Just Keep Swimming, Swimming, Swimming...

...What do we do we swim, swim, swim!

Just a little Finding Nemo for you there.  It does go through my brain a lot when I swim.

Okay, this is a great swim workout to help build speed.  I see people get in the pool and swim slow lap after slow lap after slow lap.  I have news for you folks, you're not doing yourself much good.  To have an effective swim workout it needs to be focused and purpose driven.  You need to be working on something every lap, even when you warm up.  You'll actually realize it's a lot less boring this way.  If you've ever wondered how swimmers, runners, bikers, etc. don't get bored out of their minds, this is how...they are always actively working on something.  And "actively" means they are mentally tuned in to what they are doing.  I tell my swimmers for their warm up laps just to focus on lengthening out their stroke.  As they focus on extension and rotation, even as they warm up, their stroke is getting concentrated work so it will take less focus as you fine tune other parts of your stroke.

Phew!  Now that we have that out of the way here's the workout.

200 yd warm up (Focus on extension and rotation.  As you fully extend your arm your body will naturally rotate.  I tell my swimmers to pretend like they are reaching for something just out of reach.  Try this out of water.  You'll notice as you do this your other should drops down and the arm you are reaching with is able to extend just a few inches more, and your body has just naturally rotated.  If you can grab a few inches more of water every stroke you will be much more efficient as you swim).

5 x 50 yd swims--catch up drill* down, regular freestyle back...take 10 secs rest between each 50

6 x 50 yd swims on the 1 minute send off** (if that is too fast for you try the 1:10 or 1:15 send off)

3 x 100 yd IMs OR freestyle on the 1:45, 2:00, or 2:15 send off

5 minute kick--20 secs hard, 10 secs easy until 5 minutes is up

100 yd cool down




*Catch up drill--This is a freestyle drill.  Start with both hands out in front and start kicking.  Bring one arm around and as soon as it gets out in front of you, next to the other hand, then send the other arm around.  The one hand is always trying to "catch" the other hand.

** Send offs--the importance of doing swims on a send off is to help build speed and stamina.  Pushing yourself to stay on a send off is very different than just taking 10 secs rest between each lap.  If you are swimming on your own, without a coach, it is even more important to try to stay on a send off.

Happy Swimming!

BIKE MAC

I am going to post a FREE workout every monday from now until the TRI Catching Cupid Reverse Sprint Triathlon that will be on February 11, 2012.

Here is my favorite one right now:

3 mile bike

1 mile run

3 mile bike

1 mile run

3 mile bike

I call it Bike Mac because the bikes are the "buns" and the runs are the "hamburger patties" and I like to think up names for workouts while I'm working out because that's what my brain does. :)

This workout is really good to help your legs get used to transitioning. When you triathlon train it's very important to train your legs for switching from biking to running or running to biking, depending on the triathlon.

Try to do the 3 mile bikes under 10 minutes each (under 9 minutes if you're a rock star!).

Try to do the run at about 90-95% of your fastest mile pace. It should be fast!

Have fun playing with your speed and times on this workout.

I love it!

Ready to Run 100 REVIEW

100 miles. 30 days. No problem.

Or so I thought.

Our latest challenge, Ready to Run 100, was definitely harder than I thought it was going to be. I was ready for the physical challenge of it.

Cardiovascularly I knew it wouldn't be a problem at all. I was expecting to have sore feet and tired legs from all the running. But what I wasn't ready for was the mental challenge of it.

This challenge messed with my head like crazy!

Running, running and....well, more running. It was monotonous. Boring. And downright irritating to me at times. I didn't ever want to do focused workouts because I just wanted to direct all my energy to logging miles. But what I found was, as I put energy into logging miles, all my energy felt drained from me. And, not only that, I could tell I was getting slower!

So, as I reviewed this challenge I realized that, even though it had it's downsides, it was great for several reasons:

1. It shows the importance of focused workouts. Added in speed and strength workouts help you get faster, energize you, and keeps your mind and body more fresh. RaceDay workouts work for a reason.

2. It shows the importance of variety in workouts. Doing the same thing over and over again doesn't work all your muscles and it doesn't keep it interesting, so pretty soon exercise isn't interesting at all. And you plateau pretty quickly.

3. This one is more personal than anything...I hate just running. I suppose I do triathlon's for a reason. I need to change things up. I don't mind running if it's supplemented with biking and swimming. But straight running is not my gig.

The interesting thing about challenges is you never know what you are going to learn from them. They are so much more than the accomplishment. They are all about what you learn in the process.

So there you have it. I finished this morning with no days to spare. My last 5 miles were rough but I sprinted to the finish.

Happy that it was over.

Happy that I did it.

Happy that I won't be doing it again.

....at least not for awhile.

FRUIT or CONSEQUENCES CHALLENGE

Okay...our new challenge is starting this Friday, October 1st, so gear up!

It is called Fruit or Consequences and it will be good for all of us.

We all know that we should be eating 5 a day. It's one of those things where we all go, "Yeah, yeah, yeah...I know." But then we don't do it. We struggle with our weight and our health and our energy levels and wonder why. We try different diets or schemes and eventually we throw our hands up in the air and say, "I don't get it, I've tried everything...nothing works."

Except....have you really?

Are you looking past the most simple of solutions because it just seems too easy?

How good are you actually doing at getting in 5 a day? 2 fruits and 3 vegetables? Every. Single. Day. ?

Now I am a fitness person. I eat fairly well. I exercise a lot. But you know what still eludes me? Being really consistent with my 5 a day....especially vegetables. So I know if I am struggling with it that many of you are too.

I know a lot of people believe they get in all of their servings by eating a big salad, but more than likely you are fooling yourself. Look up a chart like THIS to know what serving sizes actually are and be real with yourself. Just because a salad has a cherry tomato, some lettuce and a cucumber in it doesn't mean you just got in 3 full servings of vegetables. Most likely you just got in one, or less.

As you get in full serving sizes of each of your fruits and vegetables, and you are paying attention to your body feeling hungry or no longer hungry, you will have less room for other foods and therefore you will eat less junk...it's that simple. I know what you're thinking..."But I WANT to eat junk." Right, me too. But would you rather feel good, have energy, lose weight and be healthy more?

Eat your fruits and veggies first. Make them a priority and then when it comes time to eat the rest of your meal STOP when you are no longer hungry. Even if you only get to eat two bites of your meal. (And don't reward yourself with a donut for eating a carrot. :)

The more you eat real foods, consistently, the more efficiently your body will run. If you have been eating badly for awhile it may take some adjustment, but if you consistently get in your fruits and vegetables you will see how your body, and mind, will change.

30 days of a focused challenge can completely change your perspective and significantly change your habits. And being part of a group challenge is even more helpful. Commit yourself and see how it motivates you.

It sounds simple right?

Then do it!

--------------------------------

Start: OCT 1st

End: OCT 31st

Fruit or Consequences RULES:

• Eat 2 servings of fruits and 3 servings of vegetables Daily. (you can't make up for missed servings the next day!)
• Track your progress on THIS sheet (print out 1 for each week)
• For each serving missed run 1 mile on Saturday. (aka: consequences)
• Extra fruit servings DO NOT make up for vegetable servings, and vice versa. 2 fruits/3 vegetables. Period.
• Do your best to spread out your servings through the day!
• Post an "I'm in!" in the forum if you're doing this with us--it helps keep you accountable and gives you support. Let's do this thing.

Just Do ONE!

How many times have you intended to exercise and you just can't bring yourself to do it? It just seems too hard.

It happens to all of us. Sometimes just thinking about exercising is overwhelming and we just don't want to do it. If you find yourself having this battle see if you can convince yourself to just do one.

One set.

One mile.

One lap.

One push up.

Just do one.

More often than not you will think, "Okay, maybe I can do 2." and then 3...etc.

Generally all you need to do is get your blood moving and then you're fine but we get overwhelmed by the idea of having to dothe whole workout.

So eliminate that excuse.

If you're struggling, start with just one.

It will get you further than you think.

Camelot

Have you ever watched somebody make major changes in their life and thought, “Man, I wish I could do that. It just seems too hard.” You think of all the changes you’d have to make. Even as you just think about it you can feel your body, mind and will fighting against it. It’s depressing and discouraging and just the idea of making the changes makes you want to curl up in bed, grab a tub of ice cream and make it all just go away.

Is this familiar at all? I have definitely been there.

Want to know something? It is actually MUCH harder to be there, in that emotional state wishing for change, than it is to actually change. It’s not the change that is hard, it’s finding the right way to go about the change that is most difficult.

An incredibly wise man once said:

“When obedience ceases to be an irritant and becomes our quest, in that moment God will endow us with power.” (Ezra Taft Benson)

I have found you can substitute the word obedience for just about anything.

When weight loss ceases to be an irritant and becomes our quest, in that moment God will endow us with power.”

When parenthood/exercise/healthy eating/financial stability, etc. ceases to be an irritant and becomes our quest, in that moment God will endow us with power.

When something becomes a quest nothing and nobody can stop you…and you know it.

Start your quest today.

Top 5 Reasons to Join RaceDay Training

1. You are lacking motivation with exercise and/or life in general.

2. You are bored with your workouts and want some new ideas.

3. You have a gym membership but you have no idea what to do once you get there.

4. You want support, accountability, or drive to help you reach your fitness goals.

5. You're tired of watching everyone else get in shape while you feel like a slug!


What are you waiting for? Sign up for RaceDay Training today.

The first step on the road to feeling good is STARTING down that road!

Your first 5 days are FREE and only $9.99/month if you choose to continue, so you've got nothing to lose.

click HERE to get on your way!