Start and end with a 1/2 mile warmup/cool down and a short dynamic stretching session. The base for the workout will be your real, 5K race pace. The key is consistency for each 400. (i.e. if you are an 8 minute/mile then your 400 should be at 2:00, your 800 at 4:00 your 1600 at 8:00).
Name, birthdate, where do you live (ie. neighborhood, borough, etc.)
I was born long time ago in Mexico City on December 22, 1960 and I currently live in the county of Kings, in Brooklyn!
Where do you work?
When I’m not coaching or training, I am the head of Business Development and Partnerships at a startup company called the Drone Racing League.
What certifications or accreditations do you hold?
I am a certified USAT Level 1 triathlon coach and an RRCA run coach. I have also been trained in the Vdot02.
What is your coaching philosophy?
I believe that the best results will be achieved with patience, good coaching and a group of like-minded individuals to enjoy the process.
What motivates you?
My motivation is my own willingness to continue to improve, even as I get older.
When/What was your first triathlon?
My first triathlon was in 2011 in Staten Island – Flat as a Pancake
Greatest athletic achievement?
I’m most proud of two achievements: My current marathon PR in Chicago 2013 (3:21:07) and Timberman 70.3 (5:11:26).
Best piece of advice you would give to a beginner?
You are stronger, fitter and much better prepared than you think. Race hard!
What is the funniest or craziest thing that’s ever happened to you during a race?
The craziest thing that has ever happened to me is a total kit malfunction where I had to use pins to keep my shorts up, my tri top on and my race belt from falling off.
I love to eat but I can’t live without dessert, particularly something with chocolate.
Fave NYC spot?
Home with my compression boots on, my dog on my lap, watching a soccer match. Otherwise, I love an early morning run or ride in Prospect Park, going down the hill as the sun rises and you see the reflection on the lake.
What’s on your training playlist?
Podcasts from Nerdist, The Moth, Radiolab, Fresh Air…
What else would you like Members/clients to know about you?
Don’t underestimate the power of recovery!
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I’ve found that my recovery times has decreased significantly, so much so in fact, that I’ve been comfortable putting 160 mile bike rides and 20 mile runs on back-to-back days. I’ve also noticed a vast improvement in my HR drift because I’ve been able to improve the quality of my threshold work since using your product.” – Bobby