QT2 News/Blogs

Pre-Run Strength Routine

March 14, 2021

As a personal trainer and running coach, when I prepare run training programs, strength training is always an integral part.  Strength training has many benefits including contributing to increased lean muscle mass, strength of connective tissue, bone density, resting metabolism and cardiovascular health.  Strength training can also improve balance, coordination and posture, boost energy levels and improve mood.  As runners, strength training, particularly exercises focused on lateral hip stability and rotational core strength, helps us attain and maintain proper running form, which in turn allows us to run longer and faster, and reduces the likelihood of injury.


Finding Your Summit

January 29, 2021

At times, the climb is steep, and it hurts. I work to gain elevation only to then lose it as I round the bend.  These consistent setbacks mirror those I have endured throughout my 30+ years of being involved in triathlon, which begs the question--why bother? Why bother doing all that work, mentally willing myself through moments of fatigue and suffering only to lose all momentum moments later? 


Fitness Does Not Expire

November 30, 2020

Some motivational words from of wisdom, from Coach Molly Zahr, as we look forward to 2021.


The Switch

November 16, 2020

“The day you stop racing is the day you win the race.” – Bob Marley


IRONMAN Race Day Tips

October 31, 2020

If you are about to race to race your first Ironman or maybe just need some reminders on race day tips, Coach Jackie Miller has you covered!


No Safe Harbors

October 19, 2020

A few months back, I found myself under the surface of the ocean holding my breath at 80 feet, lying on some sand, just looking up at a rock cliff beside me. Utter silence, fish all around me. All I could think of was a song by The Talking Heads:

“How did I get here?

Letting the days go by, let the water hold me down

Letting the days go by, water flowing underground

Into the blue again, after the monkey’s gone

Once in a lifetime, water flowing underground.”


Choose Your Own Adventure

September 29, 2020

We can still achieve a lot of our primary motivations for endurance sport, even without racing!  But how do we do this?  By choosing our own adventure! Coach Doug has more in our blog post.


Game Time - Mental Fitness Tips and Tricks

September 16, 2020

Sharpening our mental training skills can have a tremendous advantage with staying in control under pressure, being more consistent in our training, performing at our best ability, and exceeding our best at our most important competitions. Coach Amy Javens discusses these skills in this blog!


How Many Ways to Skin the Same Cat

August 31, 2020

Over the years, several tests and concepts have been developed and used by coaches, athletes and physiologists to look at both Lactate Threshold, and just as importantly, the physiological characteristics of the athlete. These characteristics can then be used to create a targeted training program that “works” for THAT athlete by targeting the athlete’s limiters identified in the testing. One size fits all just doesn’t cut it here. In most cases, very aerobic athletes will respond best to more anaerobic training (if their peripheral system can handle it) and visa-versa. The purpose of this writing is to show you the most common concepts and charts….all really used to show the same thing! I think many coaches and athletes get confused with the various testing methods and concepts and don’t realize it’s all trying to show/determine the same thing for the most part! 


High Hamstring Tendinopathy - The what, why, and how to treat this pain in the rear!

August 24, 2020

Let’s face it - for triathletes, any injury is a figurative pain in the behind!  Some, though, are quite literally so-and high hamstring tendinopathy is one of them.  Although not as prevalent as some more common tendinopathies in the leg (as in, the Achilles tendon, or patellar tendon in the knee), high hamstring tendinopathies are notoriously stubborn, and frustrating to athletes and treating practitioners alike-something I can personally attest to (more than I’d care to admit), having been on both sides of that equation as a triathlete and physical therapist.  So, what exactly is high hamstring tendinopathy?  What leads to this issue?  What can we do about it?