Strength Training - Legs

    As many of our race seasons come to a close, we look forward to a break in the heavy training.

    We begin to think of the upcoming off season and what we can work on to race even better next season.

    Strength training can be a welcomed break from our usual routine of Swim, Bike, and Run.

    Think about adding these exercises, shared by Mark Allen , to help with run leg speed and power on the bike.

Monday Motivation - "I Race Myself"

Very few triathletes are paid to race and win.
We race against oursleves and for ourselves.
Everytime we cross that finish line faster than we have before,
or reach our goal for that given day,
We are the Winners.

As we cross that line, just one of the hundreds or thousands
competing on that day,
only we know the hours of training and personal sacrifices

it took to get to that line.
Front Of the Pack, Middle Of the Pack, or Back Of the Pack,
when we cross that line
 We are the Victors!

                                                            by BWZ
                                                           "Just an Age Grouper"

Monday Motivation - "I run like a Girl... try and catch me!"

"Running is the space in my day when I feel the most beautiful, when I don't feel judged by others.
And that's what I want for all little girls."
                                                              Molly Barker

Molly Barker, a 4-time Hawaii Ironman triathlete, founded Girls on the Run® in Charlotte, North Carolina. Molly began running at the age of 15 - an age when she found herself stuck in the “girl box,” when only girls who were a certain size with a certain beauty were popular; when girls who wanted to fit in had to mold their bodies and their personalities to fit the requirements
of the box.

       " learn, dream, live, run"





Girls on the Run is a non-profit international program that inspires girls to Honor Their Bodies, Celebrate their Voices, Embrace their Gifts and Activate Their Power. The program is currently in over 150 cities across North America.

Monday Motivation - "Did you race over the weekend?"

When I do the best I can with what I have, then I have won my race.


                                 Jay Foonberg, 72-year-old runner

Monday Motivation - "TRIumph"

 “If you can’t excel with talent,
      TRIumph with effort"          

                                                                                                  Dave Weinbaum



Monday Motivation - "The Best Things"

"The Best Things In Life,
Aren't Things."

                                          Art Buchward

On this holiday Monday enjoy Family, Friends,
the Gift to be able to train,
and the Multisport Lifestyle we so Enjoy!

Monday Motivation - "Dare to..."

"Yesterday I dared to struggle.
Today I dare to win!"

                                                  Bernadette Devlin

Whether it's racing or in training, dare to struggle
and you'll be the Winner for it.

Monday Motivation - "Cause I want more!"

For all endurance athletes out there...
Here are some lyrics, by Young The Giant, to pump you up during those
tough training sessions or nearing the end of your race!

"My body tells me no
 but I won't quit
cause I want more
cause I want more!"

Have a listen, if you dare, and see if it doesn't get stuck in you head and make your playlist!

Comment with your favorite song(s) that gets you pumped for training or racing!

Monday Motivation - "How's your Attitude"

"How's your attitude?"

"Give me (you) your very best,
don't quit till you got nothing left!"

Give it your best and you are the Winner!

    (If you don't see video open at VictoryIsFinishing.com)

Monday Motivation - "What we do is absolutely nuts..."

"What we do is absolutely nuts,
But that's the drug,
That's what brings us to Ironman racing"

                    Chris (MACCA) McCormack
                    2010 Ironman World Champion

Monday Motivation - Victors' Shared words "Help Release A Dream In Someone Else"

You will be hard press to find any other sport like multisport,  where it is commonplace for athletes to help their opponent. From Pro to newbie we all race as one big family of athletes striving to reach our best!

That multisport mindset shines in these words
by Victor Bernie Fuller of PA, runner and Army fitness trainer.

"There is no greater legacy
than to help someone else win"
                                   Joel Osteen
             

As a fitness trainer in the Army

I always believed

that my legacy will be

that I not only helped you to win,

but in winning is finishing,

and feeling good about yourself.

                                 

Use your talent, your influence

and your experience,

not just to accomplish your goals,

but to help release a dream in someone else.

Remember, there is nothing more rewarding

than to lay down at night knowing

that you helped someone else become better.

                          

Monday Motivation - I Race... to Beat Myself.

  "When I go out and race, I'm not trying to beat opponents, I'm trying to beat what I have done ... to beat myself, basically. People find that hard to believe because we've had such a bias to always strive to win things.
  If you win something and you haven't put everything into it, you haven't actually achieved anything at all. When you've had to work hard for something and you've got the best you can out of yourself on that given day, that's where you get satisfaction from."


Ian Thorpe

Monday Motivation - "You can be Top Ten in your Age Group"

You can be Top Ten in you Age Group this season.

Sure, what's the secret training plan or pill you ask. How?

Fact is most of us, no matter how hard or how many hours we train, were not born with the bodies to work with that could have us reach Top Ten of the final standings at Kona, Boston, or sometimes even our local 5K.

So what's the secret?
The secret is your goals and why you train and race.

Brian Enge, Kona age-grouper shares his secret to reaching Top Ten in Finding Time to Train for an Ironman at Active.com

     The secret is... Go into each race
     with the goal of being in the

"Top Ten percent of people who have the Most Fun"

Enjoy the Experience!

Monday Motivation - Victors' Shared Words - "In The Heat of Competition"

Victor Kate Morse, Triathlete and Mom from Washington, DC shares one of her favorite quotes...

"In the heat of competition it’s easy to get stuck
on what is not going well,
which causes you to lose sight of how lucky
you are to be able to race.

In the big picture of life, your finish time
or place will have little bearing
on the sun rising or the seasons changing...
Find that place within yourself
that is grateful to be alive
and fit enough to even consider
undertaking a triathlon.” 

      Mark Allen - Six Time Ironman World Champion

Follow Victor Kates' journey at "Strike Out MS with Kate"

Monday Motivation - "What's holding you back?"

It's not who you are that holds you back,
it's who you think you're not.

Monday Motivation - Need some help with that early AM alarm? Just remember this...

Who covers more yards than a fooball player?

Kicks more than a soccer player?

                                              

Flips more than a gymnast?

                                     
                 You doing your swim training!

Swim On!

Monday Motivation - Victors' Shared Words - "We can catch excellence"

With Super Bowl weekend just around the corner Victor Jason Kilderry, head coach at ETA Coach shares this quote and comment.

Perfection is not attainable. But when we chase perfection, we can catch excellence.                                                                     Vince Lombardi


"No one is perfect. Keep that in mind when you occasionally miss a workout, indulge in the cheat food, or forget to cool down after a work out. These things happen, and remember no one is perfect! Just don't make these things a habit, because catching excellence will be that much harder!"

     Jason Kilderry, USA Level 1 triathlon and track and field certified coach and National Strength and Conditioning Association-Certified Personal Trainer

Monday Motivation - Success starts with a good Foundation

Did life throw you any curveballs last season?

Did your road to the finish line have any bumps along the way?

    With the start of a new season most training schedules begin with foundation work. Building a strong "base" or foundation is said to be the key to success.

If (or when) life throws you a curveball, remember this quote...

A successful person is one who can lay a firm foundation with the bricks that others throw at him or her!
                                                                             David Brinkley

Monday Motivation - You Decide "Where to Go"

When planning your 2011 season

remember the words of
Dr. Seuss

You have brains in your head.

You have feet in your shoes.

You can steer yourself in any direction you choose.

You're on your own.

And you know what you know.

You are the guy who'll decide where to go.

                                              

Monday Motivation - "40 Exhilarating Reads for Runners"

         



 Have a Runner on your holiday gift list?

   







   
Share a little winter Motivation with one of the following 40 Exhilarating Reads for Runners - shared by Online Courses, "a comprehensive information source for continuing and online education".
             Checkout the Online Courses blog, for links to all the reads. 

How-tos and Guides -
    In this list, you’ll find books that are full of tips for all types of runners, including barefoot runners, women runners, beginners, and marathoners.

1. The Barefoot Running Book Second Edition: A Practical Guide to the Art and Science of Barefoot and Minimalist Shoe Running by Jason Robillard; Edited by Dirk Wierenga: Barefoot running has gained a lot of traction in the long distance running world over the last few years, and this book will help you make the transition.

2. Runner’s World Complete Book of Women’s Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance by Dagny Scott Barrios: Female runners wanting to customize a running routine that results in weight loss, a healthy lifestyle and increased athleticism will appreciate this guide.

3. The Non-Runner’s Marathon Trainer by David Whitsett, Forrest Dolgener and Tanjala Kole: Based on the training class offered at University of Northern Iowa, this book helps more casual runners step up their game and get ready for marathons.

4. The Beginning Runner’s Handbook: The Proven 13-Week Walk-Run Program by The Sport Medicine Council of British Columbia: If you’d like to become a runner but are afraid of burning out or injuring yourself, use this 13-week guide to get you in shape.

5. Running & Being: The Total Experience, by George Sheehan: First published in the 70s, this New York Times bestseller is still regarded as a practical guide and celebration of running as a form of "exercise, play and competition."

6. Lore of Running, by Timothy Noakes: This revised book is sort of a one-stop read for learning about running and the running world, complete with information on star athletes, injuries, running anatomy, and more.

7. The Runner’s Handbook : The Bestselling Classic Fitness Guide for Beginning and Intermediate Runners, by Bob Glover, Jack Shepherd and Shelly-lynn Florence Glover: The cover’s a bit vintage, but this book eases rookies into a new lifestyle by getting them gradually addicted to running.

8. Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach, by Brad Hudson and Matt Fitzgerald: Learn how to take control of your own training program so that you can set new personal records and run longer distances.

9. Running for Mortals: A Commonsense Plan for Changing Your Life With Running, by John Bingham and Jenny Hadfield: Even if you don’t want to become a competitive runner or marathoner, you can still benefit from adding running into your daily lifestyle, and this book will show you how.

10. Running Anatomy, Joseph Puleo and Patrick Milroy: This illustrated guide to running anatomy will help you understand how your body reacts to training exercises and can reach running goals more effectively.