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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Don’t Swim in Open Water
Unfortunately, the triathlon season started on a tragic note this past weekend at the Escape from Alcatraz Triathlon. Not long after diving into the frigid 50-degree waters of the San Francisco Bay, 46-year-old Ross Ehlinger, from Austin, Texas, suffered a fatal heart attack despite the heroic attempts made by the San Francisco EMS.
Unfortunately, Ehilnger was not the first to die of heart problems in the open water swim portion of the 
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.1. Check yourself: If there is knowledge of health and/or heart problems or genetic predisposition to cardiac irregularities, get cleared by a physician before starting a training program and then again before racing. An EKG(Electrocardiogram) will depict any irregularities that may be cause for concern.
2. Warm up: Enter the water before the start to acclimate to the water temperature. If it is not an option, do jumping jacks, push-ups or jump squats to get the blood pumping.
3. Prior Wetsuit Swimming: If this is the initial open swim in a wetsuit, make sure to get some 
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.4. Practice in open water: Open water swimming is very different from swimming in a pool and can be quite frightening It is therefore important to get some experience in open water; it might help unburden the uneasiness and nerves. Make sure to swim with others and there is a lifeguard nearby.
5. Work on the mental game prior to the next open water triathlon. There are a lot of things people tend to stress about, but with a little mental preparation, most situations that appear will not come as a surprise and can be dealt with.
These are a few small details I have gathered from Kevin Koskella, Tri Swim Coach, which are mostly common sense, at least to most triathletes, but if it can help one athlete be more prepared, I will quote Kevin and every other swim coach until my fingers fall off. (Then I’ll use my toes, and then my tongue.)
There have been deaths surrounding not just triathlon, but marathons and other endurance races as well. In my opinion it comes to preparedness. Evaluating skill, fitness and injury should take president over our ‘Go Hard or Go Home’ attitude.
Of course after the evaluation is complete and the fear of finishing has been quelled, ‘GHGH’ is a great mind frame.
“Just don’t DO IT…Do It RIGHT!”
Carpe Viam!
Tribute Tuesday #1 – Amy Bennett Eck
I mentioned yesterday I am planning on having a regular column called Tribute Tuesday where I will select someone in my life who has had a positive influence on me in some way or another. Most of the time these people will have coached to increase my athletic prowess (which is actually pretty easy), challenge me intellectually (which isn’t really all that hard either), and/or inspire me to be a better human being. My first Tribute Tuesday subject has done all three. With no further ado I would like to introduce my coach, and friend; Amy Eck.
This is a kind of crazy picture of her, but it does really give the best possible introduction to her personality. She is a wild, and free spirit with the most positive outlook on life I have ever known in a human being. She refuses to believe there are limits to anyone’s potential, including her own. Just to give you an idea, this woman has competed in the Kona Ironman World Championships, the World Xterra World Championships, numerous ultra running and mountain biking events, and was a competitive wrestler in high school and college (yes I said wrestler). I credit her incredible coaching to my 47 minute reduction in time for my PR at Ironman Augusta 70.3. There is nothing Amy cannot do and her energy is uber-contagious. She gets so excited when she is able to help and/or see someone succeeding that she turns bright red. I cannot believe she doesn’t get muscle cramps in her cheeks.
Now she and her husband Erik are training for her biggest event ever, the birth of their first child. As you can see her pregnancy hasn’t taken an ounce of her positive energy away. She continues to enjoy life and even with all that drag she still beats both me and her husband in the pool. Obviously she doesn’t let anything conquer her competitive side. She was brought here to Florida due to Erik’s mobilization as a Reserve Navy Officer to CENTCOM, so the only negative thing I can possibly say about Amy is that she will be leaving to return to her home and coaching practice in Hawaii. (It was impossible to find a photo of her where she looks “normal”. In most of the pictures she is either in a superhero costume or in race clothes, but it’s…well…it’s Amy)Now when I said that she has also inspired me to be a better person, she does this by example. This is a woman whom rode a mountain bike for 10 days through Peru to do missionary work, and she did it for her honeymoon! Talk about combining all her loves; Erik, mountain biking, helping others and God. The stories she tells of that trip are absolutely amazing.
I had a chance to ask my friend some questions that I thought might give some insight to one of my most favorite people in the world, and here is what she had to say;
Name: Amy Ruth Eck (Bennett)
DOB: 5 March 1978, Pisces
POB: Royal Oak, Michigan (Ford Baby)
Grew up in: Arlington, Texas
High School: Arlington High School
High School Activities: Cheerleading, Wrestling, Cross Country, Track, Soccer, FFA, JROTC
College: United States Merchant Marine Academy
College Sports: Cheerleading, Wrestling, Cross Country, Sailing
When and why did you start competing in triathlon?
(I) Started triathlon in Hawaii with the motivation of my knee surgeon Dr. Bottoni who thought it would be better than straight running and my crazy friend Marcy Fleming. Went to watch the XTERRA World Championships and loved the LIVE MORE and family atmosphere of XTERRA. Came home and bought a mountain bike! Within a year I was racing the Hawaii 70.3 and the XTERRA World Championships.
What is one thing you love most about triathlon?
I love the people! Triathlon is all about challenging your body with a group of friends around the beautiful playground of earth.
I know that you run an Xterra Race in Hawaii – How did that start?
Erik and I had wanted to do something fun for the community that challenged people to get outside. We also wanted to launch an event that would give us a way to raise money for charity. In 2009 we started Freedom Fest as part of our wedding weekend. 10k run, 20k mountain bike, off-road triathlon and then get married…it was awesome!
The race has now grown to become an XTERRA World Championship qualifier with 500 people from 8 countries and 24 states. Come join us! www.xterrafreedomfest.com
Do you enjoy Xterra more than road traithlon? Why?
XTERRA does a great job of making every race challenging and fun. Off-road racing works you anaerobically and provides an adrenal rush that I am addicted to. I do enjoy mountain biking more than I enjoy road racing, but I am probably better at road racing. You have to spend a lot of time in the saddle on the road to get the proper base training for off-road. I think the major attraction of the off-road is you get to explore! You are away from cars, out in nature, and get a real chance to connect. It is also something my husband can do together!
What was your favorite race and why?
Favorite race…that is hard. Favorite marathon would be Boston, favorite on-road triathlon would be Wildflower, favorite Ironman would be Kona, favorite trail run would be our XTERRA Freedom Fest race, favorite off-road triathlon would be the old XTERRA Worlds course in Makena, favorite 100-miler would be Leadville, and favorite stage race would be La Ruta. A great race is determined by the terrain, the people it attracts, and the after party!
Congrats on the baby! I know you are waiting for the surprise of the sex but do you have any names for either that are in your head?
We have some names…possibly Bennett after my family or Hudson Taylor after my childhood hero. But we will have to see what the lil hero looks like when they come out!
Do you plan on continuing in Xterra or Triathlon after the baby?
Yes, I would love to get back to racing. I am signed up for the Frogman 5k Swim in JAN and the Princess Half in FEB. Will likely race Hawaii 70.3 and the XTERRA Mountain Man in hopes to travel to the World Championships. As a mom I have a new career path but I think having my child seeing me (compete) in sports is important. They need to know the importance of investing in yourself and in investing in others.
Do you plan on bringing your child up around the sport?
YES! As a USAT, USATF, and Newton Coach I think sports are great for children. They teach sportsmanship, discipline, commitment, failure, success, and they develop your mind, muscle, and soul. Watch out for lil Eck in the 2032 Summer Olympics!
As your friend and client I always describe you as the most positive free spirit I have ever met willing to go out of her way to help people. How did you end up with this wonderful way of life without falling to the negativity of the world? Thank you Brad, I love people! I grew up in a wonderful Christian home where we were always helping people and it was contagious. I feel I have been very blessed and there is nothing better than to pass those blessing on to others. My favorite Proverb says, Do not withhold good from those who deserve it when it is within your power to act. Basically I have one life to live, one life to give. I take the responsibility to heart and try to share JOY with others in everything!
What is your favorite motivational quote?
I have two J
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
~ Mark Twain
“And in the end, it’s not the years in your life that count. It’s the life in your years.”
~ Abraham Lincoln
Is it possible to not love this woman? I think not.
(Amy’s coaches virtually as well using email, telephone and Training Peaks software. You can find more information at www.campbennett.com)
Carpe Viam!
Food Friday – Paleo
There is a trend I jumped on early in January, right after I finished the Goofy Challenge. The Paleo Lifestyle. Most people would call it a diet, and if it was temporary than I would say they were right. At first I was a little spooked by it, but my friend and coach Amy Bennett Eck, dared me to try the lifestyle for 30 days and see what results I obtained and how I felt.
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| Before Paleo |
The first week was tough. I was lethargic, my workouts suffered, and I felt like I had lost a lot of strength and endurance. (Of course that might have also been from the Half Marathon and Marathon I ran the weekend before I started.) Something happened about the middle of the second week. I woke up on Wednesday and I felt better. Interesting thing was, it was immediate. I went to bed Tuesday night after strictly following Paleo for a week plus two days and I woke up on Wednesday, feeling like myself again. I’ll talk about the hi-level science in a minute, but let me just tell you I thought I could take on the world. The following Saturday I ran ten miles faster than I ever had. It was just amazing the energy I had. I don’t have that energy all the time, but I did for the next couple of weeks at least. Ever since then I have keeping a pretty strict Paleo Lifestyle at about 85-90%. The other 15% I attribute to pizza, beer, the occasional ice cream and a few items in my race nutrition.
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| On Paleo |
So what is Paleo? The word Paleo comes from the Paleolithic Era or the caveman era. It is basically eating as the caveman did, before processing, before grains, before even beans and legumes. It basically, consists of meats, vegetables, fruits, and nuts. There are some items that are what I would call, “on the line”, specifically, milk and butter only if they came from a grass fed cow. There are no grains, no legumes, and no other dairy. I really thought it was going to be tough and the first week was, but after I toughed out the first week, I really didn’t even miss the bread, pasta, corn, cheese, yogurt or rice. Sounds like a lot doesn’t it? Well let me give you my results; I lost 12 pounds and 4% body fat in that first month. Crazy huh? Because of the Goofy Challenge, my workouts were even cut back that month. Since then I have lost another 5 pounds, 3% more body fat, my race times are faster, I can run, swim and bike longer and I have found my love for cooking again.
Let me tell you about the results of my friend Susan Johnson-Velez. Susan is a lawyer and single mom that was a little overweight, and had a severe case of asthma. She started two months prior to me with just removing dairy, and then started Paleo strictly in December and January like me. Now, she is down 35 pounds and the three medications she took for her asthma has been reduced down to a seasonal herb. Isn’t that crazy? I watched this beautiful woman go from baggy dresses and jeans to mini-skirts and dresses and skinny jeans, tight tops and boots. She came with us as our sherpa for the Chicago Marathon last October and when I saw her again at Jet City Coffee in January, my jaw hit the floor. The difference was amazing, and she has only gotten more fit, thinner and hotter since then.
My instruction book for this lifestyle started with The Paleo Diet for Athletes first printing, but since then Joe Friel and Loren Cordain, Phd have updated it. For the edition I was using, Joel Friel, the father of triathlon training, was instructing the Paleo diet for everything except for pre and post workout meals, and race nutrition. I have not completed my read of the second addition, but from what I can tell, Joel is not adding suggestions for those meals to be Paleo as well.
Why Paleo? The theory is, that grains have two major disadvantages; One, they breakdown into sugar, which if you do not use the carbohydrates right away they end up creating imbalances which increases your insulin levels causing the metabolism to slow down and store fat. Second, a lot of grains contain gluten which is basically poison. If the grain, for example oatmeal, does not naturally contain gluten, then there is more than a possibility that it was packaged a facility that also packages grains that do have gluten causing transference. Interesting enough there is another risk of transference of gluten; through meat. If a cow is grain fed, then the meat may have a high level of gluten along with the milk produced. I have actually started buying meat from a farm in Texas that has only grass fed meat. Slanker’s Farms also has chickens, buffalo, and some fish as well. All of it natural without antibiotics, pesticides or hormones.
The benefits of Paleo start by eliminating all the excess sugar your body doesn’t need or use, and then instead of using sugar for energy it uses fat. Since fat is a lot more dense than sugar, the energy production lasts a lot longer, which means you last a lot longer. Can you imagine working out and being able to go a couple of extra miles, just because you want to? Can you imagine a new outlook on life, not to mention cooking? I found a lot deeper interest in cooking since I started Paleo. Also, depending on your body and where you are at the moment, for every pound of excess you rid your body of, it could translate into a 10-12 second per mile decrease in your running time.
There are a lot of resources out there on Paleo. I personally am only fond of books and articles written by Loren Cordain, Phd and Rob Wolf. There are plenty of great resources for recopies on the internet. Do you think you have to give up brownies? Here is my favorite recipe for Paleo Brownies;
Ingredients
- 1 16oz container Nutbutter (recommend MeeNutButter)
- 1/2 cup cocoa powder
- 1/2 teaspoon sea salt
- 1 teaspoon baking soda
- 2 large eggs
- 1 1/4 cup agave
- 1 teaspoon vanilla
- 12 ounces dark chocolate, cut into chip sizes
- Coconut Oil, melted for brushing
Directions
Preheat oven to 325 degrees F
- In a large bowl add container of NutButter, cocoa powder, sea salt, baking soda, eggs, agave and vanilla.
- Using a hand mixture blend until all ingredients are combined well.
- Using a spatula combine dark chocolate chips into the mixture.
- Take a 9×13 baking dish and brush with the melted coconut oil. Add mixture to the baking dish and bake for 40 minutes.
- Let cool, cut into square and enjoy
They are awesome, trust me.
Check out the books and articles online and see what you think. I suggest just thirty days, knowing that the first week to two weeks you will probably not feel great, but the energy will hit like electricity once your body converts from burning sugar to burning fat.
I hope you are able to extract some good information and that it may at least increase your interest in this healthy lifestyle.
Carpe Viam!