Monday, 28 July 2014
Pool WOD Workouts for August 4th, 2014 from 10-11:30 am
Easy Breezy WOD #1
5:00 AMRAP (In Deep Diving Well)
Swim 20 meters/5 Push Ups
Swim 20 meters/5 Pull Outs or 5 Burpees (if you can't do a press out, up the ladder and do 5 Burpees)
(Do as many push ups and pull outs for your score)
The Swim Thruster WOD #2
Partner WOD (2 people)
4 RFT (Each person does 2 rounds of swimming/2 rounds of 20 DB Thrusters/10 Sits Ups)
Team Member 1 swims 100 meters while Team Member 2 does:
20 DB Thrusters
10 Sit Ups
Team Member 2 swims 100 meters while Team Member 1 does:
20 DB Thrusters
10 Sit Ups
Learning the ABC’s Pool WOD #3
Team WOD (3 people)
It’s a SURPRISE…
Here are the details:
Who: Triathletes, CrossFit Athletes, Runners, Swimmers, and etc.
What: 2 - 3 Pool WOD's (Individual, Partner and Team)
When: August 4th, 11th and 18th from 10-11:30 am
Where: Alamo Heights Pool, 250 Viesca St, San Antonio, TX 78209
Why: Because we CAN!
Entry Fee: $10.00 for Alamo Heights Pool Members
$15.00 for NON Alamo Heights Pool Members
Sign Up TODAY. Space is Limited!
Posted on 07/28/2014 11:00 PM by Coach Jen
Friday, 25 July 2014
My Personal Statement for my Master's Degree at UTSA.
(Graduate in May 2012. Maybe I need to re-read this once in a while!)
People often ask me…”Why would you want to leave your dream job? Why would you want to leave the killer whales and Sea World?” I had this dream since seventh grade and have been living it since. The last fifteen years, I have performed, trained and swam with Killer Whales, Beluga Whales, Pacific White-sided dolphins, California Sea Lions, Pacific Walruses and otters. Unlike many people, I have been blessed to be able to accomplish what I yearned to do as a young child.
Over the last several years, as a mid-life adult, a new passion of mine has emerged Triathlon Coaching and Fitness. Contributing to this vision has been my success as a 4x Ironman Triathlete and a veteran marathoner and various triathlons coupled with my fascination with the human body and human mind. In 2001, I achieved USA Triathlon Level I Coaching certification. Since receiving my certification, I have trained and worked with numerous athletes ranging from seven to forty-five years old in the strenuous arena of sprint triathlons extending to Ironman Triathlons. After I grew confident in my coaching ability, the emergence of my own company, TriBalance Coaching was established. Information is available at www.tribalancecoaching.com
. (Now, I am JenRulon.com
Motivation for re-thinking my life came in the last six months of 2008 with the death of my father at only sixty-two years of age and two miscarriages. In the crisis I relied on three important resources: 1) a renewed interest in religion and the power of prayer 2) support from my family and friends, and 3) self-help in the form of physical activity, whether it was running, CrossFit, yoga, dance classes, cycling, Pilates and swimming.
My undergraduate degree from the University of Wisconsin at Whitewater was in Biology with a minor in Psychology; however a lot of the Biology classes pertained to Animal Biology, which, at the time was what I needed for my job with the marine mammals. However the last couple of years, I have taken continuing education credits for my coaching certification. While I have enjoyed those clinics and have learned a lot, sometimes I have thought that I have not had the Kinesiology/Biomechanics background that successful coaches have had. Now it is time for me to move on from a focus of marine mammals to another critical area, namely, that of the human body and mind.
I am looking to make a difference in the lives of people in San Antonio. In my fifteen year career as a Marine Mammal Trainer, I have always been able to make a difference in the lives of children. After a show, often children will come up to me, get a photo and tell me they want to be a trainer or work with Shamu or work with marine mammals. I will even have adults come up to me, saying that they have always wanted to do what I was doing and they will say “Thank You” for making it possible. I want to continue that tradition that has been a part of my life. I want to make a difference in someone’s life and impact a life, whether it is a child or an adult, through my second career as a SanAntonio Community Fitness Ambassador. San Antonio is considered the third fattest city of the US, according to the 2009 Men’s Fitness magazine. I want to change that. I want to help adults and kids…whether it is though my coaching as a triathlon coach, a personal trainer, a CrossFit Coach or a run coach. I want to teach adults and kids that to maintain the mind sharp, you need to maintain the body. I want to show kids and adults the confidence that you can receive through physical activity
Upon completing my Master of Science degree at University of Texas-San Antonio, I hope to receive the knowledge to become a San Antonio Community Fitness Ambassador. I want to impact an adult or a child’s lives. I want to know that I made a difference in someone’s life…not only my job as a marine mammal trainer but also as an athlete, a coach and a human being.
In sum, as I prepare myself for a new career, I bear in mind a statement from a powerful motivator,Tony Robbins, “There is a powerful driving force inside every human being that once, unleashed, can make any vision, dream or desire a reality.” I have a vision to help people through my knowledge of Kinesiology. I have a dream that we will be out of the top 10 fattest city in the US and I have the desire and passion to do it!
Posted on 07/25/2014 8:00 AM by Coach Jen
Wednesday, 23 July 2014
Here is the continuation of my Ironman Coeur d'Alene blog. Please look at HTFU blog for the swim portion.
T1: Sure was nice to get out of the water as my hands were starting to cramp due to the cold. The CDA transition is pretty fast unless you put arm warmers on a wet body. Wetsuit stripping. Check. Grabbed my bag. Check. Ran into the tent. Arm warmers + wet body = long transition. I was freezing. Shaking. Saw my friend, Mandy heading out to grab my bike and she told me she would see me at the finish. #inspiring.
112 mile Bike: Two loops. Windy, with gusts up to 25 mph. Hilly. #gamon
First 15 miles: Along the lake, which was beautiful. I saw Chris at this time, which is always inspiring. At this time you see tons of people flying either:
- They are excited and it's their first Ironman and the crowds were AMAZING during this section.
- They don't know how to pace themselves and went out WAY to fast.
- It is a bit flat, some downhills with a couple of uphill but a VERY EASY portion of the bike.
In the long run, you really need to pull back on this portion of the ride...it's a long day.
Next 20 miles: The wind was right in our face on the way out. First climb was a 6% grade for about 2 miles, into the wind. In an Ironman, you just worry about your own racing especially on the bike. I kept going back-and-forth with this guy and he was going hard. As we were heading out of town, I did what I was supposed to do:
- High Cadence.
- Stay in aero position.
- Stay in Zone 3 in my power going up the hills.
I would pass the guy going uphill. He would pass me down. At one point, he asked me where I was from because I was a good climber (HA!). I said San Antonio and he states he was from Fort Worth. I told him, "I was just doing what I need to do for my power zones." He said, "I am already at my FTP." If you know anything about power, being at your FTP at mile 20 in an Ironman race is not a good thing.
A piece of advice: Drive the race course before the race. Then you have an idea of where the turn around is.
Another piece of advice: Learned to pee on your bike. I know gross. Yuck. Why would you do that? I saw a lot of people stopping at water stops to go to the bathroom. There were lines and lines of people. That could be 5 minutes of qualifying or 5 minutes of not making a cut off! Pee on the bike. Grab an extra water bottle, relaxed, put your butt to the side and there you go. Dump the extra water on yourself to rinse yourself off. I did this one more time on the bike...I thought I was getting enough water in me. This will come up again...
Next 20 miles back to town: Coming back was fun. Wind behind you. Heading down the hills. Clocking up to 39 mph heading down the hills. You can spin anymore. Pretty AWESOME!
Half Way Point: 3:07. Pretty happy with that considering how windy it was.
Second loop was tough, no need to break it down for you but hot dang, at this point the winds got worse and heading back out...you really have to dig deep. Heading back out of town, I swore I heard "Fat Bottom Girls" was playing. If you have read my blogs and post, I am #obsessed with Queen. I thought... "No way!" As I got closer, a guy on his motorcycle blaring his music and YES, Queen was playing! I screamed at him and said Thank You! For the next 20 miles, I kept seeing him as he was playing different songs: Motley Crue, Queen, Aerosmith, AC/DC...Classic Rock...until he got pulled over by the cops. It's seriously helped me out!
Nutrition: A scoop of plain Generation UCAN with Nuun tablets and 2 bottles of X2 Performance every hour. Also took in 2 BCAA, 1 electrolyte and 1 Anti-Fatigue from Hammer Nutrition, every hour as well. I had 2 bottles of the UCAN mix with 3 scoops each and water bottles as hand ups along the way. BTW, VOLUNTEERS ROCK! I felt pretty darn AWESOME with my UCAN. I can't thank these guys enough!!! #UCANROCKS
Coming back home, wind behind you, downhills again but OH MY WORD...I wanted to get off of this bike. I was sick of the wind, of my seat, etc. I saw mile 100 and just said a little prayer to get me to 112 miles. During the end of my bike, I knew I wasn't going to make the time that I wanted on my bike due to the winds. So I told myself just get in safe and it will be time to push it on the run.
Bike time: 6:28:59. Average 17.28 mph.
Here are my thoughts about this course and my bike ride:
- It was windy. What can you do? NADA...stay aero!
- It was hilly. I was prepared for them. I road the last 7 weeks for my long ride outside with hills and flats.
- Yes, I do think you need to ride hills every week in San Antonio to prepare for Ironman Coeur d'Alene BUT it is extremely helpful if you have a power meter.
- Power meters keep you accountable on your bike. It teaches you how much you should dig going up the hill and how much you shouldn't. Can't wait for my athlete to do IM-Tahoe...it will be tough BUT with the power meter, they will know how to maintain their average power without blowing up.
- I averaged 93 rpm on my cadence on the bike. My average power was 132, which is considered Ironman pace or Zone 2. For IM-FL in 2013, I averaged 99 rpm cadence (too high) and 127 for Ironman pace, which I feel was on the low side for me.
- Overall, I was disappointed with the bike BUT I realize that there was nothing I could do about the conditions that were given to us that day. Pro athletes usually can do an Ironman bike under five hours. That day there were only 7 people that manage to do that.
- Looking at the positive: I felt strong on the bike. That is what made me happy AND I stayed within my cadence and power. I didn't blow up like my friend from Fort Worth.
Got off the bike. My legs and my back were Jell-O. I said "Ouch, Eeek, EECH, UGH" but ran to get my bag as a volunteer handed to me and off I went into the tent for T2....
Posted on 07/23/2014 1:49 PM by Coach Jen