10 minutes or two laps of nice easy running.
Then do at least 5 minutes of dynamic stretching and mobility.
2 laps (800m) breathing only through your nose.
1 lap (400m) just running easy and breathing normally
1 lap (400m) pushing your pace. Notice what happens to your breathing.
Return right away to the top of the set and repeat…
2 laps (800m) settling down and return to breathing only through your nose.
1 lap (400m) just running.
..and so on.
If you have time and have already been practicing nasal breathing, repeat this progression again.
You will have to run slowly. It will feel very weird! The hardest part is trying to calm down and return to breathing only through your nose after pushing your pace. This is really great practice for pacing and for settling down in a race when you get a bit out of control.
Your body is building up CO2 when you limit your air intake like this and that forces your respiratory tissue to relax and the muscles to get stronger. With regular practice you will be able to have more control over your breathing and calm yourself intentionally and effectively.
Eventually you may find that you can run faster and longer while maintaining this calm, controlled breathing.
Considering investing in a Wahoo Kicker you’ve heard so much about?
Tired of beating yourself about the neck and forehead – wishing you too could see your backside in Zwift’s orange cycling jersey?
Join us this Thursday for a virtual meetup with Soles Inspired Coach Erin Stone as she covers the ins-and-outs of setting up your Wahoo Kicker (or similar trainer) and integrating with Zwift.
Bring all your questions to this Zoom meeting!
Topic: Smart Trainer Q and A with Coach Erin Stone
Time: Apr 1, 2021 07:00 PM Pacific Time (US and Canada)
Meeting ID: 849 6211 3180
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Meeting ID: 849 6211 3180
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Hello TTPDX teammates! Thank you for inviting me to coach your Track Workouts this season and for trusting me with your training. It’s an honor and a pleasure to work with you all.
As we are easing into springtime and many of us are emerging from a nice, long hibernation, I thought it might be a good time to review a bit of running lingo and clear up some questions about training paces.
Because not all of us are training to race, using terms like 5k pace or half marathon pace doesn’t always jive. Most of us understand that running at just one pace will only get us so far whether your goal is getting faster or getting fitter. It can also get pretty boring. Varying the pace of your runs enables you to better shape your training to meet your specific goals. It also keeps your body guessing and therefore continuing to change and adapt.
There are actually a few ways to measure your pace. Obviously, you can use a watch that tells you exactly how fast you’re running but that’s not the only way. You can use a heart-rate monitor and vary paces based on those numbers relative to your heart-rate max. Or, more simply, you can learn how your body feels at various training paces and use what’s called your RPE or Rate of Perceived Exertion, effort levels 1-10 (1 being super easy to 10 being all out) to build your training plan. Below I’m going to try and pull together some info that might be helpful. If you’re coached by me you know I sometimes use different words to describe the same thing. Hopefully, this will provide some help with translation. 🙂
I’m looking forward to the upcoming months of running together and hope to provide coaching that educates, inspires and supports you. Please never hesitate to reach out to me with questions or just to chat. I love talking about tri-training!
Easy Pace Run/Easy Aerobic Run/Recovery Run
Slower than marathon pace. You could run at this pace for hours (if you had to!)
RPE 1-3/10 It should feel pretty “comfortable” or as you might hear me say “easy peasy”.
Running at this pace is perfect for warm ups and cool downs. It also improves your overall aerobic fitness because you can theoretically log more miles. It can also help your body recover from a previous more challenging session. Most coaches would agree that running at this pace should make up the bulk of your training time.
Steady Pace/Endurance Run
Somewhere between half marathon and marathon race pace.
RPE 4-6/10 “This is manageable and even enjoyable”
If you are one a mission for weight loss or changing your body composition, running at this pace can help. If you are training for a half or full marathon this type of effort bridges the gap to faster runs and keeps you from staying in the slow lane. When training for 5k or 10k events, your longer runs might be at this pace.
Your “threshold” pace is an estimate of the fastest pace you could hold for one hour. For some this might be about 10k race pace. This is what I call “challenging but doable” or “comfortably uncomfortable”. It’s hard but you know you can do it. Workouts at this pace typically involve intervals of a mile or more.
RPE 7-8/10 “Errr, this is getting hard. I’m breathing hard. How much longer?!”
This pace helps elevate your lactate threshold (the point at which lactic acid levels increase faster than your body and clear them). The higher your threshold the farther you can run and faster! If you want to race fast, you’ve got to run at this pace in training once a week.
Interval Run/Fartleks/Speed Run/Vo2 Max
Short and sweet! This pace is fun and fast! Efforts at this pace are typically less than five minutes. They should be as fast as you can go for the entire length of the interval. You’ll often see this pace in your track workouts. Top speed sessions like this improve your VO2 max (how much oxygen your body can absorb and use during exercise.)
RPE 9/10 “Weeeee! I’m a cheetah!”
Training at this pace makes all the other paces feel easier. Including a session at this pace every week or two will really put some pep in your step! They can be done as fast running on flat ground or hard running up hill. You’ve got to go into these runs rested and ready to work. Because good form is imperative at this level of intensity, doing work like this with a coach on the track is ideal.
Please do note that these guidelines are general and meant to boil things down for the ease of group training. If you have specific goal events, race plans and more experience running you might want to dig deeper and create a training plan with your current fitness and goals in mind.
Endurance Sports and Nutrition Coach
TTPDX Track Workout for Wednesday, March 17th
2021 is shaping up to be a lot more fun than 2020. There is something for everyone on this years schedule. Some dates are different from previous years as they adjust to circumstances however we should all take heart that things are starting to heat up again! Are you planning on signing up for one of these? We’d love to know! Leave a comment on the Facebook post here>>
Wheels down at 10am. Looks like weather will hold, but come prepared for 45-50 degree weather.
LINK TO RIDE WITH GPS:
Shelly Caldwell: 503 936-8171 (text or call)
Outdoor Plaza located beside the Sandy Historical Museum. Do not park in the Museum Parking lot. On street parking is available, see image below for good candidates – I’ve highlighted some areas in pink that are good for parking.
This week the Gear Up podcast crew at Triathlete magazine talks to Peter Monahan, the founder and CEO of OnCourse goggles, about how his clever invention can help you swim straighter and faster through the use of some pretty high-tech concepts.
Peter shares with us a harrowing tale about how he first got involved in watersports and water safety tech to help create a device that was intended to save children from drowning, based on his own son’s near-fatal accident.
Also get an inside look into some very unconventional uses of the technology he originally developed to help you swim in a straight line—how the same tech could help triathletes with a common swim technique issue. And we get a sneak peak into how he might use his unique technology in the future to make you fast outside of the water as well.
I am honored that someone has nominated me as a candidate for the President. I will bring the same level of positivity, determination, and encouragement that I bring to every event that I have participated in. My hope is to continue to bring the same level of inclusivity that TTPDX showed me when I started. I will listen to our team’s needs and encourage the board to work as one team to meet them.
Esteemed team members: I have nominated myself for a second term on the Board mainly because I believe the initiatives I was part of on the Board over the past two years have been instrumental in refreshing the team’s membership and financial base, resulting in a stronger and more diverse team that is in a much more financially secure position. As a Board we have also been able to make substantial progress cleaning up lingering administrative issues such as legacy banking relationships, state filings, and (pending) our federal tax filings.
I would simply like to continue that work in the spirit of promotion of the team and sport.
Hi TTPDX, My name is Nicole Ferriter (also Nicole Baker, also Nicole Baker-Ferriter because changing your last name after you get married is such a hassle!) I’ve been on Tri Team for about 3 years now and have served on the board for two years. I’m running for re-election for a member at large position because I want to continue giving back to this community that has been so welcoming and giving to me! My background is in marketing and advertising, and I would love to use this skill set to continue to grow and maintain the tight-knit TTPDX community we have built, along with facilitating relationships with our team partners and organizations. While triathlon is a solo sport, our community at TTPDX is what makes training and racing so much fun and I would be honored to continue on the board again in 2021!
I have eleven seasons of experience encouraging people in endurance sports, as a long time volunteer with Team In Training. I am a skilled writer and work well with others. I want to make people feel they belong to Tri Team PDX the same way people made me feel completing my virtual sprint Aquathon last week. Especially during Covid, it is so important for people to feel they are part of a community, set and reach goals, and get some endorphins in the process.
Jamie Rogers Rodas
I’m Jamie Rogers Rodas and I’m asking to earn an opportunity to be a part of the TTPDX board and the reason why I’m doing this are several. I’m honored to be nominated and I will share with you my excitement and humble approach to not only being part of this amazing organization but some goals and qualities about myself so you can make the appropriate choice.
I’m a triathlete, I absolutely love the sport of triathlon and I love being part of this team. I started running in 2002 and started doing sprint triathlons in 2008; I have overcome my huge fear of open water and became an Ironman in November 2019 completing Ironman Arizona.
I’m encouraging, dedicated, organized, and imperfect. I’m part of this team to continue learning about this sport, bettering myself, building community and encourage others as we all work together towards our goals. I appreciate the incredible camaraderie, the inclusivity of this team, and working towards a Tri Team that will actively engage our beautiful communities of color, LGBTQ+, and everyone; no matter our color, religion, background, we ALL bring value.
I love people, I love being positive and bringing our team together in small ways and in bigger ways such as joining the Equity Team. I’m here to listen to everyone and be an advocate for our teammates; TriTeamPDX is innovative and I’m excited to help drive towards our continued success. I’m here to be part of the issues that might come up within our team and bringing in voices from the team to make sure everyone is heard and making the best choices for the entire team and community. I look forward to meeting more and more members of our team and remembering that we are all human, we are all in this thing called life together and with communication, respect, listening, and empathy, we can do so much together.
I’m Suja Shyam and have been a member of TriteamPDX for just one year. I love the community this team is building and have been so grateful for group activities during COVID. As a lifelong athlete, I focused on running in my teens and 20s. I love many sports, including mountain biking, mountaineering, and white water kayaking, though I tried triathlon for the first time just in 2019.
What I loved most about triathlon was getting together with fellow athletes for group rides and workouts. I’m interested in being on the board because I’d love to give back to this community and to help cultivate our group.
I come from a background of working in teams and as a solopreneur have a broadbase of skills. I would be excited to offer my efforts and skills to support the group.
I live with my partner, Ben, in NE Portland and outside of adventures and triathlon, I love yoga, spending time with friends and family, and organizing community events.
I first dipped my toes into triathlon for the first time about 3 years ago and more seriously so in the fall of 2019, doing solo training and following training plans found online, learning through trial and error and via podcasts and blogs. I have been a member of TTPDX coming on about one year. And wow, what a year! I was delighted to join running series, group bike rides, and swim series which made training both more productive, and orders of magnitudes more fun. This group of kind, welcoming, and inclusive (and talented!) athletes is something special. I would be honored to give something back to a group who I feel have truly made this past year not only survivable, but full of laughter, joy, and growth. My vision for TTPDX is to continue to grow our membership to include athletes of every age, background, and ability; to continue to provide accessible, frequent, and varied group workouts and training opportunities; and to explore the possibilities of service to the community-at-large, as athletes.
Hello TRI Team!
It’s the time of year to elect the TTPDX Board for 2021! We have 4 current board members who have completed 1 year of service on the board and are excited to continue into 2021 (Nic Surgnier, Adam Peterson, Emily Lighthipe & Shelly Caldwell). Terms are generally a minimum one-year with the option of renewing for a second year without standing for election. We have 2 board members re-running for a minimum of one year (Sebastian Pastore & Nicole Ferriter). We are seeking a new President and at least 2 additional at-large members, with the potential of adding an additional at-large member if there is enough interest bringing the board to at least 9, and potentially 10.