Tag Archives: boston marathon

Perfect Weather Perfect Race

 Yesterday, we couldn’t have asked for better weather to run Earth Rock Half Marathon.  2 missing in the picture are Brenda running Big Sur Marathon and Priscilla running her first marathon New Jersey Marathon. As we ran our races in different states at the same time, we were thinking of each other. This make these ladies amazing to train with. They support each other throughout the training for their half marathon and marathons. Now we switch our focus to triathlon training. They make training fun!

Do you have a team that train together?

May Newsletter is hot off the press and posted at: https://gearupforfitness.files.wordpress.com/2012/10/gearupfitnessnewslettermay2017.pdf

What is the Voice In Your Head Saying?

Yesterday, Outside magazine had an interesting article, “The Voice In Your Head Will Make You a Better Runner.” Today, so many runners run with music because of the iPods and smartphones. But when you run a race, many races don’t allow headsets because of safety issues. Triathlons don’t allow any headsets/music at anytime during or you are disqualified.

When you are running with music outside, you are missing the point of the workout. Use nature as your music, birds will sing your way through run to allow you to meditate. Disconnecting from the music/smart phone allows your brain to clear and take a break  from everyday problems to solve issues faster. But it is the self talk that pushes you through the exhaustion  So when real life is challenging, you will be stronger to deal with it in positive, not as threat. Past couple of years, I had many life challenges but I got through it positive attitude.

So next time you run remove yourself from the music to contemplate your life challenges.

 

What is Your Special Place

Cyclists, Runners and Triathletes have special place that they can go to unwind. Last year, when I moved to live on Lake Gardner, I realized I was steps away from running on trails at Woodsom Farm. Today, I just couldn’t do the bike on the trainer but be running outside on this lovely spring day.  When I run to the top of Whittier Hill, I feel I am in the Sound of Music with the views. The pictures below are the views from the top of that hill.

 Woodsom Farm Lake Gardner and Powwow Hill

 A place to sit to contemplate or meditate

I am looking forward in a few weeks when the flowers and leaves on the trees.

Let me know what your special place you like to go to contemplate or Zen or meditate.

Quality vs Quantity Workouts

When you shop for furniture, car, clothes does your decision determine to buy for quality or for quantity. You probably go for quality.

That is how you should determine your workouts especially when you are short time. This has been a crazy week with work and appointments for me. Knowing I have half marathon at the end of the month, I put running before my swim and bike. But I made sure the run workouts are quality then have swim and bike be the recover workouts. Quality run workouts: 1 workout focus on your form; 2nd workout focus on hills and leg speed (cadence); 3rd workout focus on the endurance, the long run.

When you focus on the mileage numbers (quantity)  then you lose focus on the quality, the purpose of the workout. As a triathlete, this can difficult with 3 different sports. Then ask yourself what is your ultimate goals of your races, which quality will be first.

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Couch to 5K Hero Starts April 12th

Download registration form, fill it out and go to Latitude to sign up: CouchTo5KSpring2017

Decisions Do I or …

As a triathlete/runner, I am always making decisions for my training and my clients. It is January, I am in my 2nd Base Phase. Today schedule called for running hills for 5-6 miles but weather this morning was 15 degrees with wind chill of 5 degrees. Already started to feel my sinuses not happy and cold can trigger a migraine. My decision was to get on the bike for 50 minute doing 3 sets of tempo (flat and hill). Sinuses thanked me for that. Okay now when will the run happen? Tomorrow after I teach Triathlon Swim early, I will do a Fartlek/Interval run for an hour on the track at work. It will be quiet because of the snow. Thursday easy short bike and run.

Living in New England, you have to be smart and flexible with your training for January and February. When my triathletes and runners switch their workouts around, I listen why. They are being smart to know their limitations and they get it done. It is not worth to get injured or sick then you start go backwards.

What do you skip in your workouts?

What do you skip during your workouts that impacts reaching your goal?

Many of you skip recovery, stretching, massage and/or Self-Myofascial Release. But these are your key ingredients to successful training from losing weight to competing in triathlons to road races.

To get everyone in the habit as part of daily workouts, I am doing a 6 week Self-Myofascial Release Program starting tomorrow at 7 pm at Latitude Sports Clubs in Salisbury.

I seen many people in the gym foam rolling but not getting the full benefit.
Each class will focus on specific part of body. Using new techniques
With Foam Roller and Balls.

We will also be doing Yin Yoga and Active Isolated Stretches.

Download registration form, fill it out and go to Latitude to sign up: self-myofascialreleasejan2017