I will be out of town September 3 - 24, with no phone or text service. I will be checking email sporadically. If you need to contact me the best way is through Facebook Messenger. Classes are running as scheduled, with subs Kaili and Jen covering the groups I coach. There will be a class update email going out on September 16; the website won't be updated until I return.
Swim Bike Run
TRAIN WITH PURPOSE
Multisport Training of Alaska offers group and individual training opportunities for swimmers, bikers, runners and triathletes. Workouts are designed to help you reach your goals while having fun.
ABOUT MULTISPORT TRAINING OF ALASKA
I was fortunate enough to be in the first wave of girls to benefit from Title IX, the legislation that guaranteed girls and women equal treatment in education, including in sports. I was lucky to be born and raised in Anchorage, Alaska, a city and state that breeds tough and independent women, to parents who instilled a love of the outdoors and activity. We hiked the Chugach in the summer and skied at Arctic Valley in the winter. I played co-ed Little League baseball and played on the first Boys and Girls Club soccer team in the early 70s. I loved “Field Day” at Lake Otis Elementary, finding my passion for running and took swim lessons at The Spa, the first pool in Anchorage. At East High School, I was a three sport athlete in cross-country running, cross-country skiing and track. I continued to play soccer, although it wasn’t a high school sport yet, and I had the opportunity to play soccer at the college club level (this was before soccer was a NCAA sport) when I went to college at the University of Oregon in Eugene. It was in Eugene where I was first introduced to triathlon, competing in my first triathlon in 1984.
In the 1980s I started lifeguarding and teaching swim lessons at the Anchorage Community YMCA, eventually holding positions as the Membership Director and the Fitness Director. In the 1990s and early 2000s I returned to my high school alma mater, East High School, as high school cross-country running and track coach, leading the girls’ cross-country running team to region and state championships as well as individual boys' and girls' titles in cross-country running and track events. During this time I was also coaching track workouts for the Alaska Sports Academy. In 2003, when the owners decided to move out of state, I moved into the gap and created Multisport Training of Alaska. Since that time, I have coached thousands of people, from beginners to elite age groupers.
My coaching philosophy is pretty simple: keep it fun. Training shouldn't be drudgery and while it can be hard, you should enjoy what you are doing or at least have a sense of accomplishment when it is over! With over 40 years of competitive experience and over 30 years of coaching experience , I can guide you in a safe and effective training program that will help you reach your goals and keep you active for a lifetime.
I am a big believer in the power of group training. Groups can help you achieve results you never imagined in your training and racing, but more importantly they provide a sense of community and accountability to others who share your fun. While it is important to have an individual training schedule that you consistently follow, supplement that schedule with groups to challenge yourself and stay connected to others.
Lisa has been swimming, biking and running since childhood and competed in her first triathlon in 1984. She has won the Gold Nugget Women's Triathlon, the Eagle River Triathlon, and was named Alaska Triathlete of the Year in 1996 and 1999. She has competed at USAT Age Group Nationals and at the Ironman 70.3 World Championship. She has also won many running races, including the Get High 50K in Telluride, CO. In her 50s, she is still a top contender in her age group as well as overall. Lisa is a level one certified USA Triathlon coach and a level one certified Road Runners Club of America coach.
Larrell has been swimming since childhood and competed at East High School where she still holds a school record. She went to college at BYU where she swam the 500 and 1650, helping BYU win the WAC conference championship two times. She also ran at East and soon found her way to triathlon. She is a perennial top contender at the Gold Nugget Triathlon and has won the State Championship Triathlon, competed at Best of the US, and at Age Group Nationals. She has coached all ages and levels, from swim clubs to high school teams to adult training groups.
I offer swim and run group training, private technique work, training consultations, and individual custom plans.
Swim Training Groups
Workouts designed to improve your fitness and/or racing abilities. Groups can be joined at any time and are for all levels. Every group has a beginner lane! Held at the Moseley Sports Center pool on the APU campus. The facility fee is included in the cost of the class.
Tuesdays, 6 - 7 a.m., YEAR-AROUND, Coach Larrell
Wednesdays, 9:30 - 10:30 a.m., mid-August - May, Coach Lisa
Wednesdays, 8 - 9 a.m., May - mid - August, Coach Lisa
Thursdays, 6 - 7 a.m., YEAR-AROUND, Coach Larrell
Fridays, 6:30 - 7:30 p.m., mid-October - May, Coach Lisa
Swim Technique Groups
Primary focus is on improving technique, designed for beginner to intermediate swimmers. Limited to 12 participants. Held at the Moseley Sports Center pool on the APU campus. The facility fee is included in the cost of the class.
Mondays, 6:30 - 7:30 p.m., year-around, Coach Lisa
Wednesdays, 6:30 - 7:30 p.m., year-around, Coach Lisa
Beginning Swim Groups
A group for the true beginner with little to no swim experience. If you have difficulty putting your face in the water or making it to the end of the pool, this is the class for you. Offered at least once a year, usually in the late summer/early fall, in a 4-week block meeting twice a week.
Run Training Groups
January - April focus is tempo and speed. May-August focus is 10K and faster intervals. September - December focus is on technique, strength, and speed. Groups can be joined at any time and are for all levels, even walkers who are starting to run. Workouts benefit every running and triathlon race distance. Held at the Dome during winter months. Dome fee is not included in the cost of the class. Held at various outdoor locations during the spring, summer, and fall.
Tuesdays, 9:30 a.m. and 6:30 p.m., January - August, Coach Lisa
Thursdays, 9:30 a.m. and 6:30 p.m., September - December, Coach Lisa
Water Run Training Groups
Fast paced interval workouts in the deep water at Service High School pool. The facility fee is included in the cost of the class. Great for healthy runners who want a low-impact running workout, injured runners who want to keep their running fitness or walkers who can't run but want a hard workout.
Thursdays, 9:30 a.m. and 6:30 p.m., January - late May, Coach Lisa
Thursdays, 12:15 - 1:15 p.m. and 6:15 - 7:15 p.m., late May - July, Coach Lisa
Thursdays, 9:30 a.m., August - mid-September, coach Lisa
Tuesdays, 9:30 a.m., mid - September - November, Coach Lisa
Tuesdays, 8:30 a.m., December, Coach Lisa
Tuesdays, 6:30 p.m., November - December, Coach Lisa
PRIVATE TECHNIQUE WORK
I offer private swim lessons for one person for $60/hour or for two people for $80/hour ($40 each). I work out of the Moseley Center Pool at Alaska Pacific University. Private lessons are during lap swim time and individuals pay the APU entry fee of $5/visit or $45/10 visits. If you have a group larger than 2 people I can rent the pool; ask for a quote which will include the pool rental fee.
While biking isn't as technique dependent as swimming, a technique session can help you figure out how and when to shift, how to ride different terrain, basic bike maintenance (including breaking down and building up your bike for travel), and race strategies. Bike technique sessions are $60 for one person or $80 for 2 people. Ask for a quote on a larger group.
Your run technique is highly individual, although there are certain common techniques that can help you become a more efficient runner. However, my personal philosophy is that your time, money and energy is better spent running with a group where you can get feedback from your coach in a more fluid environment rather than focusing on small details.
CONTACT ME DIRECTLY TO SCHEDULE TECHNIQUE WORK
TRAINING CONSULTATIONS AND CUSTOM TRAINING PLANS
Training plans are part science, part art. An effective plan for a goal race is usually 16 - 24 weeks long, built in changing and specific 4 week cycles. I can help you with a training plan that works for your life based on sound training principles.
A TRAINING CONSULTATION is an hourly one-on-one planning period and can be scheduled one-time only or more commonly, every 4 week cycle of training. The cost is $60/hour/minimum.
A CUSTOM TRAINING PLAN is more formal; each 4 week training cycle is generated to you in an Excel spreadsheet and you have unlimited text and email support, discounts on training groups and a once monthly meeting or technique session. There is a 1 year commitment and the cost is $195/4 week cycle.
CONTACT ME DIRECTLY TO SET UP AN APPOINTMENT FOR A CONSULTATION OR FOR MORE INFORMATION ABOUT INDIVIDUAL CUSTOM TRAINING PLANS
The fall session started on August 20. The groups are Tuesdays 6 - 7 a.m., Wednesdays 9:30 - 10:30 a.m., and Thursdays 6 - 7 a.m. The Friday 6:30 p.m. group will start on October 11.
WATER RUN GROUPS
A new session of water run started on August 1. Water run is currently on Thursdays at 9:30 a.m. and will switch to Tuesdays at 9:30 a.m. on September 24. The evening group will start on November 12, 6:30 p.m. The evening group does not run during high school swim season.
Fall run groups are on Thursdays, 9:30 - 10:30 a.m. at Waldron Lake Park, and 6:30 - 7:30 p.m. at Service High School. Fall run groups start on September 26 and move inside the Dome once the snow sticks.
The current session of Tech Swim is full. The next session will start on October 28.
Technique Swim classes are limited in size to 12 participants. I begin filling the next class about 2 weeks before the end of the current session. Please email me to be placed on the wait list.
MULTISPORT IN 2018
I'll be training with Andy Duenow to learn bike fitting at Trek of Anchorage. I should be available for fits at Trek by spring.
Listen to Outdoor Explorer on KSKA on the first Thursday broadcast of each month from 2 - 3 p.m. to hear my segment "Training Calendar." I will be chatting with host Charles Wohlforth about training for popular endurance races. Click on the link below to find the most recent segment at 50:07 in the broadcast.
My personal race schedule
Oracle Rumble 50K trail run - First place in age group, 5th woman overall, 19th overall, 6:22
Lavaman Olympic Triathlon - First place in age group, 15th woman overall, 2:29:30
Gold Nugget Triathlon - volunteering instead of racing
Eagle River Triathlon - race sponsor, didn't race this year
Kesugi Ridge Traverse - first master woman, 7:51, definitely the hardest 50K/30 miler I've ever done
Rock the Bay Olympic Triathlon - first place in age group, second woman overall
Grand Circle Trailfest - a fun three days of social trail runs; I didn't even pay attention to the results!
Waco 70.3 Ironman - won my age group and now heading for the World Championships in Nice, France!
I'll be working towards the Road Runners Club Of America Level 2 certification with on-line courses plus an in-person one day course.
The year started with race travel plans that included Lavaman, Pacific Crest Festival Olympic Triathlon, and the World 70.3 Ironman Championships, plus a slew of local races. Unfortunately, a car accident in February derailed those plans but it was still an educational year filled with opportunities and fun adventures.
At the end of January, I attended a week-long mechanic course at the United Bicycle Institute in Portland, Oregon. Bill Fleming at Trek of Anchorage then hired me as a part-time seasonal bike builder.
After suffering whiplash in a car accident that totaled my car, I was unable to train and compete for months. The first thing I could do with minimal pain was long slow trail runs. The North Face Endurance Challenge 50K in San Francisco had been on my bucket list for years. After a fun summer and fall of trail running with Val and Martha, I won my age group.
I traveled to Boise for the USAT PNW Seminar with Heather Helzer, coach/owner of Turnagain Training, to pick up CEUs for my USAT coaching certification. We were immersed for 48 hours in triathlon, starting with a swim clinic by Matt Dixon, and covering topics including "Training for the Time Constrained Athlete," "Nutrition for the Endurance Athlete," and "Injuries to the Triathlete: Prevention, Care and Rehabilitation."
One of my favorite projects is coaching the women at Hiland Prison in the Running Free Alaska program. In the spring I was asked to speak at the Anchorage Unitarian Universalist Fellowship about the benefits of a running program in prison. In the fall, I was on stage at Trail Tales, a fundraiser for Alaska Trails, where I told the story of Gina, one of our inmates who trains on the shortest trail in Anchorage in the prison yard and yet has run some very fast times.
SOMETHING TOTALLY DIFFERENT
Paddle boarding is a great cross training activity and a fun and different way to get out on the water. This summer I was certified as a Paddle Board Instructor by Paddle into Fitness, approved by the World Paddle Association.
IN THE MEDIA
As a founding board member of the Alaska Run for Women and a breast cancer survivor, I was featured in an article about the 25th anniversary of the race.
I also began a monthly feature, "Training Calendar," on KSKA's Outdoor Explorer.
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