Monday, November 3, 2014

Marathon season

Welcome to marathon season!  I hope everyone's training and first races are going well!  Adding foam rolling to your training routine on a regular basis really helps with recovery.  Also, there is talk of tart cherry juice aiding in recovery.  It's mainly the anti-oxidants from the cherries.

Here's a link to the no meat athlete's blog, he tested it out.

I have one race under my belt for the run season so far.  I tried something new (for me) and didn't wear my Garmin and wore a stop watch instead to keep track of my miles.  I wanted to see how truly dependent on my Garmin I am to pace myself.  Well… I found out fairly dependent.  My goal for this training season is to not depend on my watch so much.  Do you train with a gps watch?  Do you use it more as a guide or do you depend on it for pacing?

Happy training!!

Thursday, July 17, 2014

Food and training energy sources

I have been using Tailwind for about a year now.  It's my go to training nutrition.  It's all I take with me.   Before a long workout I estimate how many calories I'll burn and bring about 100-200 less of that amount in Tailwind with me.  It dissolves even in cold water quickly.  I have tried all of their flavors and love every one of them.  If I had to pick a favorite I think it would be the plain or orange.

I received this book for my birthday…

Feed Zone Portables

I've tried the pizza rolls… yum!  And made the blueberry and also the cherry chocolate sticky balls.  Yum yum!!  I usually just use Tailwind on long workouts, but I think I'm going to try the sticky balls on my long run this weekend.  I'm really looking forward to it! They are sweet but salty and it's like having a dessert on your run.  :)

I haven't tried the recipes below yet, but they look like a very tasty and refreshing way to recover after a workout.

Frozen Treats to Keep You Cool

We are about halfway through the triathlon season.  I hope everyone is having a great season so far!!

Happy Training!
Coach Angy

Monday, March 17, 2014

The Woodlands Marathon

Coach and Mary both did The Woodlands half marathon a couple of weeks ago. The start of the race was about 70 degrees with 100% humidity. Not your ideal conditions. Both Aloha Multisport athlete toughed it out and had a good race! Coach had a PR and Mary had a very strong race!!

On another note about 2-3 months ago I switched up my long run and race day nutrition. Instead of using gels, salt tablets (for warmer days), and water I now only use Tailwind Endurance Fuel. It's organic and I can mix multiple scoops in a bottle without it being too sweet or the flavor being too strong. It makes things so much easier just carrying that on my fuel belt. I usually carry a few fuel belt bottles of Tailwind and at least one bottle of water for my long runs.

Happy training!

Sunday, January 19, 2014

Houston Marathon

What a beautiful day in Houston today!!  We don't get many days with weather like this.  Great day for a marathon!

Speaking of… Congratulations to Mary for beating her goal time by about 5 minutes and having a PR at the half today!!  Way to go girl!!  I'm so very proud of you!!

Wednesday, December 11, 2013

Tis the season for traveling...

A lot of people find it hard to stick with their training schedules while traveling.  Especially when visiting family, understandably so.  Be realistic with yourself about how much training you will be able to get in.  Try to schedule your travel around a down week if you have a big race coming up.  To keep up with your strength and core here is a good article by Erik Taylor on

Circuit Workouts for Runners Who Travel
by Erik Taylor
Traveling can take a toll on your fitness routine: Different climates, bad food, hotel rooms and lackluster workout accommodations can prevent you from logging miles on the road or time in the gym. If you plan ahead, however, you can make things easier and keep your fitness on track while you're on the road.
There are some effective indoor workouts you can do if you're unable to run while you're out of town, all you need is a jump rope and a smart phone or watch.
For some of these workouts, you may want to download a tabata app. Tabata is a form of interval training, where you perform an exercise at a high intensity for 20 seconds followed by 10 seconds of rest, for eight rounds. For an added challenge, you can extend the eight rounds to 32 rounds.
Another great workout is eccentric training, which is the lowering phase of an exercise. For example, when you perform a push-up, lower your body to the floor as slowly as you can. When you reach the floor, hold for three seconds and then return to the starting position.
These workouts shouldn't take more than 35 to 45 minutes including the warm-up and cooldown.


  • Run or jump rope for 2 to 4 minutes
  • 10 Air Squats
  • 10 Arm Circles, forward and backward
  • 20 Lunges (10 on each leg)
  • 5 to 10 Push-ups
  • Frankensteins (10 kicks with each leg)


  • Walk 2 to 4 minutes
  • 5 to 10 minutes of static stretching
These workouts should be done in a circuit; do each exercise consecutively without taking a break.


  • 10 Air Squats
  • 10 Push-ups
  • 10 Sit-ups
  • 10 Lunges
  • 1 minute Plank
  • Rest for 30 seconds
Repeat the circuit 5 to 10 times and then cool down.


  • 1 minute Jump Rope
  • 10 Burpees
  • 1 minute Jump Rope
  • 10 Squats
  • 1 minute Jump Rope
  • 10 Sit-ups
  • 1 minute rest
Repeat the circuit 5 to 10 times, then cool down for five minutes.


Set your tabata timer to repeat, 32 times for 20 seconds.
Do each exercise for 20 seconds, rest for 10 seconds before moving on to the next move.
  • Jump Rope
  • Squats
  • Plank
  • Lunges
Rest for 10 seconds, then repeat the sequence eight times.
Depending on your fitness level and the amount of time you have, you can do the 32 rounds twice, take a two-minute break and repeat.


Complete each move for 20 seconds, rest 10 seconds before moving on to the next exercise.
  • Burpees
  • Mountain Climbers
  • Sit-ups
  • Jump Squats
Repeat the sequence and then rest. If time permits, do 16 rounds with a short break after the initial eight rounds.
Cool down for five minutes


Set your timer for 12 to 15 minutes. The goal of this workout is to try not to take breaks. See how many times you can get through all the rounds.
  • 30 Lunges
  • 15 Push-ups
  • 1 minute Jump Rope
  • 30-second Plank or 15 Sit-ups
Repeat the circuit until the timer reaches zero.


During this workout, remember to lower your body to the floor as slowly as possible.
  • 5 Squats, hold for 3 seconds at the bottom
  • 5 Sit-ups, hold for 3 seconds before you touch the floor
  • 5 Push-ups, hold for 3 seconds at the bottom
  • Rest 30 to 60 seconds
  • Repeat the circuit 4 to 6 times, then cool down for five minutes.

Monday, November 25, 2013

Great race weekend

Congratulations Lauri on a first place finish at the Bridgeland 10k Turkey Trot!!  Way to go!!!!

Saturday, September 7, 2013

Congratulations Aloha Multisport Athletes!!

What a great race on Labor Day at Houston Tri!!  Mary beat the heat and won 3rd place!!  Lauri got 5th at her first Olympic distance!!  So very proud of my athletes!!  Congratulations ladies!!