Running

  • Blogs, Race Specific, Run

    How to Take Minutes Off Your Triathlon Transition Time Instantly

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    It’s all about the socks

    Socks or no socks???
    I don’t recommend wearing socks for short course racing or training (sprints and Olympic distance triathlons) because it slows you down.

    Not wearing socks can  save you tons of time in your transitions.  Putting dry socks on wet feet while balancing on one leg is no easy task, especially when your heart rate is at 160 or higher. So, why not learn to race with no socks. It’s simple really!

    Powder and JellyMy trick to not wearing socks is using baby powder and some kind of non- petroleum type lubricant.

    Put your run shoes on and walk/run for just five minutes.

    Notice areas on your feet where you feel any chaffing or rubbing around your heel or anywhere on your foot.  That is the place you want to take your foot out of your shoe and add a little dollop of lubricant.  Then continue running for just five more minutes, then put socks on if you are running longer.

    Watch How to Video Here

    Next time you go running do the same as above but run for 10 minutes. Continue adding five minutes duration onto each run with no socks.  The baby powder helps absorb moisture in your shoe from the swim and or sweat. Using a squirt of baby powder in each shoe with a little lube on all the rubbing points will help you stay blister free and allow for a super quick transition. Of course make sure you are using Riplaces to make your transition even faster. Riplaces are elastic, no tie laces that allow you to slip your running shoe on like a slipper, no tying needed. Use fullcircle to receive a 10% discount on a great pair of laces.

    Happy Transitioning!

    Remember to comment if you liked this blog and or have any questions you’d like me to answer regarding triathlon training, racing or heath and wellness.

    Wishing you Well,
    Coach Erinne

     

  • ROCKSTARS

    ROCKSTAR Triathlete Daniel Kaminstein

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    Full Circle Online Coaching Rockstar Triathlete Success Story Daniel Kaminstein

     Daniel 1st place overall by 6 minutes at Hot Dam Olympic distance triathlon.

    Meet Daniel Kaminstein, Full Circle Coaching Rockstar Triathlete
    Age: 39

    Profession: Emergency Medicine Physician

    Why you chose FCC to help you on your triathlon/health and wellness journey? I was looking for a coach who would help me with more than just fitness goals. I liked the approach and attitude that FCC advertised. In addition the base of oppositions in Miami means that I can train in person once a year.

    What is your “A” race for this season? Hot Dam Triathlon – Evans Georgia

    Please share your BIG goals: Being a great father to my three children. Becoming a more well rounded triathlete. Becoming competitive on a national level in my age group.

    Tell me about your successes so far: My kids love coming to watch me race and my oldest has already raced in two kids triathlons. Top two in my age group in every race this season. Several top 5 finishes overall. First overall by 6 minutes in my A race for this season.

    What were some of your biggest Improvements in performance for the each of the following?
    Swim: Racing the swim rather then just using it as a warmup for the bike.
    Bike: Using power to make major gains in speed.
    Run: Stronger faster run off the bike
    Nutrition/Health: Less carbs and more protein left me feeling much better during training and racing.

    Please include any Personal Records and Goals achieved: First overall in my “A” Olympic distance race.

    Name 2 or 3 things that have made the biggest difference in your journey: Power Meter. High intensity training sets.

    What excites you the most about being involved in triathlon? Getting to inspire my three boys to be active.

    What would you say to another person who was on the fence about joining our training program? You can be a competitive triathlete without coaching but to really make significant advances you need someone on the outside who can give shape to your training and point you in the right direction.

    Coach Erinne’s Notes:
    As part of Full Circle’s  VIP ONLINE Training Program, Daniel has really rocked his 2016 tri season. He reached out after the Ride On Ryan Tri, not sure if coaching would benefit him since he already placed 3rd overall. He lives in Georgia so online coaching was our only option but as you can see from his amazing results the coaching still works. Being a doctor, having a wife and 3 small sons makes the efficiency of training even more important.  Learning to train with power and intervals was the key to improving his already impressive speed. I am super proud of his results and can’t wait to see what 2017 brings as he is racing National’s in August with a goal of qualifying for World’s. Thanks for trusting the process Daniel,  you are an awesome Rockstar Triathlete!!

    P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website http://www.fullcirclecoaching.co, or follow us on your favorite social media:

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  • ROCKSTARS

    Full Circle ROCKSTAR Triathlete Sebastian Jaramillo

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    FCC_APR_rocks

    Congratulations on being chosen a Full Circle ROCKSTAR Triathlete!

    Age: 34

    Profession: Chief Creative Junkie (Graphic Designer) at 5 Cents T-shirt Design

    Why you chose FCC to help you on your triathlon/health and wellness journey?

    A friend told me Erinne and her team at FCC do a great job at developing the skills required to do an Ironman, which is what I started training for.

    What is your “A” race for this season?

    Ironman 70.3 Kona Hawaii (goal to finish with my dad), and Ironman 70.3 Cartagena (goal to beat my PR).

    Please share your BIG goals:

    Sportwise: Qualify to IM World Championship in Kona (I’m giving myself a good 10-15 years for that to happen), and lot’s of little big goals in between 🙂

    Tell me about your successes so far:

    In simple words, I work hard every single day at being better than who I was yesterday. That’s the key. Mind conditioning is probably the most important factor in this whole “bettering myself” journey I started 10 years ago. It started with my personal life, struggling to be the best dad I could to my daughters at a young age, then to running a successful business with the same principles, and now from a semi-healthy to healthier and fitter life style which has introduced me to a new set of goals that keeps me hungry. If you don’t believe you can do it, you wont. Getting in the right mind set is key… Not to mention the amazing group of people I’ve met through this triathlete journey that offer their support and knowledge, it makes it priceless. (you don’t have to put the whole thing) I’m just writing freely and unedited lol.

    Name 2 or 3 things that have made the biggest difference in your journey:

    -Being patience is key.

    -Having discipline.

    -and Knowledge. Understanding why, and how things work, specially with your body. Gotta stay injury free to progress 🙂

    What excites you the most about being involved in triathlon?

    Winning. You can beat the better you. Also the excitement started when my dad registered for an Ironman, and I decided to do it with him. So I hope to spend more time with him doing this fun sport.

    What would you say to another person who was on the fence about joining our training program?

    Just tri. Having FCC next to you in all workout sessions makes it easier to progress and fix any bad habits on the spot. It’s one of the reasons I decided to join.

  • Blogs, Run

    Turn Down the Volume

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    What’s up Runners and Triathletes?

    Have you signed up for your next 5k, 10k, 13.1 or 26.2?  It’s Running season!
    Most of the programs you are following right now teach you absolutely nothing about HOW to run. Instead, they have you turning up the volume of running, week after week despite your lack of energy and niggling injuries. This is a sure recipe for disaster!

    Can you imagine training all those weeks only to come up lame on race day because you only trained based on volume?

    Running more does not always make you a better runner, especially if you have poor posture and have any imbalances in your core muscle strength and limited flexibility.  Who doesn’t have imbalances?  No one is perfectly balanced or symmetrical. 

    After years of study and analysis it is becoming apparent that there is a better and smarter way to train for your next running race.

    I invite you to join us on Sunday, October 11, 2015 for Run Essentials – We’ll meet at Coral Reef Park in Miami.  Click this LINK for details and registration – LEARN how you can avoid the status quo and do things differently this year!

    Wishing you well!

     

     

  • Blogs, Mindset, Race Specific

    PLAN Your Race & RACE Your Plan

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    PLAN Your Race & RACE Your Plan

    This coming week is about getting mentally and physically prepared for race day. 

    Not much fitness can be gained between now and Race Day on Sunday. 

    I encourage all my athletes to write out a race plan.  Starting from Saturday morning before the race, to the end of the race and even post-race recovery strategies. 

    I ask them to include everything they plan to do to prepare for the race, what they will  eat, how much sleep and any other important details.  It is all written out in a positive light, especially the race itself. 

    After you have written it out you can close your eyes and visualize the race scenario exactly as you want it to go many times before the race start.  By positive I mean like this:   “I will start off to the side of the main swim pack and duck dive under the waves, repeating my mantra (reach for the buoy).  I will sight every 5 strokes to stay on course. If I get out of breath I will roll over on my back to breath for 5 breaths and roll back to swim, kick and breath.” 

    Avoid the negative thoughts by thinking “I won’t get a flat and I won’t walk.”  Instead say “I will run the entire portion of the run course” or “I will change my flat quickly if it happens.” 

    If you don’t know how to change a flat, get to the bike store this week and ask them to show you. It is very easy.  Also, check your bike tires for any gashes that could potentially lead to a flat.

    Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! http://WWW.SCHEDULEYOU.IN/5ZISVAU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.