Finding Your Gears as a Runner

Finding_Your_Gears_as_ a_Runner

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29 Day Leap Year Challenge

Here’s the challenge – workout or do something to take care of your body everyday for the next 29 days.  Please read everything before you decide you “are in” for this challenge.

Challenge Rules

1. Workout everyday for the next 29 days. Start date is February 1st.
2. Enter the challenge by posting on our wall by February 1st.  Post  ”I’m in for the 29 Day Leap Year Challenge” to enter the challenge.  This will let us know how many people are competing so we can determine the number of prizes. If you are not already part of the page, join up here.
3. Every Sunday (starting February 5th until February 29th) post an overview of what you did for the week on our Facebook page. If you are not already part of the page, join up here.
4. For each week that you post your weekly summary you receive an entry into a raffle for one of our cool prizes(see below)

Workouts should be a minimun of 40 minutes of activity. Here are some examples of workouts(not an extensive list):

• running
• walking
• biking
• swimming
• surfing
• snowboarding
• paddle boarding
• hiking
• power yoga or pilates

Active recovery can replace a workout 2 days a week since taking care of your body includes recovery. The following are examples of active recovery (must be 20 minutes or more)

• foam roller
• deep tissue massage
• stretching

Your weekly summary can be as brief or detailed as you want, but make sure you include something for each day. Here is an example of a “brief” summary:

Monday – stretch
Tuesday – Surf – 2 hours
Wednesday – Swim 40 minutes
Thursday – Run 5 miles
Friday – Hike 2 hours
Saturday – Bike – 1 hour
Sunday – Deep tissue massage

Here are some of the raffle prizes for “29 Day Leap Year Challenge” participants.   Plus, you can’t beat the odds – one prize for every 10 participants. The more participants, the more prizes.  For every 10 participants, one of the prizes wil be raffled off.

• 4 weeks of personal online coaching for a runner($160 value)
• Team FC – racing style cycling jersey($55 value)
• Team FC Headsweats Visor($23 value)
• $30 discount off any service we offer
• Team FC Shirt ($18 value)

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Metabolic Efficiency Workshop for My Athletes

Metabolic Efficiency works!!!!!! Get leaner, more efficient, experience far less GI distress while racing, and feel better on a daily basis. Best of all, there is nothing to buy. Well, other than groceries.

It’s simply a matter of food combinations. If you have not read about this, I would strongly recommend reading the book, Metabolic Efficiency Training: Teaching the Body to Burn More Fat.

On January 10th we will have a workshop where each person will learn to apply the principles explained in this book. In three simple steps, athletes will learn to quickly asses the energy impact of any meal.

In addition, athletes will learn how fueling strategies will differ for:

• recovery days
• medium volume days
• interval or high intensity days
• big volume days

****This workshop is only for Online Athletes or Training Plan Athletes. Online athletes can bring a guest.

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What’s in store for our 2012 athletes?

If you are a coached athlete on board for the 2012 season, we have a few things planned early in the season that will start your season off right.

Coach-Athlete Meetings: These meetings will take place in December .  We will sit down to discuss goals, races and logistics of the 2012 season.

Coached Running Sessions: These interval sessions will be coached workouts designed to target key components of  your running fitness.  In addition, time will be devoted to running form, mental strategy and  as well as important running tactics.  This is the year of the runner!!!!! Coached running sessions will be held  in January and February.

Priority Registration for the 2012 Mammoth Cycling Camp: As a small cyling camp, we will definitely sell out this year.  Coached athletes will have priority registration for the 2012 Mammoth Cycling Camp.

**** The above mentioned benefits of being a coached athlete are exclusively for my Online Coached  Athletes.  Online coached athletes receive the highest level of my attention, interaction, and frequent monitoring of workouts.  Interested in hearing more about becoming a coached athlete?  Take a look at what it’s all about by clicking here - Personal Online Coached Athletes. *****

Interested in receiving coaching during all or part of the 2012 season? Be sure to complete your Athlete Profile and Interest Form prior to January 15th. Although you may not need coaching as soon as the year begins, Athlete Profile and Interest Forms should be submitted by January 15th so that we know who is on board for all or part of the 2012 season. This will ensure you are part of our 2012 team of coached athletes. Current athletes do not need to go through this process.

Contact us and we can email you an Athlete Profile and Interest Form.

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Knowing When to Back Off

Today I had to back off of my training.  As a type A endurance athletes this is not always the easiest thing to do, but let me assure you that it is so important when your body is speaking to you.  Let me set the stage for you.  My big goal race is in late November and I have a few half ironmans along the way to keep my training focused.  These last few weeks I have experienced some really remarkable breakthroughs in my training.  As a whole, I have been feeling strong and very determined.

On Thursday of this week I completed my usual bike power intervals and by the end of the workout, I felt my body struggle to make my usual time marks.  No big deal because I still hit my marks.  On with the day.  Throughout the day I felt a little sluggish and tired so I made a mental note.  Friday’s run was a 12 miler at an easy pace.  The first mile was unusually tough despite the fact I was 45 seconds off of my already “easy” pace.  I allowed my body to warm up into the pace, but I never really did.  By this time I abandoned my “easy” pace goal and decided to cut the run short (9 miles) and just call it a day.  I figured the really relaxed pace, shortened mileage and extra rest would set me up nicely for Saturday’s workout.

By 7:00 on Friday night I was struggling to stay awake and ended up falling asleep for an hour or so.  When I woke up that evening I prepared my gear for Saturday’s workout.  I was in bed by 9:15.  I was fully prepared to complete my bike ride and transition run the next day.  However, when the alarm went off, my body said otherwise.  Let me clarify a few things.  I love to get up early and I have almost no problem jumping out of bed when the alarm goes off at 4 AM.  As sick as it may sound, I am excited about working out.  Not today. I decided to skip my workout altogether.

I share this with you because I want to emphasize an important point that is so crucial for getting the most out of your body.  Follow your training plan, but above all else, listen to your body.  Beginning on Thursday my body started speaking to me.  I have learned to be in tune with what my body is saying.  Friday my body began to speak louder and I took steps to alleviate the overworked feeling.  This was not enough because on Saturday morning I still felt the fatigue so I abandoned my workout plans and got in an extra 3 hours of sleep.  It’s Saturday about 10 am and I am already feeling better.

If I did not back off my training, then Saturday’s training would have been a waste – it would have been an aerobic workout, but at this point in my training this is not what I am trying to target (at least not for my Saturday workout).  Sunday’s open water swim and long run would have taken a hard hit and by Monday I would have been in a serious deficit.  At some point during the week my body would have tapped out and waiting until your body flat out refuses to perform will require more than just skipping one workout.  Sometimes it can take days to bounce back.

Principles to remember

• The recovery period after workouts is what allows your body to adapt to the training.  No recovery equals no adaptation and  no adaptation equals no improvement.
• Each workout has a purpose.  Make sure you go into the workout willing and able to meet the demand of the workout.
• Backing off of a workout does not mean you’re a “quitter”.  It means you’re smart and you care about your long term performance.
• Make your hard days “hard” and your easy days “easy”
• A little rest can do wonders.
• Be in tune with your body and learn to listen

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Swim and Run at CDM on Sunday (8/21)

Sunday Swim and Run at Corona Del Mar

Interested in swimming with us at Corona Del Mar?  We will be meeting at 6:30 AM for a 45 minute swim.  Park for  free above the main lot or about $15 at the main lot.

We will meet at the outdoor showers.

Here is a map of the location  http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=292

A few of us will head out on a 5-7 mile run after the swim.

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Saturday(8/13) – Glendora Mountain Road and Sunday(8/14) – Open Water Swim

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Our Actions Impact Others

Last weekend a number of us completed the Vineman Aquabike in Santa Rosa.  After completing the race each competitor racked their bikes in the designated Aquabike section.  Many of us racked our bikes, went to the awards ceremony, then to the food tent and finally back to pick up our gear.

At this time a female competitor approached the Aquabike rack after just finishing the race.  Jillian Chaney  keenly observed that she was a little distraught.  Jillian asked about her race and the woman explained that  she had three flats during the course of the race and that she just missed the cut off time.  As a result, she did not receive her finisher’s medal.  Jillian proceeded to take off her very own medal, placed  it around the neck of the other female competitor and said, “you earned this…you completed the race and you deserve this medal.”

The female competitor looked absolutely surprised and with a tearful  display of gratitude stood up and gave Jillian a huge hug.  No amount of words can express what she was feeling.  Jillian’s selfless action touched this lady immensely.

Jillian wouldn’t announce this to anybody – it’s just the way she is.  It’s actions like this and people like Jillian that make Team FC the type of team I am proud to be associated with.  Jillian, thanks for your great example.  You touched this lady in ways you never realized.  I guarantee she will remember what you did every time she looks at her medal.

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Free Running Clinic – June 18th

Are you incorporating drills into your running program?  How much time do you spend working on your form? Drills help your body to develop the neuromuscular patterns needed for efficient running.  Ask any elite or professional runner and they’ll tell you drills and form work are integral to their training.

So, where do you start?

Come to our free running clinic and learn  the most important form drills that every runner should be implementing.  This is a very hands on clinic so be ready to run.  Clinic is limited to 10 runners total.

Who: This clinic is for anyone who would like to learn about form drills as well as when and how to effectively implement these.  Since this is a hands on clinic, participants should be:

• able to run 3-6 miles comfortably,
• injury free
• willing to learn a few new skills

What: This clinic focuses on teaching participants running drills that will help improve efficiency.  This is not the same as our in depth video analysis or video analysis clinic.

When: Saturday, June 18th at 10:30 AM – 11:30AM.

Where: This  particular clinic will take place in the Yorba Linda/Anaheim area.  If you are interested in attending, contact us via email.  As soon as the clinic is full it will be posted here.   In consideration for others, please don’t reserve a spot unless you know you can make it.

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Great Job Mia!!

As I thought about who I would choose for the featured athlete, I couldn’t help but think of my wife Mia.  She has worked hard,  made health/fitness a top priority, and incoprorated a few small changes to her eating. As a result, Mia is 10 pounds lighter than when she got pregnant with both of our girls and currently weights the same that she did at 24 years of age.

The first change Mia made was to incorporate protein into her breakfast meals.  Ever since I have known Mia she has struggled to include protein for breakfast.  Not only does protein contribute to feelings of satiety, but it also helps to balance the insulin spikes resulting from a carbohydrate only meal(There are numerous benefits to this that I won’t elaborate on at this time).  Her morning breakfast is a protein shake which includes whey protein isolate, a banana, a small zucchini, a few leaves of spinach, tablespoon of all natural peanut butter, psyllium husk powder, ice and water.  All of this totals about 390 – 420 calories –  30 grams of protein, 35 grams of carbohydrates, 15 grams of  fiber, 15 grams of fat.  This is a good balance of nutrients. All of her other meals have always been very good – little to no processed food, lots of vegetables and fruit, lean protein, and healthy fat.

The second change Mia made was to incorporate more resistance training – high intensity kind of workouts.  Although walking and running will burn calories, simply completing these type of aerobic workouts are not as beneficial for total fat loss.  I strapped a heart rate monitor to Mia during her strength workouts (a blend of weights and high intensity cardio) and she was at a higher average than any of her “run only” workouts.  This is one reason why some endurance athletes can carry extra fat despite all of the miles they run and bike.

What’s significant about Mia’s weight loss is that it is not just weight, but a physique change.  She is on a mission and nothing can stop her…I am proud of you Mia.  Keep up the good work.

If you want to lose weight, make these small changes

• workout – resistance and cardio….
• eat a balance of protein, carbs and fat
• stay consistent
• avoid excess alcohol
• don’t strive for perfection – it’s about balance

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Hill Repeat Workout

A few of us will doing a hill repeat workout.  Interested in joining us?

When: Sunday, June 12th at 8:30 AM
Where: Meet at the top of Pelican Hill Rd. and Pelicans Dr in Newport Beach(just off of Newport Coast)
Who: Cyclists or triathletes of all abilities who want to complete a hill workout in a group.
Why: It’s always easier to complete a tough workout in a group setting.

About the workout: We will repeat this hill for about an hour total. You can stay for part of the workout or the whole thing. How you attack these repeats will depend on your goals and upcoming races. Each person can approach the workout as they see fit. However, if you want a suggestion about how make this workout the most beneficial for you and your training goals, then feel free to email me and I can give you a suggestion.

Here is a map of the are we will be riding – http://www.mapmyride.com/routes/view/35982574

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How Can I Become a Triathlon or Running Coach?

In the last few months I have received a dozen emails from aspiring coaches who are frustrated with not being able to break into the field of endurance coaching for both runners and triathletes. My response to each person was similar, so I thought I would share a few tips to get you started in the right direction.

Let me say that you do not have to be a professional triathlete or runner to be a good coach. Yes, you heard that right. In order to be the most effective coach you’ll need to:

• have a thorough understanding of exercise physiology
• maintain a credible certification
• be an effective communicator

This is the foundation of an effective triathlon or running coach.  We are in the process of putting together a short series detailing how anybody with the qualities above can become a triathlon or running coach that is well respected and in demand.   Contact us if you are an aspiring endurance coach and would like to be contacted once this is available.

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Ironman Arizona Training Group

Ironman Arizona is a popular triathlon choice for many Orange County residents. Once you sign up for this race, you need to decide how you will train for this Ironman event. Will you be self coached, hire a coach, or train in a group?

If you have decided that you need a ironman triathlon coach and you would like to have the option of attending some key group training sessions, then our hybrid program may be just what you are looking for.

This Ironman Arizona Training group will train for the 2012 Arizona Ironman. We are currently taking names and email addresses for those interested in this program. This program will be limited to 15 participants total.

Contact us to be placed on the interest list.

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Register for Orangeman Triathlon and get 15% Off Our Services

Need a training plan for the Orangeman Triathlon? Looking for your own personal triathlon coach? Any athlete who signs up for the Orangeman triathlon during the month of May or June qualifies for 15% off of any of our coaching or running form analysis services. Proof of registration required.

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Orangeman Triathlon is Here

With the sheer number of triathletes in Orange County, it’s no surprise that the arrival of the Orangeman Triathlon is spreading like wild fire. This is going to be a destination race for many out of state triathletes as well.

Orangeman will offer the following race options

Half distance triathlon – 1.2 mile swim, 56 mile bike, 13.1 mile run
Aquabike – 1.2 mile swim, 56 mile bike
Open water swim – 1.2 mile swim

If you need a custom built training plan for this race or for more involved coaching, visit our website for more details.

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