To: all
Tue, Dec 4, 2018 @ 8:55 am
Tip of the week/Track
Tip of the week: As the holidays approach keep in mind no team workouts the week of Christmas and first workout in the new year will be New Years day Track!!! Stay tuned!

10min warm

-toes and heels
-leg swings forward and side
-step backs

3x1mile - Goal make each one faster today. Even by 1 second counts.

5min cool stay warm
To: all
Tue, Nov 27, 2018 @ 9:24 am
Tip of the week/Track
Yes it was cold this morning but fun!

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.

10min warm

- toes/hills
- 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.

5min cool
To: all
Tue, Nov 20, 2018 @ 9:42 am
Tip of the week/Track
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
10 pushups
10 squats

Enjoy! Coach made it with 12 oreos and no hurling. Also under 7:00 pacing for all 400s.

Happy Thanksgiving!!
To: all
Fri, Nov 16, 2018 @ 10:32 am
Roka Team Discounts
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 teams@roka.com or call (877) 985-7652.

PS - ICYMI, we also have some eyewear styles at 50% off in our outlet store.
To: all
Tue, Nov 13, 2018 @ 8:54 am
Tip of the week/Track
Tip of the week: Thanks to all who were able to come hear me talk. If you were unable to make it or not local, here is the link:

Enjoy Life: Train with Balance: https://youtu.be/h-AIewon5sg

Well no track today but here is what we would have done.

10min warm
- heels/toes
- leg swings front and side

1x600 moderate rest 30sec
1x500 moderate to hard rest 60-90
Bonuse 10 pushups
Repeat 4 times

5min cool stretch
Track - Plano West HS - 2018-11-13
To: all subscribers
Mon, Nov 12, 2018 @ 8:01 pm
Are you wondering if track is on tomorrow. Officially off for tomorrow. No Track :( See you next week. - Activity Cancelled
To: all
Tue, Nov 6, 2018 @ 9:12 am
Tip of the week: Coach will be talking at Tri Shop On Sunday Nov 11 at 1pm - "Enjoy Life - Train with Balance"

Warm 10min easy

-toes/heels 10ea 2 times
-leg swings front/side 10ea

1x1mile moderate pacing 60-90sec rest
4x400 moderate each 1 faster 60sec rest
1x1mile for time!!

Bonus: 10 pushup between each item

Cool 5-10min easy walk/stretching
To: all
Tue, Oct 30, 2018 @ 8:15 am
Tip of the week/Track
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)

Done as 800 TP/300 TP-RP (increase last 300)

5-10 min cool/stretching
To: all
Tue, Oct 23, 2018 @ 2:09 pm
Dallas Turkey Trot
Hello NSR,

Rachel and I will be running the Dallas Turkey Trot. I created Negative Split Racing Team. Not sure what it gets us but I did it.

Love running this race every year even though it is a crazy amount of people.

To: all
Tue, Oct 23, 2018 @ 9:20 am
Tip of the week/Track
Hello NSR

Tip of the week: Saw this on a show but said a different way than I put it. Don't fret about yesterday. We can't change the past. We can change today!

Track today:
Warm 10min easy

- toes/heels
- leg swings - 10 front each leg/10 side each leg

2x1.5miles with 60-120sec rest
Goal is steady for both with second being faster. Make each lap the same

Bonus: 20 pushups between

Cool stretching always
Track - Plano West HS - 2018-10-16
To: all members
Mon, Oct 15, 2018 @ 11:05 pm
Weather shut us down again. - Activity Cancelled
To: all
Tue, Sep 18, 2018 @ 9:56 am
Tip of the Week
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!!!

Great track workout today!
OWS - Pier 121 - 2018-09-14
To: all rsvps
Fri, Sep 14, 2018 @ 5:53 pm
Bummer rain washed us out again. - Activity Cancelled
Track - Plano West HS - 2018-09-11
To: all rsvps
Tue, Sep 11, 2018 @ 5:12 am
No track today
We could probably make it but due to possible weather and some unforeseen circumstances no track. :)
OWS - Pier 121 - 2018-09-07
To: all rsvps
Fri, Sep 7, 2018 @ 5:41 pm
Due to unpredictable nature of weather NO OWS today Sep 7. Next OWS Sep 14. - Activity Cancelled
To: all
Tue, Sep 4, 2018 @ 9:55 am
Tip of the week

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!
To: all
Fri, Aug 31, 2018 @ 3:13 pm
Tip of the week
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.
Track - Plano West HS - 2018-08-14
To: all rsvps
Tue, Aug 14, 2018 @ 5:06 am
Due to weather no track - Activity Cancelled
OWS - Pier 121 - 2018-08-03
To: all subscribers
Thu, Jul 26, 2018 @ 8:00 am
Coach will be out. - Activity Cancelled
To: all
Fri, May 11, 2018 @ 11:28 am
Roka Sponsorship Added!!
Hello members,

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.
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 teams@roka.com or call +1 (877) 985-7652 any time Mon-Fri 8am-8pm CST and let us know youre with Negative Split Racing.

Every day presents new opportunities,
Track - Plano West HS - 2018-03-27
To: all rsvps
Mon, Mar 26, 2018 @ 10:02 pm
- Activity Cancelled
Track - Plano West HS - 2018-03-27
To: all members
Mon, Mar 26, 2018 @ 9:27 pm
Track cancelled Tue mar 27
Anticipated to be bad in the morning so no track fun tomorrow.
Track - Plano West HS - 2018-03-20
To: all subscribers
Wed, Mar 7, 2018 @ 4:43 pm
Coach will be celebrating 1yr anniversary! - Activity Cancelled
Track - Plano West HS - 2018-02-20
To: all rsvps
Fri, Feb 9, 2018 @ 12:14 pm
Coach will be at Hawaii Camp but you can still show up and run together. - Activity Cancelled
Track - Plano West HS - 2018-01-16
To: all subscribers
Mon, Jan 15, 2018 @ 7:27 pm
Thinking no track tomorrow! Stay warm!
Track Fun! All levels welcome! - 2018-01-02
To: all subscribers
Mon, Jan 1, 2018 @ 4:26 pm
Due to weather... - Activity Cancelled
Track Fun! All levels welcome! - 2017-12-19
To: all rsvps
Sun, Dec 17, 2017 @ 11:50 am
Test for track
Just testing to people that RSVP. Curious how it works.
Track Fun! All levels welcome! - 2017-12-26
To: all rsvps
Wed, Dec 6, 2017 @ 4:31 pm
Happy Holidays - No track today! - Activity Cancelled