Posts Tagged ‘interval’
Monday, September 24th, 2007
I turned 40 on Saturday, 3/4 of the way through the Golden Leaf half marathon (I was born at noon). The leaves were blowing and bright yellow, the sun was blazing through the fall breeze; my boyfriend and 2 best friends were running with me and I was overwhelmed by gratitude!! In fact, about 8 miles into the trail – when I realized I was actually going to finish, I thought I would cry from the overwhelming gratitude of being among my best friends, healthy and blessed in every way. There are times when you realize you have everything you need and none of it is outside of yourself – today was one of those days for me.
I reached and exceeded my goals for competing in 2 triathlons. I completed 5 events! I completed 2 sprints, a 5 mile run, a 5K run, the ride for the pass and a 1/2 marathon. This was truly the first time I have ever really trained for anything.
I reached and exceeded my goal for staying healthy and uninjured! I am incredibly sore from the run, but hey – sore muscles are expected!
I got 75% to my weight loss goal of 20lbs, with a 12 pound weight loss and a loss of approximately 5% body fat and considerable inches. I found that training and weight loss on the scale aren’t always compatible. I am happy that I’ve lost more than a clothing size and have learned more about lifestyle vs. diet. I intend to continue this process as a journey and not necessarily a destination. Thank you to Dirk Shultz, my amazing wellness coach, for helping me to see myself as someone who makes good choices day to day, vs. for the time it takes to lose a certain # of pounds. Am I disappointed I won’t be going to Maui lighter, yes! Am I committed to making good choices in my lifestyle, even more so!
If you’re goal is to improve your life, wellness is by far the best entry point I can think of. Contact me anytime (970-948-5791) or call the club to schedule your coaching with Dirk Shultz! If you’re local, sign up for interval cycling with Mark Alderdice and fitness coaching with Angela Rooding!
My biggest learning from this process? Fabulous is knowing you have everything you need inside you and sharing that with others; the rest is gravy (lowfat gravy of course, HA!)
Tags: 40, club, coaching, Cycling, day, diet, dirk, events, fabulous, fitness, health, interval, lifestyle, maui, muscles, run, running, schedule, training, triathlon, triathlons, wellness
Posted in Health and Fitness, dirk, golden leaf, mile run, one of those days, overwhelming gratitude, pound weight loss, sore muscles, staying healthy, weight loss goal | No Comments »
Saturday, September 8th, 2007
Most of us go all out when we work out-We want to burn calories, reduce stress, get flexible-all in a short time during our busy lives. But are you really getting maximum benefit when you go hard core? Sometimes. But other times our bodies are tired, and in need of a rest-and a modified workout can be just as beneficial as a longer, harder one. Think about it-walking is great exercise. Take a break from the run, and walk instead. You’ll calm your mind in the process. During a session on the stairmaster, or Precor-try an interval program at a lower level. You are still working out! Just maybe not pounding the pavement as hard. If you are a regular to Pilates and Yoga classes, try the poses in modified form. You’ll discover a whole new “twist” here (pun intended). If your usual workout includes 60 laps of the butterfly in the pool, try 30 doing the breaststroke or backcrawl. Studies have shown too much exercise is not a good thing-resulting in injury and burn out. Give it try one of these days. I guarnatee your bones and muscles will thank you for taking it easier on them. Then, you can gear up for your next marathon or triathalon.
Tags: benefit, calorie, class, classes, day, exercise, injury, interval, muscles, pilates, program, run, stress, triathalon, work, workout, yoga
Posted in Health and Fitness | No Comments »
Wednesday, August 15th, 2007
I’ve been springing this on my Yoga students as of late to “change things up” in the abdominal world. Navasana, or boat pose, is a typical pose in both Yoga and Pilates that works the abs. Sometimes it is called the “V” pose, as you teeter on the sitbones and legs shoot up to the sky and arms go out to the sides. It’s a tough one..I’ll be the first to admit core-strengthening and abs are not my favorite thing in the whole world. But Forearm Plank I can handle. Balancing on the forearms, legs shoot straight out behind and you balance on the toes- gaze is ahead. Hold ten seconds. Shaking is absolutely normal and means the pose is working. Repeat 3 times at any interval during the class. Eureka! We are done with abs. Seriously though, you can try this at home, and drop to the knees as needed. It certainly works the abdominal muscles as well as the arms, not to mention aiding in balance and focus. Who needs sit-ups and crunches when you’ve got Forearm Plank? I am most definitely a fan.
Tags: arms, class, interval, knees, muscles, pilates, run, work, yoga
Posted in Health and Fitness | No Comments »
Monday, August 6th, 2007
I did it! Here are the results. Story below…
2007 Tri for the Cure Final Results
MOORE KIMBERLY
Female 35-39 ASPEN CO
Swim – 1/2 mile
00:18:44
Transition 1
00:04:49
Bike – 12 miles
00:38:17
Transition 2
00:04:05
Run – 3.1 miles
00:36:55
Total time: 01:42:52
I’ve always competed in sports where everything leads up to the competition; competing being the thing that really matters. In gymnastics you were fairly non-existent in practice; locked in a dark gym while the rest of the world exists in the sun; or at least it feels that way. It was the ‘meets’ where the gymnast shined; in the cute leotard with the spunky routine and unique self-expression. In tennis, for me, the matches were always the true test of ability. Practice was fun with little pressure; training was unfocused and random. Your competitive drive won you matches that you shouldn’t win and your mental madness lost you matches you should have won.
For me, my first triathlon was upside down in the respect that the training was the most fun, inspiring and empowering and the actual competition was anti-climactic. I’m not saying the event wasn’t amazing, there were over 3000 women competing and the energy was frenetic. I learned invaluable lessons for my next event and the camaraderie with my friends was a blast.
But what I felt from the time I arrived to the time I finished was a sense of power at what I created in my mind, body and spirit way before I ever arrived! Your ‘competitive drive’ doesn’t help you in triathlon if you didn’t train properly (unlike tennis) and your mental toughness can’t make you run much faster than you’ve prepared your body to run. In triathlon, you get what you train for, plain and simple.
Here’s proof…
My times in all events were exactly what I trained at – no matter what the circumstances on competition day!
The swim:
In training I was strong in the swim. So, being cocky in this area, I started at the front of the pack. I noticed my heart rate was very high with nerves, but I blew that off since as a public speaker, I feel like that all the time before I speak and I ‘knew’ from experience it would dissipate as soon as I ‘got on the stage’. No sooner did I jump in the water than my goggles were kicked off and when I reached back to get them, I got punched in the face by an oncoming swim stroke. I was then hyperventilating and thought I was going to drown. I had visions of having to tell my sister (the ex-pro surfer) that I couldn’t even pull of the swim! So, I ended up back-stroking the entire swim just to get enough oxygen not to drown. Even with all that drama, I still finished in 18 minutes; around the exact time it took me in training!
The Bike:
All I ever do is uphill rides and interval training at the Aspen Club (amazing) so I was thrilled to find the ride unbelievably easy and I finished in the top 400 out of over 3000 people. I was passing people left and right. I attribute this to the interval training class at the Aspen Club, NO doubt in my mind!! Thank you Mark Alderdice.
The Run:
What can I say, the pain of running is overwhelming for me. This is where I need the most work and the biggest attitude adjustment. Help Dirk Shultz, my wellness coach! My plan is to dramatically improve on the run for the high country tri in Aspen in 2 weeks!
Late August until September 22 will be about the remainder of my weight loss; just in case you think I forgot about that part of my goal. I haven’t and won’t feel complete until both goals are accomplished.
Stay tuned….
Tags: 40, aspen, bike, class, club, Cycling, day, dirk, energy, events, gym, interval, run, running, spa, sports, swim, tennis, tent, training, triathlon, week, wellness, work
Posted in 40 and Fabulous, Health and Fitness, Personal Life Coaching | No Comments »
Tuesday, July 31st, 2007
Welcome to first of our monthly newsletters. People have been suggesting that we do this for a while now, so here goes. In order to save you from an endless barrage of emails we’ll try to include news of all upcoming events in one monthly newsletter.
•BIKE MAINTENANCE AND REPAIR CLINICS
Affectionately known as “Fixing Flat Tires for Dummies”, this clinic focuses on certain basic aspects that all cyclists should be familiar with. Simple stuff that can be quite overwhelming if you’ve never been shown how: the pre-ride safety check; getting your wheels on and off the bike; fixing a flat tire; essential equipment to carry with you; and more. We limit the class size to 12 participants with up to two experienced instructors.
Dates:
Tuesday August 7th, 5:30 – 7:30 PM
Monday August 13th ,5:30 – 7:30 PM
Tuesday August 21st, 5:30 – 7:30 PM
Monday August 27th ,5:30 – 7:30 PM
Price: Members $50; Non Members $65
If you prefer, or if the scheduled times do not suit you, please contact us and we can arrange a custom clinic for you on a one-on-one basis or with a small group of friends.
•MOUNTAIN BIKE SKILLS CLINICS
Learn the basic skills and techniques required to ride safely and confidently, and have fun out on the trails. The clinic will cover the following in a fun and relaxed atmosphere, under the supervision of experienced, certified coaches:-Correct body positioning and balance-Safe and effective cornering-Climbing and descending skills-Riding over small obstacles-Effective and efficient shifting and braking-And much more!
Price: Members $75; Non Members $90
Duration: 3 hours (8:30 – 11:30 AM)
Dates:
Friday August 3rd , 8:30 AM
Thursday August 16th, 8:30 AM
Thursday August 30th, 8:30 AM
This clinic is intended as an introduction to mountain biking, but it should not be your very first time on a bike. It is necessary to know how to ride a bike and have a basic level of aerobic fitness.If you can’t make it to one of our scheduled clinics we would love to work with you privately, or with a small group of your friends, at a time that is more convenient. Please contact us to arrange this.
GUEST INSTRUCTOR: On Friday August 3rd only. Former Olympic and World Cup mountain bike racer Tammy Jacques will be in attendance as an instructor for this clinic only. Don’t miss out on the chance to be taught by one of the best in the business.
•ROAD BIKE SKILLS CLINICS
These are scheduled on alternate weeks from out mountain bike clinics. Similar to our mountain bike clinics we will focus on teaching and practicing the basic skills and techniques necessary to be able to ride safely and confidently out on the road.
Price: Members $75; Non Members $90
Duration: 3 hours (8:30 – 11:30 AM)
Dates:-
Thursday August 9th , 8:30 AM
Thursday August 23rd , 8:30 AM
Thursday September 6th , 8:30 AM
Again, if the clinic times do not suit your schedule, we have coaches available to work with you privately.
•POWERTAP INTERVAL TRAINING CLASSES
So you’ve been getting some long rides in and enjoying another wonderful Aspen cycling season. How is your interval training going this summer? Have you managed to improve on that awesome aerobic base that you developed by attending our classes during the winter? What? You haven’t done any intervals since April? This is exactly why we have decided to continue the classes through the summer. If you lack the motivation to get out and push yourself through one weekly high-intensity interval session then these classes are for you. Similar to the winter classes, we set your bike up with a PowerTap and ride on trainers, but the classes are held out on the Aspen Club deck. It’s a great way to train. Many coaches agree that performing intervals on a trainer, regardless of the season, is extremely effective as it eliminates the distractions of traffic, weather and changes in terrain and allows you to safely focus on the job at hand – applying maximum power to the pedals. For many, the inclusion of one of these classes per week will make a huge difference to their cycling fitness.
CLASS TIMES: Choose one of the following options
*Tuesday 7:30 AM
*Thursday 5:30 PM
Summer classes will run through the end of September.
Our winter series will begin early November.
Price: Members: $100 per month or $30 per class Non Members: $130 per month or $35 per class
•RIDE FOR THE CURE
Six weeks remain till the big event on September 8th. Are you signed up? How is your training going? We can help you with training advice or private on-the-bike instruction from one of our experienced coaches.We also have the following training rides scheduled:-Sunday August 5th, 9:00 AM till 12:00-Sunday August 26th, 9:00 AM till 12:00These rides are open to those already signed up for the ride, those intending to sign up, those who are not sure that they can do it and wish to find out more about the demands of the event, and those who will not be available on September 8th but wish to ride with others who are preparing for it and maybe make a small donation. Experienced cycling instructors will be on hand to help you along with others who have completed the event on previous occasions. All levels welcome. Rides will be conducted on selected portions of the ride route.
VIP Ride with Chris Carmichael: Sunday August 19th , from 8 AM to 1 PM .Chris Carmichael, longtime coach of Lance Armstrong, will lead our 4th annual VIP Ride. Chris will be accompanied by other coaches and will lead rides of different levels of challenge which will end at a very special luncheon, with Chris speaking about the Tour and cycling. If you are raising or donating $1500 this year, then we hope that you will join us. To get your name on the guest list, please e-mail pamela@komenaspen.org by August 4. The VIP Ride is our way of thanking our sponsors and high achieving fundraisers. I hope you will join us. Details will be sent to the RSVP list.
•CUSTOM CAMPS, PRIVATE INSTRUCTION AND COACHING
As always summer is flying by, but arguably the best part of the cycling season still remains: the fall. It’s not too late to organize a custom cycling camp for yourself or a small group of friends. Road bike, mountain bike, or both – we can put together a cycling experience catered directly to your needs in one of the world’s best riding venues. We can focus on the fundamentals of cycling for those relatively new to the sport, on performance improvement under the supervision of one of our USA Cycling certified coaches, or we can put together a challenging series of guided rides that will test your fitness and really make you earn that martini at the end of the day.
Camps can include VO2 max and Lactate Threshold testing, massage and other spa treatments, yoga, personal training and any other services that the Aspen Club offers. Activities can also be arranged for friends and family members not participating in the camp.We also provide private cycling instruction for all levels. Similar to our camps we can focus on the basics for those who have never really been shown what to do, or focus on improving performance for the more serious athlete. We can help you prepare for an event, such as the Ride for the Cure or an organized bike trip, or simply escort you on some of the beautiful local rides that you may never have done, or choose not to embark on alone.
Online coaching packages are available for those who wish to work on a year round basis with a coach regardless of where you live.
•ASPEN TOWNIE RIDE
These rides have been well attended and lots of fun. The next Townie Ride is Friday August 10th, 5:30 PM. Meet at the front of the Red Brick building. Go to http://www.aspentownies.com for more details.
Tags: arms, aspen, bike, biking, chris, class, classes, club, coaching, Cycling, cyclists, day, events, fitness, group, intensity, interval, komen, love, lunch, massage, michael, mountain, obstacles, participants, Personal, position, powertap, race, run, schedule, ski, spa, trails, Trainer, training, tuesday, venue, week, work, yoga
Posted in Aspen Schedule | No Comments »
Monday, July 30th, 2007
Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40
Date – 7/30/07
Weeks left=7
weeks until triathlon #1 – 1!! This weekend is triathlon #1
Pounds lost= 12 (left to lose – 
Body Fat Goal – 25%
Clothing sizes lost= 2+
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance
CONTINUE TO LEARN – THE WELLNESS JOURNEY
Remember in college, right before a test? You’d hear things like “I’m not ready for this test”; “I didn’t study until last night” and someone else would respond “Me either, in fact, I never even read the material”. Finally, someone would shut everyone else down by saying “I never even bought the book!” It’s easy to get caught up in these kinds of conversations around wellness and training, too. You don’t hear people bragging about the salad they had at lunch, or how diligently they trained before the race.
I wonder, are we covering our ‘you know what’s’ by pretending like we don’t really want our goals, just in case we don’t achieve them?
With the support of my wellness coach, Dirk Shultz, I made and continue to make a commitment to my wellness and training without getting too caught up in the game of excuses. I even admitted how proud I was to see the muscles in my shoulders from swim training. Yep, I said it out loud. And the craziest thing happened; the people I was talking too joined in with positives of their own! One woman said she felt like she could conquer the world when she was done with her run; another said she’d finally grown to love her dancer’s feet.
They say the woman that signs up for the triathlon is not the same one that finishes. I am really beginning to understand this statement. I haven’t finished yet though, ONE WEEK until triathlon #1 and I can’t wait!
Training:
I’ve been consistently training on the bike in intervals, running sprints and pushing myself and swimming often, even doing strength training. I’ve run 2 local races and improved each time. Learning how to breathe properly has been challenging.
I’ve lost a total of 12 pounds and have re-distributed body weight considerably. People are beginning to notice and someone even asked me what I ‘do’ knowing I must ‘do something’ because I looked strong. I continue to worry about leaving a considerable amount of my weight loss goal for the last 7 weeks, but I am as determined as ever to meet both goals.
Stay tuned..
Tags: 40, bike, conversations, Cycling, day, dirk, fabulous, hut, interval, jog, love, lunch, muscles, program, race, run, running, shoulders, swim, Swimming, tent, training, triathlon, week, wellness, work
Posted in 40 and Fabulous, Health and Fitness, conversations, love, lunch, muscles, shoulders, triathlon, wellness coach | No Comments »
Tuesday, June 26th, 2007
If you want to change your life for the better – DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!
There are just some things you never imagine for yourself. Can you think of what that something is for you?
For me, it was the cycling program at the Aspen Club. I would walk by the ’spinners’ looking strong and then look away wondering what on earth they were killing themselves for. I wouldn’t even allow myself to consider the program, even though I was secretly curious.
Mark Alderdice, from the Aspen Club Cycling program, allowed me to change all that and see myself in a whole new way. He invited me to learn more about cycling, participate in the interval training class and really improve my confidence and skills related to cycling, a key component in my tri-athalon goal.
A mechanism attached to your own bike measures cadence and power allows me to improve my skills, while setting goals based on the previous classes results. (see below for an example)
The Work out:
5 x 2 min Power Intervals (pi)
w/ 2 min recovery
8 min fast pedal
5 x 1 min pi’s
w/ 1 min recovery
The focus of this class was to work on high end power, but w/ shorter recoveries. We pushed hard then only recovered for a short time. This will make our system learn to recovery and prepare faster for the next effort.
I only broke down the work out by the last 3- 2 min efforts and the last 2-1 min efforts. These should reflect the power after we warm up our body and how it deals w/ recovery.
Kim: Here is the break down of the class. Let me try to explain what your looking at w/ these numbers. I can break down the Intervals we do and get info from that break down. I took the last 3 efforts in the 2 min efforts and the last 2 efforts in the one minute efforts and the entire work out. In each break down you will have the following info:
Duration=time in the effort
work= the energy your body expended during that interval then the power(in watts) and cadence (in rpm’s) will show 3 numbers…they are the lowest number(min), the highest number(max) and then the average
(Avg) for that time.
We usually will look at the avg power and cadence to analyze the data.
For example if you look at the first effort below (pi 3) it shows me that you put out an average of 117 watts at 93 rpm’s. Then I can compare the next few efforts to see how you are performing. You were able to increase in the last two for the 2 min intervals. I can also see that you were able to pick up the power for the one minute intervals which is good since they were shorter.
Good work today. we will work on the power and cadence for a few more classes then we’ll get you some numbers to work by, but start keeping track in your mind the numbers you can hold for these 2 or 1 minute intervals.
Please let me know at any time if you have questions.
2 minute intervals
pi 3:
Duration: 2:01
Work: 13 kJ
Min Max Avg
Power: 83 137 117 watts
Cadence: 81 100 93 rpm
pi 4:
Duration: 1:53
Work: 15 kJ
Min Max Avg
Power: 121 194 145 watt
Cadence: 85 96 90 rpm
pi 5:
Duration: 2:00
Work: 16 kJ
Min Max Avg
Power: 114 178 140 watts
Cadence: 80 99 90 rpm
1 minute intervals
pi 4:
Duration: 1:00
Work: 8 kJ
Min Max Avg
Power: 27 195 159 watts
Heart Rate: 137 156 149 bpm
Cadence: 42 94 86 rpm
pi 5:
Duration: 0:53
Work: 9 kJ
Min Max Avg
Power: 48 234 181 watts
Cadence: 75 96 85 rpm
Entire workout (74 watts):
Duration: 1:06:22
Work: 282 kJ
Min Max Avg
Power: 0 265 74 watts
Cadence: 42 114 81 rpm
I am going on week 3 and can’t believe how much stronger I feel on the road when I am riding!
If you want to change your life for the better – DO SOMETHING YOU NEVER THOUGHT YOU COULD DO. I GUARANTEE YOU WILL BE GLAD YOU DID!
For more information or to sign up, contact:
Mark Alderdice
malderdice@aspenclub.com
Operations Manager / Expert level coach
Aspen Club Performance Center
1450 Crystal Lake Road
Aspen CO 81611
(970) 920 5837
(970) 925 9543 fax
Tags: 40, aspen, bike, class, classes, club, Cycling, day, energy, interval, program, ski, training, tri athalon, week, work, workout
Posted in 40 and Fabulous, Health and Fitness, setting goals, tri athalon | No Comments »
Monday, June 18th, 2007
Joyce Rankin, Triathlon Training Session June 2007
Deep Water Running is usually thought of as a form of rehabilitation following an injury or surgery. However, it also has great benefits for the fit athlete for use as cross training or as a way to improve speed and strength without impact on the muscles used in a primary sport. An example of this can be found when coaches of long distance runners get their athletes in the pool for various workouts on a day prior to a long even paced run. The athlete can work on speed while doing a “deep water interval session” which will be beneficial not only to increase speed but also rid the legs of lactic acid and allow for fresher legs/muscles for the workout the next day.
Water running also forces opposing muscles to work equally. As you move arms and legs against the resistance of the water in both directions you will get a greater strength workout for muscles on both sides of the legs and arms. To get a workout at an even higher intensity I recommend my athletes not use a flotation device. In order to workout without floatation a person must know how to swim and tread water. Cross country skiing or easy treading is used as a recovery with actual simulated running form used in the tempo and interval training.
Form and technique are very important when working out in the water. A coach or trainer is highly recommended to observe and correct any improper form.
Tips on Running Technique:
Try to kick the water back behind you, flexing the ankle.
Lower stride cadence is acceptable since water offers more resistance.
Try to use the Perceived Rate of Exertion rather than pulse when working out in the water. Your pulse is approximately 15 BPM slower while in the water. PRE will help you become more aware of the amount of energy you are expending. (Level 10 PRE is the highest with level 1 being that of a TV watcher!)
Try to simulate your normal running style. Visualize yourself running on land.
Remember: It may take a few sessions for you to become comfortable in the water doing something other than swimming. In a short time your water running will become as comfortable as your land running and the benefits will amaze you.
Tags: arms, benefit, day, energy, injury, intensity, interval, muscles, rehab, run, running, ski, swim, Swimming, Trainer, training, triathlon, work, workout
Posted in Aspen Training Tips, Health and Fitness | No Comments »
Wednesday, June 6th, 2007
All too often the most common perceived barrier to reaching one’s training goal(s) is time. Back when I was in a high pressure personal training sales position, my rebuttal to lack of time used to be “there are 168 hours in a week and you are telling me than you cannot spare 2 of them.” Truth be told, it takes more than 2 hours a week to reach most fitness goals. However, the point of the argument is to show how inefficient most of us live our lives and that a perceived lack of time is usually exactly that, PERCEIVED.
Here are some helpful tips to maximize your time spent training: 1) Super-set, tri-set, or circuit train. Super-setting simply refers to doing 2 exercises back-to-back. It can be done with the same muscle group, opposing muscle groups or two unrelated muscle groups. Tri-sets is the same principle only using 3 exercises. For the sake of others it usually makes the most sense to do tri-sets with same equipment so aren’t using half the gym at once. For example, you could do dumbell bench press, 1 arm row, and shoulder press consecutively. Circuit training is moving from one exercise to the next with little or no rest in between for a pre-determined number of exercises which can be anywhere from 5-15. 2) Self-propelled transportation. If you are planning on doing 30 min. of cardio before you lift, you might as well jog, or bike to and from the gym and most of your cardio is done. 3) Do high-intensity intervals. If you alternate between sprints and jogging you will burn more calories in less time than stedy state cardio. 4) Limit your time between sets while lifting. Bring a stop watch or look at the clock and take no more than 60-90 sec. between sets. Remeber, it is effort that counts. Not how long you were at the gym. 5) Save simple exercises for home. If you only have 30 min to be at the gym, cut out the stuff you can do at home like stretching, and ab work. You can easily stretch while you watch tv and do crunches during the commercials.
The bottom line is that once training becomes a regular part of your lifestyle, you will find time for it. I hope some of the above tips are of help. Lastly, if you are a miss or mister chatty (you know who are), go ahead and bring an i-pod so you won’t be tempted to waste time socializing during the time you should be working out.
Tags: bike, calorie, cardio, exercise, fitness, group, groups, gym, intensity, interval, jog, lifestyle, Personal, planning, position, run, sets, social, spa, training, week, work
Posted in Aspen Training Tips, Health and Fitness | No Comments »
Monday, June 4th, 2007
There are many benefits for a trainer and training buddy from accountability to technique, but I didn’t realize one of the biggest benefits until last Friday. In a hyphened word, it boils down to “Reality Check”!
I had been ‘jogging’ in preparation for my tri-sprint in August, in accordance with my training plan; always maintaining my disdain for running, but proud that I was doing it at all. Dirk, my wellness coach (who is also a great trainer and massage therapist), set up a ‘run’ for us to do together. I was amazed at the difference between my ‘jog’ and his ‘run’. They weren’t even the same league. I was immediately struck by pain in my lungs and fear that I would never be able to keep up. Well, I couldn’t keep up, but I kept running and finished with the best sprint I could muster. The biggest outcome, after I recovered from the pain and humbling fact that I had a LOT of work to do, was inspiration. Thanks to working with Dirk, I am clear about what I need to do moving forward.
Reality Checks are great because of the clarity that is created. My reality check was humbling, but got me to read my “Triathalon” book, get my heart rate monitor working, commit to interval running training and step up my whole training a notch.
I recommend a ‘reality check’ for everyone in their wellness and fitness journey; whether it’s a buddy or a trainer. Just don’t fool yourself, because we are very good at that aren’t we? I know I am, I mean was!
Tags: benefit, day, dirk, fitness, interval, jog, massage, run, running, Trainer, training, triathalon, wellness, work
Posted in 40 and Fabulous, fitness journey, massage therapist, running training, triathalon, wellness coach | No Comments »
