Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...
6 Tips For Quality Run Training
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Workout Wednesday: Run Strength
Happy Hump Day! Workout Wednesday’s will consist of favorite workout of mine that I either have prescribed to my clients or have been assigned by MY Coach. It might also be a favorite of yours. Feel free to send me any workouts you like. There will be an objective for every workout for specificity.
Run Strength – Hill Repeats
I am not a huge fan of weights or being in the gym. As the summer wore on and Florida continued to increase in heat I found myself spending more and more time in the gym and on the treadmill, but I still prefer to be outside. This workout will work leg strength as a replacement for a gym resistance workout or a supplement to. It can be done either on the Treadmill or outside with a hill that takes 2-3 minutes to run up, or here in Florida we use parking garages.
WU (Warm-up): Run Drills & Dynamic Stretching
1-2 miles @ conversational pace
MS (Main Set):
Hill Bounders on uphill
Recover for 30 sec – 2 minutes
Speed over strides on Downhill
Repeat for up to 30 minutes
CD (Cool Down): 1-2 miles @ conversational pace
Lunges & Static Stretches
Objective: Leg strength, Aerobic capacity, Form Development & Confidence on Hills
Rate of Perceived Exertion (RPE): 5-7 on the uphills (Talking should be very difficult)
Description: Run a hilly course. Do not try to run fast on the uphills but rather concentrate on a good knee lift, strong arm swing, uplifted chest and full push-off extension in your back leg. Practice running efficiently on the downhills with high turnover and enough of a forward lean that your front leg lands directly under you.
Hill Bounders: go up the hill with a bouncy action and a good posture, concentrating on a good knee lift and arm swing with a “snap” with your ankle. You should be thinking Spring up the hill. Jog until recovered at the top.
Speed Over striders: Run down the hill with out breaking but increasing your cadence with the steepness of the hill. Instead of completely striding out elongating your stride, focus on increasing your cadence with a normal stride.
Biggest Mistakes: Running too fast up the hill rather than concentrating on form. Running too hard up the hill and getting into too much oxygen debt. This is not desirable in this phase .Putting more stress on the legs than they are ready for with too much bounding or downhill running and getting injured. Precipitating your peak with repeated speed bursts. Some people tend to develop speed very quickly once they start doing the hill circuit. If this is the case, go very easy with downhill striding and on the stride-outs. You’ll still have plenty of time to develop speed to maximum. Premature speed development would only lead to premature peaking and this should be avoided.
Warning: The first week of hill training is one of the times where injury is most likely to occur. This is a very demanding exercise, so be overly cautious and feel your way gradually. After about 2 weeks in this phase your legs could feel very tired and you may feel you’re actually slower. This is normal and will pass within a couple of weeks of consistently completing the workout.
I hope you enjoy this one. I know I do.
What kind of workout do you do for run strength?
Carpe Vitam!
The Nutty No-Excuse Goof
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| The line to register for IMFL 2013 |
To coin a bad phrase; “Oops, I did it again.” I signed up for Ironman Florida for 2013. The energy of Ironman is intoxicating and if you have any ambitions of competing in one you have to go and either spectate or volunteer. You will either be so overwhelmed that you end up scared out of your mind, or you become so energized you sign up the next day. I again had no intention of signing up. I was planning on doing another Ironman, but I was thinking another location like Arizona, but between Pete, Jaime, Kat, Stan, Tom, Ken, Chuck, Todd, (and probably a few others I am missing), I couldn’t help but think how much fun it would be. I basically trained mostly on my own for my Ironman in 2011, but this time it will probably be a lot more fun.
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| Anne, Marai and I after they both crossed the Finish Line |
What also helped was volunteering the day before and getting to be right there for my friends and watch them compete. Anne, Marai, Eve, Summer, Kat, David, Rick, Iron Rick, Mary-Ellen, Carola and Jessica all did amazing. A few of them with PRs if not for the IM distance but for this course. I was so honored to be able to sneak in and put Anne’s Medal around her neck. It seemed to mean a lot to her, and it meant a great deal for me as well. It also helped to be there when Mirinda “Rinny” Carfrae ran past me and I cheered for her through the bull horn I was yelling through for gear bag numbers. To be so close to someone with her talent is so inspiring. She took 2nd and locked up her spot for Kona 2013, so I imagine her off-season will be nice and relaxing now that she is engaged.
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| Mirinda “Rinny” Carfrae as she zipped by me |
Being that last year my goal was to do an Ironman, and I accomplished it. This year, I may have to up the ante by adding Ironman Louisville to the list to make this the year of two Ironman distance races. I am still not quite decided yet as there are logistics that have to be worked out, but I have heard good things about Louisville and because it is in the heat of August and is not the most popular Ironman, the registration stays open longer. This allows me a little bit of time. (Of course, I just put out a chunk of money for both the IMFL race and the deposit on the rental for next year, so I need a couple more weeks to save to pay for it.)
I feel like I am stronger than last year and I am definitely faster on the bike and run. The swim still has a lot to be desired, so my focus on the off season will be a lot more swimming. I am setting up my goals for next year.
The Goals
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| The Three of us…again. |
Swim: 90 minutes or less (Aim: 1:15) – 1:15 – 1:30
Bike: Avg 20 mph or higher (Aim 21.5 mph) – 5:15 – 5:40
Run: Avg 9 min/miiles or less (Aim: 8:00) – 3:45 – 4:00
Transitions: 5 min or less – 10:00
Total: 10:40 – 11:20
The Plan:
Swim: 3x Week (Drills + Intervals, Tempo, Long)
Bike: 3x Week (Intervals, Tempo, Long)
Run: 3x Week (Speed, Tempo, Long)
The Periodization Cycle:Strength: 3x Week (Heavy, Supersets, Endurance)
Yoga/Stretch: 2x per week (possibly more in Recovery Weeks)
To include A LOT of BRICKS!!!
2 Week – Base (Low Intensity, High Duration)
2 Week – Build (Med Intensity, Med Duration)
1 Week – Peak (High Intensity, Low Duration)
1 Week – Recovery (Low Intensity, Low Duration)
I decided last night to put my own plan together with the help of a bunch of resources to include what worked for me over the last year. I will definitely be building in weekend workouts with the A-Train and speed workouts with Progressive, but besides that, if anyone wants to work out with me during the week, you are more than welcome.
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| The Goof’ On-Duty |
I wanted to put this out there to not only give a glimpse into what goes on inside a goofy brain like mine but also to make myself accountable. I hope to continue to blog about this new journey and while I am learning and experiencing I may be able to bring an ounce of motivational inspiration to anyone whom thought doing an Ironman was beyond their reach, because let’s face it; if I can do it, anyone can do it.
CARPE VIAM!
(Seize the Way! or Seize the Road)
Tribute Tuesday #2 – Pete Amedure
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| Pete Amedure, Coach, Mentor, Motivator and Friend |
Inspirational, motivational, challenging, generous and caring are all the adjectives I would use to describe my personal friend Pete Amedure.
The first time I met Pete I knew I was going to be in trouble of sorts. Scott Bragan and I decided to check out a brick workout he was hosting with a number of the Team in Training athletes he was coaching at the time, and a couple of other triathletes. I walked over to introduce myself and at first I was taken back by this big, burly, broad guy talking with this raspy voice that sounded like he just walked off the Brooklyn Bridge. We didn’t know each other at all, but we proceeded to start our workout on the bike and after allowing Scott and to think we were superior for the first 10 miles he decided to show us who was really in command by zipping past us like we were standing still. I was at first disgusted at myself and then I was in awe of his explosiveness on the bike. I continued to train with Pete and we started to become fast friends. He also started a informal triathlon club he called the A-Train. (A for Amedure and the fact he was from Brooklyn off the A line subway. Get it?)
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| Pete and the A-Train after a difficult Brick |
In 2010, the A-Train club exploded. Why? In all honesty because of Pete. Pete is a spin instructor at L.A Fitness, as well as Certified Personal Trainer, and as he met athletes who were interested in triathlon he added them to an email list. We all worked out and kept adding friends and other athletes to a point where we were hosting workouts of 20-30 people and the email list grew to about 80 members. While anyone can pull people together once, these members kept coming back for long, grueling bike rides, harsh swims, runs that felt like they just wouldn’t end, and of course some difficult brick workouts in the middle of the Florida summers with high heat and humidity. Why did we all come back? One person; Pete. He has a way of motivating and pushing athletes of all levels to their edge without making them feel inferior if they couldn’t keep up. On long rides he would always play shepherd and leader at the same time. If an athlete was having a bad day and just didn’t have it, Pete would double back and have them draft until they were able to catch up with the group. The group adopted the US Military’s motto, “No one left behind” during long rides and soon we were all taking turns as the shepherd in order to allow Pete to have a good workout as well.
Not to say that training is all we do. There have been numerous barbeques, Xmas parties, Greek Easter parties and nights out, but most of those are exceptions to the rule, because when most of us are asked to go out to the bars, or a party or clubbing on a Friday or Saturday night, we decline. We know that 5am comes very quick and we want to be rested because we know Pete is going to bring us to our edge, and sometimes over it. The difference between the other clubs and Pete’s A-Train? We smile and laugh through it and enjoy every minute of it. Pete turned us not only in to athletes, but a family as well. We look out for each other and Pete looks out for us.
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| Pete loves the sauce…well the healthy sauce |
DOB: Sept 13, 1966 – Virgo
POB: Brooklyn, NY
Grew up: Brooklyn, NY
High School: Brooklyn Tech, HS
High School sports: Swimming
College: Brooklyn College (CUNY)
College Sports: DRINKING
When and why did you start competing in triathlon?
2008 – It was a dare, Someone at the gym said HEY, we’re doing a triathlon out at Ft Desoto in two weeks, you should do it with us.
What is one thing you love most about triathlon?
I love the feeling of pushing yourself to the bitter end no matter what. But most of all the camaraderie of triathletes. During my first triathlon I remember during the run, I recall seeing an older couple. They were each in their 60’s and still competing. They crossed during the run, and stopped, gave each other a warm embrace and a kiss. He then said, I’ll be waiting for you at the finish line. It was by far one of the most moving sights I have ever seen in any sport!
What made you start the A-Train?
The A-Train started as just a couple of friends, training together. Luisa, was one of the first A-Trainers, and shortly there after Mike Walker came along. Then in 2010, the A-Train exploded and continues to what/who we are today.
I know you teach spinning, how did you start?
I’ve been a cyclist for years and took spin classes to supplement my workouts.. Then realized how much I loved it. It also drove me crazy when instructors and just felt the need to get certified and teach people how to do it right!
What is the turning point in your life that made you such a leader and want to move people to their successes?
Not to sound cliche, but I read a book, it was called: “Its Not About the Bike” I don’t care about all the other stuff, but that book made me want to change and take charge of my life.
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| Pete during Ironman Haines City 70.3 |
What would you say is your greatest obstacle you ever overcame?
About 10 years ago, I was 270lbs, with high blood pressure, and drank too much. My biggest obstacle, was ME!
What is your greatest victory?
I have to say last May in Haines City FL. Running on a stress fracture, and in in a state of total emotional disarray, there were more than a few times I almost abandoned the race. Coming across the finish line to my waiting friends, A-Trainers and family was the greatest victory.
What are you favorite quotes?
“Victory belongs to those who believe…”
-Lt Col Jimmy Doolittle
-Lt Col Jimmy Doolittle
“WHAT THE HELL IS GOING ON AROUND HERE”
– Vince Lombardi
– Vince Lombardi
“Do or Do NOT, there is NO TRY”
-Yoda
-Yoda
So how in the world can you not love this guy?
CARPE VIAM!
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| Nick, Jamie & Pete after Haines City 70.3 |
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| The Goof and Pete |
Fantastic Friday – Race Weekend
Revolution 3 Florida 70.3 is on Sunday, and today is the day a touch of anxiety fills my senses. I have done all of this before and not too long ago, but there is a certain security to my anxiety. If I don’t feel it then there is something wrong. I expect it to build as certain events happen this weekend; athlete check-in, dropping my bike in transition, prepping my transition bag, body marking, setting up my transition and finally waiting for my heat time. Anxiety has a negative tendency to it due to all the drugs out there we have to control it, but there is a certain excitement built in as well.
Here is my typical routine for race weekend.
Friday – this is my rest day. I will not work out. I will just roll and stretch. If I am staying at the race I will try and check-in but in the weekend’s case I will be checking in on Saturday. I try to take in a little extra hydration today to start allowing my muscles to saturate with water so they are efficient on Sunday. This is the last night I’ll have salad or fiber until Sunday. I don’t want any surprises while I am on the bike or the run that will cause me to stop. I try to stay off my feet most of the day and get as much sleep as possible because I know I will not sleep much tomorrow night.
Saturday – I do try to sleep in, well, sleep in for me which means anything after 6 am. I hopefully will sleep until at least 7 am and then grab a snack and head out for a 15/15/15 workout. 15 minute Swim/Bike/Run just to get some blood to the muscles. After a hearty breakfast with plenty of water, I tend to want to get Athlete check-in completed and my bike safely placed into transition giving me the rest of the day to relax and take my mind off the race. Dinner will usually consist of lean meat or fish, a sweet potato, and possibly a vegetable like green beans, or squash, something lower in fiber. In Augusta, I had a couple glasses of wine around 5 pm and I did well because I slept a little more. I may try that again this time. After dinner, I will start putting my gear together. I will lay out everything on the floor, check to make sure I have everything by running through the race in my head. After that, I have a crazy tradition of putting a collage together with what I plan on wearing, my race bib, shoes, glasses, hat helmet and whatever and taking a picture and posting it. That is like my final step in accepting that the race is tomorrow and that I am ready for it. At that point, I make sure I have an extra bottle of water and make my way to bed to relax. I usually won’t be able to sleep until midnight or so. Even in Augusta I think it was 11:30 before the wine finally hit may and I fell asleep. In the race recap, I also mentioned the alarm didn’t go off and I overslept, so this time I am double checking my alarm and having my phone’s alarm set for 5 minutes later.
Sunday – I usually get up and shower in order to wake myself up. I also have this crazy psychosis that the productive day doesn’t start until I have a shower, so this also puts in my mind it is time to start the day. I will then probably have a good breakfast which until recently was oatmeal, but this Sunday it will be eggs and a sweet potato. I’ll put coffee in a travel mug, grab my gear and head to transition. Sunday it will be a little earlier to get started since I will have a 45-minute drive to get to the race, but I’ll enjoy the solitude of my car to go over my race strategy. I’ll park, set up my transition and head to the water. Hopefully, I’ll find the rest of the A-train and some other buddies to socialize with prior to the race which always seems to calm me down a bit.
Those are my plans for the weekend and my pre-race routine. It usually works for me and maybe it will help someone else out there who is starting in this awesome sport.
Carpe Viam!!
Goof Review: Starbucks Refreshers
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| Starbucks Refreshers |
Every runner/triathlete has there own, personal routines when it comes to pre- and post workout regimens. I think I may have found mine, which I am sure a lot of people will find peculiar, but my discovery has been recent. In my journey to find the perfect post workout recovery regimen I had the opportunity to try the new Starbucks Refreshers.
The summer here in Florida has been typical. Hot and humid, with isolated thunderstorms and the occasional outer band of hurricanes, so scheduled rides and runs usually end in the stifling heat with no regard to how early they start. The completion of a 60 miles ride usually will the leave me feeling exhausted and dehydrated. After the initial recovery of water and recovery drinks and the reduction of my heart rate, I find myself still in the need of a thirst quencher and at that point I have had my fill of gels, recovery drinks and water. I have been searching for something different, which leads us to my review of the new product line of Starbucks Refreshers.
After a brick workout on the Suncoast trail one morning, (a brick is a workout that includes at least two events of the triathlon. In this case a 42 mile bike and a 5 mile run) I had thought I was ready for some coffee. While standing in line I noticed a single sign for refreshers with a tray of samples below it. Of course I had to try it. I grabbed the Very Berry Hibiscus first. Even in this small cup it looked like it would be refreshing. The deep red color caught my eye and the fruity smell made my mouth water. As the icy cold liquid hit my tongue it immediately dropped the temperature of my mouth and sent a fruity flavor to my taste buds. I immediately honed in on the cherry flavor noticing it was not terribly sweet, but was not tart either and while the density was very light, there was a certain thickness to it. Hitting the back of my throat I noticed a secret almost non-existent after taste that more reminded me of Splenda or Stevia. At this point I was thinking to myself that this was more because of the my state of dehydration. It was only fair that I also sample the Cool Lime flavor as well. It felt a lot lighter, with the density of flavors much less noticeable than the Very Berry Hibiscus. At first it did seem to calm my taste buds with a nice citrus flavor, but as it rolled down the back of my mouth and down my esophagus, it left that same thick after taste I dreaded.
Being that I understand that working out as hard as we do tends to alter the chemistry of our taste buds and yearning for different flavors, I did give the refreshers a second try. Prior to another ride a week later I walked into a Starbucks to grab my pre-ride latte, another batch of refreshers were on a tray at the pick-up counter. In my normal state of being, prior to a workout, my taste buds had the same chemistry as I do at rest so this would be the perfect time to try again to make sure my initial opinion would be correct. I was not feeling dehydrated, my pulse was at resting pace, the lasting toothpaste film that normally occurs after brushing had disappeared, so there was nothing that would hinder the full attention of my senses. To make a long story short, nothing changed. That aftertaste I can only attribute to the green coffee ingredient Starbucks had introduced via this new product line, was thick, long lasting and made me very uneasy. I couldn’t wait to have my first taste of the thick explosive flavor of the espresso and milk that made up my latte, in order to give me some relief from this film that encased all the areas of my mouth. The barista at the time, asked me my opinion of the new product and I was honest about them. She then told me by adding some lemonade to either of the flavors seemed to reduce the after taste. Of course in my head my question was as it was obvious I was not the only person who felt this way, why didn’t Starbucks include lemonade as an ingredient in the first place?
I am just one person and this is my opinion. To me, Splenda, and Stevia (and these refreshers) leave an aftertaste that is chemical in nature but these products have now been around for a while so people do enjoy them.
That is my story and I am sticking to it, however, my friend Beth who writes the Discom-BOB-ulated Running blog turned me onto a guilty pleasure that has now been included after those very hot workouts. This explosion of flavor has been around for decades and has enticed children of all ages including those children of adult ages. It cools the core on contact and fills the glycogen stores on contact. It is the perfect completion to a long, hot, difficult ride or run. Let me re-introduce everyone who reads this to……
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| 7-Eleven Slurpee |
(Personally, I only really enjoy the Coke Slurpee but I am sure depending on whatever flavor one may call “refreshing”, will do.)