My First Sprint Triathlon

This is my first sprint triathlon. It took place summer 2006 in Harrison Mills, BC. My time was ok (I think I can do better this year) but I am very proud of crossing the finish line and am thankful for the wonderful experience the TRY-tri gave me.

Spirit of the Marathon- Premiere

The documentary, Spirit of the Marathon, captures the individual journeys six runners take to prepare for and ultimately face the challenge of the Chicago Marathon in an extraordinary theatre event that portrays the drama of the famed 26.2 mile race. More than a sports event, Spirit of the Marathon is an inspirational journey with unique, theatre-only features that will be embraced by runners and non-runners alike.

Fantasy Football 2008 Draft Guide: First Round Running Backs

These days, nearly every first round pick in fantasy football is a running back. The Drill breaks down the top 12 at the position, revealing the overlooked studs and overpriced duds at the most important position in fantasy football.

Completing Your First Triathlon Event

Completing a triathlon event

What can seem a huge hurdle to overcome is, in fact, a catalyst to so much more. Crossing your first triathlon finish line not only makes you a triathlete but it also provides an immediate level of merit that few of us can walk away from.

Make completing your priority

Before we can run we must walk. If you have never completed a triathlon, don't worry – everything is possible. Completing is your priority, so leave competing for prizes for another day. This 'complete-it' attitude does one of two things:

1 In training you have no unrealistic expectations or pressures to beat a certain time. Enjoy training in the knowledge that you can crack the distance but you don't get overly focused on training to a predicted race pace.

2 On race day, enjoy the experience rather than clock-watch the whole time. And, as you have no triathlons to your name and no previous best to beat, it's going to be a personal best (PB) anyway.

Successful transitions

To complete any triathlon you not only need to be capable of the individual distances but also able to 'transition' between the events. This is daunting to a beginner, but with practice and planning it is not to be feared. Triathion is just a swim, then a bike and then a run. With training and a shorter distance 'sprint' event, you complete the challenge. As long as your first triathlon is one of the shorter distances and you feel it's attainable, completion is possible.

Learning is a long-term process

Even after years of triathlon training and racing, there is still a lot for us to learn as well as many new technological changes to adapt to, so be patient because becoming a fully competent triathlete takes time. Learning about new events and even longer distances takes you through the completion-conquer and compete phases. It takes time to move through each phase – no one can be an expert until they have done something several times. That's the fun that continues to motivate many athletes one, two or even three decades after their first triathlon.

Top Tip

Triathlons are so popular you often need to enter months in advance. In some cases, they fill up in a matter of hours or days. Even small pool- based events fill up quickly. Be ahead of the game by knowing your goal event(s) and enter as soon as the entry forms are available.

 

Your First Training Plan on the Road to Running

TRAINING TO RUN:

Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid threshold, base training, patience and determination.

Training plan: If you’re just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle. The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week's level. This gives your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work – you just need to be patient.

For example: Distance of every run in the week.

Cycle 1: wk1:1km – wk2:1.2km – wk3:0.9km

Cycle 2 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 3 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 4 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 5 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 6 : wk1:1.6km – wk2:1.8km – wk3:1.4km

I think you get the picture.

Beginner:

The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substantial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.

The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 – your age) X 60 or 70% – I'm 36 , (220bpm – 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.

Lactic Acid Is Not Muscles' Foe, It's Fuel !

If you need to do more sports during the week, cross training should be your choice. Gym work to strengthen the abs is a plus. Cycling or spinning also gets your heart going without the impact on your knees.

If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.

Intermediate:

You've achieved your first goal and that first 5k is now behind you. You've adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.

You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner's regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.

Hill running is simple: Find a hill – run it to the top (if you can get up there fine – if not – stop where you’re about to collapse) – once up there – walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it – walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.

Interval: Warm up with a 15 minute turkey trot. Once you are warmed up – bolt it for 100 meters – as fast as you can without collapsing (85% of your max speed) – just before blowing up – walk for 1 minute. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes … this is great for pushing your lactic acid threshold even farther.

The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also – this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt and might hinder your progression.

The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be heightened.

Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.

Experts:

Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can achieve this type of running pace and keep it for 2 hours or more.

If you’re at this level and are reading this, you've humoured me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.

First thing, and expert runner sho

Triathlon Swim Testing Your Endurance In The First Leg

If there were anything more difficult than the transitions of the triathlon race then swimming would be it. Truly an endurance sport, swimming in triathlon races can actually dig the life out of you, especially when your body is not well adapted to the conditions that it requires.

You may have some basic backgrounds in swimming since it is known to be the most popular pastime sport Americans have. But you, when you're seriously into the game of triathlon then backgrounds are no longer enough to let you know the feeling of reaching the finish line.

Your triathlon training in swimming can cover all or most of the strokes. And you may choose to use them during the race, after all no one says that freestyle stroke is a guarantee to get through the swim stage. Nevertheless, as we might have observed most racers are comfortable with freestyle stroke because it provides speed.

But competitors, at one time or another, can be seen using different strokes for whatever purpose they deem necessary. The problem with this though is that they have to break the momentum and start with a new stroke over again once they gain their speed. Somehow, this creates the struggle and that is what we want to eliminate. You have to get through this junction as smoothly as you can be.

You can get this through training. If you cant cross the pool straight for now, you never have to worry since practice will always create more perfect ways to achieve what you first set your mind to achieve.

Swimming is not only an activity of endurance, it also requires you tons of patients to get the proper technique and strength. Thrice a week practice will do you best, other than that you may over-exhaust your self or lack training.

While the swim part is not actually the longest stage, it still garners the longest training to master. After all, swimming is nearly a hundred percent technical.

On the general view, swimming should not be taken as the speed game. You only have to get through it to be able to reach the 2nd and last lap. It must not tire you, it only has to warm you up. It will prepare your muscle to flex during the last two legs of the race. The trick lies in the efficient use of energy so there will be more for the run and the bike stages.

You can't expect to see yourself swim but you can trust an eye from a good trainer. He will show you the details of your flaws and will help you work on them.

 

Top 10 Ways to Ruin Your First Marathon

Running your first marathon can be a nerve-wracking ordeal. You train for months. You get up early. You hope you won't blow it on the big day. Here are some common mistakes that can lead to disaster.

1. One More Long Run

Every endurance athlete struggles with the idea that one more workout or one more long run will somehow make you more "ready." The taper you have been prescribed by your training plan must be followed. It is not optional if you want optimum performance. Trust that you are prepared. Save it for race day.

2. Buy New Running Shoes

Question…What could be better than sporting shiny new shoes for your finish picture? Answer…Sporting a finisher medal without limping. NEVER wear new shoes or socks on race day.

3. Try on A New Outfit

Equipment is essential for a successful event. This mean shoes, socks, shorts, top, number belt, watch or GPS. Everything simply has to adhere to the No-New-Gear rule…at least not on race day. Not even a new top. Not even a more aerodynamic hat. Comfort above all else will spell success.

4. Change Your Plan

If you trained for a marathon, you have been training for months. That means you planned for months. Don't give in to the temptation to alter your plans on race day. If you are planning for a 4:00:00 marathon it is O.K. to shoot for 3:55. But do not follow the 3:40 pace group thinking that you are going to "gain some extra time as a cushion."." This is a recipe for disaster. Stick to the plan, Stan!

5. Keep Up With the Joneses

The folks around you might be faster than you. Then again, they just might be dumber. Fight the temptation to try to keep pace with someone because they "look like" a runner you "ought to" be able to beat. Let them disappear on the horizon. You just might pass them in the final few miles.

6. Go Out In a Blaze of Glory

No matter what you do, you will be on fire when the gun goes off. Most will blast off the line. You'll be tempted to follow. Stay on pace. It is worth noting that most world class distance runners produce negative splits when they compete. Follow the experts. Start slow and finish strong.

7. Don't Drink and Run

You can go for a long, long time without food before you starve. But not water. You must stay hydrated. Hopefully you experimented on long runs. Drink too much and you will be hurling on the side of the road. Drink too little and you will be walking before you know it. Drink responsibly.

8. Forget to Fuel the Machine

The "wall" that most marathon runners describe occurs between 18 and 22 miles. This is simply a physiologic point at which many athletes will have just drained all of the caloric storages cells. They just plain run out of gas. You must eat on the run. Eat whatever energy bar or magical awful energy gel you prefer. Just don't try a new one on race day. Get a number belt that comes with little elastic loops that'll keep your gels. They will be ready and in your holster to keep you energized. I eat GU every 40-45 minutes. Keep track of when it is your time to eat. Eat as you approach the water stop so you can discard the wrapper and wash it down at the aid station.

9. Stay up Late

No matter what you do, you will have trouble sleeping on the eve of the race. This is normal. Just don't make it worse by watching television until you are "tired enough" to fall asleep. Counts sheep or mile markers, or whatever you do. Get all the rest you can.

10. Forget the Point

The morning of the your big event, remember why you got out of bed to go on long runs. Remember why you ran in the heat, the rain, the dark and the cold. Remember why you registered for a marathon in the first place. It probably wasn't just to finish at a certain pace. Don't forget to have a good time. Take the time to thank the volunteers at the water stations, the lone sentry standing there all day just so you will not have to think about where to turn, and the folks at the finish cheering and screaming your name.

Keep the right attitude, use some common sense and you will have a great race!

Five Reasons To Attempt Your First Triathlon

Triathlons are for everybody and that is a fact.  There is an event and a place for every skill level.  That is not to say that anyone can go out and finish one tomorrow.  However, with just a little drive and discipline, there is a place for everyone who wants to be involved.  It is my hope that everyone gets to feel the satisfaction that comes with finishing something you never thought possible.  Here are some reasons to get started today.

 

1. The thrill of achieving something you once thought was impossible can be life changing. Just think how you will feel when you finish an event that you once thought was only for someone really in-shape. This is one benefit that can change how you set and accomplish goals in every aspect of your life. If you can achieve this "ridiculous" goal, then what can't be accomplished? 2. Everyone needs a reason to exercise. When you make your decision, and more importantly sign up for the event, then you have now given yourself a reason to exercise. Willpower is tough to conquer when it comes to things we do not get immediate satisfaction from, however it becomes a little easier when we have a reason to power through our negative thoughts. 3. It is time to try something new. We all need a little spice in our life from time to time and that usually leads to some unhealthy habits. With everything going on in the world right now it is a great time to have something to take your mind off things. Why not turn your focus to something that can, no, does have healthy benefits involved. 4. Networking. Whether for social or business purposes there is a tremendous opportunity to meet an entirely new group of people that have common goals. They have been through the same pain and frustration and powered through the thoughts of given up just like you so they can ride that wave of bliss when the goal is accomplished. You will be hard pressed to find a better group of strangers to pass a day away with. I have always been amazed at just how friendly and helpful people have been, especially when I was starting out in the sport. Everyone is there to share in the experience and thrill of the event. Even though a Triathlon is technically a race, everyone there will do there part to make sure everyone gets across that finish line. The quality of people has been a common theme at every event I have taken part of in several different parts of the country. 5. THE T-shirt. Simple as that.

 

Now, there is just a quick few reasons to get started on your first event.  The important thing is to stop the procrastination and get to work.  We are all being drained by the many challenges we face in today's world.  It is time to focus some of our energy on something positive and life changing.  Find a friend and do something crazy, I can assure you it will change your life forever.  Go get em!

 

How to Find the Best Marathon Training Schedules to Complete your First Marathon

When you first decide to complete a marathon you need to find what marathon training schedules work best for you. You need to find something that is going to fit your needs and is going to be easy for you to implement. There are a lot of marathon training schedules out there so it is important you find something that is going to help you complete your first marathon.

There are many different types of marathon training schedules and some focus on particular areas more so than others. But what you have to do is find the marathon training schedules that focus on what to do to complete your first marathon. Training for your first marathon requires a lot of knowledge because you are a beginner and don’t know what its all about yet. So you need to focus your attention to the marathon training schedules that are designed for beginners.

When you are a beginner you need to know the basic principles of marathon training such as start small and build up each week. You need to know how many days a week you should be training and exactly what you should be doing on these days. The marathon training schedules that are designed more advanced runners are not going to cover all that information, they are going to cover more advanced topics such as how you can improve your marathon time and break your personal record.

The marathon training schedules that you will want to focus on will involve detailed step by step training programs for you to follow. Things like what type of foods you should be eating will be covered. Information on how to increase the food intake while you are training and how to manage your weight during your training period. Marathon training schedules that focus on everything a complete beginner would need to know about running a marathon such as mental preparation, recovery and injury prevention are the types of marathon training schedules you should be looking for.

Some good marathon training schedules to follow would be to train 5 days a week and have two days of rest. You would train on Tuesday, Wednesday, Thursday and Saturdays and have Mondays and Fridays as rest days. Your long run would be on Saturdays and your short to medium distance runs would be on the weekdays. Marathon training schedules like this are great to follow.

Also you want to look for marathon training schedules that not only focus on the physical training side but all the other things you need to take into consideration when training for a marathon. Eating correctly before, during and after your marathon are very important things you need to know so you want to find marathon training schedules that cover that area as well.

There is also mental preparation, a marathon is a very mentally draining event even for the most advanced marathoner so it is vital that a beginner knows how to mentally prepare for a marathon. Marathon training schedules that cover the mental side are fantastic and you should try and get your hands on them. Recovery is also another aspect you can’t afford to leave out, many people trying to complete their first marathon often fail because they don’t know how to recover correctly and end up injuring themselves.

So you want to find marathon training schedules that cover the physical training side as well as the mental preparation, nutrition and recovery. These are the best types of marathon training schedules for the beginner and will help you to complete your first marathon.
 

Marathon Training Tips for your First Marathon

So you are going to run your first marathon and you would like some marathon training tips to help you out a bit. There are many things you need to do in preparation for a marathon and many things that you can do that will set you back in your marathon training. So it is important that you get the right knowledge before you start your marathon training so that you get off on the right foot.

Some good marathon tips will help you not only get through your marathon training but they will help you get through the marathon itself. There are many little tips and tricks that you can do that will hold you in good stead for your marathon and will actually give you an advantage over most other marathon runners. There are many marathon tips that the best marathon runners in the world use and sware by that help them get through their training and break world records.

There are simple marathon training tips that can help you get through your training and there are significant marathon training tips that aid greatly in your training and can improve your performance. It depends on how you look at it, even some forms of training can be considered marathon training tips because not everyone uses them and the advantages can be great. This is where having a good training program comes in handy. A good training program should contain all the marathon training tips that are going to benefit your marathon training program and your overall marathon performance.

Marathon training tips can be various different things but a good one that has been known to improve marathon performance is the use of speed work. Speed work consists of short burst of exercise that are designed to increase your overall speed. Speed work is also great to improve overall physical fitness because you are working at a higher intensity. This is a good marathon training tip because when you incorporate speed work into your marathon training schedule you are increasing your speed and fitness levels which ultimately increase your overall marathon performance and will aid you in completing your first marathon. There are many marathon training tips that are based on training techniques, speed training is a good one to have in your marathon training.

There are marathon training tips from different categories of marathon training. For example the recovery phase. You should always stretch and warm down properly after every run you do to prevent injury and quicken the rate of recovery but another great marathon training tip is to use an ice bath. Ice baths are great to speed up the rate of recovery and prevent injury. Ice baths makes your blood vessels constrict initially and after about 5 to 10 minutes they start to relax. This helps quicken the rate of blood flow which helps your legs get back to normal faster. Marathon training tips like this can make a huge difference in your marathon training. Paula Radclife who set a women’s world record swears by ice baths and accredits them to her marathon success.

There are heaps of little marathon training tips and secrets that you can use in your marathon training. Another little one is when you are running try and focus on a spot a couple meters ahead of you and if you can try and run on the white line. This helps you stay focused and keeps your mind on the job. As you can see when you know these types of marathon training tips you can put them to use in your marathon training and you will be giving yourself the best chance at successfully completing your first marathon.

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