Tri-it-all

Training Tip –  Listen To Your Feet

If you have ever watched the final miles of the marathon portion of an Ironman race, you probably saw some athletes struggling and running with their head down, their torso bent forward at the waist, and their feet scraping along the ground as they painfully made some semblance of for
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Training Tip – Running Stride – Glutes and Hip Flexors 

Among the things that help you run strong are a fast leg turn over (strides per minute), a strong foot push-off from the ground, and a full range of motion in the leg stride starting from the upper legs and hips. Two muscle groups that play a pivotal role in these movements are the gl
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Training Tip –  Does Training and Racing Make You Sick?

(An excerpt from Swimmers Magazine, March issue) For decades, conventional wisdom said that intense training and racing compromises the immune system and leads to infections such as the common cold. New data now turns that belief on its head. There is a wealth of recent scientific dat
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Training Tip – Stay properly hydrated and fueled during training and racing.

Staying properly hydrated and fueled during training and racing is key to finishing strong. Here are some basics to keep in mind. Before you start your workout or before the race gun goes off, start with a full tank. Make sure you have taken in adequate liquids; usually water is all y
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Training Tip – Running’s Toe – A Badge of Honor?

If you run a lot, you’re familiar with runner’s toe.  Repetitively pounding your feet at the front of the shoe can cause bleeding under the toenail and swelling. It’s ugly, sometimes painful, and most importantly, it can be avoided. Here are some things you can do to prevent  and trea
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Training Tips – Anti-oxidants

As a normal process, working muscles in the body create biochemical compounds call free radicals which are activated by the oxygen we take in by breathing, eating, and pretty much most of what we do living in human society. The same way prolonged oxygen exposure can corrode plastics a
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Training tip – Run the Last Mile Fastest

There are a lot of good coaching tips about how to get the most out of your running workouts – fartleks, fast feet pick-ups, speed splits, swing pace, tempo runs, negative splits, and more. They’re all good, and they all serve a purpose. But here’s a very simple thing you can do
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Training Tip – Improve your running in the off season

If you feel that your running could use some improvement – and who doesn’t – here’s a training tip to get faster in the off season. Consistent with other tips I’ve shared recently, most of your off season running time should be at a controlled conversation pace. Nothing al
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Training Tip –  Periodization

Periodization is a well accepted training tool developed by Joel Friel in which you methodically schedule the volume and intensity of your workouts in order to reach peak performance on race day. Put another way, periodization is a pre-planned schedule of progressive weekly cycles of
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With Christmas over, if you’re like me, you ate and drank too much, and exercised used too little. That’s the norm for this time of year, but I’m looking forward to getting back into my usual workout routine. Happy and healthy 2020.
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