Workout Wednesday – 5 Tips for Better Long Runs

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)

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Long runs are the bedrock of all running programs. Long runs help you to build endurance through time on your feet. Also, through low instensity training, your body learns to use more fat as fuel. Even though long runs are included in most training plans, many athletes perform these workouts incorrectly. They focus too much on the challenge of a new distance or speed, and turn a lower intensity effort into a death march.

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Monday Mantra – Smooth

Happy Monday! We all could use a bit of motivation to get rolling on Monday. On Mondays, I like to share a Mantra or short inspirational message. If the message resonates with you, use to motivate yourself in training or life. Do you have your own awesome Mantra? Please share it below in the comments.

Today’s Mantra –

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Fantastic Finish Photo Friday – Mrs. First time Tri

Welcome to a special edition of Fantastic Finish Photo Friday. We want to bask in your awesomeness from your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

This week’s photo is from Danni Buddenhagen (My Wonderful Wife):

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Danni, with myself and our two little volunteers

 

Danni: Back in February Shawn suggested that I complete in an upcoming Triathlon scheduled for August.  Now, if you know anything about me, then you would know that I do not have an athletic bone in my body.  But, being who I am I was up for the challenge.  So, with August in my not so distant future, I began going to the gym and practicing on the bike.  The swimming is an entirely different story. 

Before I knew it, it was the big day.  Of course, I was nervous, but one thing still sticks in my mind.  While getting my number written on all kinds of body parts, the guy says to me, “Oh, next year you will be in a different category”.   (Um-Yes, he was referring to the age category.)  At that time, I was thinking, yeah right- next year!  But, he was absolutely right. I managed not to drown during my first triathlon and make it to the finish line.  Having my family cheer me on and hand out water at the 2 mile marker was definitely a motivator to keep me going until the end.  I survived, I crossed the finish line and I can’t wait to get even better for next year!  

Danni like many first time triathletes did not have an athletic background before the race. She raced a few 5ks, and did some spin classes. She had not swam any distance and needed develop a freestyle stroke. With that in mind, I wrote up a 8 week training plan for her, and by race day she was well prepared.

There’s no need to wait for proficiency in all three disciplines before signing up for your first race. Find a race you want to try, and build on what you can already do. If you can run or cycle a bit already. Build on those strengths, and work on the weaker sports.

Do you have a photo you would like to share? Don’t be shy, send it to firsttimetri@gmail.com, Please add a quick paragraph of what the photo means to you. Please share and be an inspiration to others.

Last but not Least!

If you are first or last, just keep moving. Here’s a great first race report about pushing through.

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So, my Olympic distance triathlon, One Coast Tri, is over.
I finished…. Last….Like dead last…. Like they were picking up the cones and arrows last! 94th out of 94 finishers last.
Ha! What an adventure it was! Let me start back from the beginning…. Or at least the night before.

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I was nervous but pumped up! I laid out all my stuff, packed my transition bag, triple checked I didn’t forget anything! I was set! Wrote a blog post and went to bed. I actually had a decent nights sleep too!
Great!
So I thought. I woke up tired. Really tired. My face hurt and I was stuffed up. The whole week I had battled this sinus crud among other things woman related ( TMI but whatever). Perfect storm of crap. I still woke up excited though! I ate, popped a Zyrtec, grabbed my stuff and we( Ash and Riley) headed…

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Workout Wednesday – Hill Repeats

Happy Wednesday! Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (HAHA)

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Today’s Workout – Hill Repeats

Hill repeats are one of the best bang for your buck workouts. They can be done in a short amount of time, and the pay back is strong speedy legs. Also, you have less chance of injury, because the uphill grade will lessen the impact.

Things to focus on during hill repeats:

  1.  Use your best running form. The repeats will be short, so focus on holding the best from possible.
  2.  Focus on quick turnover. Push yourself to really pump your legs quickly.
  3.  Give an all out effort. Push yourself hard on each repeat. When you feel you effort level dropping, rest until you can put in full effort again.

Hill Repeats

  • Warm up – 10- 15 minutes
  • 4 hill repeats – All out on the way up/ Recover on the way down
  • Rest 2 – 4 minute
  • 4 hill repeats – All out on the way up/ Recover on the way down
  • Cool Down

Ideally this workout should be done on a hill that takes 20- 40 secs to climb. Take your time coming down as that is your rest. If you are doing this workout on a treadmill, be sure to use plenty of incline. Also use a 1:2 work to rest ratio. If your repeat is 30 secs, take a minute of rest.

If you decide to try this workout, let us know how it went in the comments.

 

Happy running!

Crush The Catch!

Is your your catch weak? Here’s some great drills.

Endurance Swimming

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One of the most difficult elements of freestyle swimming to perfect is the catch.  There are many subtle movements that go into making the optimal catch.  Mastering the catch can take months or even years depending on how often you hit the pool.  Here is a drill progression that can help you speed up the process and bring your swimming to the next level!

1.  Press and Relax Drill

  1. Start on your stomach with both arms out in front about 8-10 inches below the surface of the water.
  2. Pick one arm and press your hand and forearm down while lifting your elbow up and forward.  Your finger tips will go from aiming in front of you to aiming toward the floor.
  3. Hold this position for a second or so and then relax the arm bringing it back to the original position.
  4. Repeat this with the other arm.  Continue to alternate…

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