Messages
To: all
Tue, Mar 31, 2020 @ 10:16 am
Tip of the week/Track
Tip of the week: Tough getting going today. Got it done. Tip is stick to the plan even if it doesn't feel good. It will pay off. Stay active. I didn't set the bar so high for me today.

Me:
7:57; 7:44=15:41
7:38; 7:32=15:10
Got it done

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

2x2miles or 2x1.5miles
Done as
1.5mi or1.0mi moderate to hard
.5mi pickup close it out
Rest 1-2 minutes
Repeat and second faster

5min cool stretching
To: all
Mon, Mar 30, 2020 @ 3:29 pm
Roka $50 credit challenge "ROKA Feel Good 15"
Hey Team,

From Roka and Strave: (Hot off the press)
-------------------------------------------------------------

Hope you are staying healthy and positive!


I wanted to update you on two new EXCITING things weve got going on here at ROKA. First off, our newest Strava challenge is live today! The ROKA Feel Good 15 is designed to help motivate you to keep active during this uncertain time. When completed, youll receive a $50 voucher (yes, can be used with your team discount as long as the order is above $150) and a ROKA sticker pack. I know Ill be taking my dogs on daily walks to contribute to my 150 minutes of exercise for the next two weeks.


Secondly we will be launching our newest eyewear style, the Matador, very soon! Some of you may have seen a very sneak peak a few weeks ago, but now you can check it out AND sign up to be notified for early access here.


Please share this info with your team and let us know if we can help you with anything in the coming weeks.

Best,
Jessica
--------------End roka--------------------------------------

Enjoy,
gerald
To: all
Tue, Mar 24, 2020 @ 8:06 am
Tip of the week/Track
Tip of the week: Create a schedule! Working from homeis better with a schedule. Carve out your workout time as usual. Take breaks from your desk or work area. That is what you have me for to help with schedule and balance in these challenging times. If you want to talk it out just let me know. This looks different for each of you.

Track or Track type
Warm 10min
drills
- toes/heels
- leg swings front/side
- scoops
HR Field test :)
Run 20minutes nearly all out for 5k type pacing making sure you push all the way to the end.

Send me your AVG HR over the 20 minute period and I can send you some ballpark running zones. Or give me access to your garmin file. This is best as I can see the effort with HR.

Stay safe and healthy for all.
Coach
To: all
Tue, Mar 17, 2020 @ 6:25 pm
BASE Deal
Hello All,

BASE has extended a neat deal right now. Just passing this on.

---from BASE---
I hope you are all remaining safe. With the uncertainty of the season, people are still getting out and training.

I want to offer you a special that I am offering above and beyond your normal 20% discount. If you click on the link: https://www.baseperformance.com/products/team-sample-pack, and use the code: TEAMSAMPLE2020, you will get 33% off the pack, and bring the pricing down to $29.95.

The sample pack comes with the following:
1 bag of Cran-Razz hydro
1 flavor of each bar
1 flavor of each gel

This is not interchangeable with different flavors.

I would love for you to share it with the team.

Let me know if you have any questions!
Have a great week, and stay safe!
---End BASE---

Enjoy!
To: all
Mon, Mar 16, 2020 @ 9:18 pm
Track
For those that want a workout to do at home if not track is available

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

1x400 moderate or 2min
1x500 moderate last 100 pickup or 2:30
1x600 moderate last 200 pickup or 3min
1x100 active recover right after 100 or 30sec
Rest 60-0- after 400/500 and 100 active
Repeat 3 times

5-10min cool and stretch
To: all
Mon, Mar 16, 2020 @ 11:42 am
Stay Healthy
Hello Team,

You may have seen, I have cancelled all team workouts until further notice. What I will do is continue to send workouts in the event you have access to workout equipment or routines at home.

As Yoda might say: May HEALTH be with you!
Run the hills - Arbor Hills - 2020-03-19 5:30 am
To: all rsvps
Mon, Mar 16, 2020 @ 7:31 am
Sad to cancel but it is the right thing to do. - Activity Cancelled
Bike Hill Repeats - 2020-03-18 6:30 pm
To: all rsvps
Mon, Mar 16, 2020 @ 7:31 am
Sad to cancel but it is the right thing to do. - Activity Cancelled
Track - Plano West HS - 2020-03-17 5:30 am
To: all rsvps
Mon, Mar 16, 2020 @ 7:31 am
Sad to cancel but it is the right thing to do. - Activity Cancelled
To: all
Sat, Mar 14, 2020 @ 9:50 pm
The Coming week...
Praying all are well...

I have just been sitting back gathering data on how things are going. I know you all have heard enough like me. Just want everyone to be good and we can move on. Unfortunately, it is not that simple. Always can do simple strength at home.

I am most likely going to cancel team workouts this week even though we are a smaller group. While it would be good to get out it also is not a necessary outing for us. So I will keep it to the essentials next week. I will make my final call on Monday so check FB for the final update. I will post either way.

I am just not certain we have all the facts because it just doesn'tmake sense to me. Told not to worry all is good but then we are instructed to all stay home. So again, I just think there are things they are not telling us but that is okay.

See you all soon is my thinking as this will pass.

Every day presents new opportunities,
gerald
To: all
Tue, Mar 10, 2020 @ 8:05 am
Tip of the week/Track
Tip of the week: Bike Hill Repeats back this week on Wednesday 6:30p. FTC Big Training Day Mar 21 7:30a. I plan on attending. Great day to work on mental game for events to come. Get out and train with people that have similar goals and work on your mental game. When it comes down to it as the distances get longer the mental game plays a bigger role. I equate it to nearly 90 percent of the day. Most can cover the 70.3/IM distance but it is the mentalgame that keeps them from becoming an IronMan!!!

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

4-8x3minutes going farther each 3 minutes - 1min recovery

Today we had a cadence check zone to see if cadence stayed the same or up/down. Had some changes in up/down. Mine went up as I increased speed. Some went down. Either way make sure you are getting your turnover consistent.

Bonus: 10 pushup between intervals

5-10min cool stretching
To: all
Tue, Mar 3, 2020 @ 9:53 am
Tip of the week/Track
Tip of the week: OWS and Wednesday night bike rides close to returning. As soon as the time changes look for the bike hill repeats to return. First OWS is looking like March 27 6p. Here we go in the new season...

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

1x800 moderate
1x1600 moderate
1x800 harder
1x1600 TT

5-10min cool stretch

We are in early season for most to the TT is a marker in time. It is a marker to improve on for the season. Keep it in perspective of where you are right now and not where you were or think you should be.
To: all
Tue, Feb 25, 2020 @ 11:57 pm
Tip of the week/Track
Tip of the week: Theme of the week in Hawaii camp was focus on something other than the pain or hurt you are in. Keep your mind occupied forward. Focus on form, focus on another person to go get. Tell yourself good thoughts.

Track
10min warm

drills
- toes/hells
- leg swings front/side
- scoops

3x1mile faster each one with 60-90 sec rest

5-10min cool and stretching.
To: all
Tue, Feb 18, 2020 @ 9:02 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 @ 7:54 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 @ 7:32 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 @ 5:31 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.