Givin It A Tri - Balancing Life 1 Mile At A Time

summary

Coach Ken recaps the weather-delayed Jones Beach 70.3 and shares practical race-week guidance for New York City Marathon runners, including pacing strategies when GPS is unreliable and planning race-day logistics and fueling. He also reflects on athlete progress and outlines his cautious, strength-first return to running after surgery, with durability tests planned through the end of the year.


 keywords

New York City Marathon pacing, marathon race week tips, GPS watch marathon, Jones Beach 70.3, endurance coaching, return to running after surgery, running durability, strength training


 key  topics

Jones Beach 70.3 was rescheduled after weather canceled the original event; Coach Ken says the 2026 results showed 866 finishers, compared with roughly 2,300-2,600 in 2023-2025.
For the New York City Marathon, Coach Ken advises setting a pacing plan a week out and not relying on live GPS pace around crowds, bridges, and high-rise buildings.
His pacing fallback is a mile-by-mile card with target splits and elapsed-time checkpoints; he also recommends photographing it as a backup.
NYC runners should plan transportation, start logistics, and fueling in advance to reduce race-week decision fatigue.
Coach Ken reflects on an athlete’s progress from joining in 2024 with an ultra-marathon goal to completing ultras and strong half-marathons.
His post-surgery return prioritizes consistent strength work and gradually rebuilding running durability rather than rushing into high-effort races.
Upcoming tests include a submaximal half marathon pacing an athlete, a trail five-miler, a 5K, and a controlled backyard-ultra outing targeting about 20 miles.
Coach Ken says ego contributed to a prior setback, so he is setting clear limits and plans to map out longer-term goals for 2027-2028 after assessing his health.


 takeaways

you should know your pacing plan by now.
don't rely on it out there.
we gotta go old school on these events.
Worry about more about your elapsed time and where you need to be.
Plan it, map it out. Come up with a plan.
The more listen, we all know it's race week. Life's gonna just throw curveballs at you
sometimes you just gotta take a step back, take a look at it, look at the whole journey
I know I cannot sustain that and do that if I don't have that base and that foundation
you really have to be smart about it.
a little bit of ego is what got me in trouble last time on my second setback.


 key  frameworks

Annual training plan mapped across 52 or sometimes 53 weeks
Mile-by-mile pacing plan with elapsed-time checkpoints
Strength-first return-to-running progression using staged durability tests


 action  items

Set your marathon pacing plan before race week, including effort adjustments for bridges and other challenging sections.
Carry a pace card with target mile splits and elapsed-time checkpoints, and save a photo of it on your phone.
Write down race-day transportation, start logistics, and fueling needs ahead of time.
After injury or surgery, progress through controlled tests and assess recovery before attempting maximal efforts or a large training block.


Chapters

00:00 Week 44 and the annual training plan
01:25 Jones Beach 70.3 returns after weather cancellation
03:23 Why this year’s Jones Beach field was much smaller
04:44 NYC Marathon outlook and race-week pacing
06:08 Why GPS pace can mislead runners in New York
08:58 Use a pace card and elapsed-time checkpoints
12:17 Plan fueling and logistics before race weekend
14:06 Seeing an athlete’s progress across seasons
17:18 Coach Ken’s strength-first return after surgery
20:10 A half marathon as a controlled durability test
22:07 Setting a firm ceiling for the backyard ultra
25:01 The next tests and longer-term plans

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 summary

Coach Ken discusses race strategies, training insights, and upcoming events in the endurance sports world, emphasizing pacing, fueling, and strategic planning for athletes.


 keywords

endurance sports, marathon, triathlon, training, pacing, fueling, race strategy, athlete coaching, race planning, event updates


 key  topics

Marathon pacing and fueling strategies
Importance of pacing in long-distance races
Opportunity cost of race choices
Race day controllables and mental readiness
Training platform updates and tools
Upcoming race events and registration insights
Strategic planning for next season
Impact of weather and race cancellations


 takeaways

Pacing and fueling are critical for marathon success.
Start slow and build into your race to avoid burnout.
Opportunity cost affects race and life decisions.
Control what you can on race day for better outcomes.
Plan your race season strategically to maximize success.


 sound bites

"Start slow and build into your race."
"Opportunity cost affects race and life decisions."
"If you do the work, you will have a great race."


Chapters

00:00 Introduction and Race Highlights
02:24 Marathon Pacing and Fueling Tips
05:12 Race Day Preparation and Strategy
08:04 Race Registration Costs and Trends
09:02 Season Planning and Opportunity Cost
10:01 Long Course Racing and Life Balance
11:30 Personal Stories and Race Experience Reflection
13:54 Race Work Behind the Scenes
14:47 Coach’s Perspective on Race Day Concerns
17:38 Planning for 2027 and Coaching Opportunities

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Resilience in Racing: Pasquale's Journey to 70.3
 
 Exploring the highs and lows of endurance sports with Pasquale Pascullo.
 In this week’s heartfelt conversation, Coach Ken sits down with Pasquale Pascullo, a remarkable athlete whose journey through endurance racing is as inspiring as it is enlightening. The duo reflects on Pasquale 's training for the Jones Beach 70.3, a race that tested both his physical limits and his mental fortitude.
 
 Finding the Path to Endurance
 
 Pasquale, or "Pat" as he is known, shares his unconventional entry into the world of triathlons. At sixty years old, he transitioned from running a fitness business to immersing himself in the endurance sport scene, despite initially having no experience in swimming or biking. His determination is evident as he recalls, 
 
 "The first time I swam my lap in twenty-five yards, I thought I was in the Olympics."
 This spirit of persistence laid the foundation for what would become a passionate commitment to triathlon training. Pascual made a long-term plan: to tackle the Jones Beach race for four consecutive years, culminating in a full Ironman by the time he turned sixty-five.
 
 The Challenge of Race Day
 
 As Pasquale prepared for the 2023 Jones Beach event, the unexpected happened. Just days before the race, severe weather conditions led to its cancellation. Reflecting on this setback, Pascual expressed his disappointment but also his understanding: 
 
 "I was pretty bummed out. I really was. But it is what it is, and it's nobody's fault."
 He emphasizes the importance of resilience and maintaining a positive outlook, even in the face of adversity. Pasquale’s insights remind us that every setback is an opportunity to grow and learn.
 
 Giving Back to the Community
 
 Beyond racing, Pasquale finds fulfillment in volunteering at events. He believes that helping others enhances his own understanding of the sport: 
 
 "It actually makes you a better athlete when you're explaining to somebody how this course works."
 His dedication to volunteering not only supports the triathlon community but also fosters connections with fellow athletes, creating a supportive network that benefits everyone involved.
 
 Looking Ahead
 
 Despite the cancellation, Pasquale is looking forward to his next challenge. He plans to apply the lessons learned from this experience as he gears up for future races. With a renewed commitment to training and a supportive community behind him, he is ready to take on the full Ironman in 2027.
 
 Pasquale’s journey is a testament to the power of perseverance, community, and the joy of sport. Whether you’re a seasoned athlete or just starting out, there’s something to learn from his story. 
 
 As you reflect on your own goals, remember Pasquale’s wisdom: 
 
 "It's still my race, it's still my numbers, it's still my pace, and it's a far cry from where I was."
 To hear more about Pasquale’s journey and the insights shared with Coach Ken, tune into the full episode!

summary

In this episode, Coach Ken interviews athlete Pasquale Pascullo about his journey in triathlon, the challenges faced during Jones Beach races, and the importance of community and volunteering in endurance sports.

keywords

triathlon, Jones Beach, endurance training, volunteering, race cancellation, athlete journey, race planning, weather challenges, community support

key topics

• Pasquale Pascullo's background and entry into triathlon
• Challenges faced during Jones Beach races including weather issues
• The decision-making process after race cancellation
• The role of volunteering in athlete development
• Logistics and planning for race events
• Mental resilience and adapting to setbacks
• Community support and athlete-coach relationships
• Future goals including completing a full Ironman

takeaways

• Volunteering enhances understanding and connection within the sport
• Flexibility and adaptability are crucial when race plans are disrupted
• Community support can turn setbacks into opportunities for growth
• Proper planning and mental preparation are key to endurance success
• Every athlete's journey is unique and should be celebrated

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 summary

Coach Ken shares insights on marathon training, race cancellations, decision fatigue, and training platform updates, offering practical advice for endurance athletes preparing for upcoming races.


 keywords

marathon training, race cancellations, decision fatigue, training platforms, endurance sports, race car analogy, long runs, race planning


 key  topics

Why 3-hour long runs are optimal for marathon training
Impact of race cancellations and how athletes adapt
Managing decision fatigue to improve training consistency
The race car analogy for building endurance and performance
Latest updates on training platforms like Garmin and Training Peaks Virtual


 takeaways

Long runs over 3 hours may lead to diminishing returns and increased injury risk.
Race cancellations are unfortunate but can be opportunities to adapt and find alternative training methods.
Reducing decision fatigue by planning and systematizing daily routines helps maintain focus and energy.
The race car analogy emphasizes the importance of chassis, engine, electrical system, and fuel in endurance training.
Training platforms like Garmin and Training Peaks Virtual are evolving to provide seamless data integration and course reconstructions.


 sound bites

"Burnout typically occurs after three hours of steady effort"
"Your engine is your heart and endurance ability"
"Your mind is like the electrical system of a race car"


Chapters

00:00 Introduction and personal update
02:20 Upcoming races and training plans
03:13 Race cancellations and weather challenges
07:30 Pivoting and adapting to race cancellations
08:58 Long runs for marathon training: time vs. mileage
12:17 The race car analogy for endurance training
17:29 Building the perfect race car: chassis, engine, and electrical system
19:25 Decision fatigue and how to reduce it
22:48 Planning and systems for daily decision-making
24:43 Training platform updates: Garmin and Training Peaks Virtual
27:35 Looking ahead: next year’s goals and athlete planning

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In this episode, Ryan shares his inspiring journey from trail running to completing his first Iron Man, managing diabetes along the way. Coach Ken explores the training process, challenges, and the importance of planning and community support in endurance sports. Ryan shares his detailed journey through his first Iron Man race, highlighting the challenges, strategies, and lessons learned along the way. This episode offers valuable insights for anyone considering or preparing for a long-distance triathlon.

keywords

Iron Man, endurance sports, triathlon training, diabetes management, race preparation, athlete journey, long-distance triathlon, training plan, community support, race day strategy Iron Man, triathlon, race strategy, training, endurance, diabetes management, race day tips, motivation, personal achievement

key topics

• Ryan's background in trail running and ultrarunning
• The decision to take on an Iron Man challenge
• Managing diabetes with an insulin pump during training and race
• The importance of planning and organization in race preparation
• Training phases and ramp-up strategies for long-distance triathlon
• Overcoming setbacks and adapting training plans
• Race day logistics and mental preparation
• Community support and family involvement in endurance sports Race day preparation and mindset
• Bike course challenges and fueling strategies
• Managing diabetes during endurance events
• Pacing and energy conservation techniques
• Mental resilience and race day humor

takeaways

• Consistent training and detailed planning are key to success in long-distance triathlon
• Managing health conditions like diabetes requires tailored fueling and equipment strategies
• Early communication with race organizers about special needs can prevent issues on race day
• Building community and family support enhances motivation and accountability
• Gradual ramp-up in training intensity helps prevent overtraining and injuries Proper pacing is crucial for endurance success.
• Fueling strategies must be tailored to individual needs.
• Humor and camaraderie help overcome race day stress.
• Learning from training setbacks improves race performance.
• Mental toughness is as important as physical fitness.

guest name

Ryan

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summary

Coach Ken shares insights from his training journey, including lessons from a recent Ironman, the importance of focusing on systems, and how to optimize training and nutrition for peak performance.


 keywords

training, Ironman, performance, nutrition, systems, recovery, mental toughness, coaching, athlete development


 key  topics

Lessons from completing an Ironman race
The importance of planning and family support in endurance sports
Focusing on systems and habits for consistent progress
The role of recovery and deload weeks in training
Nutritional strategies for endurance athletes
Mental resilience and adaptability in training
Using data and metrics to optimize performance
Building durability and functional fitness as a seasoned athlete


 takeaways

Focus on systems you've built until they become habits.
Prioritize recovery and deload weeks to prevent damage control.
Use data tracking to refine nutrition and training.
Build your training like laying bricks in a wall—strengthen the foundation.
Stay adaptable and ready for new challenges without starting from zero.



Chapters

00:00 Introduction and overview of Coach Ken's training journey
02:27 Lessons from a recent Ironman Ottawa race
04:17 The importance of planning and family support in endurance sports
07:41 Key insights from race performance and mental toughness
08:08 Focusing on the 98% built, not the 2% missing
09:33 Optimizing nutrition and tracking for performance
11:58 Layering training and building habits for durability
13:25 Adapting like David Goggins: Training for readiness, not just races
14:52 Understanding fitness metrics and overtraining signals

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summary

Coach Ken shares essential injury prevention tools and strategies for endurance athletes, emphasizing the importance of smart training, recovery, and listening to your body to stay healthy long-term.

key topics

• Injury prevention starts long before pain appears
• The stress bucket analogy for training and life stress
• Importance of smart, progressive training plans
• Role of strength training in injury prevention
• Recovery strategies including sleep, nutrition, hydration
• Mobility and movement quality for durability
• Listening to your body and self-regulation
• Patience and consistency in endurance training
• Adding recovery tools as toppings, not essentials
• Patience as a sign of wisdom in endurance sports

keywords

endurance training, injury prevention, recovery, smart training, stress management, mobility, strength training, hydration, sleep, longevity in sport

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In this episode, Coach Ken discusses how to effectively train in the heat, understanding heat adaptation, and managing effort and hydration during summer training for endurance athletes.

key topics

• Heat adaptation timeline and process
• Effects of heat on heart rate and performance
• Hydration and electrolyte management in heat
• Training strategies for hot weather
• Signs of heat stress and safety precautions
• Efficient heat acclimation over 10-14 days
• Adjusting effort and pace based on effort, not pace
• Importance of gradual heat exposure for race readiness
• Using technology like Garmin for heat tracking
• Mental resilience during hot weather training

keywords

heat training, endurance, heat adaptation, hydration, running in heat, summer training, athlete tips, heat stress, performance in heat

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Coach Ken shares essential race strategies and effort management tips for runners of all distances, emphasizing the importance of pacing, effort, and race execution to improve performance and achieve personal bests.

keywords

running, race strategy, pacing, effort, half marathon, 5K, 10K, race execution, training, endurance

key topics

• Race effort vs. pace
• Strategies for 5K, 10K, half marathon
• Importance of warm-up and mental cues
• Discipline and race execution
• Training and race day adjustments

takeaways

• Effort is greater than pace; learn to feel it.
• Going out too fast is the biggest mistake in short races.
• Practice effort-based pacing in training.
• Warm-up properly to prevent early shock.
• Break races into segments for better focus.

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Coach Ken discusses the mental side of endurance training, focusing on building confidence, handling setbacks, and maintaining consistency to improve performance and mental resilience.

keywords

endurance training, confidence, consistency, micro wins, mental resilience, athlete mindset, training setbacks, motivation vs discipline

key topics

• Mental side of endurance training
• Building confidence through micro wins
• Handling setbacks and injuries
• Reframing mindset and perceptional limits
• Importance of consistency and effort
• Controlling the controllables in training
• Systematic training and habit formation
• Dealing with external and internal barriers

takeaways

• Confidence is built through action and micro wins, not just talent.
• Reframing hard workouts as growth signals helps mental resilience.
• Controlling effort, effort, and execution are key to progress.
• Reacting positively to setbacks is crucial for long-term success.
• Consistency and systems create sustainable progress.
• Motivation is unreliable; discipline and habits are more important.

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