Shelly binsfeld

 

Shelly Binsfeld has achieved USA Track and Field Level Two and Lydiard Level Two coaching certifications and previously Power Pilates instructor certification. Within her 17-year running career, Shelly has raced on award-winning teams including her Colorado high school team, Minnesota State University, Mankato Division II college team on a full ride scholarship, and the Willow Street Athletic Club.  Her numerous achievements include winning the 2010 Mohawk Hudson Half Marathon, 2011 Hudson Mohawk Road Runners Club Grand Prix, and second in the USATF Adirondack Grand Prix for 2010 and 2011. Shelly blends her knowledge and desire for running with her joy of coaching runners of all ages and abilities.  Her coaching has entailed YMCA personal and group instruction, founding and leading a USATF youth team, and volunteer assistant coaching for the College of Saint Benedict.  Shelly’s mission is to individually optimize her athlete’s hard work in an intelligent way.

 

Personal Records during Current Age Group of 30-39

Mile - 5:19 Memorial Mile 2013

5K - 18:13 Flat Fast 5K 2013

10K - 38:15 Tuft 10K 2012

10 Mile - 1:08:37 Medtronic TC 10 Mile 2018

15K - 59:32 Stockadeathon 2011

Half Marathon - 1:26:05 Mohawk Hudson Half-Marathon 2011

 

 

“Happy to see Shelly B using her extensive experience as a competitive racer, a USATF coach, and a mom of several gifted athletes to share her wisdom to the next generation. Be the best you can be...always!

Vince Juliano

HMRRC Hall of Fame Recipient 2013

Stockade-athon Race Director 19 years

Contributing writer and historian on the sport of distance running in NY for over 25 years

Created the USATF Adirondack Grand Prix Series in 2007

SARAH Didomizio

I have been running for a few years after taking a 15+ year hiatus from the sport. About six months ago, I decided that I wanted to run a half marathon but knew that I needed some assistance to keep moving towards that goal.  I found Shelly through an online search and I couldn’t be happier about my decision to contact her.  At first, I was a little apprehensive at contacting Shelly… after all… how effective is online coaching?!  I can tell you from my personal experience that it is absolutely fantastic! 

 Sister and Sarah

Sister and Sarah

When we first talked, Shelly and I discussed the training methods I’d used before, what her philosophy on training was, what my goals were and how she thought we could get there.  We hit it off right from the start.  One of the great things I liked about Shelly was that her goal is to get her athletes to the starting line in the best fitness possible, which means making sure you’re giving your body the time it needs to rest after putting in those hard workouts. I knew too many fellow runners who pushed their bodies to the point of injury and ended up missing out on their goal events due to it.

Shelly uses a combination of training tools including the Final Surge platform, which is a great way to share workouts, comments about the workouts, what you’re feeling, etc.  She also can be easily reached via phone, email and text messages to talk about workouts, any issues/injuries, and just about anything else that’s going on.  I think at times she’s part psychologist when it comes to running.

In the six months since contacting Shelly, I’ve gone from run/walking 5ks to running my first 10k and my first half marathon! Throughout the spring and summer, she consistently worked with me in evaluating my fitness, training progress and goals to adapt my training plans to meet my goal of running a half marathon in the fall.  I’m excited to see my results next year after another six months of training with Shelly!


1st Half Marathon: 2:30:42 E-Race Cancer HM 2018

Sarah works with Shelly through Weekly Training Guidance. It has been a very effective partnership.

COLLEEN

I met Shelly 7 years ago now! I joined her YMCA Couch to 5K Class. At that time, my one mile pace was a blistering 9:32.  That class ended and I was hooked and I continued to attend Shelly’s pacer group at the YMCA.

Through Shelly’s encouragement over the years I found the courage to sign up for my first 10k, my first half marathon, and then my first marathon! Along the way, I moved to California, fell in love with trail running, and decided to pursue online coaching with Shelly to reach my new trail running goals even though we were separated by several thousand miles now. There is not a day that goes by that I am not thankful for that decision!

 Colleen after a California trail race.

Colleen after a California trail race.

I can promise you training with Shelly she will set up a smart training plan for you, that is custom tailored to where you are as a runner. This fall she got me from a year of no running due to injuries, to a half marathon PR in four months! She has an incredible wealth of knowledge about running and training, I didn’t know what I didn’t know until I met her!

But while that is all true, what I value most about training with Shelly is her love and passion for running and her sincere desire to see me succeed. Shelly’s enthusiasm is incredibly contagious. Her unwavering belief in my own personal goals and her commitment to helping me reach them causes me believe they are possible too! Shelly has the ability to listen to me fall apart at times, mentally and emotionally, and patiently encourage me, refocuses me on why I’m doing what I’m doing, and gets me to fall back in love with the sport and believe in myself. She knows when I need a push to try something harder, and when I need to fall back and rest (even if I don’t know it myself!).  We have some new lofty goals for 2017, and I am looking forward to us crushing them together! But most of all, I am going to enjoy this process with an awesome coach and running partner! 

Current 1/2 Marathon PR: 1:49:51 Hilly Berkeley Half 2016

50K PR: 7:12:16 Headlands 50K 2017

Colleen has been working with Shelly for the past year through Weekly Training Guidance. They communicate consistently through text, email, phone calls, and an online training log.

Theresa

 Theresa with her two cute daughters

Theresa with her two cute daughters

I have only been a runner for about a year but it has been a year of consistent improvement thanks to Shelly.  Last year I had to walk part of a 5K and now I am running half marathons.  Shelly works with me on speed and provides me advice to train throughout the week which is paramount to increasing endurance and avoiding injury.  I just ran my second half marathon and took 6 minutes off of my half marathon time from last month.  Although I have only been running for a year I plan to work towards a full marathon by the end of the year.  Thank you Shelly! -- Theresa Loomis

Current 5K - 23:32 @ 7:34 pace - 5K Strides for Stride June 2016

Current 10K - 47:17 @ 7:37 pace - Great Pumpkin Challenge 10K October 2017

Previous 1/2 Marathon - 1:55:20 @ 8:49 Pace - SPAC Rock and Run - May 2016                     Current 1/2 Marathon - 1:48:14 @ 8:16 pace - Mohawk Hudson - October 2016                   

Theresa first met Shelly at a Y Running Clinic and worked with her through a small group training class through the Southern Saratoga YMCA. Currently, Theresa receives Weekly Training Guidance online and in person seeking to grow as a runner.

ChIara

 Shelly and Chiara after the Seneca 7 relay race.

Shelly and Chiara after the Seneca 7 relay race.

I've known Shelly for about 11 years when we were each taking turns having 4 children and navigating the changing seasons of life (as well as our ever-changing bodies).  She and her husband dedicated much time to youth in our area and she lead a mom's group geared toward women with young children.  If you know Shelly, you know she doesn't do anything halfheartedly.  She is a life-long learner and becomes a student of the craft she is passionate about, humbly encouraging others to do the same.  

I reconnected with Shelly last winter, soliciting much needed help for this novice runner to complete a relay race.  Gleaning from her knowledge allowed me to "trust the process" and train forward.  A few short months of consistent training and I PR'd in my 5K and was well under the original goal for my 3 legs of the relay race.  I had the honor of having her as a teammate and got to see her racing experience in action, not only in kicking some serious butt- but also in her vast knowledge of the sport from nutrition, rest, stretching, what to wear, pacing, form, and even how smiling can improve performance!

I'm excited to be back on track, have a plan, and see what this body can do!  She has helped me to create a workout plan that works for this crazy season of life with four young kids!     

Current 5k - 24:00 @ 7:43 pace - March 2017

Chiara has worked online/text/phone with Shelly to prepare a long relay race and to improve her running fitness. 

Allie

 Allie looking strong in her Great Plains 10K in March 2017.

Allie looking strong in her Great Plains 10K in March 2017.

Working with Shelly has helped me significantly improve my running form so that I'm able to run longer and faster without pain afterwards. Her training plans have helped me stay focused on my running goals while also encouraging active recovery. Working together on my training has also allowed me to learn more about my own body and when I am able to push harder and when I need to appreciate the work I've already put in and just enjoy running. -- Allie Kline

Current Mile PR: 7:01 (2016)

Current 5k PR: 24:54 (2016) - Dropped 4 minutes in 2 years

Current 10K PR 51:46 (3/2017)- Dropped 6.5 minutes in 1 year

Allie Kline first worked with Shelly in the form of personal training, then within a small group. After a move to the Midwest, Allie worked remotely with Daily Training Guidance through online and email. She completed her third 10K (6.2 miles) race, slicing off 6.5 minutes in one year.

Coaching Services

My mission is to help optimize your hard work in an intelligent way. With my 14 years of running experience, I will navigate you through the sport of running. Whether you are a recreational or competitive runner, I can optimize your workouts to help you accomplish your goals. I strive to understand the athletes that I coach. Based on your training schedule, past injuries, time limitations, and goals, I can adjust your workouts to optimize your results. Being a mom of 4, I understand what it is like to train with limited time resources. We can target areas to improve in with specific drills and workouts. With over 250 completed races under my belt, I can help you navigate through race strategies and mental toughness. I truly love running and hope that it is contagious to the athletes I coach. Let’s team up and optimize your hard work in an intelligent way.

Located in the Northwest Suburbs of the Twin Cities, MN

Serving athletes all over the USA

 Shelly communicates training schedules with her runners through the Final Surge platform.   Her clients have found it to be simple and helpful, receiving a daily email with their upcoming workout details.   Athletes’ data automatically uploads onto Final Surge, sending a workout summary with any extra comments from the runner to Shelly’s email inbox.   Shelly can examine the detailed data on Final Surge and advise the runner accordingly.   Message boards add another layer for her runners, since Shelly and the group share information and insights with each other.

Shelly communicates training schedules with her runners through the Final Surge platform.

Her clients have found it to be simple and helpful, receiving a daily email with their upcoming workout details.

Athletes’ data automatically uploads onto Final Surge, sending a workout summary with any extra comments from the runner to Shelly’s email inbox.

Shelly can examine the detailed data on Final Surge and advise the runner accordingly.

Message boards add another layer for her runners, since Shelly and the group share information and insights with each other.

 Click on Box and select Minnesota to find my PROFILE

Click on Box and select Minnesota to find my PROFILE

 

 

Daily TRAINING GUIDANCE

Training Guidance by email/phone consists of individualized training plans, accountability, training log monitoring, race strategies, mental training, and access to a competitive runner and coach that is constantly learning more about the sport of running. Coach Shelly will review your Final Surge online training log daily, watching to see how your training is progressing. You are also welcome to contact her by email and text throughout the week. This service is especially helpful for runners who want accountability, the ease of a prepared individualized training schedule, or to take their training and racing season to a new level.

$125 per month for Daily Communication or $100 per month for Weekly Communication

 

HEALTH GUIDANCE

Health Guidance by email/phone consists of individualized exercise plans, accountability, exercise and food log monitoring, and access to a dedicated health specialist and coach that is constantly learning more about the body. Coach Shelly will check over your online health log daily, watching to see how your plans are progressing. You are also welcome to contact her by email and text throughout the week. This service is especially helpful for those who want accountability, the ease of a prepared individualized exercise schedule, or to take their health to a new level.

$75 per month

TEXt me WORKOUts

Text Me workouts can help focus your training and keep you on track. You can request a workout by text and receive a personalized workout within 3 daylight hours (often sooner). Once I receive your request I will ask a few questions to determine a proper fitting workout. The Text Me workouts can be purchased in a package of 10 for $50. When purchasing a Text Me package I will ask a set of questions in order to understand you as a runner and your current training. Text Me workouts are suggested for use after we have met in person for a coaching session.

$50 for 10 Text Me Workouts

 

PERSONAL TRAINING

Let's workout together!  Whether it be completing a difficult new workout or learning strengthening exercises that will take you to the next level, we can experience the workout together. Using a slide by slide view of your stride, I will break down the different aspects of your running form.  Perhaps you desire a training schedule that fits you specifically, we can sit down and hash out the best plan for you. Personal training available in the Minneapolis and St. Paul, Minnesota regions. How can I help you?

$40 per hour session for adults, $30 per hour session for children

 

SMALL GROUP TRAINING

Gather your training partners together to complete a inspiring speed workout. Coach Shelly will challenge your group as a whole while also gearing the workout to fit each runner individually.  The small group training can be done at your local track, trail, or hill.  During the training you will gain the knowledge to perform the workout in an intelligent way.  By collectively accomplishing with encouragement and joy, you can have a fantastic workout.

$60 per hour session for one group of 2-6 runners

 

Strength and Flexibility Training for Runners

Compliment your training with exercises that can reduce injury and improve performance.  Using a vast variety of body weight or simple movements, Coach Shelly will demonstrate the supplemental training and help you get comfortable with the exercises.  Individualizing your routine to support the needs of your body and training load will enhance your fitness and running form.

$40 per hour session  

 

Use Contact Form to receive information on coaching services

http://www.runningcoachshelly.com/contact/

 
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Articles

12 Keys to a Successful Season in the Adirondack Sports Magazine

Passing on the Joy of Running in the Adirondack Sports Magazine

Ebb and Flow of Training in the Adirondack Sports Magazine

Why Running Without A Watch is so Important For Your Training by Amanda Casanova of Women's Running

Navigating Winter: How to Keep Up your Mileage During the Winter Chill Run Minnesota Magazine

MAKE 2018 A YEAR TO REMEMBER:RACE OPTIONS AND CONSISTENCY in the Adirondack Sports Magazine

RACE SMARTER TO THE FINISH LINE in the Adirondack Sports Magazine

4 Tactics to Run As a Family by Ashley Lauretta of Map My Run

IN- AND OFF-SEASON TRAINING in the Adirondack Sports Magazine

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Clinics

 

Shelly Binsfeld is USA Track and Field Coach with an interest in a balanced body.  With experience in as a Power Pilates Instructor and she works with her clients to address flexibility, strength, and fitness.  Shelly continually seeks to understand how the body and mind work together. 

Clinics that Shelly has presented -

Foam Rolling Class @ Chingachgook YMCA Camp for Labor Day Weekend and Women's Weekend

Running Clinics for Beginner to Advanced Athletes

Easy Your Stress Away - Foam Rolling and Stretching for the Worker