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!!

Sunday, May 5, 2013

Long time...

Sorry I've been MIA.  Having a baby will do that to you.  I was able to get right back into my coaching after having my baby but getting back into my own training has been a different story.  It's definitely given me a different perspective with my own training.  Priorities shift when having a baby.  I involve her in my runs and incorporate her in my strength workouts a lot of the time.  I'll hold her and do squats or heel raises.  Do planks or push ups over her and make silly faces.  She loves it!  She joins me on runs and loves the outdoors.  Bike and gym time have been hard to come by, harder to get a babysitter than I thought it would be.  I thought I'd be able to do a race beginning of the season but that isn't going to work out like I had hoped.  I'm hoping to do a race mid to late season.  We want to set a good example for our daughter and show her how fun it is to lead a healthy and active lifestyle.

On the coaching front my athletes are doing fantastic!!  Lauri had a very successful first race of the season making it 2nd out of the water, 4th on the bike, and having a great time on the run.  Robert posted a PR at the last 5k he did.  Way to go guys great way to start the season!!  Looking forward to seeing how the rest of the season goes.

Friday, January 11, 2013

Congratulations Lauri!

Congratulations on qualifying for Nationals!!  Way to go Lauri!!!  So proud of you!!!!

Tuesday, January 1, 2013

Happy New Year!

Welcome to 2013!  The holidays are winding down...  Off season is in full swing for triathletes and marathon season is just starting up.

With a new born my half marathon season will start later than it normally does.  Also, my tri season will  probably start a little later as I work on getting back into it all after having a baby.  What a journey motherhood has been so far!  I'm really enjoying it!  I opted for an unmedicated home birth.  I figured since I have successfully completed two full Ironman races I could go through labor without any pain meds.  From what I had heard and read about labor I figured it would be like an iron distance race... an endurance event.  It was more rewarding than an IM because of the wonderful little bundle of joy I received but so satisfying knowing I endured labor without any drugs.  Such a sense or accomplishment.  My labor was quick and it was more like an olympic or sprint tri than an iron distance tri.  I can take that labor experience and apply it to my future racing and training.  I'm hoping the example my husband and I set for our daughter rubs off and she enjoys triathlons (or any of the one sports involved) as much as we do!!

I hope you all had a wonderful 2012 and 2013 brings much joy and fitness to you!!

Happy training and off season relaxing!

Coach Angy