Messages
To: all
Thu, Feb 14, 2019 @ 10:01 am
Arbor Hills
For those that did not make it to Arbor Hills we did bridge to bridge today. So much fun.

Goal was steady for intervals today.
Track - Plano West HS - 2019-02-19
To: all members
Thu, Feb 14, 2019 @ 9:59 am
Coach in Hawaii - Track goes on
Warm 10min Easy
drills
- heels/toes
- leg swings front/side

8-12x400 goal all the same or better 1min rest
** for challenge only 30sec rest

Cool down 5min
To: all
Tue, Feb 12, 2019 @ 9:42 am
Tip of the Week/Track
Tip of the week: Early Season Camp: The facts both from personal experience and from clients over the years show that people that attend camp for the week overall perform better in the year. In the now 12+ years I have been, I was unable to attend 2 years and looking at performance it holds true. But bigger picture not just this camp but any camp will improve your performance odds prior to racing. While I know Hawaii is big financial hit. Save your pennies and plan for the adventure next year. I will have a client deal of $400 for 1 week post camp to take advantage of. Stay tuned for discount code.

Track:
Warm 10min Easy
drills
- toes/heels
- leg swings front and side

3-4 x 1400 with pickup last 200 rest 60-90sec
Focus on same pace.

** We run off distances to aid in body energy systems. Mentally it is a different challenge as well.

Cool 5-10 EASY
To: all
Wed, Feb 6, 2019 @ 6:27 pm
Arbor Hills Thu(Feb 7) Update
Hello all,

I will be at Arbor in the morning unless it is lightening. Expected to be clear with may a little rain but warmer.

twitter: @negativesplit
FB: negativesplitracing group
See you in AM
To: all
Tue, Feb 5, 2019 @ 9:11 am
Tip of the Week/Track
Tip of the week: Quality vs Quantity: Several questions came up this morning about not completing the workout. I would rather have a shorter workout that is better quality then to simply do a workout because it is on the schedule. Yes there are times to push through and make it happen but not at the cost of losing quality. Quality is enhanced by always having a plan in each part of workout. I discussed my strategy for mile time trial today. I managed to pop out a 5:58 but had to dig deep because I lost some on lap 3. This was on my own so I am happy. Email or txt if you would like to know how I attack the mile TT.

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

1xmile moderate - form
2x800 moderate/hard - rest 60-90
1xmile TT - Bust it out!

Cool 5-10min easy
To: all
Tue, Jan 29, 2019 @ 8:59 am
Tip of the Week/Track
Tip of the week: Form-->Efficiency-->Speed! Track was another illustration of how these all play into getting better. We use the track as a tool. Many markers to gauge how fast. Developing a strategy proved positive today in attacking the workout. Not just running in circles. I shared my strategy to hit the marks and it made a good impact on hitting my goals for the day.

**Coach will be heading to Hawaii from Feb 15-Feb24

Track:
Warm 10min
drills: toes/heels; leg swings front/side

3 rounds of
6min moderate - rest 60-90sec
2min hard - rest 60-90
Each 2min segment go farther than before.

My Strategy was to push the straights and settle on curves during 2min push. On 6min push did the opposite push curves and settle on straights. Simulating peaks and vallies of events.

Cool 5min
Track - Plano West HS - 2019-01-29
To: all members
Mon, Jan 28, 2019 @ 8:56 pm
Due to temps being below 32F track is officailly cancelled but I will be there with a few others that will brave the cold. - Activity Cancelled
To: all
Tue, Jan 22, 2019 @ 8:38 am
Tip of the week/Track
Tip of the week: New this year! Every year I change something about my training. This year I bought a weight vest that is capable of carrying 40lbs. I currently have 12lbs in it and rode with it for the first time. This past week. Wow! The downhills are so fun however the climbs are well...challenging. I will also be looking to change my nutrition a bit with the addition of BASE SALT on board now.

Track
10min warm
drills
-toes and heels
-leg swings front side

4-6 rotations
1x500 moderate(100 easy;400 pickup)
1x400 harder

Wind bonus today. In head wind good time to pickup up cadence and focus on forward lean. Draft behind someone for more efficiency.

Cool 5min easy
To: all
Thu, Jan 17, 2019 @ 8:31 am
Hills - Arbor Hills
Running hills:
No matter the hill. The strategy I teach is breaking the hill up in 3 segments.
1. Work bottom easier
2. Work middle a little harder
3. Work top of hill hardest last little bit

Today we just worked the hill but most will charge at bottom and be done by the top. By working the top and cresting the hill is where most are dying and passing at the top mentally is huge.
To: all
Wed, Jan 16, 2019 @ 11:18 am
Base Salt - Now NSR Sponsor!!
Hello Team,

I am happy to announce that Base Salt is now a sponsor of NSR

Here is your discount code for the team. NSR19. Please do not share outside team.

you can also use this link: https://www.baseperformance.com/discount/NSR19 it will directly bring to our homepage, and then your discount will be automatically applied at checkout!

Current Sponsors:
Roka
Tri Shop
Cadence
Rocket Science
Base Performance
VeloFix

Look forward to growing deals for the team in 2019!

Coach gerald
To: all
Tue, Jan 15, 2019 @ 9:04 am
Tip of the week/Track
Tip of the week: Why do we train at different paces? It is about the peaks and valleys of every event. Training the body to be efficient at all energy systems. Had an athlete this past week that ran easier but didn't feel easier. As soon as the athlete sped up the HR dropped. Perfect example of not being efficient at an easier pace. The combination of speed(track type); tempo(moderate); endurance(steady) workouts help teach the body to burn FAT at many different energy levels. That is why all workouts contribute to a better you.

Track
Warm up 10min

drills: toes/heels; leg swings; hurdles-hip openers; hurdles dip unders(NEW)

3-4 times through
1x400 moderate rest 60
1x500 moderate pickup last 100 rest 60
1x600 harder picup last 200 rest 60

Cool 5-10 min
To: all
Tue, Jan 8, 2019 @ 9:12 am
Tip of the week/Track
Tip of the week: Outside of the box! Coach did 100x100meters in the pool this past weekend. Why you ask? I am still contemplating the answer. It was a beat down. Watch said 6.44 miles by the end!

What I learned

1. I improved my streamline off the wall to save my arms because they hurt so bad.

2. I improved my kick for balance and forward movement because my arms hurt so bad.

3. My arms hurt so bad because my for is not the best. So I learned to lessen the pain it improved my stroke. I learned a better stroke because my arms hurt so bad.

4. While it is hard to think I will ever do this again, it has made me a better coach in some of the drills I will provide for swimming.

By the numbers

- 5000 meters 2:00 got out for food and thought how am I going to finish?

- 5000 meters 1:54 Not only did I finish somehow I went faster. It was the better efficency in kicking and getting off the wall in a more efficient streamline. The gained efficiency added up even though my arms were toast.

- 2:05/100yd avg

- 16 total people: Only 3 people did not use fins, bouy or paddles I WAS ONE OF THEM!... in hind sight this looks just flat out ridiculous but it was my goal to finish it that way.

OMG....next year I think I will just count for someone.

Track: Field HR Test
10min warm
drills: toes/heels; leg swings

20min all out at a pace you can build and hold in the 20min segment. If you don't have coach and want assistance at your zones just text or email coach.

Bonus: 1 miles moderate and focus on form after test.

Cool 5min easy run or walk
Run the hills - Arbor Hills - 2019-01-03
To: all members
Wed, Jan 2, 2019 @ 7:08 pm
Cancelled due to weather. See you next Tuesday. - Activity Cancelled
To: all
Tue, Jan 1, 2019 @ 12:19 pm
Tip of the week/Track - Happy New Year
Vacation was great now ready to lock back in. Fluff time is over for me. Cleaning up nutrition and back to more consistent workouts for me. If we have not touched base yet for 2019 goals we will this week. 2019 is here and will be even better for us all!

Track Had some fun for the New Year! It included some Trivia today see what you know?

What Year was NSR Founded?
What were the flavors of the first Oreo quarter workout? (hint 3 flavors)
What usually happens on the first Tuesday at NSR track?
What camps does NSR put on? (hint 2)
These were just some trivia questions.

Warm up normal
4x400 with trivia questions
4x400 with teammember pacing
1xmile for time ...yes New Year Time Trial
Cool down normal
To: all
Sat, Dec 22, 2018 @ 9:43 am
Texas Star Half Marathon Discount
Hello Team,

First Team deal for 2019. This is for NSR Team members. Thanks to Paul(Client). Some of you know him from track.

Texas Big Star Half Marathon & 5K. The discount is 15% and it can be used anytime. The code is NEGSPLIT2019. Race website is www.runtexasbigstar.com.

2019 here we come!!
To: all
Tue, Dec 18, 2018 @ 8:58 am
Tip of the week/Track
Warm up questions: Where does coach warm up?

Swim Recent 200y/@1:43/100y

- Pace/100y A-1:40-1:50; B-1:30-1:40; C-2:00-2:15; D-1:20-1:30

Bike: Recent marker 56mi bike 21.6mph

- Cadence A-75-80; B-80-85; C-85-90 D-90+

Run: Most recent event 8mi 6:46 pace

- Pace A-9:30-10:00; B-9:00-9:30; C-7:00-8:00; D-8:00-9:00



This created some good discussions and was designed to create better awareness during warm up. It is equally important to carry this in to cool down as well.

Cool Down

Swim: I like incorporating breast stroke for my hips and a stroke to control breathing

Bike: Same thing EASY and spinning at 90+

Run: 9:30-10:00 pacing or even walk to let HR drop

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

1x800 moderate rest 20 sec
1x200 moderate rest 20 sec
1x800 moderate rest 20 ssec
1x200 moderate
Repeat 3-4 times

Bonus today we did 200 relay so if you have friends and want to do a relay have some fun.

Cool 5-10min EASY

Last NSR event Thursday 5:30am Arbor Hills
To: all
Fri, Dec 14, 2018 @ 11:00 am
Tri Shop Gift 15% discount online
Hello All,

Looking forward to 2019 and all it will bring. Met with Tri Shop and we will be doing more things in support of each other in 2019. That means more for my NSR members. It is my goal to be better at membership benefits. So this is the start.

As a token of our thanks, wed like to offer you and your members 15% off online orders through December 25th with the code

NEGSPLIT-HOLIDAY

The code needs to be entered on the Shopping Cart page where it says Have a Promo Code? Click here.

Happy Holidays to all!
Gerald
To: all
Thu, Dec 13, 2018 @ 9:25 am
Hills - Arbor Hills
Good morning,

You are hearing it here first. In 2019, NSR will be bringing back hill runs every Thursday at 5:30. I will be there next Thursday as well. Looking to set prices for membership and offerings for 2019.

- hat/visor (new design coming)
- shirt (new design here)
- Track every Tuesday
- Arbor Hills every Thursday
- Weekly bike rides - Compliments of Tri Shop
- Most weeks OWS (Mar-Sep schedule dependent)
- Workout email for those unable to attend
- Access to Coach Gerald

Don't miss track next Tuesday for the last track of 2018. I have extra fun planned for all who can make it.

Every day presents new opportunities,
gerald
Track - Plano West HS - 2018-12-25
To: all members
Thu, Dec 13, 2018 @ 9:20 am
Enjoy your time with family and friends. - Activity Cancelled
To: all
Tue, Dec 11, 2018 @ 9:10 am
Tip of the week/Track
Tip of the week: Holidays are near. I will be out Dec 25-30 for my holiday celebration. For now most the goal is getting in something to hit the New Year ready to rock!



Warm up questions: Where does coach warm up?

Swim Recent 200y/@1:43/100y

- Pace/100y A-1:40-1:50; B-1:30-1:40; C-2:00-2:15; D-1:20-1:30

Bike: Recent marker 56mi bike 21.6mph

- Cadence A-75-80; B-80-85; C-85-90 D-90+

Run: Most recent event 8mi 6:46 pace

- Pace A-9:30-10:00; B-9:00-9:30; C-7:00-8:00; D-8:00-9:00

May not be enough data to so you can ask questions if you like.

Track
Warm 10min
Drills
-toes/heels
-leg swings (front and side)

2x3min farther on second segment 15sec between
1min rest
2x2min farther on second segment 15sec between
1min rest
Repeat 3-4 times

Cool 10min
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!

Track
10min warm

Drills:
-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.

Track
10min warm

Drills
- 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!

Track:
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
or
10 pushups
or
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
Torino
Monaco
Kona
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
drills
- 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"

Track:
Warm 10min easy

Drills:
-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.

Track:
Warm up 10 minutes Easy walk/run
** Last lap side step arms overhead on curve/other side on last curve

Drills:
- 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.

Coach
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

drills:
- 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