Monthly Archives: May 2014

Summer Workout Ideas for the Pool

Wednesday, May 28th, 2014

Summer Workout Ideas for the Pool

Megan Monroy, Zensah triathlete, hooked us up with a cool swim workout to get us ready for summer. Read below and let us know how it goes!

Alright!  Here we go! This swim workout is geared for a triathlete (emphasizing race conditions) but a great workout for run athletes too for cross training.

You will need a pull buoy, paddles, and a water bottle, and a kickboard (optional).  If you don’t have the gear, just do the pull section of the workout with no pull gear.

The total yardage is 2,100 yards.  If this is too much to start, take out the pull section and kick section.  Have fun and swim well!

Warm Up:
250 yards (10 laps) easy warm up.
150 yards (6 laps ) drills of your choice.
4 x 25yds (one lap)- second half of each lap ​increase swim speed to med/hard effort.
2 laps easy

-This is the perfect time to take down some water and do some light stretching before beginning the main workout

Main Set:
4 x 50 yds /2 laps at hard effort
3 x  100 yds /4 laps at race pace or a little slower than your 50 yd efforts (med/hard effort)

2 x 200 yds /8 laps at slower than race pace (medium effort)
2 x 50 yds /2 laps at hard effort
2 laps very easy
300 yds pull with gear focusing on stroke technique and a streamline position in the water

Warm down:
100 yds (4 laps) kicking with kickboard or streamline
100 yds very easy

Your swim workout is now complete!  Great job, this was not an easy one.


My 3 Favorite Workouts – Perfect when traveling the world

Saturday, May 24th, 2014

My name is David, I am from Austria, 24 years old, sports-mad since my early days – I am travelling around the world to participate in various races & competitions and to live the adventurous life. I am doing mostly Mountain and Ultra Running, Downhill Biking, Wakeboarding, Parkour, Calisthenics Snowboarding and Kiteboarding.

Below are some of my favorite workouts when traveling around the world.

1. High Intensity Interval Runs
70-80% intensity
10x 200 m, after each run 10 push ups, followed by 30 seconds break
10x 100 m, after each run 5 burpees, followed by 30 seconds break

>>> You can always increase the number of sets (runs) or reps (push ups/burpees). But set a goal BEFORE starting the workout and work all the way through!

2. Core Drills
30 sec, 30 reps, no break
choose from the following exercises:
Plank, Side Plank, Russian Twist, Mountain Climbers, Sit Ups, (Hanging) Leg Raises, Jackknife

>>> Use a timer app or stopwatch. No break, just switching exercises!

3. Plyometric
each exercise á 4 min, 1 min break in between
Jumping Lunges
Squat Jumps
180° Jumps
Jumping Jack

>>> Do as many reps as possible in 4 minutes, 1 minute break between each exercise.

It’s always important to keep up the high intensity! You can use a heart rate monitor to stay in 80-90% of your max. BPM (beats per minute) – which is approximately 140-160 BPM. That boosts your metabolism for hours – even after the workout is already finished!

A Story of Finding Running…and Shin Splints

Thursday, May 22nd, 2014

I’m Lakeisha and 19 yrs of age…I run cross country as well as local 5k’s. I was never much of an athlete growing up as I preferred spending my days reading book after book as well as exploring the outdoors. However my freshman year of high school a friend of mine asked me to join the Cross Country (CC) team with her so that is how my love for running began.

Compression Leg Sleeves

Compression Leg Sleeves

( more… )

Kayli Hrdlicka – Zensah Athlete

Saturday, May 17th, 2014

My name is Kayli Hrdlicka and I am new to Team Zensah.  In order to get to know me a little better, I’d love to share my goals and dreams as an aspiring elite distance runner and the interesting story of how I’ve gotten to where I am now.

I grew up in the small town of Pella, Iowa where I began running cross country and track at the age of 12 and my love of running was born.  Although not recruited out of high school, I sought out a collegiate career as a walk on.  I was blessed enough that Scott Lorek at Northwest Missouri State agreed to give me a shot.

A short time into my freshman year I developed a stress fracture in my foot, which was the start of my shift from a heptathlete (yes heptathlete) to a distance runner.  Not able to do all the heptathlon events, I was put into my first 1500, which would become my bread and butter the rest of my collegiate career.  I was by no means a stand out during my four years as a Bearcat, but through consistent hard work I earned a scholarship, improved my times, and received all conference honors before I graduated.

When my final season ended I didn’t think that I had tapped into all of my potential yet.  I asked if my coach would stay on board and help me continue to grow as a runner post collegiately.  My first year out of college I ran my first 5k on the track (a huge distance leap for this miler!) hoping to break 19 minutes…and surprised both my coach and myself by running a 17:43.  Over the next year I managed to tick away at my 5k PR, so of course that meant I needed a new challenge– so up to the 10k I went!  In my second 10k ever, I found myself toeing the line at the Drake Relays, which as a native Iowan was a dream come true, and placed 5th.   To top off the year I was the 10k national champion at the USATF Club Track & Field Nationals in New York City.

With success in the 10k that meant I needed another challenge, so my coach proposed the leap to the half marathon.  Although I was leery of the 13.1 mile race, I joined an impressive field of elite women at the Philadelphia Half Marathon hoping to run under 1:20.  I amazed myself by finishing in 1:17:15 and was 8th women overall.  I couldn’t have asked for a better debut!

Through all my changes in distances I haven’t quite figured out what distance I’m meant to race just yet but I am always open to a new challenge!  My goal right now is qualifying for the 2016 Olympic Trials in some distance, and as of now I think the marathon is my best opportunity.  I have 2 years and about 2 minutes to take off of my half marathon to get me there…which means a full marathon may be on my horizon!  I am excited about racing in some higher profile races in the next year and continuing to challenge myself with even higher caliber competition and chasing down new PRs.  I am lucky to have a great support system including family, friends, my coach of 7 years Scott Lorek, and now Zensah!