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Run Slow So You Can Race Fast

It sounds strange and counterintuitive, but believe it or not, the key to running faster is to run slow. In fact, most elite athletes spend 70% of the time training at Zone 1 or “low intensity.” They only spend 20% of time at Zone 2 or “moderate intensity,” and 10% at Zone 3 or “High Intensity.” Yet, the average athlete (non-elite) runs almost 50% in the “moderate intensity” range. Why? They naturally push the pace to make their runs count more. However, this is more taxing on the sympathetic nervous system and running at this intensity day after day will lead to a burden of fatigue that is carried throughout the training process. This prevents them from getting as much...

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Get your Beauty Sleep!

It’s a new year and many people set resolutions to eat well and exercise to improve their health. Yet, few people focus on sleep, which is an essential component of better health and just as important as nutrition and exercise. Poor sleep negatively impacts your hormones, mood, and brain function. It can also lead to weight gain and increase risk for disease and infection. Regrettably, four out of five people say they suffer from sleep problems at least once per week and wake up feeling exhausted. How much sleep do you need? Age, genetics, lifestyle and environment all play a role, but most scientific studies show that people who sleep seven hours a night are healthier and live longer. Here are...

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Cold Weather Training

It’s difficult to find motivation during the winter. Days are short, dark and cold. Streets are quiet and empty. Getting out of bed for an early morning workout is extra difficult, when all you want to do is stay under the warm covers just a little longer. Once you get outside, cold air stings against the skin and each breath burns the throat and lungs, while muscles and joints are stiff and tight. But even this is better than the dreadmill. Here are a few tips: 1. Hydrate The main reason that running in the cold hurts your chest is because of the dry air. When you breathe, your lungs humidify and heat the cold air as it goes into...

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Race Schedule for 2019!

2017 was my first year in the sport of triathlon and I fell in love with it. 2018 brought new challenges and goals, including my first full IRONMAN. In 2019, I am upping the ante even more with bigger races in exciting venues all over the world.   Here's my tentative race schedule:  March 17, 2019 70.3 Ironman San Juan (Puerto Rico) April 14, 2019 Paris Marathon (France) June 2, 2019 70.3 Ironman Connecticut (Connecticut) June 23, 2019 70.3 Ironman Mont Tremblant (Canada) July 21, 2019 New York City Triathlon (New York) August 20, 2019 West Point Triathlon (New York) September 9, 2019: Pumpkinman Triathlon (Maine) September 29, 2019: 70.3 Ironman Cascais (Portugal) November 24, 2019: IRONMAN Cozumel (Mexico)

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