Coaching Certifications - USAT and USAC

Well I have completed all my requirements now to be both a USAT Level 1 and USAC Level 3 certified coach.

I have learned a lot going through the both processes and have already started implementing this knowledge with my athletes.

I am very excited about the future and what it has to hold for myself and Apex Endurance Sports.
There are some exciting things happening in the background that I hope will come to fruition soon.

Great Night Leads to Early Morning - 2.24.11

Well like I said in my previous post the Jarrod Birmingham concert last night was really good.

One problem though is that we did not get to bed till after midnight and I had a trainer ride to do this morning.

Good news is I was able to get myself out of bed around 5am and get on the trainer and complete my 85min Zone 1 bike.  Again, relying on Xbox to get me through it.

Ride details: http://tpks.ws/eVtcOiuL

On top of the ride I have some weight training to do at lunch.

Today is going to be P90X chest and back.

Workout Details: http://tpks.ws/j34T

The true test is going to be getting through the day without falling asleep on my keyboard around 3:30pm.

Two Workouts, Work and a Concert - 2.23.11

Today is a busy one for sure.

I have a morning swim, work, a lunchtime meeting, afternoon jog and then a concert to go today.

Swim: http://tpks.ws/NX84
It was a basic swim. Main Set consisted of a 45min continuous swim but changing the pace every minute or so. The link above has the details.  I have not swam that long in a long time and it actually was not that bad so confidence is up.

Afternoon Jog: http://tpks.ws/WQoF
This is going to be about as boring as the swim so it will be on the treadmill so I can at least get some ESPN in to help pass the time.

Details at the link above but it is scheduled as a 45min Z1 base building run, but I have to cut it short because of the meeting.

Concert: We are going with a couple of friends to see Jarrod Birmingham.  I have never heard of him but its mine and my wife's first night out sans Pierce since he was born.  We will see how it goes.

Concert Update: Jarrod Birmingham was awesome and the concert was super chill and we loved it. I even forked over some doe for one of his cd's after he was done playing.

Lactate Interval Run - 2.21.11

Today is another LT Interval Run.

The workout consists of the following:

WU: 5min slow build to top of Zone 1

MS: 5x(3min Z1,3min Z3)

CD: 10min Zone 1

Total Workout is 45min.

I have been having some knee issues so those 5 reps of 3min in Z3 will give me a decent test to see how the knee is doing. It has been doing great on on the base building runs so I am confident going in.

I am also doing the workout today on the treadmill at 2% incline to help keep me in Z1 when I am supposed to be and to have a slightly softer surface for my knee.

Workout Details: http://tpks.ws/fdLEzqQD

Workout is complete but Garmin was dead so no HR data. It turned out to be a very good and challenging run. Looking ahead the reps of Z3,Z2 are going to be that much harder.

Got in 4.66 miles and got some sports news in thanks to sportcenter on the treadmill.

Related articles

• Cardio Workout: Treadmill Intervals (fitsugar.com)
• The Top 5 Most Efficient Forms of Cardio (projectswole.com)
• Video: Analysis Of Your Run Mechanics 

2.16.11 Base Swim and Run

Base Swim was actually a tough workout cause I have not swam that much distance or time in 5 months.

WU: 5min all FS

MS: 15x(2min easy:1min moderate)

CD: 10min

I stayed with the the plan but had to take some breaks in that MS because goggles would leak, head phones would come off or I just wanted a short water break.

All in all a good workout from which I will be sore I believe.

Base Run http://tpks.ws/RmVD

WU: 5min

MS: 30min all Z1

CD: 10min

This could be one of the most boring runs I have ever done alone. My Z1 pace is almost a walk because I have eliminated my base and need to rebuild.

Related articles

• How to Start: Work Up to Swimming a Mile (fitsugar.com)