Sunday, November 29, 2009

Last Race of the Year And Some of My Favorite Things!

Next weekend is the Rock N Roll Vegas Marathon. I waited until today to finalize my registration. I must say this year has been a great year that included a lot of running! Even though I did not train exactly as I should have for the Vegas marathon I have a ton of mileage for the year under my belt. I did my first 50-mile run in August. You can read all about it in one of my first blog posts. I started the year training for Boston but ended up not doing it because of an injury and running the R&R Marathon in San Diego instead. 2011 will be my Boston year! I hope to finish the Vegas Marathon in 3:35 which is 4 minutes faster than my PR. Four minutes seems like nothing but it really would be amazing if I could pull it off. I plan to go see my friend Dr. Satterlee at Biomechanics of Las Vegas - for some last minute tune ups! He does a thing called ART (Active Release Therapy) on me that is amazing. I have a few issues in my hip and it has been very beneficial to see him periodically and before a race. He is also a triathlete so he understands the body better than other Chiropractors.

With the Holiday season coming I wanted to talk about some of my favorite things. If you are an endurance athlete then forward this page to your family and friends and maybe it will give them some ideas about what to get you for Christmas. So listen up!
  1. Zoot Running Shoes! These are the best shoes I have found. I like the Ultra TT. You can see all the shoes at
  2. The Book Born To Run. This book was amazing I recommend it to runners and non runners both!
  3. The Book Ultra Marathon Man. Another great book for anyone even if you don't run!
  4. Garmin 305 - this is easy to use and one of the best tools you can train with! They have great prices on
  5. ProBar is the best bar out there. They can be found at Whole Foods or
  6. for girls that are really FAST on bikes. They have cycle jerseys and shorts and cute t-shirts. They are awesome!
  7. CompuTrainer - OK this one is slightly more expensive but it is one of the best things I have for training. I could not live without mine!
  8. Fuel Belts are really cool but even better than the waist belt are the palm holders. This year training for the 50 mile run I came across these and use them now instead of the belt. You can carry one in each hand.
  9. Hammer Nutrition Heed is my favorite electrolyte drink. It is lower in calories and has a very mild taste.
  10. Muscle Trac is great for working out knots in legs, hips, low back, and calves. You can see this great gadget at
  11. TYR Split Fins are my absolute favorite swimming accessory! I use these in my warm up and when doing specific drills.
  12. Running Diva's clothing. I know this is another thing just for girls but I have a shirt from them that I love. It says Freakishly Strong! The pants I have say run, eat, sleep, run. I found them during the time I was training for my 50 mile run and it definitly fit at the time. You can find their stuff at

Those are a few of my favorite things and for the most part I use them all on a regular basis.

The last thing I want to talk about is some classes that I teach on a regular basis. I teach the following classes weekly:

Swim 101 and Swim Mechanics at LVAC Rainbow on Tuesday and Thursday 5:15-7pm

Spin LVAC Rainbow - Saturday 1:30

Spin Summerlin Agassi 24 Hour Fitness on Wednesday at Noon and Sunday 8am

Only for December I will be teaching the Monday Spin Class at the LVAC on Flamingo/215 at 6:45pm

After the marathon on the 6th I will be doing weekend rides and anyone is free to ride along with me. The ride is usually moderate pace about 16-18mph up near Red Rock.

In January I will be coaching a run group on Saturday mornings leaving from BioMechanics of Las Vegas on Pecos and 215. More details to follow!

Thursday, November 12, 2009

Ironman St. George Training Weekend!

If you are planning on doing Ironman St. George in May 2010 then read on...............

Thursday 11/14/09, I left Vegas and drove to St. George Utah for the weekend. I am signed up to do Ironman St. George in May of next year. I am already thinking about how my training will be planned out for this race. When I saw they were having a weekend training camp, I couldn't pass it up. I arrived in the evening and met everyone that will be at the weekend camp. I am was not so excited to ride the course in the cold weather. I am a true wimp when it comes to cold weather. I would rather go for a 4 hour run then ride the course on Saturday. I do want to see the course so I will have to just buddle up! It will be so beneficial to ride on the course prior to racing it. I plan to come up here several times to ride this course before the actual event. It will be a huge advantage in this race. If anyone is interested in riding in Utah over the next 6 months then make sure you email me ( I am sure I will need people willing to ride the course with me. I have several clients that will be doing the race so I assume they will want to ride it as well.

Lets talk about the bike course! Seriously, it has got to be one of the hardest Ironman courses or close to one of the hardest! There are three really big climbs and a lot of really small rolling hills. It will be critical on this course to pace yourself on the climbs and not blow up. You will have two loops and have to complete the hard hills two times. Training on hills will be very important for this course. Some people were debating on road or tri bike but the overall consensus was a tri bike. The coach leading the camp suggested if you have back issues then it might be a good idea to consider a road bike. For most people a tri bike will be best for this course. That way you can take advantage of the downhills in a good aero position. The camp was lead by coaches from Endurance Corner. The main coach was Gordon Byrn. He was super knowledgeable about training and had great advice for this course. I would highly recommend other camps that he offers if you are looking to step up your training to the next level. The link to their website is

So lets talk about the run. Did I say to pace yourself on the bike? Yes you better, not only because this is an Ironman and you should anyway but you will need everything you can save in your legs for this very hilly run course. There are lots of hills! The up and down are going to kill your legs and there is two loops. There is no question this run course is very hard.

Overall the weekend was valuable. It is the first time I will be able to train on a Ironman course before racing it. The most important thing for me on this course will be to hold back on the bike on the hills. I have the tendency to push hard to get up the hills but that will not be wise on this course given the fact that the run course is so hard.

I met a lot of really nice people at the camp. As I said before the coaches were all super knowledgeable and had great advice for this course specifically. I met a lady named Julie who has an awesome website called I got a riding kit from her and she also has shirts on her website. It is very cool! I will be wearing it next time I ride so all you boys watch out!

Sunday, November 8, 2009

The End of the Season and Planning Your Next Season

Today was the Silverman Triathlon in Las Vegas. Congratulations to all the finishers. It was a great race day and Frank Lowery always puts on an amazing race. Nancy Dickenson who is a client of mine and a trainer for Real Results Fitness had a great performance. She finished 8th overall for females in something like 5:30ish. The exact results are not in yet.

Finally the end of the 2009 Triathlon season. Most of the races for 2009 are over and it is now time to take it easy for a few weeks if you don't have an upcoming event. If you recently just had your last race, take a few easy weeks. Then it is a great time to build your base. That means long slow training. It is also a great time to add another day of strength training into your program. Off season is the perfect time to try and put back the little muscle you may have lost during the triathlon season.

As a coach one of the toughest things is getting through to people that less is better. That goes for training and racing. When I have clients that give me the races they want to do sometimes I cringe and have to tell them to eliminate some. Do you want to perform average at a bunch of races or have your best race at a few key races? It is important to pick one or two A races then a few B or C races. These all must be strategically planned for optimum performance. Just think of all the money you will save in race fees if you plan your season right! If you are taking on your first Ironman race it is important to focus on your training rather than racing. If you are able to plan a half prior to your Ironman that is great. The question is, will you race it as if you are training or will you kill yourself? It is very hard for someone who is a competitive person to race it as a training day! If that is the case you are better off having a good training day and not do the half. If you are in the first few years of your triathlon career, it will take you much longer to recover from a race. Someone who has been racing longer typically will recover faster. Be smart in your planning! Remember less is most likely better when it comes to racing. This past year I took on a new adventure. I did my first 50-mile run. For the first time in several years I did not do a full Ironman distance race. I wanted to do one but I knew that to train right for both would be too much. I planned my season knowing that if I did both I would likely be over trained, get injured, be burnt out, and not have my best performance. I was so thankful that I planned it that way. The 50-mile run took so much more out of me than I anticipated. If you have any questions about planning your season feel free to email me at

For those of you that are doing the Las Vegas Marathon it is very close! I will be running it and have several clients running either the half or full.

My next post is going to be about some of my favorite things related to training. Stay tuned because it will be a great post to forward to your family for hints about what to get you for Christmas!

Lastly if you happen to read some of the comments on the blog, I need to tell you this crazy guy named DAN is my brother. He has always wanted to be as fit as me but has never been able to achieve it. He wishes he could run, swim or bike like me and he will always try to be better but never will! As you might guess we are somewhat competitive and either of us will get a dig in anyway we can! We really do love each other:) DAN get to the gym and stop eating junk food!