Tip of the week: Prediction miles: Today was an exercise of knowing your internal feeling of pace
vs level of effort. It is often a really good exercise. I was able to do one with prediction of 7:52 and ran
actual 7:48. Again this is a great workout. Back in the day one of my clients was the master of this
workout doing 3 miles and predicting and running them all within 2 secs I think was her best.
- leg swings
- step backs
3x1mile prediction miles - Predict mile times and don't look at watch. Pick a different time each time. Goal is to be within 15 seconds after all three. That is +/- 5 sec each mile. Use absolute seconds.
Tip of the week: In case you didn't know it is not advised to eat oreos during track practice.
However, I was told it could be practice for GI distress practice during events. That is for sure
I was struggling after about 8x400 having 1 oreo after each 400. I made it and even had
a couple join in to eat some oreos with me.
Happy Thanksgiving to all!!! We can all sit back and be thankful not just on this day
but every day!
Should you feel compelled to give the workout a shot head out and acquire some Red Velvet and Mint Oreos. After warm up
12x400 with 60 or so rest
eat 1 Oreo
Enjoy! Coach made it with 12 oreos and no hurling. Also under 7:00 pacing for all 400s.
Our Black Friday sale doesn't officially start for another weekunless you're a ROKA team! Negative Split Racing Black Friday offers start now:
40% off wetsuits (excludes Maverick Comp), swimskins and tri apparel
35% off all goggles
35% off these Ultralight Performance sunglasses:
All titanium aviators
GP-1x, GP-1, and CP-1x
SPECIAL: 50% off the Viper Pro (Men's | Women's)
SPECIAL: 50% off the Maverick Elite II (Men's | Women's)
These are our best deals of the yearand they're exclusively for our teamsso make sure you take advantage before we open the sale to the general public a week from today.
Can you forward this to the rest of the Negative Split Racing list so they're aware?
You'll need to be logged into your roka.com account and registered with Negative Split Racing to receive your team pricing. If you're not already registered, do so by creating or logging into your account, clicking "Activate ROKA Team Pricing," and entering the handle 'NegSplit' and passcode '9277.'
As always, we're here to help. Just reach out to email@example.com or call (877) 985-7652.
PS - ICYMI, we also have some eyewear styles at 50% off in our outlet store.
Tip of the week: What I learned racing this weekend. I now have power for last 2 races on bike that measures each leg. I learned that my right side is working harder and covering my left side. It is always adjusted but I can see clearer now that my left side is not holding up under longer. On run it is the leg on the ground longer. So it is not firing as quickly at right side. Right side power output on bike is 1% greater than left. On the plus side my power out put was 13 watts better than Augusta and I only lost 3 minutes on the run with a significantly harder run course at Waco. All in all I am happy and thank you all for the support texts and call. Now on to Winter Maintenance.
Warm up 10 minutes Easy walk/run
** Last lap side step arms overhead on curve/other side on last curve
- 10 walking on heels
- 10 walking on toes
- 10 leg swings forward/backward rt leg/lt leg
- 10 leg swings side/side rt/leg/lt leg
- 10 step back rt/leg/lt leg
4x1100 with 100m active recovery (active easy jog; walk if needed)
Tip of the week: Fall is fast approaching but you would not know it with temps and humidity. Reminder that preparation is the key to better performances. Don't let the weather be an excuse. Prepare and perform! Hydration!!!
Believe in your plan, believe in yourself. I am keeping in the Pooh spirit. You are braver than you believe and you are stronger and smarter than you think. We all have deamons that creep in to keep us from thinking what Pooh has said. I am here to remind all of you how strong you all are. Don't stop beleiving!
Sent this to clients but thought I would share here as well.
Don't be a woozle! Fresh from Christopher Robin movie(Saw for my birthday). A woozle puts work first and forgets about family and friends in their lives. Work will be there. Take each day and make sure your family and friends know how important they are in your life.
Winnie The Pooh: I always get to where I am going by walking away from where I've been.
Winning The Pooh: Yesterday, when it was tomorrow, it was too much day for me.
Neither of the quotes have anything to do with the woozle thing but I love them.
If you are on this list it is because you signed up to be a member. As the benefits continue to grow for members I will pass them on.
Hot of the press....Roka is a sponsor for Negative Split Racing.
From Roka: This is for members only so please don't share
Heres how to activate:
Create an account at ROKA.com.
Click ACTIVATE ROKA TEAM ACCOUNT.
Enter team handle and passcode. For Negative Split Racing, these are:
Team handle: NegSplit (not case sensitive) Team passcode: 9277
Thats it! You just have to do this once, and your team pricing will appear in your shopping cart at checkout any time youre logged in.
Were eager to help with any questions. Just email firstname.lastname@example.org or call +1 (877) 985-7652 any time Mon-Fri 8am-8pm CST and let us know youre with Negative Split Racing.