Which Body Parts Contribute to Running Performance?
What’s up Runners and Triathletes?
Do you know the most important places in the body that contribute to running performance?
As you know, running is a total body movement but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.
Sitting is the new smoking
Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.
Running shoe choice and high heels
High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.
These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.
The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.
Add more running volume and you can be in a world of pain.
Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!
Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.
There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!
Keep an eye on your inbox for more details, or on our social media pages. Happy Running!
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 the 16 week 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.
With running season here, I want to share my video on running posture for your best run performance.
Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.
Good posture is essential from toes to nose for life and running.
Think about being tall but relaxed.
Ears over shoulders. Shoulders over hips. Hips over knees. Soft knees over feet and then Fall forward from your ankles. Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line. Pull heels up with a relaxed ankle one at a time and repeat – NOW you are running!
Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.
Check out this quick video to see it in action:
It’s that simple!
Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?
Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.
Watch your inbox for more details or on social media. Happy Running!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or 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.
Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz
Coach’s Notes:
Thank you, Carlos, for trusting the process of my 16-week Triathlon Transformation training program. You are proof that it works and achieved the goal in 14 weeks instead of 16. I truly appreciate your dedication to your goals and how you managed all the training while working full-time, getting to the kid’s soccer games, and balancing life with your supportive wife! You, indeed, are a Rockstar Triathlete!
Congratulations!
Age:
46
Profession:
Product Management – I create, build, and market products. Mainly techy ones 🙂
Why you chose FCC to help you on your triathlon/health and wellness journey?
I wanted to compete in my first Ironman, and I felt I needed coaching for a race as big and complex as the Ironman.
I did my first 70.3 last December 2021 with zero coaching, and although I didn’t have a bad time, I didn’t feel I was at my full potential and the experience was a bit painful.
So, rather than a feeling of accomplishment when I finish it, I had a lot of doubts and “what ifs” in my head. In my own view, the best way to prove myself that I am better than that was to finish a full Ironman. However, this time around I was going to do it with a coach.
I saw coach Erinne giving the pre-race clinic at Miami-Man 2021 and liked everything she said. I also saw her on race day surrounded by her team, all wearing the same colors, which made me appreciate from afar the team spirit and the confidence of having a coach. That positive image stayed in my mind when it was time to choose a coach.
What is your “A” race for this season?
My A-race was Ironman Florida, 2022, because it was my first Ironman. However, the Key Biscayne triathlon last September (international distance) was also a good race because it gave me, entirely unexpectedly, my first podium.
Ironman Florida was a significant achievement because it gave me a lot of “firsts;” my first ever Ironman, my first ever 112-mile ride, and my first ever marathon. To me, it was also an important achievement because I am quite new to triathlons. My first ever triathlon race was MiamiMan, less than a year ago, and my longest triathlon was Ironman 70.3 FL, in December last year (11 months ago). I actually rode a road bike for the first time only 18 months ago and bought my first triathlon bike in May (less than 6 months ago). My only advantage was swimming, as I have swum since I was little, with my first open water competition at the age of 10.
Also, Ironman Florida was a big achievement for me, not only because of those new challenges but also because I only had 14 weeks to go when I started training with Full Circle.
The Key Biscayne International distance triathlon was a total surprise in terms of the result.
I had a 9hr super day the weekend before and another long brick the day before. So, the complete opposite to going into the race fresh. I was actually tired on race day.
However, the objective was exactly that, to test me under those conditions. Also, to practice before Ironman all the elements of a race, mainly building and following a race plan. My plan demanded a fast pace, which I was doubting I could follow. However, I stayed on it during the race and it delivered a category second place. It was a good lesson I was going to take to Ironman Florida.
Please share your BIG goals:
My goals were all based on Ironman FL and they were growing as I kept training. My initial goal was just to finish the Ironman because I was truly uncertain if I could do it.
Then, the goal was to finish it with zero walking during the run (which is something I did at the end of my 70.3).
Then it was the time, initially, it was based on the rule of thumb of doubling my 70.3 times and adding 1hr – I finished the 70.3 in 6:06 so the expected time was 13:12. As I was getting closer to the race I had to build a race plan, which estimated my finish time at 12:25
In the end, I finished with an Ironman time of 12:10, which beat my race plan estimate and was lower than twice my 70.3 time. Not only did I not walk but I achieved a negative split, running my fastest pace at the last 6 miles.
I felt so strong and determined that I didn’t need to stop at aid stations from mile 23rd onward.
Tell me about your successes so far:
I believe the results reflect the training. So, in my view, a key success was to be able to complete and follow all my training as was written by coach Erinne.
I never missed a single long-distance ride, run, or swim.
It was a big success not only because most of the last sessions I broke personal records in terms of distance and time – like my first ever 100-mile ride or my first 20-mile run.
But also because I was able to achieve those without injuries or extreme fatigue. That was a key success for me because it was one of my major fears. Especially after experiencing injuries in the past that made me stop training altogether.
I believe that completing successfully all the training was possible due to different elements.
First, the training plan, which had a progressive approach, included recovery sessions (stretches, foam rolling, etc.), and strength sessions and allowed for resting or down periods. Also, the focus on good technique reduced the injury risk. And then the personal guidance and experience from the coach helped alleviate specific muscle pains when they surfaced, providing tips on technique, and instructing focused strength and stretching exercises.
What were some of your biggest improvements in performance for each of the following: Swim, Bike, Run, and Nutrition / Health.
1. The Running – based on my 70.3 experience and previous injuries, I considered it my weakest link. However, I surprised myself with my Ironman run.
2. Nutrition – It was the biggest eye-opener for me. I went from just basically drinking water and eating a couple of gels, to building a race plan with calories, carbs, and electrolytes per hour.
3. Training Capacity – I wasn’t sure I was going to complete what I saw in Training Peaks, but I did it all
4. Technique – overall improvement especially on the run but even on the swim which was my strongest sport.
What excites you the most about being involved in triathlon?
For sure the example I am giving my kids. Which I am fully convinced is the best way to lead.
The best way to explain this is through an experience with my older boy. He was nine when I finished my 70.3 and not long after that, he came to me with a website showing a triathlon race for kids and asking me to register him. We started training for two months with very little pushing from my side. He got a good result and we all felt very proud of his achievement.
What would you say to someone on the fence about joining our training program?
As I mentioned before it was the team spirit that caught my initial attention. Full Circle has been able to build a community of people with the same passion, where everybody can help and encourage someone with a question or moment of doubt. I also learned so many things that were crucial to finish my first Ironman, like technique, training methods, nutrition, and overall wellness.
DO YOU WANT RESULTS LIKE THESE?
My 16-Week Triathlon Transformation Training Program is designed to help you get FASTER for your next triathlon in lesstime than other training programs.
The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.
If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.
Erinne Guthrie has been 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 more.
Many triathletes are confused about what to eat for breakfast when they start to move away from the traditional sugar laden, carb heavy breakfasts like oatmeal and boxed cereals (dead food!)
The following 3, are tried and true breakfasts that deliver nutrients as well as perfect proportions of fats, proteins and carbohydrates. My goal with offering these suggestions is to encourage eating real food before a race or hard training session so that you can get quality nutrition into your body before having to resort to sports nutrition for simple ease of use during a race. There are however lots of great options on the market now to keep it real even during a race. Look for those tips in an upcoming post. Also, for your convenience I’ve added links for purchasing information for the products I recommend. Just hover over the items in bold and click.
Chia Seed Pudding – Super quick and easy. You can make it the night before and keep it covered in the fridge. 2-3 tablespoons of organic chia seeds
½-1 cup of Real Coconut Milk, 1 -2 tablespoons of Paleo Valley Bone Broth Protein Add a handful of organic almonds or walnuts, organic berries, organic banana- raw honey or maple syrup to taste. A pinch of real salt to include some minerals and electrolytes and you are good to go for a delicious nutritious snack or breakfast
2-3 organic eggs cooked in coconut oil any way you like
½ –1 whole sweet potato with real grass fed butter or coconut oil. I usually bake the potato the night before, have half for dinner and the other half with breakfast warmed up in the pan I cooked the eggs in.
Naturally smoked wild caught salmon with avocado and chia seeds (wrapped in a nori roll)with a squeeze of lemon – This is definitely my favorite pre-race meal. I actually learned about the salmon from an ultra -runner who ate it before every long run event. Salmon is easy to digest and has tons of great protein and omega 3 fatty acids. Paired with ½ avocado and sprinkled with hemp hearts and real sea salt and a squeeze of lemon or lime- It is the perfect pre-race/ training meal or snack.
I know many of you would never even think of any of these items as breakfast food because we are so conditioned to our typical American breakfast of cereal or Eggo waffles that has negative nutrients and are actually harmful to your health.
But I can tell you from personal experience, eating low sugar/ low processed food with higher nutrient value just makes you feel and perform better.
Please test any of these out before you actually use them before a race.
Never try anything new on race day, especially nutrition!
Ready to learn all the best nutrition plans for your ultimate performance on race day along with every day?
My Nutrition Essentials is starting June 6th.
This program covers all the details about why the Standard American diet (SAD)s making everyone fat.
It is truly up to YOU and you alone to take charge of your health through your daily nutrition, sleep, thoughts, and movement. There is no quick fix or wonder drug that does not have negative side effects.
I was psyched when Dylan said he wanted to train for the Miami 13.1. We met at Athletix rehab because that is our partner for all our physical therapy with our athletes.
As more of a strength athlete, he did not know what he did not know about HOW to run properly and efficiently for endurance.
We immediately started with his run video analysis, evaluation, and the 1-mile run test since he already had so much fitness.
He hit all his training and had to work on less ground reaction time and cadence with the run drills at the track workouts and we needed to add a lot more nutrition to hit all his long runs!
Congratulations, Dylan- You are a Rockstar Runner, and your results speak for themselves!
I await the call when you decide to join my triathlon program! Let’s do it! 😉
Dylan’s Results:1-mile test from 6:54 to 5:55and his first 13.1 in 1:49!
Age: 27
Profession: Physical Therapist at Athletix Rehab
Why you chose FCC to help you on your triathlon/health and wellness journey? I needed guidance on the proper way to train for endurance.
My background is in sports performance training for anaerobic sports, so I needed a coach who was educated in aerobic training and cardiovascular adaptations. I was fortunate enough to be introduced to Erinne at Athletix and decided to choose her as my coach.
What is your “A” race for this season? Currently undecided on a race for this year, but I completed my first Miami Half Marathon this past January 2023 and will make it an annual race.
Please share your BIG goals: I would love to get involved in triathlon training this year. Completing a Sprint Triathlon or Olympic Triathlon is a possibility for me.
Tell me about your successes so far: Completing my first Miami Half Marathon in 1:49 and the Miami Runway 5K in 23:21.
What were some of your biggest Improvements in performance in your running? Each week was an improvement while I was training for the half marathon. My metrics improved every month. I significantly improved my mile test time in my 4 month training program.
I started at a 6:54/1-mile test and achieved a 5:55/ 1-mile test just before the half marathon.
I used to suffer from a runner’s knee, but with Erinne’s coaching on my running form, technique, and my physical therapy background, I got rid of all those symptoms and am running pain-free.
Name 2 or 3 things that have made the biggest difference in your journey: 1. Coaching: I believe there is no way to train for these races without a coach by your side. I would not have been able to determine my levels of progression, when to increase or decrease intensity, or monitor how my body was feeling without Erinne’s guidance throughout this process.
2. Community: Having a group of people to train with is very important. The FullCircle team is very welcoming, and I enjoyed my workouts with them. There is also a big running community in Miami. I was able to meet and train with many new people I have been able to build relationships with. Having people to run with is always nice, especially when motivation is lacking a little bit.
What excites you the most about being involved in running/ triathlon? The potential for growth and pushing my body to new limits.
What would you say to someone on the fence about joining our training program?
You can try it to see if you like it. If you do, you can continue. If you don’t like it, it’s not for everyone, but at least you tried. I never thought I would run a half marathon, but I am glad I did and want to do it again!
Curious about what is possible for you and your running?
Use this link to schedule your Run Breakthrough Session today.
Erinne Guthrie has been 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 more.
Using the tools that Training Peaks and Garmin have to offer has been helpful over my 26-year career as a triathlon coach.
You must be willing to use these tools for them to work for you…
Track every workout you do with your Garmin watch, heart rate monitor, and power meter, and we can get some pretty good information on your fitness level.
It’s not foolproof, but it gets us a decent picture of your Training Stress Score- or TSS.
But the question then becomes, is the training you have logged enough for the race distance you want to finish or PR?
In this chart you can see there are ranges for the weekly hours needed to train for a given distance race.
Still, the other numbers to consider to see if you have enough fitness for your race are your CTL (Critical Training Load) and your weekly TSS (Training Stress Score) Numbers numbers inside your Performance Management Chart on your Training Peaks Account.
Where to find your Critical Training Load and Training Stress Score
Look across the top of your Premium Training Peaks Account and click on Dashboard to see your Chart.
Select the date range that coincides with your most recent training and race date and determine if your numbers align with the numbers on this chart.
Remember you must track all your training and wear your heart rate monitor for this data to be accurate.
You can be on the low end of the ranges for your target CTL and still have amazing race results.
Of course, you cannot predict race outcomes with this chart because there is no way to measure race skill, pacing or nutrition intake and so many race variable, but it is a great place to start.
These other things are where coaching comes in!
I have helped thousands of triathletes over the last 26 years understand their training data and use to help them achieve their triathlon dreams- from your first time across a triathlon finish line to qualifying for Kona or a World Championships
It is so much more than swimming, biking, and running!
Anything is possible when you have the mindset, support, and a perfectly balanced training plan based on your lifestyle, physiology and performance metric tools!
Will you be next?
DO YOU KNOW ABOUT MY 16-WEEK (VIRTUAL OR IN-PERSON) TRIATHLON TRANSFORMATION TRAINING PROGRAM TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME?
You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.
Here’s how it works You get the ideal blueprint that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.
Here’s why it’s different With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:
You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
Improving strength and increasing energy are the secrets to preventing injury and burnout.
Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.
Erinne Guthrie has been 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 more.
Coaches Notes: Christine participated in the open water session for swim essentials and our Ransom Everglades weekly pool sessions and has dramatically improved in the last month. She has already improved in just 2 months.
From telling me, “No” I can’t do that, to; “I’m working on it,” to “I can feel the difference”
Yes, this is called progress!
She just completed the Swim Miami Mile and has now signed on to train for the 8-mile Alligator Lighthouse open water as part of a 3-person relay.
Thank you so much, Christine, for trusting Full Circle and our process to break through some old barriers. I’m loving your progress so far and am even more excited for the next adventure with the Alligator Lighthouse Swim.
Age: 54
Profession: Manufacturing (yes, in Miami)!
Why did you choose Swim Essentials to help with your swimming skills?
It was time to revamp my swim stroke and breathing. I had already had a good experience with Erinne, who introduced me to OWS at a swim clinic in 2009! I’ve been enjoying it off and on ever since (through 1 Full Ironman, about 4 halves, and countless swim Miami’s – all very slow), and a running injury later… I figured it was finally time for more instruction😊. And Swimming is so low impact I can take it into my future decades.
Please share your BIG swim goals:
I’m so excited about exposure to new challenges and taking on the Alligator Lighthouse Relay. I can’t wait for the beautiful water of the Florida Keys!
Tell me about your success at Swim Miami 2023:
After only working with Erinne for a few weeks and correcting my breathing, I could actually enjoy the swim course since I was taking on more oxygen.
What were some of your biggest improvements:
I was far more relaxed and even paced due to breathing properly.
This freed me up to use some new skills for sighting buoys, contributing to less bumping into others and meandering on the course.
I still need to work on this, but I look forward to improvements from tweaking other aspects of my swim stroke.
Confession: I’m not a fan of metrics and times since I tend to chase endorphins and the expansive feel of long-course racing… but I’m curious about what using a Coach, swim watch, and training with other swimmers can newly develop. Trying these new things is making routine training exciting again.
What would you say to someone on the fence about participating in our Swim Essentials program?
By removing the barriers to open water swimming, you can discover a sport that can keep you active into your future decades. All while getting outside on beautiful beaches and meeting some of the most active, disciplined, AND fun-loving folks around.
Erinne Guthrie has been 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 more.
Have you ever noticed that anytime you do something, there’s somebody who doesn’t like it?
You get a new haircut – and someone tells you it’s too short.
You buy a new car – and someone says you paid too much.
You start exercising and eating clean – and someone starts acting out because you’re “making” them feel uncomfortable.
It might just be human nature. Heck, it might just be NATURE, period, — because for every action, there’s an equal and opposite reaction, if I remember high school right.
So, if that’s the case, how much should you care about your personal changes making someone else uncomfortable?
Should you care …
A lot?
A little?
Or not one bit?
I bet you can guess my answer!
Once you accept that there will always be someone who doesn’t like what you do, it’s SO LIBERATING because you can let go of any element of judgment or condemnation or, well, your OWN discomfort!
If you’re making changes that truly affect others, then maybe they have a say-so in the matter.
But regarding the bottom line of your health, fitness, and dreams…
There is one opinion that matters: YOURS!
Do you know about my 16-WEEK (Virtual or in Person) Triathlon Transformation Training Program to help you get faster for your next triathlon in less time?
You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.
Here’s how it works You get the ideal blueprint that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.
Here’s why it’s different With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:
You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
Improving strength and increasing energy are the secrets to preventing injury and burnout.
Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.
Erinne Guthrie has been 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 more.
You start with a list of good intentions, and then, bam! Work, family, traffic… all the stresses of daily life barge in, and suddenly that trainer ride or run is no longer on the calendar, and you’re tempted to think about hitting a drive-through window or, even worse- skip lunch altogether.
Well, this has happened to me less often since I came up with my Sacred 3. That’s my list of three non-negotiables, my small daily habits, no matter how busy I get.
You should try it! It’s super simple to do. Just take a few minutes to write down all the daily habits you currently do or wish you were doing. Then narrow it down to 1 to 3 items you can commit to without fail.
Be real with this. Remember how crazy things got last week… Or that day last month… Is something like that going to happen again?
Probably! Because life happens, despite our best intentions.
Here are some possible non-negotiables to consider.
Drinking 1/2 of your body weight in ounces of water.
Getting outside for 15 minutes.
Closing your eyes and taking deep breaths for one minute.
Eating five servings of fruits and vegetables.
Moving your body with intention daily, even if it’s just a 15-minute walk around the block. (Remember, we’re going for the bare minimum here, so this isn’t a place to list “I will work out every day for 1 hour.”)
Taking a moment to give thanks and write it down!
Does this list get you thinking in the right direction? The point isn’t to tell you that these should make up your own Sacred 3. That’s up to you!
Ever since I made my own list and then set about guarding it with a passion, I find that I have fewer days where I feel overwhelmed, like my life is out of control.
Every day that I can stay on track – even if it’s just with these three little things – is another day I’m not giving up, not falling back to old habits, and not despairing.
It’s a powerful tactic to shut out the noise and the stress of the rest of the world!
Do you know about my 16-Week (Virtual or In Person) Triathlon Transformation Training Program to help you get faster in your next triathlon in less time?
You’ll show up confidently at the start of your next race, swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it.
Here’s how it works You get the ideal process that makes you faster and stronger inside the 16-week Triathlon Transformation Training program.
Here’s why it’s different With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:
You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
Improving strength and increasing energy are the secrets to preventing injury and burnout.
Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
With my 16-week Triathlon Transformation Program, the focus is on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.
Erinne Guthrie has been 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 more.
Jeanette has been a Duathlete for a few years but always wanted to add the swim and do an actual Triathlon. We started with a swim video evaluation, bike fit, and run video analysis to identify a few things to work on.
She has a busy work schedule, but she fit the necessary training, and then Ultimate Tri Camp helped her improve drastically. So proud that now she can call herself a triathlete, and we are working on getting faster before going longer in the fall. Way to go, Jeanette! You are a Rockstar Triathlete- I can’t wait to see what’s next!
Age: 58
Profession: Firefighter
Why you chose FCC to help you on your triathlon/health and wellness journey?
The knowledge, experience, and techniques for fine-tuning and improving all aspects of the triathlon world.
What is your “A” race for this season?
My A races for this year were Miami Half Marathon and Clash Miami, my first triathlon ever.
Please share your BIG goals: My big goal is to complete a 70.3 in 2023
Tell me about your successes:
My biggest successhas been completing my first sprint triathlon at Clash Miami. I also attended Ultimate Tri Camp a few weeks ago and improved my swim, or should I say, it made me more confident in the water to complete the swim at Clash, which I was worried about.
Learning all those breathing techniques and remaining calm in the water was huge for me, as that was my biggest concern. Also, being able to average 19 MPH on the bike was great too.
Name 2 or 3 things that have made the biggest difference in your journey:
1. Swim – I achieved my goal by completing the Clash Miami and getting through the swim portion of this event. Being at Ultimate Tri Camp the week before really helped me accomplish this goal.
2. Bike – I still have much to improve on the bike, but I was happy that I could maintain my average for Clash Miami at 19 MPH.
3. Run – my cadence has improved tremendously. My average rpms is now in the 180s, which is way better than when I first started. However, I still have a lot of work to improve my form and get faster.
What excites you the most about being involved in triathlon?
What excites me most about being involved with triathlon is the camaraderie that is felt amongst the athletes that share the same passion as we cheer each other on and see how much you can push your body to accomplish all this.
What would you say to someone on the fence about joining our training program?
Do It. Everything is possible with the right coaching. The knowledge and assistance that has been given to me by Full Circle are tremendous, and I recommend the program to anyone who is serious about wanting to accomplish their goal.
CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM? YOU, TOO, CAN BECOME THE TRIATHLETE YOU ALWAYS DREAMED OF! APPLY HERE!
Erinne Guthrie has been 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 more.
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