John Zombro

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  • in reply to: Moved: Reply To: The Running Demons! #14073
    John Zombro
    Keymaster

    My personal report is that I got another 10 minutes of jogging in yesterday, plus some walking. It was cold but the nice part about that was it made it less slippery. I was able to use trail shoes without YakTrax which was nice. I’m still doing my rehab work on the old shoulder which I blend into the Tribe sessions that I modify as needed, doing whatever I can. Just focusing on getting consistent.

    in reply to: Moved: Reply To: The Running Demons! #14070
    John Zombro
    Keymaster

    Hi guys! I hope your week is going well. It’s cold but that indeed is the season. Just a heads up that we will be launching into the next month shortly, and I’ll set up a new thread each week labeled “Running Demons Week of …” In there I’ll post the workout suggestions for the week along with a topic or two of interest. Feel free to make any comments or ask questions and we can all respond collaboratively like the team that we are. Best to you from Coach JZ

    in reply to: Moved: Reply To: The Running Demons! #14061
    John Zombro
    Keymaster

    Excellent D and Merry Christmas to all. Great day for a run.

    in reply to: Moved: Reply To: The Running Demons! #14059
    John Zombro
    Keymaster

    Bill, that’s awesome. Getting consistent and disciplined, becoming fast over the short distance, and getting out into the mountains like a natural BEAST! Love it. It all starts now. Let’s build.

    in reply to: Moved: Reply To: The Running Demons! #14043
    John Zombro
    Keymaster

    OK…this week I’m determined to add a few minutes to my mojo in those three yogs (Anchorman). My goals for 2022 have not taken shape yet, at least fully. Some of my training will be in hiking and load hauling for elk season, but I’d really like to spend the summer working on my sprinting. Ironically, this is dependent on my shoulder rehab, because I’ll need to be able to crank my arm hard to run all out, and that’s not going to be possible until probably the spring. I might end up resorting to some middle-distance work over 800 to the mile this year so I don’t have to use my arm so hard. I’m not really into the distance thang anymore personally but it’s great if you are. In the meantime, building some aerobic base helps. What are you guys planning?

    in reply to: Moved: Reply To: The Running Demons! #14037
    John Zombro
    Keymaster

    That’s fantastic Kati…you are inspiring us!

    in reply to: Moved: Reply To: The Running Demons! #14035
    John Zombro
    Keymaster

    Howdy Bill…so smart to break up the session with some run/walk intervals. And yes, the traction really is important this time of year. I never used to think about that at all, but with these icy conditions slipping and falling is something we want to prevent!

    in reply to: Moved: Reply To: The Running Demons! #14034
    John Zombro
    Keymaster

    We’ll keep those hammies supple with our gym training but let’s make sure you progress mileage gradually. Let your body accomodate to the stresses of running. The cardiorespiratory system gets fit a lot faster than the tissues. You are on a great roll!

    in reply to: The Running Demons! #13988
    John Zombro
    Keymaster

    And we all shall overcome. That’s great that you guys are feeling the mojo. The key during this short, dark, cold, busy time is not to overcommit or over expect. Just 3 easy outings is all we need. My post surgical recovery is going well in some ways but some deconditioning and weight gain are realities. My 10 minute jog of yesterday left me a little sore. I’ll enjoy trying to keep with you guys.

    in reply to: The Running Demons! #13983
    John Zombro
    Keymaster

    Yep, great energy Danette. Here we go! Just getting rolling with some no pressure out the door mojo. I’ll get my three in this week. Fairly lame but that stuff ends now!

    in reply to: Summer Season 2021 is Launching! #12650
    John Zombro
    Keymaster

    We are starting July and entering the speed block. Prepare for excellence!

    in reply to: Summer Season 2021 is Launching! #12619
    John Zombro
    Keymaster

    The summer solstice is here! June 21st is the longest day of the year. Enjoy the long periods of warmth and sunshine. Exercise, train, play, compete, and have fun with your peeps! It’s what it’s all about!

    in reply to: Summer Season 2021 is Launching! #12444
    John Zombro
    Keymaster

    Oh yea, you bet! I’ve also gotten several requests (Wekwests!) for Tuesday MasterClass topics. Body recomping (losing fat and gaining muscle) and training shoe selection will be upcoming topics!

    in reply to: Summer Season 2021 is Launching! #12397
    John Zombro
    Keymaster

    Looks like things are getting off to a great start. I’m hearing from some folks around the country and also seeing our local peeps looking good. Here are a few bits of advice as we use power and speed in our summer training. First, always do a “bod-check” as you warm up and give special attention to anything that feels tight or wonky (like a hammy). Next, “soft-pedal” any part of the workout that you need to so that you’ve scaled the intensity to not only match your general level, but where your body is at on the exact day. Finally, shoot for consistency and remember that easy days are fine but zero days will only add up and hurt you in the long run. If you’ve missed a workout or two, reflexively downgrade the sesh so your inner beast stays happy.

    in reply to: April KPI Tests! #12281
    John Zombro
    Keymaster

    Jeff, Those are outstanding results. Keep up the good work! I salute you.
    Coach JZ

Viewing 15 posts - 16 through 30 (of 54 total)