Winter Running Group | Join Today!

We are kicking off a 20 week training group this coming week.  You will have access to our running plan that prepares you for a half marathon in February 2016.  Most running plans are 12-16 weeks long so even if you don't join us this coming week there is still time to join.  We will be meeting once a week as a group where we will review form, log some miles and perform running drills.  If you cannot meet with us in person we can still meet via Facetime and/or Skype. In addition, you will see progress weekly as we participate in a private Facebook group to keep each other motivated and on track with our training plan.

Our first week of training will begin with a 2 mile run/jog/walk depending on your current training level.  We will determine your tempo run pace and share some yoga moves to help incorporate yoga into your weekly routine.  We will use MapMyRun to log our miles and share with our training team.  Check out this video of some great skipping drills we will perform when we meet.

Interested in learning more or signing up visit our Team Tri Fit page here.

All levels are welcome and encouraged to join.

Performance Line Now Available

Excited about this new Performance Line from Beachbody.  Check out this video for more information on this great new line of performance nutrition to help you before, during and after your workouts.




Like more information?  Contact me today.

www.beachbodycoach.com/CoachGibbySC

Father's Day Ride | Support the Fort

Fort Jackson will be hosting a great bike event this Father's Day.  Support the Fort : Awareness Ride

I have copied some of the details about the event below but please visit their site at http://fortjacksonawarenessride.com/ to sign up and participate.

" Cyclists are grateful to Fort Jackson Army Base for providing us a safe and friendly place to ride our bikes.  Let’s come together this Father’s Day and show our appreciation by participating in a Gran Fondo style cycling event that will benefit the Family and Morale, Welfare and Recreation (FMWR) programs at the base.

The road course offers a 12-mile loop that begins at Fort Jackson’s Hilton Field Sports Complex.  There are two ride options to choose from; a 36-mile, three-loop ride, or a 72-mile, six-loop ride.

All riders must wear a CPSC approved helmet at all times while on a bike & must be at least 12 years of age." - Fort Jackson Awareness Ride Website

There is no better and safer place to ride in the Midlands!- Fort Jackson, SC

If you are interested in getting some one-on-one training or small group cycling training in for this event please contact me at trifitsolutions@yahoo.com or call today!

Success Story | A New Triathlete...

TRYCHARLESTON SWIM START/FINISH

I am excited to share a success story about Wendell, a triathlon training and swim coaching client.  When we first met he had been training for his first triathlon and the only thing keeping him from reaching his goal was the swim.  Sound familiar?  His wife contacted me about a “race ready” training package for him as a birthday gift and we have been working together over the past few months on some swimming techniques as well as ways to improve his form and performance on race day.  It was a success!  He did a great job & accomplished his goal.  I am very excited about his achievement and hard effort.  He not only set, but reached his personal goal for his first triathlon.  Well done Wendell!

Night before the race…Wendell and I met at packet pick up, checked in our bikes and scoped out the transition areas and course a bit.  As we grabbed some dinner we looked at the stormy forecast that was heading our way.  After heading off to our hotels for a short, but good night’s rest we started planning our transitions and going over all the little details that must be decided pre-race.  Since a cold and rainy front was headed our way, it made this all the more challenging. The storms started that evening. Although it was raining on the morning of the race, the thunder storms passed during the night.

Transition Preparation

Race day…We woke up around 4:00am and had a light breakfast before heading off to T2 to set up our run transition area and catch the shuttle for the T1/Start.  It was a cold, dark rainy morning which made many participants back out, but not us.  We put our wetsuits on an hour or so before the start just to keep warm and kept our transition gear in plastic bags to keep them dry a little longer.  Lucky for us the rain let up during our swim and helped make the bike a little more manageable.  The added complexity of transitions is one of the challenges that makes triathlons more difficult than a single discipline event.  The weather turned out nice for the bike ride and run.  It remained cool and the heavy rains passed on through.  The run turned into a mud run as the running path was holding water and although many runners tried to run around the puddles it was easier to give up and run right through them.  The tough "mud" run made this race an even tougher challenge & the finish that much more rewarding.

Set Goals, Train,  & Succeed….

I saved the best for last - Wendell has already picked his next triathlon...Amelia Island, FL - July 2013!

Finisher Medal

Balance | Theme of My Week

What a great time to reflect how we use our time.  As we sprang forward an hour last week our nights were pushed later and we can now get that one last thing done before the sun goes down.

I know this post is a bit late since we observed daylight savings last weekend, but I challenge you to use this coming week to track how you use your time and reflect on it.  I had lots of “plans” this past week and instead of reaching any of them I filled my days with MORE.  More is not always better.  This is where balance comes in.  I recommend finding balance in your day, week, and year: physically and mentally.

Triathlons require a balanced training plan to make sure you are ready for each activity.  Your training plan can certainly be customized to favor one event over others, either your weak section or your favorite.  This all depends on your goals.  If you do not implement a balanced plan you will find out on race day which area you should have paid more attention to.  Even worse, if you do not practice balance in your training it may result in injury.

In addition to triathlon training I would like to add how important balance can be to your personal life as well.  I have been struggling the past few weeks with this balance as my work load and training load have been increasing.  My race event is only a month away, so it’s easy to want to fill any free time with training.  I am always seeking ways to help find this balance.  I heard news this past week of a high school friend who passed away suddenly and it caused me to reflect on how I spend my time.  The first step to finding balance in life is reflection.

How do you find and practice balance in your fitness plan?  I recommend a scientifically proven NASM OPT training plan.  I also strongly recommend incorporating Yoga into your weekly plan.  The more you cross train, stretch, use a balanced workout plan and stay mentally strong the better you will reach a balanced fitness level.

Thanks for reading J

Move More. Live Healthy+

Jason

Swim Bike Kid | Guest Blogger

I am honored to be a new guest blogger for www.swimbikekid.com.  Virginia at www.trimommytri.com has offered me this opportunity.  I love sharing my passion for swimming, cycling & running with anyone, but especially my kids.  I was very excited when Virginia asked if I would like to share my stories, experiences and perspectives with her readers.

Check out my first guest blog at

http://www.swimbikemom.com/2013/02/guest-post-race-day-jitters.html

Patience creates priceless moments. – Jason

A Cold Winter’s Day Success Story

After last month’s half marathon I set a goal to run my fastest 5k at this year’s Cold Winter’s Day 5k in Columbia, SC.  I love setting stretch goals and after last year’s PR I knew it would be tough.  I am happy to tell you I met my goal and set a new personal best record.

My past month’s goals and training turned into much more than I ever expected.  I was able to share my love of the sport of running with my family.  We have participated in several 5k road races together over the past couple of years, but this one was different.  My “I’m not-a-runner” wife, Katie, has been training hard and was actually looking forward to this race as much as me.  Of course I was pleased when I reached my goal and set a new record, but I was even more pleased when Katie shaved 3:00 minutes off her previous best time.  It was great to see her actually enjoy the event and reach her own personal goals.  She might even consider calling herself a "runner" soon.

In addition to my wife’s success, I got to celebrate my middle son’s achievement of 2^nd place in his 10 & under age group, my youngest son’s exceptional finish and I was able to share the podium with my neighbor as we took 2nd and 3rd in our age group.  I am a proud husband, dad and neighbor!

  

Take action, share your passion, provide support, and create positive change!