Messages
To: all
Tue, Feb 18, 2020 @ 11:02 am
Tip of the week/Track
Tip of the week: Being scared of new experiences. We all have some anxiety over training and/or new challenges at some point. I still get nervous for my races. Work to focus on your plan. Work to focus on visualization about whatever it is. Use that anxiety or nervousness to keep you sharp and focused in the moment. Don't let it throw you out of your game. Saying this as I see a lot of it in Hawaii this week. It is tough but a very rewarding experience in the end.

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

8-12x400 w/30 sec rest.
** Goal is to keep all the same for the duration.

5-10 cool stretching.
To: all
Thu, Feb 13, 2020 @ 9:54 am
Hills
Hills at Arbor Hills

10min warm up
We did bridge to bridge today working the hills in sections. Break hills up into 3 segments.
- easy at bottom
- little harder in the middle
- hardest over the top and recover
This can be applied to most hills. Key is have a plan and execute the plan.

5-10min cool stretch
To: all
Tue, Feb 11, 2020 @ 9:32 am
Tip of the week/Track
Beat myself up a bit this morning for not getting to track but only got 3hrs of sleep. Then I read my own tip of the week and I know I would have told each of you to sleep so I needed to tell myself as well working through rough times at home for the family. So I am ok and needed the sleep.

Tip of the week: Be your own best teammate. Would you tell a teammate you ran slow today? Wouldyou tell a teammate you sucked out there today? I would hope not. So why would youtell yourself the same thing. Be better at being your own best teammate. I will never ask more than your best. In that tell yourself I will do my best in everything I do.

Track
10min warm

Drills
- toes/heels
- leg swings front/side
- scoops

10x500 w/100 active recovery 60-90 rest after 100.
Goal is about going faster on each 500

5min cool stretching
To: all
Tue, Feb 4, 2020 @ 7:31 am
Tip of the week/Track
Tip of the week: Have your goals in view? Remember only you can complete your goals. No one can do it for you. Doesn't matter what the next person is doing. Doesn't matter what you use to be able to do. Set goals based on where you are in your life right now and where you want and or can go. Use others to help with accountability. Use others to push each other. Use others to strive to a new level through healthy competition. Coach is always here to provide input and guidance on the goals in front of us.

Track:
For those that want the workout.
Warm up 10 minutes easy
Drills
- toes/heels
- leg swings front/side
- scoops

500 easy first 100/400 pickup
100 active recovery
200 moderate to hard 60-90 rest
repeat 4 times

1 mile for time - should you want to share with coach feel free to do so.

Bonus: 10 pushups after 200

10min cool/stretch
Track - Plano West HS - 2020-02-04 5:30 am
To: all members
Tue, Feb 4, 2020 @ 3:19 am
Bummer again. While radar doesnt agree it is raining. I typically dont start a workout in the rain so no track today. If you do show and want to do your TT feel free to let me know. Or you do it on your own - Activity Cancelled
To: all
Tue, Jan 28, 2020 @ 11:26 am
Tip of the week/Track
Tip of the week: Climbed close to 3000ft in 6 miles with elevation mostly 10-15% with a few 20+ sprinkled in. Funny how when I was in it and I found climbing at 5-7% was recovery and so glad. Yes I wanted to stop! Yes it was hard! The point is find your next level of mental and take it on full force. Took me nearly 1hr at about 6mph/avg! Ouch but I did it. Find your ouch!

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

2x400 moderate
2x800 moderate to hard
2x1200 hard
We run different segments and different paces for nutrition and energy systems in the body. Teaches the body to burn for different intensities and distances. There is mental gain as well as mentioned in Tip of the Week mental is where it all begins.

5min cool stretch
To: all
Thu, Jan 23, 2020 @ 6:39 am
Hills Workout
Hills Workout

Pick your hill of choice and doesnt need to be a big or steep hill.

First part 15min
Focus on uphill driving arms to turnover legs. Ok to push HR up. Check HR at top and see if you can push HR up each hill. You have permission to walk down and/or recover.

Second part 15min
Focus on the downhill. Focus on not sitting back and being on your heels. Get your feet turned Oliver under you as you go down. Slight head tilt down the hill to create that continuous falling forward down the hill. Recover on the up. You can walk the up if you like.

Bonus: start at the bottom of your hill an put it all together. Up/Down/Up!

5min cool /stretching

Observations from the morning. The downhill was more laboring than the up. It can be at the beginning but over time it will pay off. Several were able to focus and start learning how to recover on the down and will lower HR over time while going faster down.
To: all
Tue, Jan 21, 2020 @ 9:20 am
Tip of the week/Track
Tip of the week: Save your pennies....Hawaii Feb 14-19, 2021! There will be a deal following Hawaii Camp 2020 on Feb 21, 2020. If you want to get in next year on all the fun.

Track
10min Warm
Drills:
- toes/heels
- leg swings front/side
- scoops

3-4xbroken 1200
300 moderate 10 sec rest
400 moderate to harder 10 sec rest
300 moderate 10 sec rest
200 moderate to harder
60-90 between sets

We run different distances for our energy systems. Shorter rest forces us to be better in pacing or we will simply slow down. Having an idea of where you can keep the pace with the short breaks. Think of them as aid station type breaks even though you will not encounter them so close in a normal event.

5min cool and stretching....
To: all
Thu, Jan 16, 2020 @ 7:36 am
Hills
Arbor Hills

Warm up 10minutes

** Hills biggest bang for the workout.
2min down hill/1:59 back up hill
We repeated alternating directions
Depends on your hill if not at Arbor.
Have a plan for coming back and getting up the hills.

Coach

To: all
Tue, Jan 14, 2020 @ 7:25 am
Tip of the week/Track
Tip of the week: New opportunity. NSR is now able to attendWednesday Hour of Power Spin class by Coach Tommy at Sports Speed Lab. Look for some additional new things coming in 2020.

** Coach lookingto ride at Texas Motor Speedway on MLK Day Jan 20@9am!

Talked about breathing today and having a plan for each workout. Each workout has purpose. For breathing find that rhythmicnature or pattern. Find the pattern that is in sync with arms and legs....in turn improving form as well.

Track:
10min warm
drills
- toes/heels
- leg swings
- scoops

4-8x3min intervals working to go farther on each interval. 1 min rest

5min cool down.
To: all
Tue, Jan 7, 2020 @ 6:55 am
Tip of the week/Track
Tip of the week: New Year and Resolutions: I am not much on resolutions however what I do focus on is excuses. We all make them myself included. I evaluate my goals and focus on getting the workouts done. If I miss I do my best to not make excuses. This is bigger than just workouts. It is easy to make excuses for not doing something. Own our actions and being real with ourselves makes us better. It is my job to help balance your life so excuses are minimal in your life. So take a moment to refocus for what 2020 has to offer.

Track
Warm up 10min
Drills
- toes/heels
- leg swings front/side
- scoops

4x400 rest 60-90sec
4x300 rest 60sec
1xmile for time - remember this is just a marker set to create goals and a plan for improvement. Not meant for PR at this time unless you have early season race.

Coach goal 6:20 actual 6;30 faded in middle 2 laps brought it home stronger.

Goal is to return to under 6 minutes by my first race in Apr.

5min cool
Bike Hill Repeats - 2020-01-01 6:30 pm
To: all rsvps
Wed, Jan 1, 2020 @ 11:26 am
- Activity Cancelled
To: all
Tue, Dec 31, 2019 @ 9:01 am
Tip of the week
Tip of the week: First, Thank you all for your support this week and always. Some of you were able to donate to Rachel's father, John Fuller, Go-Fund-Me. It meansso much duringthis time of healing. While I feel I did not do a very good job in supporting Rachel this week, I was told otherwise by her. It wasn't the things I fixed and the many words I wanted to say. It was what I didn't say becausethere are no words that was most powerful! It was merely my presents that was even more powerful. Your loved ones can go at any moment. I am thankful for each new day. 2020 here we go!
To: all
Mon, Dec 23, 2019 @ 7:21 am
Tip of the week
Tip of the week: Enjoy the holidays and get recharged for 2020. Lookingto change a few things for 2020.
1. Whatdid you like about 2019 from coach/NSR?2. Whatwould be a good new thing in 2020 from coach/NSR?3. If you have goals that you have not communicated for 2020 now is the time.
Coach:1. Love having all of you in my life as clients/friends. It is my medicine in every day. 2019 as been a tough year in different ways. Helping others helps personal pain.2. What I didn't like is my businessside of NSR. I don't feel pressure to grow it but really want feedback form my clients from what you see.
** Note: Coach out: Rachel's dad passing thank you for your understanding
To: all
Mon, Dec 23, 2019 @ 7:19 am
Received the call: Rachel's dad
Hello All,

Just letting you know my week will be a little on edge. We received the call none of want to get. Rachel's dad(89) passed away late yesterday from a heart attack he had on Friday. He was not breathing on his own after being revived but neverregain consciousness. He passed peacefullyand no pain with Rachel's mom by his side.
We are making arrangement to get out of town. Appreciate your understanding and prayers during this tough time for us.

Every day presents new opportunities,
gerald
To: all
Tue, Dec 17, 2019 @ 8:58 am
Tip of the week/Track
Tip of the week: Holidays in full force! Training tough? Eating habits blown? Tired? Well this is common for all. Rachel and I came back from a great vacation where all we did was eat. Here are some of the tricks I used. Smaller portions and I added variety. I could eat alot of the things I loved or eat lots of little things that kept me from doing so. I had my sandwichesopen face. Burgers were amazing, but I just slapped some lettuce and mushrooms over the top and may me a burger salad. I killed some cookies can cut back the ice cream so I could have more cookies. I use December to let loose a little. By the time January rolls around, I am in a good frame of mind to bring it all back in. Even with workouts....tougher with company parties, friend parties, just plain out of routine. Goal is consistency by just getting in a little something even if not the entire workout. 15 min is better than nothing.
** Note: Coach off Dec 24, 25, 26 so if you know your availability would be good. I will send out on Monday next week. I will be around and training and preping for the new year.

Track
10min warm
drills
-toes/heels
-leg swings front/back
-scoops

4-6 sets of following:
4min interval lane 1 not stopping point rest 30 sec
4min reverse direction in lane 2 or 3 getting back to finish before 4min expires
Each first interval push to go a little farther

5-10min cool
To: all
Tue, Dec 3, 2019 @ 7:36 am
Tip of the week/Track
Tip of the week: Rachel and I are really looking forward to getting away and enjoyingour first cruise. We leave on Friday and do not get on the Ship until Saturday afternoon. Once we are on the ship, I will be unplugged as I encourage all of you to do on vacations as your professions permit. So review your schedules in Training Peaks and if you have any questionsbeforeSaturday just let me know.

Track
Today would have been Time Trial or Field Test. Both are designed to measure progress. Simply a marker in time to work with. Next week I will be enjoying my vacation time but the workout can be
Warm up

1mile moderate
2x800 w/1 lap moderate 1 lap pickup for both
1mile faster

Cool/stretch

Note last track of 2020 will be Dec 17 as well as Arbor Hills Dec 19.
Run the hills - Arbor Hills - 2019-12-05 5:30 am
To: post only
Sun, Dec 1, 2019 @ 1:50 pm
Due to some schedule changes, Coach will not be at track on Tuesday or Arbor Hills on Thursday. You all are welcome to still show up and bust out a time trial on Tuesday Or alternate workout of bridge to bridge is always a good one to train with the group.
Track - Plano West HS - 2019-12-03 5:30 am
To: all members
Sun, Dec 1, 2019 @ 1:49 pm
You know what Tuesday is coming! Yes Time Trial Tuesday but due to some schedule changes, Coach will not be at track on Tuesday or Arbor Hills on Thursday. You all are welcome to still show up and bust out a time trial. Or alternate workout of mile repeats, 400 repeats is always simple to execute.
Bike TBD - 2019-12-28 8:00 am
To: post only
Sun, Dec 1, 2019 @ 1:30 pm
- Activity Cancelled
Bike TBD - 2019-12-21 8:00 am
To: post only
Sun, Dec 1, 2019 @ 1:30 pm
- Activity Cancelled
Run the hills - Arbor Hills - 2019-12-26 5:30 am
To: post only
Sun, Dec 1, 2019 @ 1:27 pm
Shutdown for the holidays - Activity Cancelled
Bike Hill Repeats - 2019-12-25 6:30 pm
To: post only
Sun, Dec 1, 2019 @ 1:25 pm
Its Christmas!! - Activity Cancelled
To: all
Tue, Nov 26, 2019 @ 9:45 am
Tip of the week/Track
Tip of the week: Form -> Efficiecy -> Speed! I have answered many questions about run form. as we head to late seasons longer runs and focus. The beginning statement can apply to many things...swim, bike and run. For run form staying upright with hands just grazing waist. Feet lifting with swift cadence of 85-90 is usully most efficient for most. Midfoot stiking is the desired place to distribute weight upon landing on the feet. The heel will touch during natural stride and them come right back up. For those that get to see me can always ask questions.

Track:
10min warm

Drills:
-toes/heels
-leg swings front/side
-scoops

Repeat 4-6 times
500 - first 100 easier/shift at 400 to faster
400 - push pacing and stay consistent

Cool 5-10 min stretching
To: all
Tue, Nov 19, 2019 @ 7:41 am
Tip of the week/Track
Tip of the week: Tip of the week: Makingvacation a priority! Get ready and plan. Coach is taking a week long cruise. Our first! Rachel and I will be cruisingfrom Florida Dec 7-14, 2019. We never had a honeymoon so we are treating this as our honeymoon. So as I encourage all, I will be unplugging for vacation. So for my Dallas marathon clients be thinking of any last minute things because I will be out of pocket until the day before. I will be requesting a couple weeks of availability as time draws near. We are so excited to unplug and enjoy the Caribbean.

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

12x400 w/10sec rest. Goal is to keep them all same within =/- 5 sec. 10 sec comes and goes really quick. Find a pace and hold.

5-10min cool/stretching
Bike Hill Repeats - 2019-12-18 6:30 pm
To: all rsvps
Tue, Nov 19, 2019 @ 7:38 am
- Activity Cancelled
Bike Hill Repeats - 2019-12-04 6:30 pm
To: all members
Tue, Nov 19, 2019 @ 7:38 am
- Activity Cancelled
Bike Hill Repeats - 2019-11-27 6:30 pm
To: all rsvps
Tue, Nov 19, 2019 @ 7:37 am
- Activity Cancelled
Bike Hill Repeats - 2019-12-11 6:30 pm
To: all rsvps
Tue, Nov 19, 2019 @ 7:37 am
- Activity Cancelled
Run the hills - Arbor Hills - 2019-12-12 5:30 am
To: all members
Tue, Nov 19, 2019 @ 7:37 am
Coach on Vacation but people will still show at Arbor Hills - Activity Cancelled