Tuesday, July 19, 2011
We had a great week here in Penticton, swim-bike-running and more.
We did a run drills session with the awesome Speed Theory boys and as promised here are some of the best links for run and run specific strength drills we practiced.
Check out Jerry Ziac in Vanrunnings videos on youtube, filmed by fellow MRT athlete and run coach Jeremy Hopwood:
Mobility Drills Part 1
Another drill I didn't share with you, you can do at home. It's one of my favourites. You start out like you'll do a stride, but instead of simply building speed, you start out with poor form. Maybe you start with your head down, shoulders hunched forward, arms dangling at your sides, hips too far back, stride too long. Begin running slowly and start at your feet, pick up your cadence, bring your hips inline with you ankles and shoulders, bring shoulders back, put a bend in your elbows and use them and bring your chin up, vision line to 30m ahead. As you do so pick up your speed and emerge from poor form to perfect form and increased speed.
You can do this a couple of times and each time focus on a different aspect, if you like.
Other run drills ideas:
walking on heels, tip toes, toes in, toes out.
skipping with or without a rope
Feel free to post any questions or comment with drills you like to include or others I failed to list.
It's been a wonderful week and I know all the campers are eager to keep up the training and will race well this season. We have some keen and talented folks in our group!
Happy training and DO YOUR DRILLS!!! :)
Tuesday, July 12, 2011
Mike inilated his time from the previous year by 20 min finishing the race in 5:10- with a swim time almost 6 minutes faster than 2010! Shannon had a major Half Ironman PB which is quite impressive on this course- Shannon looked fresh and strong all day! Tough as nails Lana Spreeman despite a bike crash at the very start of the bike, wiped the blood off, put her bike back together and got to the finish line! Laura Dodds competed in this race for the first time and finished with a smile securing her an Ironman Canada spot even after doing the whole swim with no goggles- Laura you are amazing and such an inspiration! Laura made it loud and clear after the race that she was likely the only athlete out there with FASD (Fetal Alcohol Spectrum Disorder).
Last but not least Coach Michelle smashed everyone in her Age Group by 44 min and dispite being forced to stop for 3 min after almosting crashing into an official, she still managed to capture 3rd place overall!
Wednesday, July 6, 2011
Two weeks ago the Subaru 1/2 Ironman was held in Victoria at Elk Lake. I had seven athletes in the race and the day couldn't have gone much better.
Most of my athletes have been with me for 3 or 4 years, i know them well, they know me, and i have to be on my toes to make sure they keep improving. We all hit plateaus in our training before moving to another performance level. These girls really are moving up!
Here are the details:
Kendall: Before the race, Kendall told me she didn't feel ready (do we ever?). I reassured her that she was and hoped that her consistency would pay off. It did. The outcome: Despite herself, Kendall managed a PB and went over 10mins faster than previously on the same course; 5h14. Nice.
Tessa: I knew Tessa was fitter than she has ever been, but i didnt realize she was that fit! A 20min improvement on the GWN course since 2009. Now that is impressive. This girl is coming into her own. The outcome: 5h35
Julie: This girl works just about as hard as she can. And as a coach, it has been a challenge to find out exactly what kind of workload Julie responds best to. Well folks, we found it! The new and improved Julie is taking this season by storm, with a win at the Elkford Sprint, a top 10 overall at Wasa Lake and now... drumroll.... a sub-5 half at GWN!! What a performance! The outcome: 4h58
I want to say thank you to the small handful of girls and guys who have stuck it out with me over the last few years. What a journey. Days like these make it all worthwhile!
Kari Strutt suffered a devastating loss just days before the race. She chose to do the race, in honour and in memory of her dear nephew. To call that a difficult task would be a tremendous underestimation, I’m sure. She carried him in her heart from start to finish, and that strength enabled her to race her fastest half Ironman to date. What a great way to honour his life. The Mercury Rising team extends our deepest condolences to you and your family, Kari.
Bouncing back from a race full of learning experiences at the Oliver Half, Patty Infusino put those lessons to good use, and blazed her way to a personal best! She crossed the line at 5:19, over 10 minutes faster than her time at the same race last year! Here she is, running strong, and looking goooood. Watch out, Ironman!!
Stay tuned for more updates on Great White North...