ospreyendurancesolutions@gmail.com
Welcome to Osprey Endurance Solutions (OES)!
The primary focus of OES is to help runners 40+ with the creation of customized, hybrid running plans to support individualized running goals for distances up to and including the marathon. I can help runners of all ability levels, from new beginner to seasoned veteran; whether you are a seasoned marathoner, a Masters runner in need of a fresh program or someone who would like to start (or re-start!) running, we can work together to develop a personal training program that respects your availability to train, your personal running goals and your unique abilities to help reach your marathoning goals.
Running: Our core hybrid program is based upon a model of quality over quantity; while some programs will have you running upwards of 60-70 miles per week in preparation for the marathon, this amount of mileage may not be optimal for the Masters runner, as the cumulative effect of many years of running and higher mileages cannot be maintained without some noticeable negative impact.
Our program is research-based and has a superb success record for those hoping to improve their endurance/marathon performance. The program consists of 3 runs per week, to include a speed-work session (often known as interval training), a tempo run and a long run. These 3 runs are augmented by 2-3 days of cross-training sessions (cycling, rowing, elliptical, rucking) to help maximize aerobic fitness utilizing low-impact alternatives to running, allowing the body to “rest” while simultaneously adding fitness to the weekly training program. Research has clearly demonstrated the positive results of using this program and there are numerous examples available attesting to the program’s effectiveness. Runners are also introduced to strength training and stretching, which are key additives to help minimize the possibility of injury.
If you’d like to get an idea of where you’ll go with this program, check out the books “Run Less, Run Faster: Become a Faster, Stronger Runner With the Revolutionary FIRST Training Program” by Bill Pierce, Scott Murr and Ray Moss (for the very motivated!) or “Train Smart Run Forever: How to Become a Fit and Healthy Lifelong Runner by following the innovative 7-Hour Workout Week” by Bill Pierce and Scott Murr; the first book is especially relevant for those runners who are experienced and still hope to maintain a high level of racing fitness, while the second book offers an alternative approach to running and racing that can still help keep you in top running condition but with a slightly more relaxed approach. If you sign on to receive coaching, you’ll need to grab yourself a copy of one of these, as much of the details are resident in the books; the benefit of coaching is that you’ll get personalized attention as you train, vice having to work things in a solo manner. This can be extremely beneficial in helping you stay focused, on track and to have someone to guide you and answer any questions. ** Please note: there is currently no certification program available which certifies coaches in the methods described in these 2 books. However, as a certified Road Running Coach, I have extensively utilized the programs detailed in both books myself and used these programs in the development of programs for other runners; they really work!
Primal Health: As a certified Primal Health Coach, I can also provide coaching for those who are interested in changing the way that they eat to help optimize your performance objectives (and improve your overall health!). The Primal approach to eating is counter to the typical Standard American Diet, which is grain-based and emphasizes high-carbohydrate intake, and focuses instead on eating a higher fat, lower carbohydrate diet to help alleviate the over dependence on carbohydrates as the primary bodily fuel in favor of reprogramming your genes to utilize fat as the primary source of fuel. Sound complicated or somewhat different from what you hear on a daily basis? I have a 21-day program that I can introduce you to that will help you kick the dependence on carbohydrates, help “reprogram” your genes and help you to lose weight, improve your overall health, which will help you in the attainment of your running goals. For more information, check Mark Sisson’s book “The Primal Blueprint 21-Day Total Body Transformation: A step-by-step, gene reprogramming action plan” for more information; once you’ve seen the documented benefits that this program can provide, let me know and we’ll get rolling!
About your Coach
Bob Moseley is a seasoned running coach/marathoner. He is certified as a Road Running Coach by the Road Running Club of America (2006), holds a certification in Sports Coaching from the United States Sports Academy (2009), is a certified Primal Health Coach (2023) and has a graduate certificate in Coaching from Fielding Graduate University (2012). He has extensive experience developing marathon/endurance-focused training plans and has completed 27 marathons/ultramarathons with a personal best time of 2:36:20 (marathon) and 3:59:00 (50K). Originally from Massachusetts, Bob is a graduate of the University of Massachusetts/Boston, Fordham University and Fielding Graduate University. He spent 22 years on active duty with the U.S. Navy.
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