Tag Archives: running

Fantastic Finish Photo Friday – First Triathlon, an Ironman? No Problem.

Welcome to another edition of Fantastic Finish Photo Friday. We want to bask in the awesomeness of 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 Fantastic Finish Photo is from Richie Gardiner:

 

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Continue reading Fantastic Finish Photo Friday – First Triathlon, an Ironman? No Problem.

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Fantastic Finish Photo Friday – Lisa

Welcome to another 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 Fantastic Finish Photo is from Lisa Freeman:First time triathlete Lisa

 

From Bodiam Castle Tri

Lisa:  I was so nervous for my first tri but I needn’t have been. The atmosphere was great, the people were supportive & friendly. I had an epic feeling of fun the whole time. My lasting thought?..that was amazing, when can I do it again?

Awesome job Lisa! How many times do you get to swim in a moat?

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.

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.

Continue reading Workout Wednesday – 5 Tips for Better Long Runs

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!

Workout Wednesday – Run Intervals

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. (kidding)

Today’s Workout – Run Intervals

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If long steady runs are the bread of your training, Intervals are the butter. If you want to run faster, sometimes you have to run faster. Makes sense right? The danger comes from trying to run every run faster. The added stress of those faster runs impacts your ability to recover and you get injured. The better way to run faster is Intervals. Periods of hard effort followed by rest, and repeat.

Intervals

  • Warm up ~10 min
  • 5 X 2 mins fast/ 1 min easy
  • Cool down

* Pacing – If your normal pace is 10 min/mile, then start the first interval at 9 min/mile and progress from there. Resist the urge to go at an all out sprint. If the first couple seem easy that is OK. Increase the speed for the last intervals. Focus on staying relaxed, breathing, and moving your feet quickly.

Sounds simple? This is a beginner interval session meant for athletes who are new to running. Interval workouts should be done no more than once a week for new runners.

If you give this workout a try, leave a comment below and let us know how it went.

Workout Wednesday 7/30/14 – BRICK

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. (kidding)

Brick

Today’s Workout – BRICK

A quick intro: A BRICK is a bike to run workout. The purpose of these workouts is to work on your transitions from the bike to run. It’s a good idea to fit in a few of these sessions to your triathlon training cycle. Don’t get carried away, and think you have to do these workouts all of the time. It is better to work on biking and running individually, and sprinkle in some bricks.

BRICK workouts are also a great chance to practice your transitions. Set up a mini transition area in your driveway, and treat the workout like a race simulation.

BRICK WORKOUT 1

  • Bike – 25 mins
  • Transition
  • Run 3k

Bike-  Ride at race pace for the first 20 mins, and try to pick up the pace for the final 5 mins. Work on keeping your legs moving quickly for the last 5 mins. You want this to feel like the end of the bike at a race.

Run – When you start running concentrate on keeping your legs moving quickly. Try to match your cadence from the bike. Focus on breathing deeply and find your rhythm. The transition from the bike will feel funny. You will feel like you are moving slowly, as you are accustomed to the speed from the bike. Also, you will experience less wind to cool you down, be mindful that you are not overheating.

I hope you enjoy this one. The distances in the workout are for a person training for a sprint distance tri. If you are training for a longer distance event, you can adjust the distances. Just don’t get carried away. BRICKS are meant to work on that bike to run transition, not run you into the ground.

photo credit: viZZZual.com via photopin cc

Fantastic Finish Photo Friday (need your help)

 

 

 

 

 

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Welcome to Fantastic Finish Photo Friday!

The saying goes a picture is worth 1000 words. This is true, but doesn’t tell the entire story. A finish line photo is the snap shot of your achievement, but we want to hear the story as well. How did you feel at that moment? What struggle did you overcome? Did you just complete something you thought was impossible?

This where I need your help. If you have a fantastic finish photo, please consider sharing it. Actually the photo quality might not be great, but it brings back all of the feelings of that moment when you see it. Along with your photo, add a paragraph or two that explains how you felt as to crossed that line. Not a full race report, just what this photo represents to you. The more emotion the better.

My plan to is feature at least one of your photos every Friday. Let’s celebrate that sense of achievement as you crossed the finish line. Your story will inspire and uplift others that are working toward their own finish. Also, we are hard on ourselves most day. We should take a moment to look back and remember our own greatness.

 

If you would like to share your greatness, leave a comment below, or email me @ firsttimetri@gmail.com.

I’ll start things off:

Photo above was taken with my two girls at the Beach 2 Battleship IM, my first IM finish.

 Finally, I arrived at the final downhill ( Das upper thigh crusher), and started toward the finish.  As I came down the final 500 yards, I could hear the cheering from people in the restaurants, and a live band rocking past the finish. I saw the bright lights illuminating the finish area, and I picked up the pace. I felt the culmination of all that training and sacrifice, as I crossed the line and looked up to see my family. The volunteers handed me a WWF belt buckle (medal), and a hat. I stood there for a moment, exhausted, but elated and completely at peace. What an awesome experience.  

First time Tri tips in stereo. FTT on the Prepared idiot Podcast.

Rich Barna from The Prepared Idiot Podcast had me on his podcast to discuss racing your first triathlon. Rich is a self proclaimed “Clydesdale Triathlete” himself, and got into triathlon to adopt a healthier lifestyle. In this episode we talk about getting started in triathlon, each leg of the race, and some motivation to get you going. There is some great info and tips to get you started to your goal of completing your first triathlon.

Play the show on itunes

Show Notes:

For swimming videos on proper form check out: http://totalimmersion.net/

USAT Rule Book  – Rules on setting up your transition, and racing