finished a number of pre-made training plans and have
posted them on our Prepared
Steps page. If there's a particular program
you'd like to request, please email Coach Marty.
Favorite Run Workout|
6 x 800, run as 600 at goal
5k/10K pace then 200 FAST!
This is a
really fun track workout for you to try sometime - it's
basically 800 meter repeats with a twist. Just like in a
race, we all want to have a good sprint finish, and this
works on that.
It also helps to dial in your
goal 5K or 10K pace, thus getting you a bit tired before
you get into that 200 meter fast at the end.
The recovery interval should be a full 400 easy
The key here is to hit your goal pace for
the first 600. Pacing is everything in this workout;
it's so tempting to run above your level when you get on
the track, but the only way to get faster is to have
your body run the correct pace - and not any faster.
The pace changes keep it interesting and you'll
be done before you know it. Have fun and rock that
favorite swim workout|
20 x 100 freestyle, drop
the interval 5 seconds every 5th 100.
translate that for you - in this workout your goal is to
swim the last five 100s at a very hard effort while only
getting 2 to 5 seconds rest.
So if your
hard pace effort is about 1:10, your goal would be to
swim the last five 100s on the 1:15 sendoff. Your
starting interval would be 1:30. So you'd
5 on 1:30 sendoff
5 on 1:25 sendoff
on 1:20 sendoff
5 on 1:15 sendoff
The first ten might not seem so bad, but the next
five are going to be tough, and those last five are
killer. If you don't make it the first time you
try it - that's OK. Do this set about once a month
and you'll have a good idea of what sort of shape you're
Beyond is a proud coaching sponsor of the Trysports
Triathlon Development Series, a group of races that
caters to beginner triathletes.
these races if you're ever in the North Carolina
weekly swim workouts, a database of technique videos,
and regular swim training tips?
for our Powerstroke
Welcome to the Next Level
Newsletter, Volume V, Issue IX!
on October 18th at 8 AM for this six hour swim and
triathlon clinic. Each clinic
what a couple of our previous athletes had to
- Three lectures on
- An hour long
skills practice session
- An individual swim
- A DVD of each swimmer's
- A CD of all camp materials
"Your clinic was just what I
needed. I felt myself
swimming better in just the short time we
spent in the pool on Saturday. Thanks for
all the great insight..." - Doug
did a GREAT job with the clinic! I'm looking
forward to taking the feedback you gave me
with my stroke to improve my swimming. I
also liked the group setting as many people asked
questions that it was quite helpful to hear the
answers as they are questions that I have had, but
didn't think to ask...The other nice part is all
of the information you've given us on a CD.
It's nice to be able to refer back and review." -
clinic fee is $95 and is limited to twenty
athletes. Sign up
Hack PRs at the Staten Island
Gensler drops 13 minutes at the Harvest
Troester is the female NC Masters mile
champion, 7th OA at the Magnificent
Bri wins the Sandman Triathlon in VA
Marty takes 5th OA at the Sandman
Triathlon in VA Beach
Koester takes 4th overall, 1st AG at the
Venice Sprint Triathlon
Honnold takes 4th AG at the Lake Norman
Capps finishes his first Ironman at
- Coach Bri
Gaal wins the Triangle Sportsplex
Koester takes 3rd AG at the Publix FFW Ft
Troester takes 5th AG at Timberman 70.3,
qualifying for 70.3
Live in the Triangle area and looking for a
great US masters swimming program?
Triangle Aquatic Center (TAC) and One Step Beyond
(OSB) have teamed up to provide more practice
Monday 6-7AM, 730-845PM
Fees are $50 per
month or $6.25 per drop-in.
all the details
Good Mood Foods
your mood taken a nosedive? Check out these tips
to improve your mood. Feel free to share these
tips with others, especially that person who
always seems to be in a bad mood.
particularly fish high in omega 3 fatty acids,
manipulate brain chemicals in ways that boost
mood. Also studies reveal that there is a low
incidence of depression in countries that consume
a lot of fish. Good sources of omega 3s include
wild salmon, sardines, herring, anchovies, and
Don't like fish? Other sources
of omega 3s include walnuts and
contains a potent combination of whey protein and
carbohydrate. Together these nutrients increase
serotonin levels and reduce feelings of anxiety,
anger, and frustration, so you have better coping
skills against stress. Need to wind down at night?
Have a glass of milk before bed or even make a cup
of no sugar added hot cocoa with milk.
more specifically egg yolks are the only major
source of phospholipids, which are required to
create a healthy cell membrane throughout the
entire body, especially in the brain. Eggs also
contain choline, an essential nutrient that is the
basis of all neurotransmission in the brain. To
stay within American Heart Association's
guidelines of three hundred milligrams of
cholesterol a day, only one egg yolk per day is
vitamins, particularly folic acid, has a
profound effect on your mood. Research shows that
a deficiency of folic acid can cause depressive
symptoms including fatigue, poor concentration, or
moodiness. Folic acid is found in dark green leafy
vegetables such as spinach, asparagus, and
broccoli. Fruits such as bananas, strawberries and
oranges are also good sources.
the most important tip to remember, GET ENOUGH
SLEEP. When your brain is craving rest, you easily
fall into the trap of looking for the foods that
you think are going to make you feel better which
usually adds more caffeine, sugar, and fat to your
diet. But that's a misinterpretation of what you
really need, which is rest.
For a sample
yummy recipe, read the
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