Archive for Metabolic Conditioning

Truly Great Running Technique!

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , on February 27, 2012 by fastertoday

Five Things You Should Stop Doing in 2012

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , on January 3, 2012 by fastertoday

by Dorie Clark of the Harvard Business Review

  1. Responding Like a Trained Monkey. Every productivity expert in the world will tell you to check email at periodic intervals — say, every 90 minutes — rather than clicking “refresh” like a Pavlovian mutt. Of course, almost no one listens, because studies have shown email’s “variable interval reinforcement schedule” is basically a slot machine for your brain. But spending a month away — and only checking email weekly — showed me how little really requires immediate response. In fact, nothing. A 90 minute wait won’t kill anyone, and will allow you to accomplish something substantive during your workday.
  2. Mindless Traditions. I recently invited a friend to a prime networking event. “Can I play it by ear?” she asked. “This is my last weekend to get holiday cards out and I haven’t mailed a single one. It is causing stress!” In the moment, not fulfilling an “obligation” (like sending holiday cards) can make you feel guilty. But if you’re in search of professional advancement, is a holiday card (buried among the deluge) going to make a difference? If you want to connect, do something unusual — get in touch at a different time of year, or give your contacts a personal call, or even better, meet up face-to-face. You have to ask if your business traditions are generating the results you want.
  3. Reading Annoying Things. I have nearly a dozen newspaper and magazine subscriptions, the result of alluring specials ($10 for an entire year!) and the compulsion not to miss out on crucial information. But after detoxing for a month, I was able to reflect on which publications actually refreshed me — and which felt like a duty. The New Yorker , even though it’s not a business publication, broadens my perspective and is a genuine pleasure to read. The pretentious tech publication with crazy layouts and too-small print? Not so much. I’m weeding out and paring down to literary essentials. What subscriptions can you get rid of?
  4. Work That’s Not Worth It. Early in my career, I was thrilled to win a five-year, quarter-million dollar contract. That is, until the reality set in that it was a government contract, filled with ridiculous reporting mechanisms, low reimbursement rates and administrative complexities that sucked the joy and profit out of the work. When budget cuts rolled around and my contract got whacked, it turned out to be a blessing. These days, I’m eschewing any engagement, public or private, that looks like more trouble than it’s worth.
  5. Making Things More Complicated Than They Should Be. A while back, a colleague approached me with an idea. She wanted me to be a part of a professional development event she was organizing in her city, featuring several speakers and consultants. She recommended biweekly check-in calls for the next eight months, leading up to the event. “Have you organized an event like this before?” I asked. “Can you actually get the participants? Why don’t you test the demand first?” When none materialized, I realized I’d saved myself nearly half a week’s work — in futile conference calls — by insisting the event had to be “real” before we invested in it. As Eric Ries points out in his new book The Lean Startup , developing the best code or building the best product in the world is meaningless if your customers don’t end up wanting it. Instead, test early and often to ensure you’re not wasting your time. What ideas should you test before you’ve gone too far?

Eliminating these five activities is likely to save me hundreds of hours next year — time I can spend expanding my business and doing things that matter. What are you going to stop doing? And how are you going to leverage all that extra time?

Janet Even’s 800 Meter Freestyle Masters Record

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on December 28, 2011 by fastertoday

48 Hours With Former World Triathlon Champion Tim Don

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , on December 9, 2011 by fastertoday

Triathlon Strength & Conditioning with Swimming Session

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , , , , , , , , on December 8, 2011 by fastertoday

To Grow, Leave What You Know Behind

Triathlon Ratio Strength & Conditioning with Swimming

Pre Workout: 10 minutes

Corrective Stretches / Exercises:

  • Ankle Stretch – 1 minute
  • Hip Flexor Stretch (left leg) – 1 minute
  • Hip Flexor Stretch (right leg) – 1 minute
  • Hamstring Stretch – 1 minute
  • Cossack Squat (left leg) – 1 minute
  • Cossack Squat (right leg) – 1 minute
  • T-Spine Stretch (left side) – 1 minute
  • T-Spine Stretch (right side) – 1 minute
  • Arm Bar (left arm) – 1 minute
  • Arm Bar (right arm) – 1 minute

Strength & Conditioning: 30 minutes

  • Push Ups – 40 seconds
  • Rest – 20 seconds
  • Cossack Squats – 40 seconds
  • Rest – 20 seconds
  • Alternating Pistol Squats – 40 seconds
  • Rest – 20 seconds

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Swimming: 40 minutes

  • Swim – 3 minutes (closed hands / fist drill, uni-lateral breathing & bi-lateral breathing)
  • Rest – 1 minutes

THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS

Tempo Trainer settings for each set: 1.25, 1.15, 1.05, 1.00, 0.95, 0.90, 1.00, 1.00, 1.20, 1.30

Post Workout: 10 minutes

Corrective Stretches / Exercises:

  • Ankle Stretch – 1 minute
  • Hip Flexor Stretch (left leg) – 1 minute
  • Hip Flexor Stretch (right leg) – 1 minute
  • Hamstring Stretch – 1 minute
  • Cossack Squat (left leg) – 1 minute
  • Cossack Squat (right leg) – 1 minute
  • T-Spine Stretch (left side) – 1 minute
  • T-Spine Stretch (right side) – 1 minute
  • Arm Bar (left arm) – 1 minute
  • Arm Bar (right arm) – 1 minute

A Field Guide to Avoiding Toxic Teachers/Coaches

Posted in Training Articles / Sessions with tags , , , , , , , , , , , , , , on December 7, 2011 by fastertoday

By Daniel Coyle

We’ve spent a fair amount of time in this space talking about what makes up a great teacher or coach. Today, let’s talk about the opposite. The bad ones. The ones who quietly steal your time and energy and prevent you from progressing as well as you could. The ones you want to avoid.Confession: I know about toxic teachers/coaches, because, at various times in my life, I’ve been one. Both in the classroom (in graduate school, no less) and on the sports field (with my Little League team), I’ve been in charge of the learning process, and I have proceeded to do what I’ve since realized was a pretty terrible job. (I’ll spare you the details, but let’s just say that whenever I run into someone from one of my first classes/teams, I usually begin by apologizing.)So with that in mind, I’d like to offer this brief, completely unscientific list of traits for which to watch.1) The Courteous Waiter: This is the kind of person who puts all their efforts and attention into keeping you comfortable and happy. They don’t push you to the edges of your ability, but rather keep you in the comfort zone, glossing over any moments of difficulty in favor of a “we’ll worry about that later” approach. This kind of person is usually quite likable (think of that really cool teacher you had in high school) and because of that likability, you never learn much (again, think of that really cool teacher you had in high school).

2) The Charismatic Speaker: This is the kind of person who spends all their time talking. Lecturing. Weaving shimmering webs of ideas into the air. They’re often quite eloquent and charismatic; listening to them can be great fun. Which is precisely the problem — because in the end, passively listening to someone talk is a really inefficient way to learn. We learn by doing, exploring, discovering for ourselves. By asking questions, interacting, engaging with ideas. (Another reason why Socratic method works so well.)

3) The Remote Ruler: This person spends their time high above the playing field, designing strategies and methods, and rarely descend to interact with the people they’re leading. Some good examples of this type of teacher is found in the leadership of bigger organizations, like the NFL and Wall Street, both places where a culture of remoteness can easily take hold. This person often seemsquite powerful, but they often end up failing because they overlook the most fundamental source of power: the personal emotional connections to the people they’re leading.

Finding the right teacher, coach, or mentor is sort of like test-driving a car. And just as with a car, it pays to lift up the hood. Go for a test drive. Find one who connects with you, who challenges you, and who pushes you past what you thought you could do. You’ll go farther.

PS — speaking of good teachers, I’m reading a couple really good books right now: What I Talk About When I Talk About Running, by Haruki Murakami (great on the link between endurance and creativity), and Thinking, Fast and Slow, by Daniel Kahneman, which is great on the relationship between impulsive and rational thinking.

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