Featured Athletes
Click below for more information about Performance High's featured athletes:
Brian Shields, Triathlete
Chad Fisher, Endurance Runner
Dale Nelson, Triathlete
John Kormanik, Triathlete
Kim McDonald, Triathlete
Rachel Corey, Triathlete
Racing and Training Stories
Dale Nelson - Portland Marathon Race Report
Do you ever have those days when you wonder how certain workouts prepare you for your race? The weekend before the Portland marathon, Michelle’s workout plan included low volume, high intensity intervals of 800 meters. After suffering through the 3rd 800, I wondered how these 800’s would help me in a marathon!
Fast forward to race day. I got to the start a little early, so I got shuffled to the front of the starting corrals. Even though I had continuously heard "negative split" during my training workouts, I went out a little faster than I had planned. By Mile Four the congestion from the start was gone & it was time to get back on race pace.
Around Mile Six I was just getting into a good rhythm when I noticed a bunch of people flying by me. I didn’t know what was going on until I heard the train whistle. I looked ahead only to see the flashing lights on the arms of the track guards lowering to block the road. It was decision time! Stay in the target HR zone & wait for the train to pass or join the group sprinting to make it across the tracks! I decided on the later which turned out to be a great decision as the train blocked the road for a good 2-3 minutes.
After I got by the train & back on my race pace I suddenly appreciated those 800m workouts. The best part of training is that is should prepare you for anything — even a sprint during a marathon! How did Michelle know?
Post-train the rest of the marathon was uneventful. I missed my negative split by 1 second, but I did qualify for Boston & got a PR (personal record) to boot!
John Kormanik's Training Update - Mar. 2
My previous training update talked about rest: What “true rest” really is & my fear that a month of “rest” would result in decreased aerobic fitness.
However, after taking that month of "true rest", I am now a firm believer in it! This belief stems from the fact that my aerobic fitness level did not suffer from a month off. Instead it held steady while my mind & body fully recovered. This combination then allowed me to start harder intensity training much sooner in the season!
This training update is not about “rest”, but rather about “work” - very focused aerobic & anaerobic work. Since Nov. 30, 2009 my training for Oceanside 70.3 has focused primarily on my cycling. To achieve this two coaches have combined forces: Michelle StanWiens & Douglas Tobin of Endurance Training & Fitness Center.
The effect of this coordination on my training has been nothing short of FANTASTIC! The coaches communicate regularly regarding my training & I have benefited from their experience, expertise, & willingness to “team coach” my efforts. Douglas oversees three bike-specific workouts per week while Michelle plans the mix of swimming, cycling, & running.
So far, the cycling-specific focus has paid HUGE dividends. From blood lactate test results, my functional threshold (FT) in Nov. 2009 was about 160 watts (W). In Jan. 2010 (just two months later) my FT increased to 185 W. Not only did I pass my previous FT, but more importantly the amount of time I spent above my FT had significantly increased. I am FITTER & STRONGER!
In addition to objective results like improved wattage, form, & mechanics, I've also experienced subjective results as well. Mentally I am a tougher athlete which has changed my approach to the very challenging workouts Douglas & Michelle are giving me.
It is amazing what both coaches have done for me in such a short timeframe. With my goal race of Ironman Arizona in November 2010, I believe that their continued support, knowledge, & friendship will contribute to a "sky's the limit" goal race for me at Ironman Arizona in Nov.!