Drake at the Kansas City half marathon. ©Action Sports Images

Drake has been a competitive athlete his entire life playing football, soccer, basketball, and baseball before discovering his true passion for tennis at the young age of 12. He played competitively through high school and played Division I college tennis.  About 13 years go he took up running as a competitive sport. Since then, running has been part of his daily life: he even met his wife Patty, who has completed 26 marathons, in a running group.

Drake joined Boot Camp Fitness last summer, and is already seeing improvement in his overall fitness, flexibility and running.

How has your running improved since joining Boot Camp Fitness?

I would say that my flexibility and lower body strength are better since starting Bootcamp Fitness this July. I am excited to continue to gain strength and improve flexibility and continued improvement. I feel that the lower body strengthening that Boot Camp has provided has improved my hill running. In the past, I was scared to work my lower body because I was scared my legs would become tired and weak and that running was enough.  Boot Camp has really been an excellent program and I’m excited to see continued improvement.

Best time before / after new training regimen? 

This October, I ran a 1:20 half-marathon, which is my best time.  In 2011 I have completed a total of three half-marathons:  pre-Boot Camp, 45-days after starting Boot Camp and 90-days after starting Boot Camp. My times were 1:27, 1:24 and 1:20 respectively.  Naturally courses and conditions vary, and the middle race was by far the most difficult course.  In any case, Boot Camp has helped improve my times, keep me running injury free and strengthened my hill running. 

What are your goals for 2012?

My goals for 2012 are to complete a marathon in less than 3 hours and explore doing a triathlon.  In addition, I would like to continue getting stronger and more flexible as a participant in Boot Camp Fitness.  If the triathlon goes well, a long-term goal will be to complete an Ironman in 2014 when I turn 40.  I’ll have to get back to you on that one based on the swimming part of the Tri!

Way to go, Drake! We’re glad to have you as part of our Endurance Team and excited to follow your results in 2012.

Maura with her son Cole after the triathlon

What is your atheltic background?
I am one of those people who has always been active and run in several 5Ks here and there, biked, and hiked and played hard with my family and friends. Seems like I have bounced around from gym to gym for years. It was always something. This is the first time I really feel like something is working for me.

How long have you been running/swimming/biking (or training for triathlons)?
I decided to do my first triathlon a few months before my 40^th birthday. I wanted to do something to celebrate my 40^th that was BIG and a physical accomplishment that was out of my comfort zone. I am a slow runner and a good biker, but a very poor swimmer. I took a couple swimming lessons (the first lesson in maybe 30 years!) and started training. [Coach] Sharon encouraged me to step it up and join the BCF team. It was the best thing I ever did.

What was your training program like before Bootcamp Fitness?
Training before BCF was sporadic, I had been running on my own, but I had done nothing organized or consistent for several years.

How does that compare to training now?
I am committed to BCF at least 3 times a week. This years tri I actually didn’t spend as much time preparing on the road, bike or swim as I did last year. I was very concerned before the race that I hadn’t prepared well enough to finish with a better time than that first race. I had put a full year into BCF between the events and really believe the enhanced strength and endurance that I gained this year has made an incredible difference between the two races.

When I compare my times between the two (they were different events – the second was a 500m swim rather than 800m on the first one, and second was MUCH more hilly for both the bike and run!) I am amazed. My total difference in times between the two races with transitions was 17 minutes, but when my husband does fancy math to even up the swim distances without transitions I still have a 5 minute loss in time.

I think the biggest and most important difference though is how I felt during and after this race. I never had the feeling that I just couldn’t finish or that I wanted to quit. I never questioned what I was doing out there, I felt strong and capable. I felt like I could have run longer and should have run faster. Most of all, I felt proud of myself.

Goals for 2012?
I will definitely do another tri next year. I hope to get a road bike to speed things up a bit on the ride as my mountain bike with slick tires just isn’t quite enough anymore. And the BCF team is stuck with me indefinitely.

Other info you’d like to share?
This really shouldn’t go at the end because I think it is one of the most important parts of what I have done for myself this year. I love that my kids see me working hard, eating right and making my own good fitness an important part of my life. I love that they see me putting time in at the gym or on the bike and see me come home all sweaty and red faced. I love that they got to come to this last race and cheer for me, and I love that I got to give them all kisses over the fence during my transitions. AND I think it is funny that I am frustrated again that none of my fall/winter clothes fit.

Karen, Sharon, Kristi, and Emily post tri

Congratulations to our Bootcamp Fitness athletes who participated in the WIN for KC triathlon Saturday. After an hour rain delay and surprisingly chilly start conditions, all completed the race with a smile.

We would love to hear your story. Post in the comments section.

Way to go!

• Barb Cross
• Julie Ehly
• Emily Hendricks
• Quincy Hendricks
• Kristi O’Keefe
• Katy Peal
• Kamin Penny
• Karen Pritchard
• Sharon Prothe

Transition station

Good luck to all of our athletes who are participating in the WIN for KC triathlon this Saturday. We know you are well prepared and will have great stories to share.

Look for the Bootcamp Fitness Endurance team tent before and after the race.

Way to take your fitness outside of the gym!

…the Bootcamp Fitness Endurance Team is going on a night time trail run!

The “Psych Night” night trail run is a 10k / 5k race held at Wyandotte County Lake on Friday, August 5th.  The race doesn’t start till after 8 pm, and is a trail run through wooded lands… so a flashlight or headlamp is mandatory.

There are fun photos of last years run here: http://00673d3.netsolhost.com/photoalbum_index.htm/08-06-10wyco_night/index.htm
and a neat 2009 Running Times article here: http://www.runningtimes.com/Article.aspx?ArticleID=16516

It’s short notice, but several of us are already signed up, so join in the fun by following the registration links here: http://www.psychowyco.com/id50.html

I have been a runner my whole life starting when I was 12 years old. I ran varsity cross country and track in high school and realized that I had more of the mental stamina for the longer distances, thus in college started running 1/2 marathons and marathons.

I went to school for 6 years to get my doctorate in physical therapy. I would pop in out of work/class to go on runs, do track work or lift weights (standard barbell lifts) and return back to class without performing proper cool down or even a warm up for that matter (ironic huh? As a therapist I should practice what I preach and work on my flexibility). I developed this chronic hip/hamstring injury that would become irritated with 3 or more miles of running over a 2 year span.

By just performing the bootcamp fitness morning warmup routine daily for 2 months, the severity of my hip pain has greatly diminished. I ended up [doing] Bootcamp Fitness 3 days a week in conjuction with [some] “Less is more” marathon training*.

I ran a PR for the 1/2 marathon by 5 minutes (Rock the Parkway 1:33) and then in April I ran a PR in the marathon by 9 minutes (San Diego Rock and Roll 3:19).  I plan to sign up for Boston 2012 but in the meantime I will focus on trail runs culminating with a 50k in October.

Congratulations on your great successes, Audrey.

*Audrey’s training  followed very similar principles to what we advocate for all of our endurance athletes: Bootcamp 3+ times per week as the foundation, with lower volumes of run-specific training added in.  Please see our “One Two Three” template, or meet with your coach to discuss how to supplement your Bootcamp classes with running most effectively.

After the run, (or during if you are there to cheer people on!) join us for post-race hydration in the BCF/CrossFit KC tent. We will be set up in the start/finish area.

There will be a free concert for all participants at Crossroads KC at Grinders. All race participants receive FREE admittance to the concert, general admittance tickets are just $10.00.

Participants will receive great race shirts and awards will be given to the top runners in each age group, the top overall male and female winners and the masters division winners.

For details and registration go to rockthecrossroads.com.

If you are unfamiliar with Google Groups, it is a great way to communicate and collaborate with group members.

To join, go to the Google Group page and request an invitation!

Sharon Prothe & Tammy Pottenger celebrate after the 2010 WIN for KC tri

We hope you are getting excited and ready for the upcoming tri!

Our 1,2,3 Training Template can be modified to help you train to finish strong. The foundation of this program is 3+ days per week of Bootcamp classes. You will supplement these workouts with triathalon-specific training in moderation.

Three times per week you will do sport specific training.  For triathletes these workouts will consist of a sprint/interval workout using one sport, tempo work for one of the other sports, and then volume work for the third (or possibly combinations of two sports). Please visit with your coach to help you tailor a plan to your goals and abilities.

Below are upcoming events that may help you with your training.

Swimming workouts:

• Coach Sharon will be listing some swimming workshop dates on the white board in the gym soon.  Keep your eyes peeled.
• The triathalon organizers are also hosting a Swim Clinic on June 15th, 6:30pm-8:00pm at the  Roeland Park Pool. The clinic will start with a brief introduction of the fundamentals of swimming in a triathlon, including strokes and logistics. There will be one-on-one swim inspections, breathing drills and time for a workout (optional) in the 50m pool. Participants are required to be onsite ready to get in the water with swimsuit on by 6:30pm. Please bring goggles, swim cap (there will be some on-hand if needed) and towel. The fee to register is $10 and is limited to the first 30 who sign up. Click here to register for this clinic.
  
• Open water swim sessions are available during the summer months at Shawnee Mission Park Beach, Kill Creek Park Beach and Longview Lake Beach.

Biking workouts:
The organizers of the tri have some group rides scheduled that would work as volume or tempo workouts:

• June 15:  Ride at Garmin, 6:30pm (10 mile ride starting at Garmin Headquarters)
• July 9:  WOW (Women on Wheels) Ride at Smithville Lake
• July 13:  Ride at Garmin, 6:30pm (10 mile ride starting at Garmin Headquarters)
• The Downtown Airport (the Charles B. Wheeler Downtown Airport) is a 3.67 mile flat loop located at 300 NW Richards Rd, Kansas City, MO immediately north of the Missouri River. Access the airport via Hwy 169 south or north on Broadway. This is a popular place for bikers to get workouts in with very little traffic.

Running, Yoga and other training opportunities:

• The event organizers have a number of prep classes and group training events that they are making available to entrants. Information and dates are available on their website.
• We will also have several Yoga for Athletes sessions with coach Sharon Prothe here at Bootcamp Fitness. Here’s the schedule:
  • Monday, June 13:  6:45 – 7:45 pm
  • Monday, June 27: 6:45 – 7:45 pm
  • Monday, July 11: 6:45 – 7:45 pm
  • Monday, July 25: 6:45 – 7:45 pm

Remember, Bootcamp is the base of your training. The broad fitness, the general ready state you develop while working your tail off in class, will get you through any challenge. Use these sport-specific training events as supplements to your Bootcamp classes… don’t over-do it!

And, as always, feel free to talk to your coach about your training program.  We’re here to help you succeed.