Tag Archives: Mount Washington Road Race

What Did I Learn Today?

Not every workout is going to be good, as I explain to Dan. I am coaching Dan to train for his first triathlon, Eagleman Half Ironman. Checking in, he said yesterday he felt tired and slow running 4 miles. So today he took as rest day, which is okay. My point not all workouts will be good. When the workout is bad and you pushed through, “Self Talk”, makes you mentally stronger for your race. Endurance races are half physical and half mental. Dan was a sprinter in high school then switch to endurance is learning new lessons everyday in his training.

So what did you learn today?

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.

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

What are your Goals for 2017?

What are your Goals for 2017?
Do you want to Improve your performance for 2017?

Do you want to improve your swim with speed, form and efficiency?
Do Triathlon Swim Program Information and registration form: triswimclinic1-10-2017.pdf

Do you want to be a faster and efficient runner?
Join the Pure Run Your Potential Program – Information and registration form:  runyourpotential1-11-2017flyer1.pdf

Do you feel always tight and not recover from your workouts fast?
Let Self Myo-Flascial Release Program teach you –  Information and registration form: self-myofascialreleasejan2017.pdf

Dry Out, Recovery

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Yesterday, we were in survival mode for the wild weather in the middle of Punkinman Half Ironman bike. Today, we are allowing everything dry out and recover. Many think recovery is just resting like sitting and sleeping. Sleep yes, sitting wrong! It replenishing the body with water and nutrients but most important part is active recovery. Active recovery is just moving which can be a short bike ride to spin legs, yoga or walk.

Recovery is a time to reflect on your training. This morning KT and I had a long phone conversation about our training and what needs to change in our training for next year. Setting training goals for the off-season is a start to making next year better.