Triathlon Coaching

Category Archives for Running

Lessons From My 200 Meter Intervals. These Principles Apply to All Workouts and especially racing.

Change in Weight Performance Calculator

A legitimate change in body weight will make you faster. Wether you are carrying extra muscle mass or extra body fat, these additional pounds will slow you down on the run. This calculator will give you a good estimate how a few extra pounds can improve your time. Once again, this assumes that the weight […]

Have You Ever Made this Running Mistake?

A few years back I decided that I would push beyond my limits and try to run a faster pace in attempt for a new half marathon personal best. Not just a little faster, but much faster. I was going for hero status. Things were going so well and I was on track for a […]

Meet Osmo – My Hydration and Nutrition Strategy

My nutrition and hydration strategy has significantly evolved since I first started racing Ironman distance over 8 years ago. All of this changed when I discovered Osmo Hydration back in July of 2012. Dr. Stacy Sims, the founder and brains behind Osmo, introduced a concept of “food in the pocket and hydration in the bottle”. […]

Great Hydration Advice from Dr. Stacy Sims

If you are an Ironman or Half Ironman athlete, you need to take a few minutes to read this interview. Lots of great information. Read Interview

Half Ironman Mental Game

You’re going to battle the demons at some point in the race and chances are it will be during the run. Here are my suggestions to deal with this . Half Ironman Mental Game Want more information like this? Sign up to stay updated. Email Address

Exercising at Altitude

Here’s a good overview of the challenge of altitude. “Ever wondered why you breathe harder and faster when you’re working out at a higher altitude than that to which you’re accustomed? In colloquial terms, we often say that at elevation,the air is thin, or that there’s less oxygen in the air. What does this mean, though, […]

Hydration and Nutrition Resources for Ironman Athletes

I am frequently asked about what I recommend for hydration and nutrition. Nutrition is such an individual consideration, but there are some universal principles that are helpful. I use many of the recommendations set forth in the articles/links below. Take some time to review these and then experiment for yourself. Gels – Why to avoid them […]

4 Reasons Dedicated Runners Struggle to Get Faster

There are a number of factors that influence your running speed. Assuming you are already training on a regular basis, here are 4 reasons why runners struggle to get faster. These are all factors we can control. Body Composition – If you are carrying extra weight in the form of bulky muscle or fat, this […]

Should I Run a Marathon as Part of My Ironman Training

Curious about whether or not to run a marathon before you complete your next Ironman?

Cadence Matters: Optimize Your Triathlon Run Performance

Cadence Matters Trying to hold a respectable run pace in your half ironman or ironman race, but experience frustration when you see your times plummet? What’s causing the slowdown? More importantly, can you do anything to prevent it? Your answer can be as simple as focusing on your cadence. Every time your foot contacts the […]

Overstriding in the Marathon

I just read an interesting study comparing the footstrike of marathon runners at different stages of the race. Of 286 random runners studied, less than 88 percent were rear footstriking within the first 7 miles. By the 20 mile mark this number increased to over 90 percent. Factors influencing this breakdown can be attributed to muscular […]

Orange County Running Coach Emphasizes Importance of Good Form

As a runner or triathlete, you spend hours logging in miles and training to be your absolute best. No matter what your current training level may be, if you do it with poor or inefficient form it will reinforce bad habits and this can limit your potential. Do you know if you’re working as efficiently […]

Half Marathon to Marathon Slowdown

Sometimes a person’s marathon time doesn’t match up with what they ran for the half marathon. Oftentimes the slowdown is far too great. Do you know what percentage of slowdown is acceptable? Are you in the above average, average, or below average range?

The 10% Differential

Age group triathletes, is your half Ironman or Ironman run 10% or more slower than your stand alone half marathon or marathon?

Bike/Run Sessions

Our bike/run sessions will catapult your triathlon race specific fitness. Specifically, these sessions will: improve running efficiency off of the bike improve running speed off of the bike improve stamina off of the bike develop a keen sense of pacing awareness develop the mental skills necessary for a strong run split These coached workouts are a combination […]

Should I run faster than my tempo pace if I can?

Question: Should I run faster than my tempo pace if I can? Answer: I still want you to stick to your tempo pace even if it’s killing you. Next week I will do something to add to the challenge. For the tempo efforts (especially under the 12 minute range) you should almost feel as if you […]

Finding Your Gears as a Runner

Finding_Your_Gears_as_ a_Runner

Are You Making Any of These Running Mistakes?

When new athletes approach me to help structure their training one of the first things I do is gather a thorough background on the athlete. The background gives me information about past performances and training. Here are the three most common training mistakes I see. 1) Too many race specific workouts – This will bury […]

Do I Need To Prepare for the Downhill?

One of the most overlooked challenges of a hilly course is the demand the downhill portion places on your muscles. Of course, you have to prepare for the uphill and most people seem to do this well. However, you also have to prepare to run downhill. The uphill, although difficult, is not what sets you […]

Running Form Analysis: What Does it Matter?

Marathon Pacing

Did you know that 80% of those running the marathon will post a slower second half than the first half? This clearly indicates that the runner either started too fast or they did not have the conditioning to support the distance. When questioned about why runners don’t slow down a little more at the beginning, […]

Barefoot Running: Should You Do It?

Over the last few years the barefoot running trend has grown in popularitity. Part of this growth is largely due to the release of Born to Run, by Christopher McDougall. So, does this new trend have any validity? Will runnning without shoes make you a better or more efficient runner? Are the new Vibram shoes […]

Body Weight Will Impact Your Running and Cycling Performance

Your body weight will impact your performance in endurance events!!!! The longer the event, the bigger impact it will make. Carrying an extra 10 pounds over a 4, 5, or 6 hour race will definitely slow you down. This is especially true for runners and cyclists. If you want to see big gains in your […]

Crossfit Workout: Will This Help My Running?

The Crossfit workout is a great way to get into shape and develop your strength. The Crossfit workout will target numerous aspects of your fitness and if you stick with it, you will have a broad fitness base. This workout is not for the faint of heart and it definitely will challenge you and elevate […]

The 5 Most Common Running Injuries

The biggest weapon against falling prey to a running injury is PREVENTION. Follow a good plan, be smart about your recovery, listen to your body, and know your limitations to prevent the onset of these common injuries.

Effects of Strength Training on Female Distance Runners

Strength training for female athletes. Does it help? The findings of the study show a significant improvement in running economy. This means the athletes were more efficient at utilizing oxygen while running.