TRAINING TUESDAYS: MEET GREG BALDWIN

Greg Baldwin

32

Owner/Trainer Greg Baldwin's Fitness

http://www.gregbaldwinfitness.com/

New York, NY


What event(s) are you currently training for and what does that include?

I am currently training for the Key West triathlon. It includes a 1500 meter swim, 24.9 mile back ride, 6.2 mile run.

What does your weekly workout out look like?

Due to my work schedule, the toughest thing to do is map out a weekly schedule that will allow me to train with the same schedule every week. I am usually free to train during the afternoon hours. I try to focus on my weakest area the most... swimming. I swim about 4 days a week an hour at a time. I typically use my Monday, Wednesday, and Thursday's ( my most consistent scheduling days) to do my bike and run training. Though most triathlons order of events are swim, bike, then run, I usually will start by taking a 6 mile run through Central Park, back to the gym and then cycle for 2 hrs.

What do you think is the hardest part about training and doing an endurance event?

The hardest part of doing a triathlon is maintaining consistency with your personal, work, and social life while doing as much as possible to prepare yourself for the event. There WILL be some aspect of your life that you can't give much time to because of the unbelievable commitment. There are moments when you are completely drained mentally as well as physically. It takes focus, determination, and a strong mind to maintain your sanity throughout training.

What benefits/rewards do you get from competing?

After spending majority of my life as an athlete and competing in intercollegiate sports while striving to pursue professional football; I felt a void in my life for a long time. Though I've had numerous experiences throughout my life, there is nothing that has given me the level of satisfaction and comfort I get from competing in sports.

What advice would you give someone looking to compete

I would advise someone of the time constraints associated with doing a triathlon. I would help them understand the commitment it takes to compete and finish a race. It is extremely important to give each portion of the triathlon the attention it needs and to give priority to training your weakest area. It is rewarding to participate, compete, and finish a triathlon no matter what place you finish in. There is an overall sense of camaraderie you experience from all the other participants who've endured the same obstacles you have to get to that moment. 

TRAINING TUESDAYS: 600 HOURS

Training can be rough. Doing long endurance events is not just a testament to your physical abilites it is mostly mental. This is one my favorite inspiration training videos. Enjoy!

TRAINING TUESDAYS: 6 STEPS TO BECOMING A RUNNER

 

This Training Tuesday I thought I would share some information about running. A majority of the emails that I receive about fitness always seem to be centered around running. Most people usually give it a good try for a few months, then give up in frustration when things are not going smoothly. To be honest initially I was not a fan of running, I hated it. For those of you who have tried you know exactly what I am talking about. From the cramping, thirst, chest pain, shin splints, breathing issues, sports bras and the plethora of other things we face when we run; it is easy to just give up. So here are a few tips to make your transition to running easier:

Get the right sneakers. This is a big one. Not, having the right sneakers will shorten your run life. I am sorry to say the right sneakers for you to run in are usually are not found at footlocker or any of the other famous sneaker stores. If you are experiencing foot, shin and knee problems when you run chances are the right sneaker is the first remedy. The best place to get the right sneakers is a store that specializes in running. Usually this process involves bringing your old sneakers so they can look at the run pattern. From there, they will look at how you walk, they will watch you run on a treadmill and they will ask you several questions about the manner in which your run. It may be a little more expensive but you will thank me later!

Eat at the right time. This process can be a little trial and error at first but there are generally a few rules to stick to. You shouldn't eat a heavy meal right before you run, it is run suicide. Instead, wait 2 to 3 hours for your meal to digest. Additionally, you need to eat something. If you run in the morning have something light like a protein bar (stay away from heavy sugar this usually will make you want to go to the bathroom during the run). If you run in the evening make sure you have a snack about 90 minutes before your run, something like a rice cake, protein bar or half of peanut butter sandwich. Stay away from fiber, diary and sugar those tend to produce cramps.

Start slow and build. It would be nice if we could start our first day back running (after not being active for 3 months or more) and bang out 10 miles. It doesn't exactly work like that. You must build slowly. Instead of looking at the miles in the beginning focus on the time. Start running for 20 minutes and then keep adding on 10 minutes each week. Before you know it you will be up to 10 miles or more and be very comfortable.

 Wear the right clothing. For me this is the biggest annoyance while running. Whether it is a sports bar that doesn't hold, shorts that keep riding up or a shirt that doesn't wick away your sweat clothing issues can be a big deterrent to running. I am not saying go out an buy a whole new wardrobe, but find your problem area and get the proper garment to fit you. I tend to wear clothes that fit you close (not too tight) work best. While out of shape areas will flap in the wind under baggy clothes, a more fitted attire will help to keep things in place.

Properly hydrate the day before. I can not say this enough! Most people believe that only drinking while you run is important. While it is important to drink during, it is much more important to drink before. I tend to drink 16 more ounces then normal the day before a run. Keep a thermos with you and keep filling it up throughout the day. It is crucial you get plenty of water before running you will feel a HUGE difference when you are properly hydrated.

Get the proper rest. Feeling well resting will give you the extra kick at the end. Usually if you run tired you feel restless and want to quit. Having enough sleep will allow you do your best and run better. This is especially important when you start getting into longer runs.

Are there any additional tips you have to becoming a runner? Do you have any questions about running that we didn't address? Leave a comment! 

TRAINING TUESDAYS: MEET JACQUELYN STEVENSON

Jacquelyn Stevenson, 28

Corporate Auditor Senior

Mountain Top, PA

Endurance Events completed: Steamtown Marathon, Nike Women’s Marathon, Chicago Marathon, New York City Marathon, Ojai 2 Ocean Marathon, Philadelphia Triathlon, SheRox Philadelphia, Steelman Triathlon, Tough Mudder 

What event(s) are you currently training for and what does that include?

My current training focal point is Pocono 70.3 – An inaugural half ironman through the Pocono Mountains which consists of a 1.2 mile swim, 56 mile bike, and 13.1 mile run. This will be my first half ironman! I am participating in this event with Team in Training which benefits the Leukemia and Lymphoma Society. In addition to training on my own during the week and with the TEAM on the weekends, I have several other races planned to help me prepare. In August I will be doing the Steelman Triathlon at Nockamixon State Park in PA. This is an Olympic distance triathlon. In September I will race in our nation’s capital at the Nations Triathlon, another Olympic distance triathlon.

What are your athletic goals for the year?

My athletic goal for the year is to finish Pocono 70.3 feeling strong and in the best shape of my life! I want to become stronger and faster at all three aspects of the triathlon. In addition, I want to work more strength training into my routine and focus on increasing my core strength. For me though it’s not just about helping myself, other athletic goals include becoming a better coach for Team in Training participants. I am currently a run coach for the Scranton/Wilkes Barre team and work throughout the season to help participants reach their goals of a half or full marathon. By learning more about running and sharing that knowledge with participants, we both can better achieve our goals!

What does your weekly workout out look like?

A weekly work out for me usually consists of 6 days of training and one day of rest. I generally aim for one day a week that I do a longer run of at least eight miles. The rest of the days generally contain a mix of swimming, biking, and running while trying to do two of those each day . Workouts vary and focus on trying to build speed through interval work or focus on endurance through building your base.

What do you think is the hardest part about training and doing an endurance event?

The hardest part of training for an endurance event is staying focused on the goal. It is easy to get sidetracked and miss a few workouts. You need to push yourself to stay on track and stick to your training plan. Another thing that I struggle with sometimes in training for a triathlon is focusing on areas where I need improvement. For example, I’ve completed 5 marathons in my life and more half marathons then I can count. I love to run. I’m good at it. This makes it fun for me and easy to focus on. However, when it comes to swimming, I’m still just learning and continuing to focus on my technique. I’ve gotten better but if I really just dedicated more time to it I could be even better than that! Yet, because I don’t enjoy it I often find myself making excuses not to swim. You need to leave your comfort zone and work hard to improve your weaknesses. This not only goes for training, but life as well.

What benefits/rewards do you get from competing?

Crossing the finish line on event day is one of the biggest rushes you will ever experience! The sense of pride and accomplishment overtakes your body and you cannot wait to sign up for another event. Looking great and feeling healthy is another huge benefit from all of the hard work you put in. Perhaps one of my favorite rewards though is being able to indulge in guilty pleasures without the guilt… Ice Cream!

What advice would you give someone looking to compete?

Do it! You will never look back after you cross the finish line and say you wish you hadn’t. Find a group to train with and meet new people. Having a support system makes training fun and will help with your questions as well. Don’t be intimidated by the distances. Start with something small and work your way up. If you want to start running, sign up for a 5K. Train and finish strong while then selecting a 10K or maybe a half marathon. You will be amazed how fast you are able to build those miles! You will be doing a marathon in no time! Keep challenging yourself a little bit each day and push a little harder. You will surprise yourself at just how much you can achieve! 

TRAINING TUESDAYS: MEET ASHLEY STUMPP

Ashley Stumpp, 26

Pretrial Officer

City Allentown, PA

Twitter: @AshleyStumpp 

Website: http://ashleyrstumpp.blogspot.com/

What event(s) are you currently training for and what does that include?

My main events are the Via Half Marathon, 13.1 miles (9/11/11) and the Steamtown Marathon, 26.2 miles (10/9/11). I am also training for two sprint triathlons in July. The Pyramid Triathlon is a 650 meter swim,13.5 mile bike, 3.1 mile run. I am also doing the New Jersey State Sprint Triathlon. That is a 500 meter swim, 11.5 mile bike and 3.1 mile run. Along with those 4 events, I am sure I will have other random running races from 5k's to 10k's throughout the summer and fall.

What are your personal goals for this year?

I find that I have already accomplished some of my personal goals this year. I wanted to run a half marathon and complete it with a respectable time. I did the Lehigh Valley Half Marathon on 5/1/11 and did just that, finishing in 2:01. I also had a goal to run a 5k (3.1 miles) in 24 minutes. I accomplished that at the St Patrick's Day 5k. Then of course my goal for the next 5k was to run under 24 minutes. That was accomplished on 5/7/11 at Run for Rich 5k. I ran a 23:37 and finished 2nd in my age group. I also had a goal to complete a triathlon. I was a swimmer in high school and college, and obviously a runner now. The problem was that I never was a biker. However, I completed my first triathlon 6/5/11 and finished 4th in my age group.

So what are some of my new goals?

To finish 1st in my age group at the Patriot's Triathlon, finish the Via Half Marathon in under 2 hours and to complete my first full marathon in under 4:30. I already have personal goals set for next year that include completing my first Olympic distance triathlon, and training for a half ironman in the Fall of 2012.

What does your weekly workout out look like?

I try to alternate swimming, biking and running on a daily basis. I alternate between endurance training and speed work throughout the week. I also try to do a brick workout at least once a week. My brick workouts usually consist of a bike and run, as I find this transition to be the most challenging in a triathlon. As for running, I try to do at least one distance run a week. Distance runs to me consist of 10 or more miles. I also make sure to find time to strength train. I believe that has been one of the keys to my success.

What do you think is the hardest part about training and doing an endurance event?

The hardest part about training is training! You have to be willing to do whatever it takes. If you want to be fast in a race, you have to train to be fast in a race. Training hurts more than the actual race. I have had to learn to love pain. I love it, and what I have done shows that. In training you have to not only be physically tough, but mentally tough as well. For instance, yesterday was a scheduled "run" day. It was extremely hot and humid. Most people would put off running because of the heat. However, I chose to embrace it because on race day I may be racing in similar conditions.

What benefits/rewards do you get from competing?

I love to see how my training has paid off. I learn something from every race; what worked, what needs improvement, etc. Most of all, I love feeling that sense of accomplishment when I cross the finish line, because not everyone can say that they have done what I have.

What advice would you give someone looking to compete?

Start slow. Pick an event that gives you enough time to train. Do not try to do too much too soon, you are just asking for injury! Be consistent. Eat healthy. Stretch a lot.