http://www.markallenonline.com/Blogs/lvblog.aspxBlog for MarkAllenOnline co-Founder and senior coach Luis Vargas(c) 2001-2012 eGrip Coaching Inc. All rights reserved.questions@markallenonline.com (Luis Vargas)5en-ushttp://www.markallenonline.com/images/luis.jpghttp://www.markallenonline.com/Blogs/lvblog.aspxhttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=208<img src="http://www.markallenonline.com/newimages/konasign.jpg" align = "right" hspace = "12" vsspace= "8" alt="Kona Start"/><![CDATA[&lt;p&gt;Last week I asked my Facebook friends for ideas on a topic for our Ironman eNewsletter. Of course those racing wanted to know about the race and what to expect. But those who were not racing were more curious about my experience training and how come I wanted to line up this year at age 50. I posted on Facebook some tips and what to expect if you are competing, but here I will concentrate on the second suggestion. Why am I doing this race this year?&amp;nbsp;&lt;br /&gt;To explain why I ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=208">continue reading<a/>questions@markallenonline.com (Luis Vargas)Thu, 29 Sep 2011 00:00:00 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=207<img src="http://www.markallenonline.com/images/mortonsneuroma.jpg" align = "right" hspace = "12" vsspace= "8" alt="Morton's Neuroma"/><![CDATA[&lt;p&gt;I just got back from a farlek run with my wife, and we were discussing injuries. In her case, injuries happen more often now as she gets older, but I’m not sure that is my case. I remember limping to the start of my high school cross country meets. My knees hurt but not once the gun went off. I have no idea how I pulled that one off, but it's the honest truth. &lt;p&gt;Last March I did Ironman San Juan, and I had to survive a couple of injuries: one a little serious to my calf, and oth ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=207">continue reading<a/>questions@markallenonline.com (Luis Vargas)Thu, 12 May 2011 00:00:00 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=205<img src="http://markallenonline.com/images/luissanjuan300.jpg" align = "right" hspace = "12" vsspace= "8" alt="Luis in San Juan "/><![CDATA[&lt;p&gt;Ironman San Juan 70.3 is now in the books. Before I get into the details, I must tell you that this is a race everyone needs to do at some point. From the perfect water to the 56-mile ride over closed roads to the picturesque and challenging run, this race is sure to become a classic. The people of Puerto Rico and the organizer did a tremendous job, and triathlon in Puerto Rico has reached a new level. It was a priviledge to be there and I am glad I was there as the official coach and a ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=205">continue reading<a/>questions@markallenonline.com (Luis Vargas)Sat, 26 Mar 2011 00:00:00 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=204<img src="http://www.markallenonline.com/images/weightscale.jpg" align = "right" hspace = "12" vsspace= "8" alt="Scale"/><![CDATA[&lt;p&gt;My goal this spring is to do the Boulder Bolder 10K road race. Well not just do it, but do it in a time that I can be proud of. Back in my early 30s I used to consistently get on the top 10 of my age category. My 10K PR is 36:12 on that course. In a race this size the categories are actually single age. That means my competition will be all 49 year olds in 2010. Looking at the results from prior years that means running a 10K under 41 minutes. Piece of cake right? Well not so fast when ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=204">continue reading<a/>questions@markallenonline.com (Luis Vargas)Fri, 15 Jan 2010 20:17:28 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=203<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/longs.jpg" align="right" hspace="12" vspace="8" Alt="Winter Riding">Yes it's that time of the year again. Just a couple of days ago I went to my club for a master swim workout and I could not find a parking spot. The place was packed. Everyone is all excited to start a routine, lose some weight and train. But give it a few weeks and I will find a parking spot right away.<br>Similarly happens with our athletes that we coach. I have had to answer a f ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=203">continue reading<a/>questions@markallenonline.com (Luis Vargas)Sat, 09 Jan 2010 02:37:21 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=201<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/Kona2009SunSet.jpg" align="right" hspace="12" vspace="8" Alt="Sunset">The 2009 Ironman World Championships are over and the defending Champions took care of business and continue to be the reigning champions for one more year. Chrissie Wellington not only defended but also broke the course record. As I mentioned yesterday if she made no mistakes she will win. She did exactly that. What a great talent she is.<br><br>I personally did not watch the ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=201">continue reading<a/>questions@markallenonline.com (Luis Vargas)Sun, 11 Oct 2009 13:38:53 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=200<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/KonaRaceMorning.jpg" align="right" hspace="12" vspace="8" Alt="Kona church">Here we go again, it’s the night before the Ironman and 1700 of my closest friend are trying to get some rest and going over the race over and over in their mind. I hope they can get some sleep. It is not easy but the key night of sleep is the night before not tonight. Many people are able to not get any sleep and still have a great race.<br><br>The day before the race is ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=200">continue reading<a/>questions@markallenonline.com (Luis Vargas)Sat, 10 Oct 2009 05:43:11 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=198<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/Konabreakfast.jpg" align="right" hspace="12" vspace="8" Alt="2009 Kona Breakfast">Today is generally a day off for our athletes so starting the day with a nice breakfast is the way to do it. We like to do this with our athletes and their significant others. This year we also got tons of schwagg for them. Shirts from Kiwami and Tyr, googles and hats from Tyr, race hat or visor from Headsweats, hydration belt small baggy from Fuelbelt, socks from Wig ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=198">continue reading<a/>questions@markallenonline.com (Luis Vargas)Fri, 09 Oct 2009 04:49:54 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=195<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/KonaTeamRun2009.jpg" align="right" hspace="12" vspace="8" Alt="Lava fields">The day started fairly mellow as I met the team and we chatted for a little while abou the nuenaces of the Hawaii Ironman swim. Then we went and swam for about 30 minutes. I wore my Xterra skin suit and it felt great. It is always a good idea to try these suits out as the can chafe in certain areas like the next and under arms. I breathe to the left all the time so I tend ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=195">continue reading<a/>questions@markallenonline.com (Luis Vargas)Thu, 08 Oct 2009 05:42:18 GMThttp://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=194<img src="" align = "right" hspace = "12" vsspace= "8" alt=""/><![CDATA[<IMG SRC="http://www.markallenonline.com/images/LavaFields.jpg" align="right" hspace="12" vspace="8" Alt="Lava fields">So it takes the Hawaii ironman to be this weekend for me to write on my blog finally eh? I think FaceBook is taking away anytime I have to put thoughts down. So I welcome you to be my FaceBook friend. <A href="http://www.facebook.com/r.php?invid=512288726&key=55G5QVPYSTXAYELDSGX">click here</a> <br><br>The flight into Kona was fairly uneventful. I sat very near the voice of ... ]]><a href="http://www.markallenonline.com/Blogs/AdminBlog.aspx?bid=194">continue reading<a/>questions@markallenonline.com (Luis Vargas)Wed, 07 Oct 2009 05:17:30 GMT