COACH CYNDEE

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 - www.biomechlv.com 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 benef...

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 ( trai...

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 8 th overall for females in something like 5:30 ish . 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 ...

Today I did the hardest workout in a long time and it wasn't even planned! Some of the best workouts catch me by surprise . I was finishing with a client expecting another client in about 30 minutes. So I told Michelle, the client I was with at the time, that I would do a little cardio with her. I said let's start by doing the revolving stair climber (most gyms have these big beasts) for one minute then run one lap. Then we would work our way up the ladder, 2 minutes, 2 laps, 3 minutes, 3 laps etc . The shorter intervals like 1 and 2 minute were at higher intensity. Michelle was done at 3 minutes and 3 laps. I kept going, and as it turned out my client ended up not coming. I didn't have another client till 9:30 so this gave me some time. I ended up working up to doing 9 minutes and 9 laps. The total for the workout was 45 minutes on the stair climber and 45 laps (about 8 miles). When I got to the longer intervals I had to slow the pace for both the run and Stai...

A few weeks back I wrote about the things people do in the gym that annoy me. I need to expand on that post and talk about things in life that people do that annoy me. I decided today that I am no longer going to just ignore the stupid things people do. I am actually going to say something. I just finished a run with my dogs. I was coming from a side street near Jones and Russell. As I was getting to Jones this small dog came running across the street from an open garage. There was a guy in the garage moving stuff around. The dog ran across the street and when it saw me and my dogs it ran back to the garage. I thought to myself, how stupid this guy is that he just lets his dog run in the street with no regard for its safety. It could get hit by a car or worse eaten by my dog Daisy! Daisy is not the friendliest dog! Thankfully the dog did not approach us. So I debated for a second before saying anything. Then I couldn't help myself. I said, "You should not let...

Yesterday was the Pumpkinman triathlon in Las Vegas. We had really great weather for race day. I debated until the day before the race if I was going to do the Half. I was feeling sick all week with cold like symptoms. Friday morning I woke up and felt amazing. I checked to see if I could sign up at packet pick up on Friday. When I found out I could I was off to sign up! I got my race number and paid my $200 and was ready to go. I brought the wrong shoes to leave in transition but it was not a huge mistake. They were not my number one choice of Zoot shoes to wear for the race. I forgot to grab the ones I wanted so I had to leave the shoes I had on. After I picked up my packet I had a few more clients to train so I went back to the gym. Around 4pm I started to develop a cough. I was a little concerned because it seemed to be getting worse. On my way home I stopped and got some night time and day time cough medicine. I was thinking I would take some before bed and in the mor...

The Pumpkinman race is finally here. It will be this weekend in Las Vegas. I am still on the fence about doing the Half distance. I think I should decide soon! Fortunatly, I train pretty hard year around so if I do it, I will manage. I knew all along I would decide at the last minute. It is not an A race so I am not so concerned about my performance. I want to do it as a training day. I have not done a half in a few years because I was more focused on the full distance. I thought I would see how I felt and make a decision at that point. My training is consistantly enough to do a half at any time. I wanted to give some tips for this weekends race. Some things to keep in mind this weekend if it is your first triathlon: Dont try out anything new on race day! No new shoes, clothes, food, ect. Don't eat a ton of food the night before. Stay with foods you would normally eat. You don't want eat a lot of food the night before for a sprint anyway! It really is not necessary...