Name: Olesja
Age: 33
Type of athlete: Runner
Best distance(s): Marathon, half-marathon, ten miler
Personal Record(s): 3.20 & 3.21 (Marathon), 1:29 (half), 1:07 (10 miler)
Why did you join boot camp in the first place?
When I joined CFC I didn’t have any fitness goals in mind. I was recovering from a running injury and was just looking for a non-running but yet challenging and fun workout routine. I enjoy exercising in a group but was not getting the ‘team’ feeling from taking classes at the gym. I got a one month Groupon for the bootcamp and decided to give it a try.
What kept you coming back for more?
I loved CFC from day one. The workouts were fun and challenging and everyone was very friendly and supportive. I instantly felt welcome and couldn’t wait for the next day. Even though I had been using weights and resistance bands before and thought I was an ‘expert’, Tom had to keep correcting my form all the time. Needless to say, by the end of the week my body was sore and screaming for rest (believe me, it takes a lot to get me there)! After the trial month was over I could not imagine starting my day without seeing the CFC crew and getting the burn on.
How long have you been a member?
Since July 2012
How would you classify yourself? (I’m a runner, a triathlete, …something else? a runner
What was your race experience before boot camp?
I’ve been running pretty much all my life and was used to logging a lot of miles, doing speed work and running drills. My race times were getting faster, but I was injured more often than not and every long race (over 20 miles) would inevitably result in a stress fracture or another major issue that would sideline me for months. I was told by the sports therapist that my leg muscles were not strong enough to support the impact caused by running. I had been cross training on my own (with P90X and Insanity DVDs) and doing weight lifting at the gym but couldn’t see how my legs could get any stronger.
What was your typical training schedule during the week? what priorities did you set for training events? How did your boot camp schedule work with your overall training plans?
Although I really enjoyed the bootcamp and started to see the benefits in my core, leg and upper body strenght as well as increased endurance due to the high intensity cardio days, it took a few weeks to make it fit into my training routine. I would run for an hour after the class but felt I didn’t have enough left in the tank for a good running workout. Tom adviced me that I should keep running and my body would eventually adapt. So I did and after about a month I felt considerably stronger. It’s even easier to plan my training schedule now after the addition of the 5 am running workouts (long run on Tuesday and speed workout on Thursday). Tom throws in something new every week, and whether it’s mile repeats, tempo or hill sprints, I always get a great speed workout done.
What did boot camp change about your race day experience?
While attending CFC I saw quite a few bootcampers catch a running bug and start training for races, and then either complete their first 5K, 10K or a half-marathon they never thought they were able to do, or set a new PR. Tom is a runner and a triathlete himself and his times were improving with each race. I was getting more and more curious how he does it on just three runs per week. Another thing I noticed was that he hardly ever got injured and even if he sprained or pulled something he would recover and be back to training within a matter of days. I naturally started asking for advice on running and cross-training but quickly discovered that everything I needed to improve and get faster and stronger was already built in into the workouts and I didn’t really need to do anything extra. The way the classes are designed gives you a well rounded workout including core, balance, upper and lower body as well as plyos and cardio. After I returned to racing I was pleasantly surprised: despite having reduced my running I was able to maintain a fast pace with less effort and burnout. This year I completed two marathons including Boston and Marine Corps feeling strong from start to finish and never hitting the dreaded wall. And the best thing: no injuries! Too good to be true?!
What would you recommend to others in reference to racing and boot camp?
Every runner, cyclist or triathlete must be familiar with the thrill of being a part of an athletic community and the uncontainable urge to share your training and racing experiences with everyone around. This is what you find in CFC: a highly energetic crew of athletes and exercisers at all levels who will welcome, encourage and challenge you every day. Whether you are looking to improve your race goals, just get stronger or rehab from an injury, Tom is always ready to offer training tips and exercise modifications so that everyone can get a challenging yet safe workout.
Is there anything you’d change about your training, boot camp included, to better your performance for next year?
I haven’t been really focusing on my performance goals, it just happened as a side effect. I’d like to see what happens if I do. If I were to improve something I’d focus more on speed and race specific training next year.
Name: Mohsen Sofastaii
Age: 58
Type of athlete: Triathlete
Best distance(s): 70.3
Personal Record(s): Before joining boot camp I did the Kinetic Half-Ironman May 2013 Time: 6:16:32, after joining boot camp I did the Half-Ironman Oct 2013 Time 06:03:09
Why did you join boot camp in the first place?
As a triathlete, year around I focus my training on the three disciplines, which requires most attention (Running, Biking, and Swimming). Come to realization that a stronger core would complement my training, and boot camp was the key to bring it all together!
What kept you coming back for more?
As early as two weeks I felt the difference in my performance, my running became more efficient, engaging all core muscles, swimming pull was much stronger, quads and hamstring were more effecting riding hills!
How long have you been a member?
I purchased a three month Groupon to see if it works for me. Seeing the results, I intend to continue my boot camp training right after a short recovery from a very busy season.
How would you classify yourself? (I’m a runner, a triathlete, …something else?
I am mainly a triathlete that wants to be a stronger runner!
What was your race experience before boot camp?
Races were fine prior to boot camp, though got better after, stronger finish, less walking during long endurance run, and faster recovery.
What was your typical training schedule during the week? what priorities did you set for training events? How did your boot camp schedule work with your overall training plans?
I tried to fit boot camp in my training schedule and not the other way around! I normally did 2-3 swim workout per week mainly in the morning, boot camp Mon-Tuesday-Thursday, spin Wednesday, Friday was the recovery day, then long run on Saturday, and long bike ride on Sundays. At boot camp, we also put a small group together for short runs 2-3 miles after each boot camp sessions.
What did boot camp change about your race day experience?
In my case not extreme, since I had the foundation, but most definitely a confidence booster, felt very strong, very empowering, without any fear or hesitation of failure!
What would you recommend to others in reference to racing and boot camp?
In general every age group can achieve benefits from cross training, boot camp helped me tremendously with what I was missing in my training, such as plyometric drills, and core training, which are essence of good running economy(GET GOOD FORM, GET POWER, GET STRONGER).
Is there anything you’d change about your training, boot camp included, to better your performance for next year?
At my age training year around does payoff on the race day, though training to be more efficient will even complement the race experience. What I wish to do this year is to work-out more smarter and not necessarily harder, example: junk miles of running does not really help me to achieve a PR, what helps me to do more cross training to be a stronger runner!
Peggy Hoyle
I am a 48 year old who took up running about ten years ago. My goal for the last few years has been to qualify for the Boston marathon, but I havent been able to get there. Since working with Tara this Fall, both my speed and core strength has vastly improved. I was able to go out there Satruday and set a personal best in the Marine Corps Marathon at 3:39. It was a considerable improvement on my past times, and it qualified me for Boston.
I enjoy your program, and I think Tara is simply an outstanding trainer and motivator.
Name: Shanda Finnigan
Age: 39
Type of athlete: triathlete
Best distance(s): sprint triathlon
Personal Record(s):
Rock Hall Sprint Tri 2011= 1:43:47, result: won my division
Rock Hall Sprint Tri 2012=1:35:59. Almost a mile per hour faster on the bike and more than 4 minutes faster over the 5k (10:09 per mile in 2011, 8:49 per mile in 2012)! Result: won my division (by a lot).
Why did you join boot camp in the first place? To drop weight and increase core strength.
What kept you coming back for more? This is the MOST fun I have ever had working out. And I’ve done A LOT of working out. The workouts are always changing, the instructors are great people and the other participants help keep you going. Oh – and it TOTALLY works!
How long have you been a member? A little over a year.
How would you classify yourself? (I’m a runner, a triathlete, …something else? Triathlete primarily. Runner in the off-season!
What was your race experience before boot camp? Multiple running races, 10+ triathlons, 2 swim meets.
What was your typical training schedule during the week? what priorities did you set for training events? How did your boot camp schedule work with your overall training plans? Easy run and strength training on Monday, 1 hour swim and 1 hour hard bike Tuesdays and Thursdays, track speed work and strength training on Wednesdays, long run/long ride on Sat/Sun. I usually do boot camp and then go straight into a run or bike workout. There are a lot of boot camp options so it fits pretty well into the training plan. I guess the only priorities I set for training events was go hard!
What did boot camp change about your race day experience? As a triathlete, I use the switch up between different sets at boot camp to train me for the transitions – I mentally think about how my body feels and that this is making me mentally tougher for race day. I think it has really helped my body learn to deal with a quick change between biking to running. As the season progressed, I stopped noticing any fatigue coming off the bike. I was just ready to run!
What would you recommend to others in reference to racing and boot camp? Listen to your body, go hard during build cycles, take it easy during rest weeks/taper time leading up into your A race.
Is there anything you’d change about your training, boot camp included, to better your performance for next year? Honestly, no. NO need to fix what isn’t broken!
Tom Kalka, CEO CFC
Age: 41
Type of athlete: Triathlete
Best distance(s): Olympic Triathlon
Personal Record(s): before BC, after boot camp. 2:17 and after starting to BC on a regular basis 2:14!
It’s true that I’m biased and think that CFC boot camp is the best exercise program out there. But, many people may not fully, truly understand why. In fact, I didn’t fully or truly understand why until several hours after my race on Sunday. Below is my personal testimonial for CFC’s Boot Camp program.
Doing some quick math, I beat 97.5% of everyone racing, and there were over 17,500 people racing! In the 5K I ran a few weeks ago, I also beat 97.5% of the racers and it had over 1400 runners. I’m not bragging because I think I have lots of room for improvement and there were still a ton of folks who beat me. The point is, I’ve had some fantastic race times that I am very proud of. But how I came into those times, to me, has been the most impressive thing. Both of these races I choose to do because they were early in the year and were running events where I could test where I was physically and analyze what I needed to work on before getting into my serious triathlon training. My goals were moderate, I wanted to have good races because of the running I did through-out the winter but I didn’t expect to as fast as I was, or as comfortable racing at those speeds.
Throughout the winter (Jan, Feb and Mar) I was extremely consistent with boot camp almost every Monday, Wednesday and Friday. I only went for runs on Tuesday and some Thursdays (if biking wasn’t an option for one reason or another) and typically a longer run or bike ride on Sunday. This means, I was only running a maximum of 3 times/week, but usually it was only 2 times week. Some of my runs were interval training (specifically designed to improve speed) but I didn’t do more than 3 or 4 of these types of workouts all winter. This is why I didn’t expect my times to be very fast. I knew the distances were not going to be a problem but I didn’t expect the speed.
The only thing I can attribute the fast pace to, is CFC Boot Camp. Between suicides, wind sprints, leap frogs and plyometric jumps of all types my legs are stronger, more agile and significantly more capable of running faster, without the run faster workouts I’ve done in the past. I can’t even begin to imagine what my times are going to look like once I start “training” for my race season. I’m so much further along in the beginning of my season than I’ve ever been before and I owe it all to boot camp.
Lastly, I’ve tried to get ‘athletes’ to join this program during their off season to do boot camp as a cross training routine. Well, #1, I just proved that it works and #2, I’m going to continue with this program through my season and I’m very much looking forward to topping all my previous PRs (Personal Records) from years past!
