Kick at the End and Improve Leg Speed

I am always asked how to do negative splits in road race or/and create more spin (cadence) of legs. Most of our runs are done at conversation pace especially long run. What I like to do at then end of long, around 2-3 miles from end, pick up the pace. This can be at goalContinue reading “Kick at the End and Improve Leg Speed”

Sometimes You Just Have to Do It

 Gear Up Tri Team at Dam Coaches create training plans to prepare you to reach your goal. But sometimes you have your way to do it. That is a big conflict! You may not like what is scheduled by your coach for that day but you need to grit you teeth and just do it.Continue reading “Sometimes You Just Have to Do It”

July is Happening Month

Gear Up For Triathlon team has been busy training and getting ready for the first season race, Dam Triathlon next Saturday July 9th. Next race, the team will be training for is the Cranberry Sprint/Olympic August 19-20th. July Newsletter Posted at: Next Running Boot Camp session starts July 6th. There is room and you can stillContinue reading “July is Happening Month”

Getting Fast after 50

After taking time off (a year) from racing and serious training, I lost my speed big time. Last month, I started reading Fast After 50 by Joe Friel. The biggest thing I took away so far reading the book is pushing your body with high performance. Doing long workouts is always at a slower pace but doingContinue reading “Getting Fast after 50”

Dreams Do Come True

Less than 3 days to the close the condo on the lake. By this time next week, Bootsy (my cat) and I will be moved into the condo. A year ago, I didn’t have this vision but started end of April. On Monday morning it will become reality, I will be buying home with cash and owningContinue reading “Dreams Do Come True”

February Busy Month

The weather in the Northeast has been delightful for running and biking outside. A lot is happening in February: Check the Newsletter for the upcoming races. Check the Upcoming Clinics for February clinics. TRX Demos this week. Tonight’s demo is full but there room in the Wednesday at 5 PM. Intersted in Wednesday’s demo email PamContinue reading “February Busy Month”

New Year a New Start

2015 was a tough year to do any training or races do to selling my mother’s house and my house. Tomorrow morning, I close on my house and go debt free. Next month, I close on my new place and start a start a new life. I see the downsizing from 1800 sq ft toContinue reading “New Year a New Start”

New Year, New You

I started my 2016 on the right running/triathlon foot. I have started setting goals by selecting races. Picked my big A races, Punkinman Half Ironman and maybe an Ultra 50K, then work backwards picking other races that allow enough recovery and training time between them. Some of these race will be test B races and someContinue reading “New Year, New You”

Go Harriet

On the Monday’s World’s News Tonight, the Person of the Week was Harriette. Harriette Thompson started running at the age of 76 years old. She completed her 16th marathon, Suja Rock ‘n’ Roll San Diego Marathon on Sunday May 31st. She is 2-time cancer survivor trained for marathon despite the recent loss of her husband. SheContinue reading “Go Harriet”

Nutrition 101 for Runners and Triathletes

Last Saturday, the weather was cold but dry and windy. The workout is short bike and long run of 8-9 miles. I had no problem on the because I wore my Fuel-belt and had plenty electrolytes with me. The guys didn’t have anything with them on the run but on the bike. When they gotContinue reading “Nutrition 101 for Runners and Triathletes”