The #1 Benefit of Having Teammates

posted Apr 21, 2017, 11:58 AM by Sound Training

Even as a coach and motivated athlete, I have bad days.

My hamstrings have been sore through most of the week, and occasionally cramping up when I'd try to stretch when waking up in the morning.

Yesterday, I was in a major funk.

I had meetings throughout the day, and didn't get much actual work done, and I knew that today I'd have to own up to my lack of productivity. In my head, I was torn between working late to get caught up, and taking a nap.

Going for our scheduled run was the last thing I wanted to do. (and that's when you KNOW things are going bad!)

Luckily, Coach Jennifer (who's also my fiancee) was here at the studio and encouraged me to get outside.

"This is the day!"

Once the sun sets, the day is done. I can't go back and do a workout "yesterday". Yesterday would have been written into the all-telling training log as a day that I let work control my life, that I let the funk be stronger than my determination, and my fitness would have dropped instead of getting better.

None of that is helping me towards my goals.

So off we went!

We ran from Harbor Ave, then across Alki Beach and back.

I'll tell ya - it was such a beautiful run!

I felt like I didn't even recognize our own neighborhood! The green grass and blooming trees, blue sky, and a bright sun shining down on us!

On the return trip I realized that I had picked up the pace and had to hold myself back to stay within the goal zone for that particular run.

I run through the funk. It melted away. And I felt fantastic!

"Thank you! THANK YOU for getting me out on this run!"

At the time, I couldn't put into betters words how much I appreciated having a training partner, a coach, and my future wife (all in one!) who knew my goals, supported me, encouraged me, and kept me accountable to putting in the work every day to make progress towards my dreams.

ACCOUNTABILITY - The #1 Benefit of Teammates

Teammates at a track workout

Here at Sound Training & Racing, we provide all of our athletes with personalized training plans and countless opportunities to learn, train, and compete together. Just because we have different specific goals, doesn't mean that we have to train on our own!

By training as a team, we all keep each other accountable to attending the workouts, logging our nutrition, and to work daily towards our goals.

They all recognize the encouragement and up-lifting they get from every one else's presence. They show up not just for themselves, but also for the benefit of others. Even those people that only join us one or two times a week will check out our accountability board to see who has been showing up, and they ask about those people that haven't been here in a few days.

One of our former athletes recently re-applied to start training with us again, and she wrote this on her application: "Group workouts help me be accountable, even if the group is only me and one other person."

That's right, all you need is ONE other person that's willing to commit to helping you. It could be even bigger though - imagine the power of a WHOLE TEAM working together!?!

How to Build your Support System

You very likely already have people around you that will be your support system, but maybe you need to actively reach out to them.

Let your co-workers know what you are trying to accomplish. Back when I worked in an office, my co-workers would ask how my training was going and what goals I had coming up. Eventually, they even started running WITH ME at lunch time, and we did a local 5k together!

Talk to your best friends. Even if they don't run, open up to your best friend or significant other about your health and fitness goals, and ask them to support you in your mission. Have the courage to tell others your goals so that they KNOW what you're trying to accomplish and how they can help. Don't be afraid to share your goals and dreams.

Talk to your family. Sometimes opening up to our family members is easy, but sometimes we shy away from the vulnerability that it exposes us to. Once your kids understand that you have a goal that you're working towards, they'll better understand why you leave again right after you get home from work. You'll inspire them by your dedication, your hard work, and they'll become part of your journey of improvement. As let's face it - once YOU feel better about yourself, YOUR happiness and positive energy will benefit them! Maybe your roommate or spouse doesn't even realize that you have goals, and they just think you're leaving the house and abandoning them at home alone (with the kids). Explain your goals, and get them on-board with what responsibilities you need to share to allow yourself to be successful and how that success is NOT self-absorbed because your positive energy will help the entire house be happier.

Need help?

If you don't feel like you have a support system available to you, or you want guidance with your training, coaching on your technique, and unlimited access to coaches and teammates who will help you reach your goals, then I invite you into our studio for a FREE 1-hour session! Just fill out the application below.


To keeping you accountable to your dreams,
Peter Lohrmann
Head Coach
Sound Training & Racing

Intentionally Develop A Habit

posted Apr 21, 2017, 9:20 AM by Sound Training   [ updated Apr 21, 2017, 9:20 AM ]

When it comes to health and fitness, we hear a lot about how we need break bad habits. In fact, society today focuses SO MUCH on the negative that we may have forgotten how to see the POSITIVE side of things.

For instance, one of the guys that works out with us was recently sent a "care package" from his distant family members. He tried to avoid the sugary treats because "If I smell them, I'll want to have one. And if I have one, I won't be able to resist the rest."

Can you guess what happened?


I suggested that next time he flip his mindset:
"If I smell the chocolates, I will be strong enough to resist them!"

Or maybe even strong enough to have one and then resist the rest!
I think THAT shows true strength!

Now that you've had a few days to reflect on the fact that "THIS is the Day!" I want to invite you to intentionally ADD a habit to your routine to help you overcome the fear that caused you to put things off in the first place.

Maybe you want to ...
... recommit to brushing your teeth 2x a day
... swap your evening glass of wine for a glass of water
... not check Facebook before you get out of bed
... mediate for 10 minutes each morning
... mediate for 10 minutes before you go to bed
... say a prayer every evening
... go for a 10 minute walk at lunch time
... call an extended family member during your commute (hands free)
... eat 1 more piece of fruit each day
... drink 1 water bottle each day
... ?

There are a bunch of very simple habits you can start to introduce to your day, and by just being brave enough to SAY that you're going to commit to doing it, is a HUGE step forward in helping you to overcome those little voices in your head that try to hold you back from being the BEST YOU!

I'm not asking you to announce it to the world, but I do want you to COMMIT TO YOURSELF that you'll do it, and then be CONFIDENT IN YOURSELF enough to reply back to this email and tell _me_ what your new habit will be.

It's between you and me. Nobody else will know how well you're doing on this specific habit.

But if you succeed, I'm willing to bet that people will notice a change in your confidence, and in your mood.

OLD SCHOOL TIP: Physically mark it on a calendar that you've accomplished your goal for the day. Physically putting a check mark in place to mark your success is going to give you much more satisfaction, and you'll have a visual reference to see the progress you've made!

To best version of you!
Peter Lohrmann
Head Coach
Sound Training & Racing

THIS is the Day!

posted Apr 17, 2017, 10:32 AM by Sound Training   [ updated Apr 17, 2017, 10:48 AM ]

I had a lot of plans in place for this blog post...
... in fact... I had wanted to write it last week. 

Then something came up.

Then it was the end of the day, and I thought it would be better to write it in the morning the next day.

Then something else came up....

It is SO EASY for us to put things off until tomorrow, but the truth is, tomorrow never comes, it will always be one day away.

This "daily blog" now has a 6 day gap in it... 

You see, there are some things that NEED to be done daily - that's how you develop consistency, and THAT's how you get better at something.

But yesterday I got INSPIRED.

I'm not going to preach about church or religion here, but I will be open and honest about my experiences, and yesterday we went to the 5pm Mass and I was inspired by the homily - "This is the day."

Let's stop letting fear creep into our heads and preventing us from doing the things that we KNOW we should be doing. Deep inside, we all have a yearning or a calling to do something with our lives, but all too often some kind of fear and doubt sneaks in, and we keep our mouths shut, we don't express ourselves, and we push that calling deeper down and make it afraid to come out.

We're afraid of being judged. 

We're afraid of trying something new and failing at it.

I'm afraid that you might not like my writing. I'm afraid that you might not agree with what I have to say. I already know that I failed at consistently posting to this daily blog.

Decide that you want it more than you are afraid of it.

But deep down, for a long time, I've had this desire that's shaped my decisions over the years. It's not fully manifested itself yet, which is good - it's still growing, and I'm growing with it. Together, as I evolve, I help my dreams take shape.

I'm afraid that everything has to be perfect. That nobody will be happy with what I do until it's perfect.

I'm my biggest critic. I'm sure you are your biggest critic as well. We're similar like that. We're afraid to do things unless we can do them "perfectly".

I want to help as many people as I can. We all have different goals, and different backgrounds, and we all need different kinds of help to achieve those goals.

But we all have that same thing holding us back - FEAR.

Jesus' resurrection allowed people to not fear death. They learned that even in the darkest of times there is hope. That you can be brave and face your fears and no matter how tragic the consequences, you can come out alive on the other side!

"Because He lives I can face tomorrow,
Because He lives every fear is gone
I know he holds my life
My future in His hand"

This is the Day!

Don't let fear hold you back. We are lucky that the fear is in your own head, and once you let go of fear, you allow your life, your future to go in the direction that it is meant to be!

I encourage you, get ONE THING done today that you've been putting off. DON'T let fear stand in your way. You ARE stronger than that!

Getting something done is far better than not doing it at all. 

This is the Day!

Let me know - what have you been putting off because of fear? What will you commit yourself to getting done today?

Peter Lohrmann
Head Coach
Sound Training & Racing, LLC

7 Quotes To Help You Reach Your Goals

posted Apr 11, 2017, 10:36 AM by Peter Lohrmann   [ updated Apr 11, 2017, 10:38 AM ]

A goal should scare you a little and excite you a lot. - Joe VitaleThere are a whole slew of activity trackers on the market, and they can monitor all different aspects of your life - step count, heart rate, sleep quality, and even your blood sugar levels!

Humans collect a ridiculous amount of data every day - 2.5 million Terabytes according to IBM and - and I'd guess that most if it just goes into archives and never gets looked at again.

So.... what's the point?

1) "What gets tracked gets improved." - Peter Drucker

If you simply go out and run the same route every day, without any measurement at all, you'll never know IF or HOW you're improving. You may notice that some days are easier, and some days seem harder, but you won't know if it's harder because you're running faster, or because you're getting out of shape and the same pace now feels harder. Or maybe it feels easier because you're running slower... You won't really know unless you're tracking your time, pace / speed, or heart rate (or all three of those stats!).

2) "The only person you should try to be better than, is who you were yesterday."

Once you DO start collecting your data, then you can compare against a previous day's activities and definitively say that you are faster, stronger, more efficient, can run further, etc. 

3) “If you have nothing planned for the future, you have no need of a future.” - Ron Sharp

Most likely you want to improve in the future, so make a plan and execute on it. Take advantage of the unknown that the future holds. Using the data that you've collected, you can now put a structured plan in place - perhaps something simple like increasing your distance or picking up your pace.

4) "A goal should scare you a little, and excite you a lot!" - Joe Vitale

Set goals for yourself that are just outside of what you think you can achieve. They should force you to grow beyond your current limits and unlock a new world of possibilities for you. Discovering that world of possibilities will contribute to your excitement and motivation to achieve your goals. After all, if you're not excited to reach your goal, then why was it your goal to begin with?!?!

5) "To solve big problems you have to be willing to do unpopular things." - Lou Holtz

After having put together your initial plan to reach your goals, you may realize that you need to overcome a few obstacles in order to be the best that you can be. Hiring a coach will help you identify the best ways to overcome those obstacles, keep you focused when times get tough, and help you fix up your imbalances so that you can perform at your highest potential.

6) "Expect the unexpected."

Just because you put together a structured training plan, doesn't mean that you're going to execute it flawlessly - if you do, Fantastic! - but most people won't be so lucky. Luckily, you've been tracking your data, so you and your coach can dive into all the numbers and pick out the interesting pieces that suggest WHY you may not have been able to hit your projected targets. Level of fatigue? Sleeping well? Resting heart rate? Drinking enough water? Eating enough? Eating healthy? How are those work deadlines lately? Family doing well?

7) "Your life does not get better by chance, it gets better by change." - Jim Rohn

Once you and your coach have identified what may have impeded that workout, you can make a change to improve for the future. Your coach will be an extra set of eyes to look at the big picture of your training and your life, and help you balance everything. Stress comes from all around us - our daily commute, work deadlines, chores at home, family, personal desires - and all of these affect our body in ways similar to the stress of a workout. Sometimes the workout leaves us too tired to get others things done, and sometimes other stresses leave us too tired to get in the workout. Your coach can help you identify how to optimize your recovery, reduce your stress, and can adjust your training plan to help keep you on track to your goals. And since you have a coach - adjusting your training plan is one less thing you have to worry about!

Bonus: "When the student is ready, the teacher will appear." - Unknown

What's that? Oh, right... you don't like to wear a watch and prefer to just run by feel. That's okay! There's a LOT of benefit to going for a run, or doing any other activity for the pure joy of it. There's also a major benefit to getting to know the FEEL of your paces and LEARNING how your body responds at certain intensities. However, once you've got goals that you actually want to achieve, and are giving your best effort to work towards them, you'll know when you've reached the right time to take advantage of the benefits that a coach can provide. When you do hire a coach, it's important that you be in constant communication with them. Uploading your workout data gives the coach numerical and biological feedback on how your BODY responded to the workout, and your verbal / written communication will help your coach understand how your MIND is handling the training. A good coach with take both of these into account while revising your upcoming workouts. If you're NOT in constant communication with your coach, and you don't provide data to show that you ARE following the workouts, the coach has no idea what you're doing, and you're not going to achieve your best possible results. 

Do your best, stay committed to your training, put in the work, upload your data, and communicate with your coach!

If you DON'T currently track your workouts, Send us a message and I'll give you some recommendations of watches that we use personally, or that our athletes are currently using. It's a game changer!

Fun Fact - USA Olympic Gold Medalist Gwen Jorgensen (triathlon) doesn't look at her watch either when she trains, but she's more than happy to wear the gadgets and collect the data so that her coaches can analyze the workouts and give her advice on how to adjust her intensity for future workouts. However even in this manner, "perceived exertion" is how she's internally monitoring and tracking her workout intensity!

To Reaching Your Goals!
Head Coach
Sound Training & Racing, LLC

Improving Your Run Technique Using Strength Exercises

posted Apr 6, 2017, 10:27 AM by Sound Training   [ updated Apr 6, 2017, 10:27 AM ]

This morning I had a challenging, yet low-intensity workout with a couple of our athletes.

The focus was on running strength.

Running is a VERY dynamic activity, during which you are literally flying through the air with neither foot on the ground.

Considering that we're constantly using a single leg to launch ourselves into the air at speeds between 4-12 MPH (for us non-professional runners), it may or may not then be surprising that we can easily develop muscular imbalances - where one side of our body is stronger or more flexible than the other side. 

If you've experienced this to an extreme, you likely had one of two outcomes - you either stopped running because of the discomfort and hopefully restarted again with a better outcome, or you sought out the help of a physical therapist or other professional to fix the imbalance, alleviate the discomfort, and likely continued your running feeling even stronger than before!

Here at Sound Training & Racing we incorporate that same cross training into our weekly routine and before our faster running workouts so that we can stay healthy throughout our training and get to race day ready to do our best!

Because running is SO dynamic, it's important to partition the movement into much smaller motions and poses, and to slow down so that you can focus on using the correct muscles while maintaining a stable core. 

I tell ya - some of these exercises will make your muscles BURN!!! And that's a GOOD THING! If the right muscle is firing, then you know you're doing things right; if it's the wrong muscle, then you know that you're compensating and you need to learn and teach your body how to do it correctly!

When we're running at speed, our momentum (regardless of whether it is going in the right direction or wrong direction) can hide a lot of our imbalances, and we're unable to really notice any instability. But if you slow down - no, just STOP and stand on a single leg - you may not be able to balance for even 10 seconds!

If you can't stand stable on one foot for a few seconds or a minute, how stable do you think your ankle is going to be after running for 30 minutes or an hour?

If you're ankle becomes fatigued and your legs are tired and start to wobble, what kind of stress do you think that's putting in your knees and hips?

Many people think that running is bad for your knees, but the truth is that BAD RUNNING is bad for the knees, and most runners aren't doing the exercises they need to be doing in order to maintain proper running technique.

I know that many of you enjoy running, you enjoy the wind in your hair, the sweat on your face, and the endorphin rush of having push yourself through a challenging run, but I encourage you to swap out one of your easier runs (and YES, you should have a couple easy run days!) to do some focused strength, stability, and balance work. Do that, and you'll be well on your way to running faster, and a new PR!

If you'd like some guidance on the type of exercises you should be doing, we'd be happy to work with you! Fill out the application below and we'll follow-up to schedule a FREE 1-hour 1-on-1 session with one of our coaches! 

Apply here for your FREE session:

See you soon!
Head Coach
Sound Training & Racing

Have Fun And Embrace The Suck

posted Apr 5, 2017, 9:29 AM by Sound Training   [ updated Apr 5, 2017, 9:30 AM ]

Facebook just reminded me that 3 years ago, I raced Ironman 70.3 Texas.

One of the professional triathletes who was there racing - Chris McDonald - was also signing autographs on the day before the race.

His advice: "Have fun and embrace the suck."
Have fun and embrace the suck! - Chris McDonald

Although it may sound contradictory, it perfectly describes how all of us feel as we push ourselves to achieve new goals.

"Get comfortable feeling uncomfortable." - US Navy Seals

"Life begins at the end of your comfort zone." - Neale Walsch

Once you are willing to acknowledge the work it is going to take to improve, to push over the hurdles that try to hold you back, and break through the wall that stands in your way.... 

Once you are willing to embrace the suck that it will take to truly do your best, you'll discover the vastness of your potential; you'll be amazed at what you're able to accomplish.

We often tell our athletes that the training is the hardest part, because in the training is where you have to dig deeper and be willing to push to redefine your 100%. If you aren't willing to push yourself in the training, you're not going to have worn down those walls enough so that you can have a breakthrough performance on the day it really matters.

In my own life, we finally registered for some of our goal races this past weekend, and I was reminded of many of these points I'm making above. I need to start training the way I want to be able to race. We have to be willing to push ourselves outside our comfort zone - whether that means pushing to a maximum, or fighting the mental boredom of maintaining a steady easy aerobic effort for an extended time - to the point where we ask ourselves if we can keep going.... and we can make the choice to stop or to change up the workout, or to keep going and explore where our limits truly are.

I challenge you today - do something today to step outside your comfort zone.

Something that you know you WANT to do and will be GOOD to do, but your mind holds you back.
 - If you see a homeless person outside a grocery store, maybe give him/her one of the granola bars, bananas, or apples that you bought.
 - If you're getting overloaded at work, be honest with your boss about your workload or deadlines.
 - Start that weight-loss program that you were maybe too afraid to start because you were afraid you MIGHT not be able to keep it up.
 - Show up for your workout, even though you might not be feeling too motivated for it.

Trust me, you'll feel better afterwards!

You'll have told that little voice in your head ...
... that you're more BRAVE than you are SCARED. 
... that you're ready for change, and willing to work for it.
... that you've embraced the suck, and are ready to have fun!

To expanding your comfort zone,
Athletic Coach
Sound Training & Racing

Listen To Your Heart

posted Apr 4, 2017, 10:05 AM by Sound Training

The Alchemist by Paulo Coelho
Earlier this year I received a book as a gift.

It's been sitting by my bedside along with two other books for the past 3 months because I thought I didn't have time to read it.

I finally picked it up on Thursday last week, finished it on Monday afternoon, and was truly ENERGIZED! The power of words is incredible!

We're all in very different places in our life, and we're all travelling on our own journey.

Even if we live and spend every day with another person, we each have our own perspective on every situation.

We have our own dreams, and our own goals. We all have something that we're striving for; something we want to improve.

What is it that you want?

What is your heart yearning for?

I encourage you to Listen To Your Heart! THAT is what you're meant to do with your life!

You probably even already KNOW what steps you'd need to take to make it happen.

If we want it, and we know how to go after it, why don't we follow our hearts? 

Why don't we allow ourselves the opportunity to seek out what we want?

Is it fear of failure? Is if fear of success? 

What would happen if you ACTUALLY SUCCEEDED in accomplishing your goals? Then what?!?

There's a few messages that I've had to hear a few times lately before I really believed them, so let me tell you now...

YOU ARE WORTH IT!   You have every right to accomplish your dreams!    YOU CAN DO IT!

If you need to, find a guide, or a coach, or a mentor to help you on your way, but pursue your dreams, and build your legacy!

To Your Success,
Athletic Coach
Sound Training & Racing

Adjusting Priorities

posted Apr 3, 2017, 9:53 AM by Sound Training   [ updated Apr 3, 2017, 9:59 AM ]

To Do List
This past weekend, I barely got anything completed that I had originally put on my weekend todo list.

Luckily I was able to get in our group workout on Saturday - a practice duathlon (run, bike, run) - here at the studio.

We originally expected it to be raining, but Spring is in the air, and surprisingly, the sun was out!

Instead of being "trapped" inside and working on training plans, building out a new tiered workout programs, and getting organized to file our taxes, I spent the afternoon outside - mowing the lawn, rebuilding part of our walk way, and cleaning up branches from trees we cut down after moving into the house last year.

Sure, it was all stuff that has to get done eventually, but a sunny opportunity arose and made for a great chance to work on those outdoor tasks.

On Sunday, Jennifer had her bridal shower (which turned out fabulous, and Thank You to those who were able to join in the celebration!) and she was surprised by her oldest sister, who flew in from New York to join the festivities!

Instead of getting in our long run on Sunday, we went out to eat with the family, and I'm pretty sure we all ate far more than we intended :-) Yum!

Needless to say, there was no progress made on taxes, no training plans updated, and we have to adjust our training schedule to account for the missed long run.

Even though we have our training goals in preparation for our primary races later this year, sometimes priorities need to be adjusted.

Family time, work projects, home projects, training, friends, pets, personal time / relaxing, sleep, food prep.... WOW there's a lot to juggle!

It can be hard as a type-A personality to put our own goals and todo list aside, and allow our priorities to shift to accommodate for the unexpected. As much as we'd like to, we CAN'T control everything.

So, instead of lamenting the facts that I'm going to be much busier this week to play catch-up, that I went to bed 3 lbs heavier than I was the previous two nights (yes, I weigh myself often), that I missed my long run, and didn't sleep well last night so already downed one coffee and am considering to make another - I'm going shift my mindset and focus on the positives - it was actually a great weekend! I got some reading in for pleasure (I don't even remember when I read my last book), I got to work out in the yard and do some landscaping, and we spent time with family members who we don't get see often.

It may not have been the weekend I had planned and my todo list my be growing longer instead of shorter, but it was a great weekend!

Now let's see...
  • Blog Post Done!
  • Team Accountability Post
  • New Project Meeting
  • Work Group Meeting
  • Home Related Phone Calls
  • Wedding Phone Calls
  • Team Phone Calls
  • Build Out Training Plans
  • Run
  • Group Workout
  • Make Dinner
  • Work on Taxes
  • ....

Woah .... time to get to work! 

Here's Why I [Don't] Like Ketogenic Diets

posted Mar 31, 2017, 11:44 AM by Sound Training   [ updated Mar 31, 2017, 11:46 AM ]

[Hint: Read to the end for a 10% discount!]

There's always a fad diet that's being pushed on us from one diet camp or another...
... Low Fat
... High Protein
... Low Carb
... Low Carb (except for training, all rules go out the window during hard workouts)
... High Fat
... Vegetarian
... Paleo
... Whole30

And the latest craze, which actually seems to stem from the athletic & health / fitness world....

... A Ketogenic Diet

If you haven't heard of it, the summary of a Ketogenic Diet is that you want to eat very few carbohydrates (like... only 5% of your calories coming form carbs), and lots of fat (60-75% of your calories)! Because your body won't have carbs and sugars to break down, it will become super efficient at burning fat - that's right, you're body will become a FAT BURNING MACHINE! (Yeah, you've heard that lots of times before)

But... if you truly follow the diet, it actually DOES WORK!

A Ketogenic Diet

Ketogenic Diets Are Awesome!

Ketogenic Diets have long been used to help diabetic patients lose weight, get off their insulin, and get their blood glucose levels back under control!

It's also a nearly ideal diet for endurance athletes, who simply cannot consume enough calories during a race to be able to counterbalance the number of calories they'll burn, but who have plenty of fat stores full of energy that they could tap into for their long duration aerobic efforts. There have been numerous world champions who have followed a very similar diet (before it got named and became more popular).

Ketogenic Diets Are Impossible!

However, I've recently had a bit of a mind-shift about this incredible fat-burning "metabolic efficiency" diet. And I think you'll come to agree with me...

.... eating SO FEW carbohydrates is incredibly difficult in today's world, and the ketogenic diet is even more challenge for an athlete who's training hard to get better for shorter & faster events. I've had athletes in the past who felt like they couldn't go out to eat with friends because they didn't want to be perceived as being picky about their food, but were also clearly committed to sticking to a ketogenic diet. It shouldn't and doesn't have to be that way!

We literally had a talk with one of our athletes THIS MORNING about this very same topic. She was feeling a bit drained in a recent workout because life has been busy and she's been accidentally missing one of her ketogenic meals here and there.

How The Body Fuels Your Workouts

You see... when you're relying on fat stores for energy, your body needs a little more time to break down the fat into ATP (energy), that's why low - moderate intensities are considered your "fat burning zone" - you are breathing heavier than normal, but not yet out of breath because your body needs more oxygen to break down the fat.

If you start working harder, you start to get out of breath, and at some point (your aerobic threshold) you simply can't get in enough oxygen to support your body's ability to break down fat into energy, and you start to transition into breaking down more carbohydrates (which can happen much more quickly, but is less efficient, doesn't produce as much energy, and causes waste by-products).

But if you don't have any carbohydrates available, you literally don't have the right energy available to perform at a higher intensity. That was exactly the case of the athlete we were talking to this morning (we talked over coffee & breakfast to make sure she got her calories in!). When running a marathon, this situation is called having "hit the wall" - where you've burned through all your carbohydrates stores and are now depending on fat stores for energy. Most people don't do enough training in this aerobic zone, and so the wall really exists for them. But, if you've been training AND eating properly, you can eliminate the wall and not have to worry about it!

So... is it possible to get the best of both worlds? Can we be efficient at burning carbohydrates for those high-intensity workouts, and efficient at burning fat for longer aerobic efforts?

I'm happy to say the answer is YES!

Metabolic Flexibility To The Rescue!

Having "metabolic flexibility" is an ideal situation for our body to be in, but does require some additional attention to our nutrition. We have to recognize what kind of activities we are doing (or will be doing soon) and timing WHEN we eat, with WHAT we eat, so that our body gets trained to use the right fuel for the right intensity.

We all have different eating habits and preferences, so I won't go into specifics about what to eat when. However, if you're one of our personal coaching clients, we'll be happy to schedule a time to discuss recommendations.

But one thing that I can recommend to everyone, is to check out a product called Generation UCAN. UCAN is a unique super-starch powder that you can mix with water to make a perfect energy drink that will give you a slow absorbing carbohydrate so you can power through your workout, and allow you to continue to process fat for energy so that you can stay energized right through to the end. There's no sugar, so you never get that energy crash that you would with typical sports drinks. You can also mix it to any consistency you want (shaker bottle or blender is recommended) - Use 1 scoop for a 1 hour workout, 2 scoops for 2 hours, etc. Super simple. Then, throughout the workout continue drinking water to maintain your hydration. No need to fuss with gels, gus, waffles, etc!

Check out UCAN's bars as well. They're a great option to hold off hunger throughout the morning, or as a mid-afternoon snack. That's right, this the first sports drink and bar that I would actually RECOMMEND you to eat in the mid-afternoon, regardless of whether or not you have a workout in the afternoon. This product will HELP you become "metabolically flexible" so that you can benefit more from your workouts, and perform better on race day.

In fact, we here at Sound Training & Racing believe enough in Generation UCAN that we brought them on as a sponsor last April and are happy to be able to offer you a 10% discount on their products if you purchase through any of the links here. Generation UCAN is the #1 training and racing fuel source that we recommend to our runners, duathletes, and triathletes who are looking for a healthier way to fuel their fitness.

To Finding Your Potential!

Consistency Is The Key To Success!

posted Mar 30, 2017, 9:31 AM by Sound Training   [ updated Mar 30, 2017, 9:46 AM ]

Good morning!

I want you to think about how you felt YESTERDAY.

Was it a good day? Was it a bad day?

Maybe you've already forgotten about yesterday because it blends in with every. other. day.

If you've fallen into a rut and are lacking motivation, energy, and are missing that drive to achieve, know that you aren't alone, and that you can escape the continuous spiral of what I'm going to call "negative consistency".

If you could do ANYTHING you wanted with your life, what it be?

What gets you energized, pumped up, and motivated?

Just because we are in a certain situation right now, doesn't mean that we have to be stuck here.

Keep your goals in mind, and be CONSISTENT about working towards them. You probably already have SOME idea on how you could get there, but maybe aren't sure if it's a perfect path. Don't worry about having a perfect plan in place, just make sure that every day you are making the slightest bit of progress. Even just a 1% improvement each day will yield HUGE results by the end of the year!

There are lots of ways to squeeze in a 1% improvement each day.

This morning I was talking to a group of runners at the Sound Training Fitness Studio about ...

A Simple Exercise to Improve Running Technique

And you don't even have to lace up your shoes, or go out running!

You see, most runners are missing out on several inches of distance with each stride because they don't push off the ball of their big toe when they're running. They haven't taught their bodies to do that, and as a chicken & egg problem - may not yet have the strength in their calves to do so. 

One recommendation to help them CONSISTENTLY make progress towards their goals of running faster, is to do calf raises whenever their standing around - while brushing their teeth in the morning, waiting in line for coffee, waiting for the bus, etc - heck, you can even practice your calf raises while SITTING AT YOUR DESK! Every time you do that exercise (or ANY activity for that matter!) you are training your brain about how you want your body to move. This means that when you're out running, your body will naturally want to push off the ground because that's what you've been teaching it to do.

Toe-off position while running

Feeling stressed and need to relax? Put on some classical music in the car. It may be strange at first, but within a few days, you'll realize that you are more relaxed, and able to focus better.

Once you start being CONSISTENT with working towards your goals, it will become habit, and at some point, you'll realize that your stretch goals are within reach, and you'll be yearning to discover just how much potential you have. 

Put your mind to it, and be consistent, and you can accomplish anything!

To your success,
Sound Training & Racing

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