Personal Trainer Boston Area

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Chris' Blog

Lactic Acid & Ventilitory Threshold Breakdown

Posted on April 17, 2012 at 5:20 PM Comments comments (2)

When an athlete crosses over the lactic threshold they have begun to accumulate lactate at a rate which the body cannot clear from the muscles back into the blood stream faster than it is being produced.

Although lactic acid is not what causes the burning sensation in your muscles and hence is not a bad thing like we commonly believe it is, the discomfort is produced by a metabol...

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The Ventilation Threshold: What is it, how does it work, and how do I improve it

Posted on September 20, 2011 at 1:25 PM Comments comments (0)

If you’re an endurance athlete, chances are you have heard of the terms anaerobic threshold and / or lactic threshold. These two terms are often used interchangeably because they occur at almost the same time (lactic threshold occurring slightly earlier). They are the result of two different yet related mechanisms.


The lactic threshold occurs slightly before the anaerobic thresho...

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Hot Days: How to keep your endurance workload up on hot summer days

Posted on June 1, 2011 at 11:25 AM Comments comments (0)

Sticking to your training plan can be tough in the summer. It can be dangerous too if the right precautions are not taken. Use these tips to make sure your summer training load stays strong and safe when the temps rise.


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1. Get out early: Getting out early before the heat rises is ke...

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D.I.R.T. ~ The formula for designing the perfect cardio based workout

Posted on March 28, 2011 at 12:54 PM Comments comments (0)

Thinking back to high school cross country I can remember doing 1200m repeats up at the Great Lawn in Manchester by The Sea. We would be out there in mid October with the ocean wind wiping in our face as we maneuvered around rocks, trees, and bushes in what was named our course for the workout.

(The only picture of the Great Lawn I could f...

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How to Hit a PR Come Race Day

Posted on December 8, 2010 at 12:17 PM Comments comments (0)

Come race day any number of things can happen that will destroy your chances of hitting a PR. It could be snowing, you could have had something for breakfast that isn’t agreeing with you, or you could have had a work or family emergency that has kept you up late all week. When things like this come up it is important to remember that they are beyond your control and there is nothing you could have done to prevent it. Simply note what happened so you can avoid it in the future. Do not pl...

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Basics to Building Your Base: The big 3 of base building

Posted on December 5, 2010 at 11:53 AM Comments comments (0)

The most fundamental aspect of endurance sports and is building your base, yet far too often I see people struggling through intervals without a proper base built up first to help them sustain the high intensity of interval training. Yes it is true; intervals are how you get faster. However, trying to perform quality intervals without a base is going to get you nowhere fast. Here are the three basics to building your base before you get out there and become a roaring roadster with no gas.

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Quick and Easy Changes You Can Make To Improve Your Race Times

Posted on November 28, 2010 at 11:23 AM Comments comments (0)

Here is a quick list of changes you can make to your training strategy that will improve your race times regardless of your current ability.

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(Peace with Inches: One of my favorite motivational speaches).


1. Once per week train with someone who is faster than you. Incorporate t...

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Positive Affirmation and How it Can Help You Get to The Finish Stronger and Faster

Posted on November 15, 2010 at 12:35 PM Comments comments (0)

You’re coming up to the home stretch of your race and you’re running on empty. You feel as if the finish will never come or if it does it will be with you in a stretcher. Then all of a sudden you get this surge of energy that blasts you through the finish.

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(Part I)


Sound fam...

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Timed Interval Conditioning: Sports performance enhancing workouts you can do on your own

Posted on October 28, 2010 at 2:07 PM Comments comments (0)

Here are a couple of workouts you can do either outside or inside the gym.


These Workouts can be performed either running, cycling, or on an elliptical.  Use the Training Intensity Scale to guide you.

Workout 1: VO2 Max Workout (Endurance)


Warm up: 5-10 min. @ 9-10

1. 30 se...

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The Recovery Process: How to recover quickly after a hard game, practice, or race

Posted on October 23, 2010 at 9:08 AM Comments comments (0)

We’ve all been there. We are having the game of our lives Friday night, then Saturday morning it hurts to move our back, or we smash our old PR in a race on Saturday morning and can’t walk down stairs on Sunday. Sometimes we say to ourselves “is it really worth being so sore for days after my event that I can barely walk?


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