It’s got nothing to do with times, rankings, pounds, or any number.  Weenies like to focus on numbers and try to control them.  Those numbers are the end product to a process. Seek to control the process, not the result!  While the numbers are good indicators of progress, you can’t count good habits, and that’s …

Welcome to Endurance Sports NW Sites. This is your first post. Edit or delete it, then start blogging! …

In Part II of this three part series on running form, I’ll discuss a bit more about common errors in running form, the trademarks of good running form, and what you can do to improve your form.  In Part III, I’ll wrap up and write a bit about your mental approach to good running form. …

All the hub-bub about barefoot/minimalist running aside, running form is important to runners and triathletes.  Why is it important?  Good running form can reduce or prevent injuries, make you run faster for a given effort level, and reduce fatigue when running. While we’re on the subject of minimalist running, is it really important to land …

Male 27 years of age Triathlons completed: 27 Ironman PR: 9:38 ½ Iron PR: 4:24 Years in the sport: 9 USAT Coach Level I USAT Certified Race Director Who do the above stats describe?  Who do you picture? Do you picture someone with an eating disorder? Eating disorders have been a part of my life …

This blog post has been floating around my head for a few weeks now; it’s time to give it some wings! Consistency trumps perfection. To explain what I mean by this, let me talk a bit more about what I mean: Perfection: This mindset is marked by a short-term perspective that stresses over the unimportant …

Growing up as a swimmer I would frequently find myself leafing through the sports page of the local paper desperate to find the latest results from local and regional High School swim meets. When a big meet like the Division-1 Championships was held I once again tried, in vain, to find the results. When I …

It was about 2 years ago and I was a beginner triathlete trying to find some people to train with when I decided to post on a Seattle Triathlon forum looking for people to train with.  I got one response from someone with the username “Thor” who invited me out to a run at this …

You’ll notice that often times, before getting into the details of something, I like to talk about the underlying principles.  The following is no exception Endurance Nutrition 101 by Porter Bratten, Elements Mulitsport Coaching “I teach them correct principles, and they govern themselves.” The above statement, made by a man I very much admire, sums …

Elements Multisport Coaching is pleased to be partnering with The Balanced Athlete to offer comprehensive coaching packages, including discounts on purchases at The Balanced Athlete and metabolic testing services.  Integrating the scientific approach of metabolic testing with the holistic coaching philosophy of Elements Multisport Coaching results in an athlete prepared with both a scientific, numbers-based …

Elements Multisport Coaching has made a new friend: the Sports Reaction Center, providers of bar-none physical therapy services for athletes.  I’m quite excited to have the support of the center.  The center has both excellent staff, headed up by PT Neil Chasan, and excellent equipment, namely the OptoJump and AlterG.  These two machines are not …

Several years ago, while a student at Webb Institute (see above), I wrote an essay to apply for a sponsorship with the magazine Inside Triathlon.  I think that it’s pretty funny. My body is now calibrated.  Not, as you might think, calibrated for speed or stroke efficiency, but to urinate.  The unseen forces at work …

It’s been 20 years since I’ve last had a coach, so I thought it was about time to go down that road once again. I’m excited at the prospect of a possible PR at the Lake Stevens 70.3 this year, and I think Rusty Pruden (one of many excellent ESNW coaches) will get me there. …

In the continuing series on minimalist shoes and shoes in general, let’s address the issue of shoe weight.  I should add that the information herein applies to anyone who runs, whether they be a fan of minimalist shoes or not. Why are lighter shoes, all other things being equal, better?  Because they positively affect running …

Hey there. Go read about it on my other blog: http://portez.blogspot.com/2011/02/reggae-nights.html …

Technically, winter is over in just 1 month and 4 days, but as today’s schizoid weather proves, you’re probably still in a similar frame of mind as January 1st.  That means you’ve been (hopefully) training regularly and without too much intensity for a little while.  Maybe it’s getting a little old…maybe the momentum from January …

Are you a runner—>if yes—->have you been living in a cave?—>if no—->then: You or someone you know has tried out the phenomenon known variously as ‘barefoot running’, ‘minimalist running’ or ‘natural running’. Last week, I read an excellent article by Dan Empfield at slowtwitch that emphasizes the need for rational discussion on the subject.  I …

To help you prepare for the Five Mile Lake Women’s Triathlon, BTO Multisports has teamed up with Endurance Sports NW to offer you training packages, with personalized coaching and pre-race clinics in open water swimming and transition area skills.  Or better yet, become a part of Endurance Sports NW and gain access to it’s network of …

I very clearly remember a conversation I had awhile ago with an experienced ironman triathlete.  We were discussing the challenges of running the second half of the run successfully.  When I asked him what he used to help keep himself running and on-pace through the marathon, particularly the last 10 miles, he said “you’ve gotta …

You can achieve whatever your mind can conceive of, and my purpose as your coach is to facilitate your journey towards realizing those dreams.  Each athlete’s reason for participation is different, but multisport imparts to all self-realization.  You create a concept of yourself, fulfilling your particular goals, and then work and train to bring that …

I can remember a conversation from several years ago with a close friend about triathlon and the impact that endurance training and competition has upon one’s life.  One question that arose from our conversation was “is endurance training selfish?”  The question stuck with me and prompted a lot of questions on my part, both to …

As the title suggests, it’s been far too long since I’ve last updated things on here, so hopefully this is the start of more consistent posting on here! The title also has another meaning, and that refers more to the fact that I’m finally starting to feel a bit of motivation to start getting back …

Overtraining Syndrome and the Endurance Athlete By: Dr. Erik DeRoche (aka Coach DeRoche) 12/14/10 It was during my undergraduate education where I found an intense interest in the limits of human potential as it pertained to endurance performance. I had read many articles about ‘epic’ journeys to far-away lands or of harrowing experiences dealing with …

  ESNW featured athlete for December is going to be Mary Kay Benz.  I met MK 4 or 5 months ago when I was in the height of training for my first ever Ironman.  My coach had prescribed me an 18 mile run.  This was the middle of summer at the heart of the Washington summer heat and temperatures …

The Foundation to Injury Prevention, OptimumHealth and Superior Performance ESNW Blog 11/22/10 By: Erik DeRoche DC, MS, CSCS                 In my tenure I have been afforded the opportunity to work as a student athletic trainer while in undergrad, a personal trainer while in graduate school, a professional trainer/coach and now as a Sports-Chiropractor/Coach. I have …

Endurance Sports Northwest Mukilteo is a new north end team that has been created for endurance minded individuals in Mukilteo and surrounding areas.  Not only do we support a great group of triathletes, but we also have a strong contingent of runners, ultra-runners, swimmers, mountain bike and cyclocross racers, and everything in between.  Although many …

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So many athletes prescribe to so many different things they forget to keep it simple.  Therefore, for my latest blog I have decided to “Keep It Simple!”  Swim a bit, run a bit and bike a bit. If you are tired, sleep. If you’re hungry, eat. If your slow; run, bike and swim faster but …

Welcome Mukilteo Moxie Chix! Come to our all womens run/walk workouts. We will be running every Saturday morning at 8:30am starting November 20th. There will be three distances to choose from, so we can all start together and end close to the same time. beginners and advanced athletes all welcome. This is a fully supported …

Many of the folks here in Walla Walla have already heard the exciting news about Potentrx coming to visit us here for physiological testing in a couple of weeks. For those of you who don’t already know, I want to invite you to this great opportunity to have some awesome state of the art testing done …

Welcome to Endurance Sports NW Sites. This is your first post. Edit or delete it, then start blogging! …

Final weeks before your “A” Race… what to do?! In the final week(s) leading up to one’s “A” Priority race are typically filled with varying degrees of anxiety, fatigue, nervous energy, occasional ‘niggles’(minor aches and pains) and unfortunately, self-doubt and negative self-talk such as, “have I done enough?” or, “just one more long ride” or, …

The last couple of weeks have been a bit of a whirlwind here in Walla Walla. I’ve begun tapering down my training in preparation for Ironman Canada next weekend, and along with that have done a few races to help keep things sharp. I’ve also enjoyed some nice down time here with a few easy …

Coming up on IM Canada in about 3 weeks, I’ve had to try to figure out the right balance of recovery, and trying to get in those last few key workouts that will get you to the start line healthy and fit. At four weeks out from the race, I raced the Troika half ironman, …

A common theme has been evident within the pages of the many running and triathlon magazines includes “Rebuilding” or revamping an athlete’s body as well as running form. For example in the July/August 2010 issue of Running Times in an article titled “Why Form Matters” discusses how many athletes have had specialists critique and then …

Have you ever spent a weekend racing a triathlon and gotten home and forgotten all about the race already? Well, that doesn’t usually happen, but this was one of those weekends, for good reason. I decided to go up to the 30th annual Troika Half Ironman held in Spokane, WA this weekend as part of …

This past weekend provided me with another great opportunity for some fun bike racing in Bend, OR. This year I’ve done quite a few stage races as part of my training, and it’s a great way to get a heap of intensity into your cycling legs, not to mention a nice way to spend some …

This past weekend I headed up to Chelan, WA for the Chelan Multisport weekend with my friends Javin and Laura Berg. Javin and Laura were both racing, and I was hoping to somehow talk my way into the race. Unfortunately I wasn’t able to get into the race, but I was looking forward to a …

How can exercise reduce stress? When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. High-energy forms of exercise like running, biking, boxing or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being. …

The last couple of weeks here in Walla Walla has seen the weather and training really heat up! With good friends and training partners like (Shawn Ongers, Max Coleman, Javin Berg, Cheryl Thonney) we’ve been hitting up lots of the great climbs into the foothills around Walla Walla the last few weeks. Not only is …

I believe that coaching should be approached with the mindfulness of the athlete’s complete lifestyle. There needs to be balance between sport and the other components in life in order to stay healthy.  I show athletes that fitness is only one piece of the puzzle and I strive to help athletes create a balanced, healthy …

There is no substitution for intelligently planned, hard work in our training. Through my years of training, racing and coaching, I’ve learned that not all work is the same. I try to create a good balance of intensity, volume and appropriate recovery into a training schedule while, most importantly, accounting for a person’s daily routine …

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