Sole Legacy Coaching wants to help you explore the many paths to fitness!
Check out the many paths that you might take on your journey to becoming a smarter athlete.
Who is Sole Legacy?
May I introduce myself, Alethia Mongerie, but call me Coach Mekela, primary coach for Sole Legacy Coaching, LLC. I have always exercised, and running has always been my favorite activity. But it wasn’t until there was a health challenge on my job in 2011 that I started participating in races and shed the fair weather, weekend warrior mantle. Much to my surprise I could perform decently for my age group (53), and would often win Age Group awards. I have an awesome coach, Miki, who brought out my potential and literally changed my life. In 2012, I joined Black Girls Run! and discovered the fun of running, racing and embracing a healthier lifestyle within this sisterhood. I volunteered to be a Run Coordinator and then an Ambassador for the club. I have served on a few race committees and paced a few race distances, 10 milers and half marathons. I run marathons, sometimes trying to qualify for Boston, sometimes supporting first timer marathoners, sometimes for shiny things, or sometimes just because (endurance runners are kind of like that, we really don’t need a reason). One of my nicknames is the Lil Race Bunny, because I am always involved in a local race in one capacity or another. I have served as an ambassador for race organizations, and various products. As I met more experienced runners, the nerd in me wanted to learn more about the science of running, in particular Women’s Masters running. When I certified as an RRCA Endurance Coach in 2016, I co-founded Sole Legacy Coaching with the intent of sharing and helping women become smarter athletes. Well one thing leads to another, one of my athletes wanted a strength training program, so I pursued my NASM Certification in Personal Training to complement my coaching and I am constantly working on those continuing education credits. I have completed certifications in Women Specialized Fitness, Sports Nutrition, Home Gym Design and Group Personal Training. In 2020, I joined the Game Changers program as a Mentor to fellow women of color coaches, continuing my mission of helping women in their journeys. Monday through Friday I am a Knowledge Management Solutions Architect for a prestigious law firm, but on the weekends, I am your long-distance run partner. As of this writing (2024), I have completed 19 marathons, and over 200 other races of various distances. My passion is to encourage others to “Take It to The Next Level”.
Honored to help
Training Program Pillars
1st Pillar
EASY TO FOLLOW:
Each workout is explained and links to resources are included if necessary. When following the plan as designed, the desired adaptations will be achieved and the outcome is successful.
2nd Pillar
FITS YOUR SCHEDULE:
One of the customization options, for most of the plans is that it will fit your schedule. For example, if you can only run 3 days a week, then the plan will have the 3 most important workouts that should be run.
3rd Pillar
WORKING WITH SMART GOALS:
We start at current fitness level and work towards goal level. This method will reduce injury risk by not doing the dreaded “Too Much Too Soon”. Workouts will vary, with a mix of Easy, Speed, Threshold, and Long. Each workout has a purpose. In order to achieve the desired adaptations, the workout should be followed as prescribed.
Pick Your Direction
Notice: When I recover from my hip surgery in May, I will add more programs .
Initial Consultation
Contact via zoom or phone call. 20 minutes. We can talk about your goals. Free.
Current Running Fitness Evaluation/Form Analysis
Evaluate current fitness level by time trial or recent race results. A Form Analysis can be completed by reviewing video of your running. [either taken by Coach in person or sent by athlete] $.
Group Program
Group Plans are great when there is more than one athlete preparing for the same event. It's fun when everyone complains about that LT workout. In other words the mutual support comes in many forms, running partners, helpful preparation tips for the particular event to name a few. $.
Plans Only
Goal based training plan customized to your current fitness and goals. $.
- Unlimited messaging via email
- A training plan designed to fit you and your potential
- Full access to your online/mobile Sole Legacy/Final Surge training plan and resource files
Private Coaching
Private Coaching elevates Plans Only, with a customized training plan designed exclusively to fit you and your potential, along with personal guidance. Communication via text/email and workout analysis with feedback. Frequent communication with your Coach helps to keep everyone on the same page and progression in a positive direction. $
Reach out for more information
If you have been following freely available stock plans and do not understand the terminology, do not feel as if you are progressing, or wonder if you are doing the right thing the right way, you need a coach.
Response expected within 48 hours.
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