Vámonos Coaching knows how important it is to maintain speed, especially when you're deep into your training plan.
It's easy to start off fast and end with less pep (we've all been there). Here's a workout that'll help you better control the gears.
2 mile warm up
3 x (2mi at 10k pace, 1/2mi at 5k pace) *2mins rest after each set
2 mile cool down
You could adjust the sets as you get more comfortable with this format (e.g. upping the ante to 4-5 miles at slightly easier paces for those going after the marathon).
Happy tearing it up out there!
Our very own Ramón Martinez, of Vámonos Coaching raced the Boston Marathon yesterday! Congrats Ramón!
“Boston was a blast! The race did not disappoint in terms of crowd support, and being able to toe the line at a race that has so much history behind it was pretty special. I was able to crank out a 2:56 (top 7%), and I’m pleased with the effort. I was able to re-qualify with the new BQ standards, and maybe I’ll return next year. But for now I’ll walk the town for some sightseeing ¡Adios!”
Get your breakfast quinoa on with this week's Fuel Up Friday. It is less about the recipe and more about idea inspiring! Thank you for the tips Vámonos Coaching!!
This is more of a pro tip with quinoa in mind. This will have you prepping delicious and filling breakfasts in 5 minutes or less! Assuming you already have a cooked batch of plain quinoa stored in your refrigerator, it’ll just be a matter of heating up a serving of quinoa and topping up however you’d like! (((Quinoa is super simple to make. Think making rice:1 cup quinoa, 2 cups water, cook until water is absorbed)))
Possible topping combinations to try out:
-Almond milk, blueberries, sliced almonds, sliced banana, and honey
-Almond butter, banana, and cacao nibs
-Almond milk, sliced strawberries, and chia seeds
-Almond milk, blueberries, and peaches
Just heat up the quinoa, top up, and enjoy!
This Workout Wednesday comes from Vámonos Coaching. Giddy up and take his advice: make the track your friend!
Workout Wednesday baby! To make gains in your running game, a little red zone work is key, and the oval is one of the best spots for this. Even one visit per week can make a significant impact over time. And it doesn’t have to be as intense as you might think.
Consider making a trip to the local track. Besides your normal running getup, having at least a regular stopwatch and water bottle will be great to bring with. Give this workout a try, and as you get more comfortable hitting these reps you could mix it up. Or add more hot sauce to the pace.
6 laps EZ pace
5 minutes recovery w/ lite dynamic stretch session (so many great options out there)
2 laps while striding (not sprinting) the straightaways
1 min walk
5 laps- first 300m at 7/10 effort, last 100m finish strong. 30sec walk after each lap
1 min walk
2x800m- first 600m at 7/10 effort, last 200m finish strong. 1min walk after each 800m
1 min walk
4 laps EZ pace
That’s it! Again, you could mix this up over time. Make the oval your friend.
Thank you Vámonos Coaching for the workout! See Vamonos Coaching or send an email to firstname.lastname@example.org if you have any questions!
Today’s workout from Pure Endurance isn’t a workout at all (or is it??)
Taking it easy is important too. We post a lot of workouts designed to get you faster, stronger, more agile, etc. but it’s time to focus on the often overlooked shakeout run/easy spin/relaxing flounder.🏊♂️
The day after that next tough interval session, long run, or tempo, take a day to enjoy a more relaxed pace and short distance. This sort of light exercise will help reduce soreness and help muscle fibers heal, leaving you feeling fresher and less injury prone!
Shakeout: Best done occasionally when sore or fatigued instead of a full rest day. Keep the pace conversational and easy, similar to your warmup pace before a big race.
Most importantly: keep it low stress, low intensity, and have fun!!
With winter weather still very much a part of PNW life right now, here is a session that can be done on the trainer to add a bit of intensity and get those legs ready for more race like efforts ahead as the weather improves.
Warm up: for 20:00 slow build from very ez to long endurance pace (low Z2)
Pre main set: 4 x 4:00 builds from Z2-Z4 (Z4 is a strong effort but not breathless)
Main set: 5 rounds of 7:00 on 3:00 RI as follows👇
-7:00 at comfortable endurance effort (low Z2) / 3:00 RI ez spin
-7:00 at smooth effort (mid Z2) / RI 3:00 ez spin
-7:00 at moderate/strong effort (upper Z2) / RI 3:00 ez spin
-7:00 at strong effort (Z3) / RI 3:00 ez spin
-7:00 at very strong effort (Z4) / RI 3:00 ez spin
Cool down: 5-10:00 ez spin
Uffda! Did that get your legs pumped just thinking about it or what?! Thanks to Jon and Kristen of Pure Endurance Coaching for this cool early season bike workout.
Newer swimmers often get in the pool and just swim at one pace that is neither easy nor hard enough to improve endurance or speed. Find yourself in a swim rut? Try mixing up the intensities a bit to spice up those swim workouts. Plus it helps the time in the pool go faster! Happy swimming! 🤠
Warm up: 300yd very easy (mix of swim and pull with paddles and Pull buoy).
200 pull with PB and paddles (slight build here second 1/2)
Drills: 6x25 RI :10”
kick drill (with fins if available) with 1 arm forward and other at side, either snorkel or without, focus is long reach and stretch, switch arms at the wall (working on finding long streamlined position here)
Pre main set: RI: 20” all
8x50 as (build, breakout, ez, fast) X2
Main set: 3 rounds of 4x100 (1200 total)
4x100 as (25 fast, 75 smooth), (25 smooth, 25 fast, 50 smooth), (50 smooth, 25 fast, 25 smooth), (75 smooth, 25 fast)
RI :10-:15 between 100's, and bonus :30 RI after every 4th 100
Cool down: 100yd Easy pull or swim
This is a great session for starting to add some intensity into your swim sessions. For more experienced swimmers the 100's in the main set can be exchanged for 200's and the fast 25's changed to 50's
Thanks to coaches Jon and Kristen of @Pure_endurance for this awesome swim workout!
Train your brain!
Working on a positive mindset can take our athletics to the next level. One of the best places to start is our own narrative in our minds about who we are as people and athletes. That negative voice that says "I'm failing. I am getting slower. This is so hard. I'm never going to achieve my goals. Why do I do this?" affects your performance, your mood, and your interactions with others. When you notice your inner voice saying these types of things, look for the positive and try to change it around. Control your thoughts and be in charge of your narrative. "I GET to do this. I'm working hard to be stronger, fitter, faster. Work and consistency bring change. Trust in the training."
You don't have to be unreasonably optimistic, but finding a hopeful and encouraging mindset can change a training session and even your daily outlook on life.
Motivation Monday from coaches Jon and Kristen of @pure_endurance! Have a great Monday and a stellar week!
Here are some great strength training tips to improve core strength and overall stability from Pure Endurance coach Kristen Lipscomb!
Pelvic floor and Core (not JUST for the pregnant or postpartum athlete). With two kids, one only 5 months old, I know the importance of working on my pelvic floor and core strength before, during and after pregnancy. But in truth, we ALL can use these exercises to improve our core fitness, no matter our age or gender. The core muscles allow the pelvis, low back, hips and abdomen to work together with stability. A strong core can lead to less fatigue and fewer injuries. So, here's a quick set of exercises that can help build your core and pelvic floor.
Repeat the set of exercises 2-3x with short rest between exercises:
-Glute bridge(15): Lie face up on floor with knees bent and feet flat on ground. Lift glutes off the ground until knees, hips and shoulders are in a line. Hold position for a couple seconds before returning to ground.
-Side Plank(30sec each side): Start on side with feet together and upper body supported on one arm at the elbow with forearm under the shoulder. Contract core to raise hip off the ground to form straight line from head to feet.
-Bird Dog(15 each side): Start on hands and knees. Keeping back and pelvis still, reach forward with one arm and back with opposite leg. Return to starting position. Repeat on other side.
-Superman(30 sec): Lie face down on stomach. Simultaneously raise arms, legs and chest off the floor by contracting your low back and core muscles. Hold for a couple seconds before returning to ground.
-Dead Bug(15 each side): Lie on back with arms up in front of face. Bend hips and knees to 90 degrees (like doing hands and knees toward the ceiling). Extend one foot toward the floor and bring opposite arm overhead. Keep core tight and don't arch lower back. Return arm and leg to starting position. Repeat with opposite arm and leg.
Like the workout or have any questions? Contact the coaches directly at email@example.com