MIT 3/15/09
Photos - Click here
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Tuesday, March 31, 2009
Wednesday, March 11, 2009
Pilates and You
Ever considered the serious stretching & core strength benefits of Pilates as it relates to Tri?
See Doug's experience with one local Pilates Master at the following link
Pilates Article
See Doug's experience with one local Pilates Master at the following link
Pilates Article
Monday, January 19, 2009
Early Season Form
Here we are in Mid January already. Training has started for everyone with early season races, and if it hasn’t quite started for you yet it can’t be far off.
The Tri K 2 team has some stellar results already this year with the St Pete Classic 10k road race and the Clearwater ½ Marathon and 5 miler this past weekend. Wendy Johnson put on a great race in the St Pete Classic. Scott Vaughn posted a big PR by more than 3 minutes and was 12/32 in his age group with a time of 47.41!!! 3 min in a 10 K is huge. I think he is at the start of an A-1 race year!
Doug posed a time of 40.13 (5th) in the 35-39 age group with a perfect 5 k spilt of 20.06, after a HARD week of training, Val ran a 1.14 with her heal pain, a SISU effort. Thanks to Dror’s advice ,yours truly hit my goal of breaking 50 min, with a little help from Scott and Doug, thanks guys!!.
Jose Baez and Jose Baez Jr both ran the Clearwater ½ Marathon and 5 miler respectively. Jose posed a time of 2.24 for the ½ and was glad to be somewhere warm instead of freezing in Chicago…at least he thought this was warm. It’s all relative, the rest of us are freezing here. KUDOS to Jose Jr, who posed a time of 34.50 for the 5 miler, avg. pace 6.58. He was 9th overall male and won his age group. Congratulations to all of you!
Doug and I proved out the benefits of OUTSPOKINS RETUL bike fit on Sunday with our first long ride 4+ hours on the Suncoast with some friends and training partners. The RETUL is like the MasterCard commercials – Priceless--added power in the hills and on the flats, pretty amazing. I saw a lot of Doug’s back wheel from a distance as he must have had a motor on his P3.
Happy Belated Birthday to Jodi who decided to go freeze in NY for her special day. Lots of good training rides and runs coming up soon. The Chilly Willy sponsored by Outspokin is Feb 8 so mark your calendars.
Now is the time to make sure that all those nagging injuries are put to rest – so you can focus on your training for 09 and reach your goals. Hopefully you have all done your goal setting for the year, have your races planned out and can be focused on what you want to achieve.
Train well, Race smart!
The Tri K 2 team has some stellar results already this year with the St Pete Classic 10k road race and the Clearwater ½ Marathon and 5 miler this past weekend. Wendy Johnson put on a great race in the St Pete Classic. Scott Vaughn posted a big PR by more than 3 minutes and was 12/32 in his age group with a time of 47.41!!! 3 min in a 10 K is huge. I think he is at the start of an A-1 race year!
Doug posed a time of 40.13 (5th) in the 35-39 age group with a perfect 5 k spilt of 20.06, after a HARD week of training, Val ran a 1.14 with her heal pain, a SISU effort. Thanks to Dror’s advice ,yours truly hit my goal of breaking 50 min, with a little help from Scott and Doug, thanks guys!!.
Jose Baez and Jose Baez Jr both ran the Clearwater ½ Marathon and 5 miler respectively. Jose posed a time of 2.24 for the ½ and was glad to be somewhere warm instead of freezing in Chicago…at least he thought this was warm. It’s all relative, the rest of us are freezing here. KUDOS to Jose Jr, who posed a time of 34.50 for the 5 miler, avg. pace 6.58. He was 9th overall male and won his age group. Congratulations to all of you!
Doug and I proved out the benefits of OUTSPOKINS RETUL bike fit on Sunday with our first long ride 4+ hours on the Suncoast with some friends and training partners. The RETUL is like the MasterCard commercials – Priceless--added power in the hills and on the flats, pretty amazing. I saw a lot of Doug’s back wheel from a distance as he must have had a motor on his P3.
Happy Belated Birthday to Jodi who decided to go freeze in NY for her special day. Lots of good training rides and runs coming up soon. The Chilly Willy sponsored by Outspokin is Feb 8 so mark your calendars.
Now is the time to make sure that all those nagging injuries are put to rest – so you can focus on your training for 09 and reach your goals. Hopefully you have all done your goal setting for the year, have your races planned out and can be focused on what you want to achieve.
Train well, Race smart!
Tuesday, December 23, 2008
training and racing motivation
found this on Ironman.com, thought I'd share.
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high
And you want to smile, but have to sigh,
When care is pressing you down a bit-
Rest if you must, but do not quit.
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you can never tell how close you are
It may be near when it seem so far,
So stick to the fight when you're hardest hit
It's when things go wrong that you must not quit
Here's to racing in 2009!
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high
And you want to smile, but have to sigh,
When care is pressing you down a bit-
Rest if you must, but do not quit.
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you can never tell how close you are
It may be near when it seem so far,
So stick to the fight when you're hardest hit
It's when things go wrong that you must not quit
Here's to racing in 2009!
Monday, December 15, 2008
The Perfect Blueprint?
I stumbled upon this really good article about what maybe the perfect mix of diet, lifestyle and just may be the perfect receipe for the endurance athlete...
http://www.marksdailyapple.com/what-is-the-primal-blueprint/
http://www.marksdailyapple.com/what-is-the-primal-blueprint/
Wednesday, December 10, 2008
What's Your Offseason Like?
First – Happy Holidays to you and your families and thank you all for your support in the 2008 racing year. Thanks for giving me the opportunity to be your coach and assist you in achieving your goals!!
What’s your off season look like?? Off Season to Florida athletes is an oxymoron…Off season – but “ I don’t need an off season”… ah! But your body does. I was fortunate enough to be on a webx last night with Mark Allen and Luis Vargas – way past my normal bed time! The essence of the call was goal setting and the off season.
The off season is a VERY important part of your training year, and key to your success for next year, depending on how you set your goals. It is also key to maintaining your health. – a good time to re-charge the batteries.
For instance, if you want to qualify for 70.3 World championships have you researched what your overall time will have to be? How fast will you have to swim? How fast will you have to bike and how fast will you have to run? What if your competition has their best day – you need to plan for that by 10%.
This is the time to look at your goals for next year. Where do you want to be at the end of next year? What is your big “A” race, and when is it. What do you have to do to get there. If your major goal for the year is qualifying for the 70.3 Championships in Clearwater, then you need to be thinking about what your race year will look like. When will you start to try to qualify – and what other races will you pick to do so if you Don’t qualify at your initial race.. how far apart will your qualifying efforts be. Can you still enter those races? Do they normally close early? How many races will you plan to do next year? Will you plan for adequate recovery time or race yourself into a “hole”.
A year or racing takes a lot of energy and focus. You need some time to let down and let your mind and body rejuvenate.
Change up your exercise, evaluate your individual strengths and limiters. Are you as flexible as you need to be? This is a good time to work on core strength, Pilates, Yoga, and Functional Strength training all play a role.
Do you need to work with an intuitionalist to really dial in on your nutritional needs. If you want to lose some weight now is the time – you cannot lose weight in the middle or a major training cycle.
You can take time off the bike and time off from swimming, but need to keep your running base. Since running is a contact sport and your tendons and ligaments are the last to get in shape, they are also the first to lose their fitness. This could cause injury when you gear up in the early part of the year. Running a minimum of 3 miles 3-4 times a week is enough to keep your run base.
Keep in mind that your body responds to variety in training, but will adjust to whatever you ask it to do.. so if you don’t mix things up you will NOT see any improvement in fitness. During the training and racing season we are training your aerobic and anaerobic systems, your carbohydrate, glycogen and fat burning systems and your fast twitch and slow twitch muscles.
If you have specific goals in mind for your training for 09, your training will take on new meaning. For instance if I have to run 9.5 min miles to qualify, I had better be doing it in training or I won’t be able to do it in racing. If you do this your mind will pull you toward this goal. This is the mind body connection. This as opposed to just going out and running – stopping when you feel like it with no particular pace or goal in mind.
Pat yourself on the back for all of your accomplishments for 2008 and access what you need to improve in for 2009. Come up with a list of goals to get you to your big event.
What will your time goal be? What can competitor X do on their best day? Be ready to go out at TIME X and prepare for perfection +5 to 10%.
The off season is ALSO a good time to get some running races in and recalibrate your “hard” meter.
So – enjoy your off season – set your goals for 2009 and give your mind and body some hard earned R&R!!
Train Smart
Recover Well
Pam
What’s your off season look like?? Off Season to Florida athletes is an oxymoron…Off season – but “ I don’t need an off season”… ah! But your body does. I was fortunate enough to be on a webx last night with Mark Allen and Luis Vargas – way past my normal bed time! The essence of the call was goal setting and the off season.
The off season is a VERY important part of your training year, and key to your success for next year, depending on how you set your goals. It is also key to maintaining your health. – a good time to re-charge the batteries.
For instance, if you want to qualify for 70.3 World championships have you researched what your overall time will have to be? How fast will you have to swim? How fast will you have to bike and how fast will you have to run? What if your competition has their best day – you need to plan for that by 10%.
This is the time to look at your goals for next year. Where do you want to be at the end of next year? What is your big “A” race, and when is it. What do you have to do to get there. If your major goal for the year is qualifying for the 70.3 Championships in Clearwater, then you need to be thinking about what your race year will look like. When will you start to try to qualify – and what other races will you pick to do so if you Don’t qualify at your initial race.. how far apart will your qualifying efforts be. Can you still enter those races? Do they normally close early? How many races will you plan to do next year? Will you plan for adequate recovery time or race yourself into a “hole”.
A year or racing takes a lot of energy and focus. You need some time to let down and let your mind and body rejuvenate.
Change up your exercise, evaluate your individual strengths and limiters. Are you as flexible as you need to be? This is a good time to work on core strength, Pilates, Yoga, and Functional Strength training all play a role.
Do you need to work with an intuitionalist to really dial in on your nutritional needs. If you want to lose some weight now is the time – you cannot lose weight in the middle or a major training cycle.
You can take time off the bike and time off from swimming, but need to keep your running base. Since running is a contact sport and your tendons and ligaments are the last to get in shape, they are also the first to lose their fitness. This could cause injury when you gear up in the early part of the year. Running a minimum of 3 miles 3-4 times a week is enough to keep your run base.
Keep in mind that your body responds to variety in training, but will adjust to whatever you ask it to do.. so if you don’t mix things up you will NOT see any improvement in fitness. During the training and racing season we are training your aerobic and anaerobic systems, your carbohydrate, glycogen and fat burning systems and your fast twitch and slow twitch muscles.
If you have specific goals in mind for your training for 09, your training will take on new meaning. For instance if I have to run 9.5 min miles to qualify, I had better be doing it in training or I won’t be able to do it in racing. If you do this your mind will pull you toward this goal. This is the mind body connection. This as opposed to just going out and running – stopping when you feel like it with no particular pace or goal in mind.
Pat yourself on the back for all of your accomplishments for 2008 and access what you need to improve in for 2009. Come up with a list of goals to get you to your big event.
What will your time goal be? What can competitor X do on their best day? Be ready to go out at TIME X and prepare for perfection +5 to 10%.
The off season is ALSO a good time to get some running races in and recalibrate your “hard” meter.
So – enjoy your off season – set your goals for 2009 and give your mind and body some hard earned R&R!!
Train Smart
Recover Well
Pam
Friday, December 5, 2008
Cool Article
Check out this cool article link that explains why humans are, ultimately, faster than your average four footed mammal. Sure has some relevance to endurance sports. Explain it to the Doberman the next time he or she decides to run you down...
http://discovermagazine.com/2006/may/tramps-like-us
http://discovermagazine.com/2006/may/tramps-like-us
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