Ankles Prescription > WARM UP > 15 min easy > 3' @ 2.5/2.6 > 2' @ 2.9 > Pause & check La > > WORKOUT > 5x > Work: 1'30" @ 2.9 mph > Reco: 2'30" @ 2.7 mph > > 2' rest and check La > > 5x > Work: 1'45" @ 2.9 mph > Reco: 2'15" @ 2.7 mph > > Pause and check La > > COOLDOWN > 20' @ ≤75% VK TT pace > Check La > > (**Context**: This is a sub-threshold "bounce" workout to improve aerobic power. Speeds are set by lactate during a time trial. Treadmill is set to a 20% incline.) Before > Theo: Moved it to tomorrow since after the warmup the legs still felt a bit heavy. > > Me: 👍 Aug 12 — VK progression #4 (treadmill) — heart rate profile only, indoor session (no GPS). No bpm shown. After > Theo: Legs felt decent this morning. Ankles still felt tight even if I went with a lower stack shoes. Any suggestions for unlocking ankles? > > Lactate measurements: > After warmup: 2.8 > After 1st set: 3.6 > After 2nd set: 3.8 > End: 2.0 > > Me: Not sure. Haven't heard of that before. Ankles or calves? > > Just to confirm: this was at the new speeds, not the old ones? > > Theo: Ankles mostly on the outside leg area. > Yes it was at the new speeds > > Theo: Went to see my PT and she gave me some ankle mobility exercises to do plus she dry needled it so hopefully it will be better. My peroneal muscles were super tight > > Me: On speed, let's try one step down next time. Plus, you'll probably be well-recovered by late next week, so that'll be a good benchmark. > > On ankles, let me know if it doesn't improve. The general load has ramped up quite a bit, so that could be an issue too. We can back off if necessary. ### Aug 13 — Robo Scott Prescription > Warm up gradually for 15-20 min so that the final 5 min are at Aerobic Threshold HR and you have a good sweat going. > Run the remaining time as close to AeT (or RPE 4-6) as you can manage without going over it for more than a total of 5 minutes. Walk the steepest sections if you need to. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client.) Aug 13 — zone 2 (treadmill) — heart rate profile only, indoor session (no GPS). No bpm shown. After > Theo: Kept it nice and easy since legs were a bit heavy after yesterday. Did the first backwards intervals at 15% and the last 2 at 20%. No noticeable accumulation of fatigue during any of them. > Felt relaxed at the end > > Me: Super. Good choices, and seems like backward strength is increasing? Who woulda thunk! (Sersly, I was kinda surprised when it was first mentioned, but I've noticed it just doing it at home.) > > Also, for gain adjustments to TSS, if you want to keep doing them, no problem. Or I can have Robo Scott\* do it weekly when I plan subsequent weeks, whichever you prefer. > > \* Kylee called me that once. Weird, right? :-) > > Theo: “Robo Scott” that's hilarious. Okay I will leave them as they are. ### Aug 15 — A good note to end on Prescription > This run is used to improve your basic aerobic capacity. It should be done in the upper heart rate range of Z2 (as determined by the Aerobic Threshold test) if the spread between your AeT and AnT is more than 10%. If that spread is <10% then do this run mostly in Z1 with no more than 30min in Z2. > > (**Context**: This is a description from an Evoke Endurance library workout, adjusted in intensity and duration to the needs of the client.) 15.0 mi · +2,428 ft Aug 15 — long run — GPS track with topo contours from his actual elevation data, plus distance and vertical gain. Heart rate is profile only. No coordinates, splits, or bpm shown. After > Theo: Ran the loop with a friend and we ended up being a tad short on the planned time but I think I will do the same tomorrow to make it up 😊 > Legs felt tight for the first 30min or so but loosened up after. Only the right hip/glute was still a bit tight throughout. The last 3 miles or so were on the road and the legs felt like they wanted to go faster. Overall I'm pretty happy with how it went and it was also 15-20 degrees cooler > > Me: Okay, super. Sounds like you're absorbing the training well, wanting to go faster. > > I know you mentioned a PT and some needling. Is that, or something similar, a regular thing? Might be a good idea; you've mentioned tightness several times. ## What are the benefits? Proper one-on-one coaching has five benefits. The first two are what you'd expect: 1. **Delegation of planning**: Rather than studying training theory, choosing a direction, and stressing over its effectiveness, the athlete shows up with running shoes and a proper heart rate monitor (with a chest strap). 2. **Built-in accountability**: Knowing another human being is going to check your work is a natural motivator to get it done. The last three are even more powerful, but you only learn them inside a coach-athlete relationship. They're what the sessions above actually show. 1. **An outside view**: Self-coaching can work, but it's error-prone and fraught with risk. (Ask me how I know.) An experienced observer can offer useful insight. 1. Above, I asked follow-up questions to Theo's vertigo comment because it could be a safety issue in technical terrain, especially at altitude. 2. **Ongoing collaboration**: An athlete-coach relationship is a conversation—about what's working, what's not, and what's next—not a top down, command-and-control stream of directives. 1. Above, Theo wanted to extend a session on August 2\. Not a problem, but I suggested making it as race-specific as possible. 3. **Responsive steering**: Athletes don't follow training plans. Plans follow athletes. Based on the conversation, the plan changes. 1. On August 4th, lactate values were within our target range, but need to decline. We tried one more session with only slight improvement, so we're notching down the speed next time, not blindly marching forward. If you have an important training objective and you're interested in what this might look like for you, email [coach@evokeendurance.com](mailto:coach@evokeendurance.com) or fill out [the Evoke Endurance Intake Form](https://evokeendurance.com/coaching-intake/?ref=scottsemple.com). (If you want to have an intake interview with me in particular, say so in your notes.)