How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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Early ChristmaRamaKwanzaKah for the Goof

My Thursday turned out to be an extremely awesome day.   At work things seem to take a positive step and coaching at Fit2Run last night was enlightening and productive, but the best part was all the cool stuff I received without notice.

I went to Fit2Run last night just to mainly help out with the Half Marathon groups.  There are runners that are training for all the races coming up; the Clearwater Holiday Halfathon, the Clearwater Marathon, Disney Distance Weekend and the Princess Half, Gasparilla, Best Damn Race and the Rock n’ Roll Half Marathon.  Thursday’s are speedwork days for these runners and Eric planned numerous one minute sprints with one minute rest in between.  I have no idea how many we did, but I was tuckered afterward.  Of course I can’t help but put in my own two cents as a coach with runners when I notice issues in their form.  One runner I spent about fifteen minutes on his form and things changed immediately for him and he was so grateful.  That is the best gift I was given, but they just kept coming.

I was leaving for the night when Eric caught me and told me the Brooks representative sent gifts for us.  I got a brand new pair of Brooks Green Silence which are incredibly light.  I haven’t run in them yet but I am totally looking forward to it.  They sure look cool, am I right?  I did try them on and they are so comfortable, that I am aching to get a run in them tomorrow.  With the Brandon Half Marathon on Sunday I probably won’t do too much but I it is going to be fun.


The gifts didn’t stop there.  Eric handed me two more packages from Brooks.  This really awesome running jacket and a pair of shorts.  James said that he is getting all sorts of compliments on the jackets and the models are not even out yet so he can’t put them in the store yet.  What an awesome night.  Speed work and then early holiday gifts….what could be better than that?

I will tell you, a package arriving with the new Nikon Coolpix S10 that’s what!

Taken with my 3 mp camera phone
I will tell you, a package arriving with the new
 Nikon Coolpix S10
that’s what!  

Pretty sweet right?  The camera fits perfectly in that little change pocket in your jeans and can be taken anywhere.  I was thinking it would be perfect for this blog.  It takes pics from 2-10 megapixels, has a flash, a 5x optical zoom, virtual stabilization, HD video the works.  I was so excited as I was playing around with it, unfortunately, I am sad to say, as a Nikon it does not live up to my expectations.  I am going to write a full review as a posting later on, but the gist is that the pics are grainy when the light is not optimal.

Taken with the Nikon Coolpix S10

As you can see, this was in decent light with a flash and my beautiful little Mikali looks grainy.  I took a bunch of pics with different settings and this was the best one.  *sniff* *sigh*

I have repackaged it up and I am returning it to Amazon.  It sucks because the camera is just perfectly convenient.  This is the first version of this camera, so it’s obvious I have not learned my lesson on buying the first generation of electronics as of yet.

I have signed up with the ladies to do a picture a day holiday challenge, where I post one photo a day that coincides with a word for that day.  If you see anything in the area that makes you think of the daily word let me know, or take the challenge yourself.  Just take the pic and post it on Twitter with the hashtag #Holidayaday.

Carpe Viam!

Workout Wednesday

The Revolution 3 Florida 70.3 is 5 days away and I feel like I am still working out pretty hard for this “so called” taper week.  The workouts are shorter in duration but a little more intense.  Yesterday’s workout ended up being a 4 mile tempo run on Bayshore.

I started, as always with a warm-up of Dave Scott drills, ballistic stretches, high knees, hamstring leg-ups, booty kickers and bounders.  My main set consisted of a 1 mile run at an 8:15 minute mile, Four 3 minute sprints with 45 seconds rest in between, and another 1 mile run at 7:45.  I cooled down with my usual routine of 50 walking lunges, 50 monkey lunges, 50 squats, 50 crab walks and static stretches.  Does that sounds like taper week to you?  At the time I didn’t, but afterward I understood.  I was fatigued to a point where I was recovering fast, but I felt like I could do more.  I am not sure if it will actually do anything for me as far as strength or speed, but it did boost my confidence, which was just fine with me.

Bayshore Tuesday Morning

This morning (Wednesday), I looked  at my plan and an expletive was about to come through my mouth for two reasons; a) I didn’t sleep well the night before, and b) I really thought this was taper week.  As I perused the scheduled butt kicking I was about to give myself, I realized I might have been wrong.  Here was my bike trainer workout this morning:
Warm-Up – 50 single leg drills on each leg, 100 single leg drills on each leg, 10 minute spin in the small chain ring
Main Set – (and get this) Pyramid Intervals: 1 min sprint, 1 min spin, 2 min sprint, 1 min spin all the way to 6 min sprint, 1 min spin and back down to 1.
Cool Down – 15 min spin and 1 mile transition run

I didn’t expect a workout of this intensity this morning, but at the conclusion, dripping with sweat, I realized how ready I was for this weekend.  I might not do as well as I did in Augusta, but I am sure going to give it one hell of a try.

Speaking of workouts, the off-season is coming up and my goals are to develop some leg strength that will allow me to average 24 mph on the bike comfortably, arm, core and back strength to allow me to propel in the water, run faster, and stay in the aerobars longer on the bike.  I also would like to increase my flexibility to keep relieving pressure on the injury in my lower back.

Here is one of the first workouts I ever did to comeback from my back injury which helped me attain the base cardio, core and strength I have today and which has allowed me to enjoy the success I have been having. (Well, at least I think it’s success.)

Warm-up: (1 set x 10 reps)

  • Walking Knee Hug
  • Lateral Jumps
  • Fwd Lunge w/ Overhead Reach
  • Jumping Jacks
  • Reverse Lunge w/ Twist

Core (3 sets x 10 reps)

  • YTLI Raises
  • Swiss Ball Plank
  • Single Leg Glute Bridge

Strength – Supersets (3 supersets x 10 reps)

  • Prisoner Squat/T- Push up
  • Dumbell(DMB) Reverse Lunge/Inverted Row
  • DMB Single Leg Romanian DeadLift/DMB Push Press
  • DMB Lateral Lunge/Pull up

Cardio Ciruit (20 reps of each exercise x 3 rounds)

  1. Kettlebell Swing
  2. Burpee
  3. Squat Jump
  4. Shuttle Run

It’s a pretty good workout and can be done in about 45 minutes with minimum equipment obviously.  As with any workout whatever you put in, you will get out and with this workout it is no different.  I thought I would share it as a portion of Workout Wednesday.  I will continue to bring you different workouts each week whether I get them from my past experience or from research I find.  If you have any workouts you are passionate about or WODs (workout of the day) you enjoy.  Feel free to submit them via the contact form and I will post them and credit you with a guest posting.
Carpe Viam!

2 Races in One Day?

I thought it was kinda nutty when I was invited to the Sunrise/Sunset Challenge, but I wasn’t sure the impact it would have on me.  I looked at the distances of the two races, Top Gun and the Twilight Triathlons, and thought, “What the hell?  The two distances do not even add up to an Olympic.  How difficult could it be?”  What I didn’t count on was the increased effort level?

The plan was hammer the Top Gun and do the Twilight for fun. (I am a poet and didn’t even know it.) Yeah. Right.  Considering I have been competing and training for more long course triathlons lately, I really thought I would finally be able to conquer the sprint.  My last full sprint was two years ago, when I competed in a few sprints in order to get ready for a marathon my times were less than admirable.  To be honest, I was happy with 1:20 at the time.  Now, after a few Ironman 70.3s and last year’s full Ironman I really thought I could do a lot better.  Figuratively, I actually did, but in my mind it still wasn’t what I wanted, but there were some small achievements.

I picked up an A-Train Tri member, Jaime Breibert, around 5am and headed out to Ft. DeSoto.  After the experiencing the pay-to-park line for the Escape from Ft. DeSoto Triathlon, I was pleasantly surprised this event was exempt so there were no delays driving into the park.  Nice!  Like every other race I have competed or watched at Ft. DeSoto the organization of the event was outstanding.  The line for body marking was minimal, the transition area was large enough to accommodate all of the athletes bikes, space for their transition setup and extraneous bags.  Walking into transition I spent  minimal time setting up my bike, helmet and sunglasses, towel, bike shoes, and running gear including my choice of shoes (this time being my Brooks Pure Cadence), running belt and hat.  I wasn’t rushed for time, or inconvenienced by other athletes.  It was smooth sailing which is always nice since it eliminates any unwanted stress.

I headed on down to the beach with Nick Zivolich and Jaime where the low pitched but high energy voice was repeating instructions over the speaker system.  It was a nice and comfortable environment I have come to love over the past years.  The energy of the upcoming race increasingly becoming more and more intense as the time for the first heat was getting closer.  I caught up with a bunch of friends and familiar fellow tri community members I have accumulated over the last years.  This is absolutely one of my favorite times of the race.   I have been really lucky this year as my age group has been assigned early heat times, so the intense anticipation has been minimal.  Last year, I was not so lucky, but I understand the race directors strategy of moving the groups around each year to be fair.  It will be interesting to find out what they where I will be starting next year.  I was in the fifth heat this year only 12 minutes after the first and immediately following Jaime’s heat.

I wished Jaime and Victoria luck and intensely watched them swim out to the first buoy.  Just a quick  disclaimer.  I totally and utterly suck at swimming.  For me triathlon is survive the swim and get on the bike where the competition really begins.  Not that I haven’t been working at it, but honestly, if for some reason I have to skip a workout, I’ll skip a swim before a bike, run or strength workout, but I digress.   The horn finally went off and my personal race had started.  I had been analyzing my swim prior to this, and just recently had the epiphany that maybe my pull of my arm through the water was possibly to shallow to allow me any kind of real speed.  I usually finish with the heat behind me, and even sometimes with the heat behind that one, but this time following my experiment of dipping my arm deeper and pulling a little harder, (Voila!!) I actually finished in the middle of my heat.  As I ran to my bike I noticed silver swim caps in front of me and coming behind me.  A huge smile came over my face as I was slipping into my bike shoes and put on my helmet and sunglasses.  I really couldn’t believe it.  At this point I already felt like a winner.

I ran out of transition, jumped on my bike and headed out to the course I knew so well, due to all of the brick workouts I completed here with my A-Train Triathlon family.  My goal; keep my speed above 21 while keeping a cadence under 96.  The whole ride was pretty uneventful.  The same word came out of my mouth more than anytime in the short period I have been racing.  I continually yelled the word “left” as I was passing other athletes on my right, of course it was disconcerting when I heard it coming from my left.  The ego boost came when I finished the final roundabout yelling “left” to a male athlete that had passed me at the beginning of my ride.  As, I came into transition the only thought was how fast can I get in and out of transition, start the run and whether or not I had pushed a little to hard on the bike.  According to my computer I had averaged well above 21, so was that too much?

I pulled on my shoes, grabbed my hat and ran out of transition buckling my race belt with my number attached to the front.  I grabbed water on the way, a little disappointed when it turned out to be very warm, but it was wet.  As I started trying to increase the cadence I noticed that my legs were very heavy, not a good sign.  I kept saying to myself this is fine, just lean from the ankles and let gravity fuel your momentum.  As much I told myself to lift my legs and lean a little more, my body refused to submit to what my head was commanding.   I continued through the first mile to the fort, and very, very slowly my legs started to loosen a little, and my cadence started to increase.  Passing the 1 mile aid station, I noticed a little more energy in my step and my hip flexors obeying my will.  Then I turned the corner and I remembered.  Crap!  The middle mile of this race is on SAND!  The lower extremities of my body surprised me as they adapted immediately to their new environment.  I guess all those beach runs with Amy Eck had actually done something for me.  All of the sudden I found myself enjoying the run.  My legs stretched out, by body leaned, my cadence finally reached 180 (I think) and I was flying.  Who would’ve thought feeling all that resistance under my feet would actually transform into moving faster?  Not me, but after begging my body to obey earlier I was not going to look a gift horse in the mouth, so before my body decided any differently I picked up my pace.  Turning on the path back to the asphalt I caught another athlete with a 44 on his calf. Hmm…an athlete in my wave I will place in front of…cool.  With that thought completed I noticed another male runner in front of me with the number 41 on his calf.  My only thought; “You are mine!”  With the finish line in sight and the 3 mile marker on my left, I started to sprint with the finish line getting larger in my view and the runner in front of me coming closer and just a few feet from the timing mat, I caught him and jumped in front.  A short term goal accomplished.  I was so wiped out I could not immediately put my foot on the stool in order for the volunteer to remove my  chip.  I had to step over to a section of baracade and keep myself from falling for a quick second.  After a half a minute I recovered enough to get my chip removed, grab some water and meet some friends at the end of the finish line assembly.  Jaime had just finished and Speedy Nick was there already dried off and drinking some water.

With as exhausted as I was how was I ever going to this again in less than 12 hours?

After greeting some friends and coaches, watching some other friends and athletes come across the finish, I headed out to find some water and Gatorade.  I noticed some preliminary results were posted, so I walked over in the hopes mine might just be posted and as luck, good or bad, would have it they were.  My first split was the swim, and I was pleasantly surprised 7:53…cool.  Less than 2 min per 100m…I’ll take that considering my miserable swimming performances leading to this race.  Second split was the bike..26:51 averaging 22.3 MPH…Sweet! I never did that before.  Finally, a 26.35..5k run.  Well, I have run much faster, but not during a triathlon.  8:33 miles per minute…honestly I thought I did better, but I accepted it.  More Bricks, more bricks, more bricks.

Overall, 1:06:36.  A personal record(PR) since my last Sprint was 1:19 so you would think I would be happy and at first I was, until I looked at my place; 38th with only 67 athletes in my age group.  Not even in the top 50 percent.  That dropped me from my high pretty fast.  There were still runners on the course so maybe there a few more in my group out there where I can at least be in the top half.  As I check the results while I write this, it turns out there were I am ranked 39th out of 84 so I made it, just barely but I did make the top half.

The end of the morning consisted of congratulating friends, socializing and grabbing some breakfast at Lucky Dills in downtown St. Pete.  I couldn’t have imagined a better morning.

Next up, the two race day continues.