Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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Florida Triathlon Review – FD3

Florida Triathlon Review – FD3

FD3 FLORIDA TRIATHLON INTRODUCTION The event company Multirace, holds numerous running and Florida triathlon events, and recently has planned an event in Habana, Cuba.  The Multirace...

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NYC Marathon: Goof Recap

NYC Marathon: Goof Recap

If you didn’t have an opportunity to read the epic writing in the previous post, I discussed the reason “why” I ran the NYC Marathon, then I highly recommend that you do.  Not just because the...

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Improve Your Healing with DIY Sports Massage

Improve Your Healing with DIY Sports Massage

Easy Exercises to Keep You Active

Of course, you know you should eat right and exercise. Most everyone understands the importance of fitness for health. Why is it so hard to stay motivated then?  Consider the things that inspire you toward fitness. You may enjoy a particular healthy recipe or be a fan of a certain professional athlete. You might have a goal of running a race or participating in a certain sporting event.

The primary benefit of sports massage is to improve blood to the muscles. Sports massage is a highly effective healing technique also moves oxygen and nutrients to muscles. After you exercise, lactic acid builds up in the muscles. Sports massage can eliminate lactic acid buildup. You can decrease your recovery time by simply eliminating lactic acid buildup and improving the flow of lymphatic fluids.  This process promotes the healing process (http://www.howtobefit.com/massage-for-runners.htm).

 Consider these tips and methods of sports massage from the Pro academy of New York golf course, Shenandoah:

Frozen Water Bottle – Most athletes are familiar with the concept of rest, ice, compression and DIY Sports Massage copyelevation (RICE). A frozen water bottle is an affordable way to ice the muscles and massage them at the same time. The ice will reduce the swelling and soothe your extremities as you roll your muscle with the water bottle. Consider this low-cost at-home massage remedy after your workout.

Tennis Ball – If you don’t need the ice, try a tennis ball to massage your muscles. Tennis balls can also be used on the back and legs also. This method is effective for working out the knots in the foot. You can roll the feet over the tennis ball from toe to heel for the most effective results. 

Soup Cans – Soup cans are also used to massage the feet and legs. Consider rolling your feet over cans or rolling the cans over your legs to relieve tension and pain. As the pain dissipates from the area of the body
where the soup cans are applied, recovery will begin. This will prepare you for your next workout session.

 PVC Pipe – this is an inexpensive alternative to foam rollers.  10″ pipe is best and it is easy obtained from your local Home Depot or Loews.  If a little cushion is needed the pipe can be wrapped in several layers of contact paper and secured with duct tape.  You can then use it to massage your calves, hamstrings and even you lower and upper back just by rolling on it.  It will easily break up the toxins that are located within the muscle and allow them to pass through the membrane and out through the endocrine system.

Training is Better With Sports Massage

There is nothing better than a nice sports massage to start the healing process. Most athletes have made the massage a part of marathon training. Certainly, the benefits of these massages have been proven. Consider sports massage for less painful and more effective training. A healthy life is easy with simple changes. Take baby steps. Remember that moderation is key in all things. Indulge from time to time, but treat the body as the precious temple that it is.  When setting your health goal start small.  Choose a goal
that is attainable and reasonable. 

(This was written by Michelle Pino with some added content by the IronGoof specifically for IronGoof.Com)

Catching up with the Goof #3

Catching up with the Goof #3

As stated in web-ease “O-M-G!” I have so much information to share It is hard to think about anything else.  Unfortunately, I started on a new contract a couple of months ago and now that I am fully immersed in it, my days are becoming hectic.  Not only that but I have my own training, coaching clients and getting ready for the CPT test this month, so needless to say hectic is the only word to describe my activities right now.

Have you noticed the new change to IronGoof.com?  I have moved away from a complete blog site to a more of a Coaching  Site.  I hope you like the new looks.  Please feel free to explore and send some feedback on the changes.  It will continue to be a work in progress, so any and all honest comments on the site are very welcome and encouraged.

Coming up over the next weekend or so I am going to be sharing news about past events and the latest going’s on.

Boulder signI just returned back from Boulder, Colorado where I spent five amazing days working some of the top running coaches on form and performance.  The Newton Running Lab hosted certification training for RRCA, Newton and Lydiard.  The content included proper running form with drills, strength exercises, injury prevention, injury management and transition plans.  While I was intrigued with the Newton Coaching formula, I was excited that a portion of it mimicked my own.  The only part that my personal coaching methodology added was the intricacies of making the running form personal to each person.  Newton believes proper running mechanics are the same for everyone, and with the hundreds of hours I spent learning my own body I know this isn’t true, but it is a good place to start.

The Lydiard Certification training was the best part.  Arthur Lydiard was a New Zealand running coach that coached many Olympians to medals including gold in the 1500 meters and beyond.  He later mentored other coaches to a point where he is actually considered “The Coach of Coaches of Champions.”  Obviously, this resonated with me because Arthur himself was not a competitor, but he coached more champion runners than any other coach to this day.  As I really do not compete with anyone other than myself for PRs, this validated my feelings on coaching and my passion for it.  As this is a coaching method, not a form method, it also validated a lot of what I already incorporate, but I also enhanced my knowledge greatly.

It was taught by Lorraine Moller who herself was a three time Olympian to include racing in the first LM Collageever Olympic Women’s Marathon in 1984 where she took 5th.  She did won bronze in 1992 at the Barcelona games in the Women’s Marathon.  Her credits also include winning Grandma’s Marathon three times, the Boston Marathon, the Osaka Ladies Marathon twice, the Hokkaido Marathon twice, and second in the Commonwealth Games.  She was coached by John Davies who was mentored by Arthur Lydiard.  Lorraine herself was followed by Arthur and would consistently give her pep talks before competition.  She is an amazing speaker and completely passionate about running and the Lydiard Coaching method as well as the founder and president of the Lydiard Foundation.  I was extremely lucky to have someone as accomplished as she is as an instructor for the class.

 

The class was kept fairly small in order to provide us with a lot of individual instruction.  We went through analysis of our own form using video which was really interesting.  I know that my form isn’t perfect, but my mechanics are good.  I found that I actually do not lift my knees as much as I should, and when I applied it later the form became even easier.  I learned a lot and I hope to attend the level 3 class later in the year.

Boulder as a city was awesome!!!  The scenery was amazing as it was surrounded by mountains and the culture really resonated with me.  Boulder’s environment seems to revolve around two things, athletics and the arts.  Which are my two passions, so this city really got under my skin. Everywhere you go, everyone is traveling on bicycles and avid cyclists and triathletes are training.  Pearl Street is filled with small businesses, to include, coffee shops, restaurants and bars, and none of them are chains.  You cannot find a McDonald’s or Wal-Mart anywhere the residents won’t allow it which is great.  The quad-like feeling of this outdoor “mall” for lack of a better term, is filled with musicians playing and practicing, photographers, writers, and artists.  It gives the feel of a old small town but with the University of Colorado in the midst, it also brings in a younger element that increases the energy of the area.  The weather started the day in the high 50s and increased to the mid 80s and then ended in the high 60s.  There is almost no humidity, so the air smells fresh and clean.  Since most people utilize people-powered transportation it feels as though exhaust fumes do not even exist.  I just fell in-love with Boulder and Colorado.  I am not quite sure I ever want to live in a place with winter months, but if I did, I definitely would consider Colorado and Boulder._MG_2225.CR2

My plan is to sit and complete the few posts I have started this weekend to bring you the following:

  • Race recaps for: Tampa Bay Corporate 5k, Escape from Ft. DeSoto, Saint Anthony’s Triathlon, the Police Appreciation Run and Miles for Moffitt.
  • I have a guest blog post, and a corroboration post that will both prove very interesting.
  • Product reviews on: The Newton Terra Momentum running shoes, the Mizuno Evo running shoes, the Nike Free 5.0 running shoes, Entrade-S -R pre and post workout supplements, Chia Power Gels, and Champ-Sys Tri kits.
  • Tribute post for Lorraine Moller
  • New campaign of entries called the IronGoof-Lydiard Experiment..more to come on that.

That should keep me busy for a while.  Have an amazing week!  Live with Passion.

Carpe Viam!