Tag: Triathlon Coach

Tips for Miami Marathon Race Week (video)

by fullcircle, posted in Blogs, Race Specific, Run

Tips for
Miami Marathon Race Week (video)

Image credit: Miami New Times

The race is this Sunday, are you ready?
 
Here are some quick tips you can apply this week and on race day to make it a great race.
 
# 1 Rest during Race Week
I know you’re concerned about losing fitness when you take rest days or easy days but this is so untrue.
 
Resting makes you get stronger and faster. Your body is able to recover, rebuild and absorb the training.
 
Now, this doesn’t mean sit on the couch and eat ice cream.
 
An easy week leading up to the race means reduced volume and a few well placed ORPS (Over Race Pace Sprints). See a sample week below.
Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?
 
Not very! That is my point.
 
Plan your pre post and during the race nutrition, NOW.
 
This one factor can throw all your hard work down the drain.
 
#2 Eat for Success before, during and after the race
You can be the fastest and strongest runner out there but if fueled wrong your body won’t deliver the performance you desire.
 
Why risk it?
 
If you’re looking for some suggestions on pre-race meals check out my blog: Top 3 Tried and True Pre-Race Breakfasts. This is individualized, so stick to what you’ve used in training for your race and adjust for higher performance on race day.
 
Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!

#3  Stretch
With reduced activity this week you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week.

Follow along with this video for an awesome stretch session:

#4 Write out a Race Plan and stick to it –

A race plan is something I recommend so you have a map to follow guaranteed success.

Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including all of your race day goals.

This includes:

Eating meals that will support your race complex carbohydrates, quality protein and good fats.

  • What sports nutrition you will use during the race and when to eat it
  • Warm up training routine
  • Your goals for the race itself
  • Heart rate and pacing plans during the race and
  • Your recovery details post-race- (What’s your reward??)

This can be as detailed or simple as you like.

The important things are to write out your goals in a positive light.

Avoid statements like, “I hope I don’t quit.”

Instead, write “I will run at my goal race pace from aid station to aid station” or “I will hold 8:15 minute miles for my last 3 miles.”

You may also want to include any concerns you might have about the race and write out your solutions to them in case they occur.

For example, if you’re concerned about how to pace the bridges in the race, pace yourself more gradually as you start the climb.  You’ll have energy at the top of the bridge to run down with momentum and good form.

Or, if you’re worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.

I like the program on this website:
Run Pace Chart

Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time.  Then announce it to your friends and on social media!

#5 Sleep
I know, I know, you’re super human and can get by on 5 hours of sleep.  Wrong!!!

You are only fooling yourself.

You can do this a few time a week, but if you are consistently sleeping 5 hours or less a night you’re being less productive and sacrificing good performance from your body and brain.

I believe in putting science to the test. Get 8, plus hours of sleep a night for 5 nights in a row and I guarantee you’ll feel superhuman even without caffeine!

#6 Get Your Race Packet Early
Pick up your packet early. Wear your compression socks, browse the expo as you sip on some organic coconut water. Then get off your feet and avoid any chaos.

# 7 Mantra’s
Half and full marathons are long distances and you can lose focus easily during the race.

Pick a few mantra’s to keep you present in the moment as well as focusing on your breathing.

Some of my favorite mantra’s are:

“Fast Arms, Fast Feet”
“Quick Light Feet”
“I Got This” ,
“Right, Left, Right, Left”
“Fall Forward”

# 8 Hit the port o potties before you start
There are lines of people for the bathrooms along the race course. Avoid the wait by emptying your bowels before the race starts.

# 9 Start with a Disposable Water bottle
Skip the lines at the first 3 aid stations. Add a pinch of real sea salt or your favorite electrolytes. You can stop at the aid stations farther down as it gets less crowded.

#10 Smile
Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners and be grateful for your awesome, strong, successful body.

Now go have an awesome race!

I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

Namaste,
Coach Erinne

*Bonus
Sample Week Leading up to Race Day
Monday – Sleep in, stretch using foam roller and write out your race plan; Put your race plan for the weekend and send to your coach for feedback, get a massage.

Tuesday – Start with dynamic warm up then easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run).  In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) at slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with total body stretch and core routine specific to running.

Wednesday – Easy 45 minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.

Thursday – Similar to Tuesday

Friday – Day off, mental and physical prep, pick up packet today.

Saturday – Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, prepare for temperatures accordingly with layers.

Sunday – Race Day, make it a great day follow your plan and don’t forget to SMILE and Enjoy! You Got This!!!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link:  http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

How to Handle Judgement Against Your Commitment

by fullcircle, posted in Blogs, Mindset

How to Handle Judgement Against Your Commitment

Whether it’s snarky comments about your commitment to healthy eating, doubtful looks from friends and family who don’t believe you can stick with it and you are crazy for getting up early to train for a triathlon, or the food pusher who just won’t leave you alone, most people who’ve started their triathlon and health and fitness journey have experienced one or more of those scenarios. And these events can be absolutely detrimental to one’s commitment if we’re not careful.

The reason I’m sharing this with you today is because I want you to be prepared when these things start showing up. Expecting the unexpected is one of the best ways to navigate situations like this.

So why would friends and loved ones be seemingly interested in sabotaging your health and success?

Well, simply put – it really has nothing to do with you. It’s their own insecurities coming out and being projected on you.

Or it may even be their fear coming out around what it means for their relationship with you if you change.

It could even be plain jealousy. Whatever the case may be, be prepared and know that it truly has nothing to do with you.

You don’t have to take the food from the food pusher. “No, I’m good” is a perfectly acceptable response.

You don’t have to fall to judgmental eyes out of fear of rejection/isolation.

You’re getting healthy for YOU and everyone in your life benefits from that – remember this if things ever get super tough in this department.

I hope this helps. Or, if there’s someone else in your life who needs to hear this, please feel free to forward this message on.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

Resolutions are Overrated

by fullcircle, posted in Blogs, Mindset

Resolutions are Overrated

I absolutely LOVE the concept of goal setting.

In fact, I think it’s absolutely critical for long-term success. The problem arises when we align the goal to a specific time of year that both prevents us from taking action NOW and gives us permission to abandon the goal once that time of year passes.

Let me explain… If you have a goal to get yourself healthier, lose weight or do a triathlon there’s no better time to take action than in that very moment of decision. Putting it off to start on a certain date can be a recipe for either failing to start or failing to stick with it.

Because when you’re serious about something, you take action NOW.

Also, having that time-oriented mindset can mean that if too much time passes (like it gets to the end of January before you take action on a resolution), it’s very common for people to just call it all a wash.

Have you ever experienced either of these scenarios?

Most of my clients have. The best thing you can do is take IMMEDIATE action when you’re committing to making a change.

So, while I’m fully in support of setting goals, statistics show that resolutions are overrated. Given that less than 10% of people stick to their resolution long enough to hit their goals, I want to encourage you to start thinking about this new lifestyle you want to create and choose that new lifestyle in each moment and in every action.

This is, of course, easier said than done… and I’m here to help you.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

An Act of Self Love

by fullcircle, posted in Blogs, Mindset

An Act of Self Love

You are your own worst critic. I know this to personally be true.

Practicing self-love and self-care every day is absolutely critical.

So, I have a little game/ challenge that I would LOVE for you to play along with… Over the next 5 days, I want you to give a new answer for each of the following:

• What I love about how I look is _____________________.
• What I love about who I am is ______________________.
• What I love most about my life is ____________________.
• What I love about my mind is _______________________.
• What I love about my life’s lessons so far is ____________.

That’s it. Every day for the next 5 days write a new answer to fill in the blank. After 5 days, go back and read through the list you’ve created and let me know how it strikes you. You may find out and remember some pretty amazing things about yourself and how great you really are!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link to schedule a complimentary triathlon strategy call:  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. 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 and much much more.

Will You be in the 5%

by fullcircle, posted in Blogs, Mindset

Will You be in the 5%

95% of people just quit too soon.

I swear, the more I learn and work with people, the more I realize that success comes to those who simply show up consistently and don’t quit.

There’s no magic bullet that guarantees triathlon success, health, fitness, weight loss, etc… More than ever, people are being fed lies about what it takes to achieve a lean and healthy body.

Some people have very fast success. Others work crazy HARD for it.

Regardless, those who’ve achieved success in their health and fitness… Never gave up. Never stopped showing up. Didn’t compare themselves and their progress to others and let it get them down. This is what my most successful clients do too.

When you want to have the body, health, and fitness that most people just dream about, you have to be willing to do the things most people are unwilling to do. So, if you want the confidence, freedom, and vitality –
Do these 5 things:

1. Don’t quit

2. Show up consistently no matter what

3. Get support and accountability

4. Do the uncomfortable things that 95% of people are unwilling to do (and do them often)

5. Believe and trust in yourself even through the hardest moments. Success or failure is 100% in your decision

Once you own that, you can easily determine whether or not your daily decisions and actions are aligned to your health performance and wellness desires.

I would LOVE for you to share your thoughts and experiences related to the above. Are you in the 5%?

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

Do you ZWIFT? It’s O.K. Either Way

by fullcircle, posted in Bike, Blogs

Click for Zwift PDF

Do you ZWIFT? It’s O.K. Either Way

I want to explain a little further that “Zwift” is a fun tool, in the tool box that we can use if you want to.

This is by no means is mandatory for your success and there must be something said for learning the basics.

You are not ready for Zwift if you:

♦ Do not understand your Garmin, how it works and how to sync your workouts to Training Peaks

♦ Do not hit lap correctly for intervals

♦ Are not following the progressive periodized training workouts in your training peaks calendar currently.

There has to be something said about mastering the basics before adding this new fun feature, which I think can be fun, but please do NOT feel pressure to do this if it seems too over whelming and you have not mastered the basics.  Zwift will not make you a better athlete without the basics first!

Please contact me if you have Zwift and want to be included on a future group ride.  You may ask Jessica or myself on the what’s app if you have any further questions and thanks again to Jessica W. for putting this together!!!

Here’s the link to the recorded presentation:
https://zoom.us/rec/share/_cFsKLjS1mJLXY3L8kvTSP4TQqHKT6a81ChL-_YLnxrCjlE9a6XNWxSfpUwokfNQ?startTime=1579129271000

There is lot’s of great information and I am just learning as well.
Please share with the group your experience with Zwift to help us all learn more!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.

Who Will You Be?

by fullcircle, posted in Blogs, Mindset

Who Will You Be?

As we wrap up an entire DECADE, it’s a great opportunity to reflect and begin to create an even more powerful future.

What kind of person do you want to be in 2020 and beyond? The one who says tomorrow….., next month……., or next year?

Or the one who takes action now?

The kind who allows fear to run the show? Or the kind that pushes through no matter how scared they are? The person who downplays your dreams? Or the person who goes after them? The one who lives an extraordinary life? Or the one who just dreams about it? The kind that says I can’t? Or the kind that knows they can do anything?

You are so incredibly powerful when you choose to commit, take action, and become resourceful.

If someone would’ve told me 10 years ago that at almost 50 years old I would be in the best shape of my life, competed in over 200 triathlons and run a successful coaching company I wouldn’t have believed them in the times of struggle. I simply chose to figure it out.

Now I believe everything is possible and I have set some pretty big intentions for 2020. I Would love for you to share… Who do you want to evolve into in this new decade?

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link to schedule a complimentary triathlon strategy call:  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. 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 and much much more.

The Only Thing Stopping You From Reaching Your Goal

by fullcircle, posted in Blogs, Mindset

The Only Thing Stopping You From Reaching Your Goal

When you aren’t where you want to be in any area of life whether it’s your body and healthy, your relationships, or even you financial/work life, it’s for one reason…

Your VALUES are misaligned with your ACTIONS.

Let’s say you want to lose weight. Weight loss becomes your value. But you keep hitting the drive thru before work when you’re rushed.

You keep saying “on Monday” you’ll get your workouts going. You got that Frappuccino “just one more time” for your afternoon pick-me-up.

Those are all simply examples of your actions…that are clearly misaligned with the value of losing weight.

Examples of aligned actions would be: Fasting in the morning or preparing a healthy real food breakfast or green smoothie at home. Going out for that swim, bike run or gym session TODAY. Having a hot tea with Perfect Aminos instead of the Frappuccino.

It’s truly each and every choice you make daily that gets you where you are right now OR where you want to be.

It’s in each decision that your future is being created.

Woah. That’s big and it’s the absolute truth.

So, what’s your VALUE? And can you see the misalignment or alignment of your daily actions to that value?

Comment and let me know what’s coming up for you. Next time you find yourself in a moment of choice…remember that’s when you’re creating your future.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

6 Steps to Achieving Anything

by fullcircle, posted in Blogs, Mindset

6 Steps to Achieving Anything

One of the things I am most passionate about is helping people achieve things they thought were previously impossible.

The amazing thing about working with people in triathlon, fitness and health is that once they start to achieve those “impossible” feats, it trickles over into other areas of life. Someone who crosses the finish line at a triathlon or Ironman, loses 50 pounds or conquers new feats of strength for the first time suddenly gets a promotion at work, gains the confidence to quit their job and start that business they’ve been dreaming about, or even leave a relationship that made them unhappy and wasn’t serving them.

This is true for myself and many many of my athletes experience the same thing and share this with me.

It’s truly incredible to witness these total life transformations over and over again. And I believe it comes down to following these 6 steps:

1. Identify your impossible goal. What’s that thing you’ve been dreaming about but haven’t committed to or verbalized?

2. Commit to a deadline. Write it down. Make it non-negotiable. Look at the goal and deadline every day.

3. Reverse engineer the steps it’s going to take to achieve that goal. Ask for support from a friend or coach if you’re not sure.

4. Ask yourself “what will it cost me to achieve this goal?” Will it cost money, time, or giving up things you enjoy like television? Make sure you’re willing to commit to the cost no matter what. Also ask what will it cost me if I do not do this????

5. Ask yourself “who do I have to become to make this happen? Do you need to become a morning person, more independent, or figure out a way to eliminate excuses from your vocabulary?

You MUST check in on yourself every day to ensure you are becoming who you need to achieve the goal.

6. Find someone who believes in you and get them to hold you accountable. Very few people achieve goals entirely on their own. Having a coach to support you is one of the BEST things you can do. They will give you honest feedback, help identify your blind spots, and help you strategize when you feel like your plan isn’t working.

Ok, now it’s your turn! Give it some thought (or maybe you know right away) then share with me your IMPOSSIBLE GOAL! It is only by setting, working toward, and achieving the “impossible” that we truly live an extraordinary life.

I’m anxiously awaiting your reply!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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 and much much more.

What Do You Dream About?

by fullcircle, posted in Blogs, Mindset

What Do You Dream About?

It occurred to me recently that way too many people get to the end of their lives and never live out their dreams.

Whether it’s fear, obligation, resources or something else holding them back, it makes me sad.

We all have dreams. Every human. Some of mine are:
• Write a book people want to read and would find helpful
• Be of service and give back in bigger ways
• Be in a deeply loving relationship, again
• Host a Hawaii Triathlon Camp
• Surf trip to the Dominican Republic

I think maybe one reason so many people don’t ever tap into their dreams is because they don’t share them.

So today, I want to know…
what do you dream about? It can be anything. Your dream can even stay just between us if you’d like. And most importantly, when are you going to start living out that dream?

Let’s keep each other accountable to dreaming bigger and living those dreams more, ok?

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link to schedule a complimentary triathlon strategy call:  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. 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 and much much more.