Rock & Roots Week #4 Training Blog

The leaves are falling and temperatures are dipping.  It is trail running season!!! Trail running requires strong legs to climb hills on loose ground and a strong core to handle the riggers of the undulating trail routes & surfaces.  

With the in mind, we head out to Hoover Dam in Westerville to Climb Stairs and work on our core with Kettlebells, Sand Bags and more! Sunday 11/12/17, 12 noon on the East Side of the Dam. Frisbee Golf side at the bottom lot by the stairs.

10-15 Min Warm Up


build slowly every minute up to a low Tempo pace


Main set ............X5

:90 at 4% and 5K pace

2 Min Recover walk slowly build back to EZ Jog


10 Min Cool Down with last 4 Minutes walking


2017 was our BEST year to date! However, being a group of dedicated and enthusiastic athletes doesn’t allow us to rest on our laurels.  2018 is full of even bigger and better goals and challenges!

A key element of our teams success’ is the actual team dynamic.  Individuals who are in constant pursuit of personal greatness and committed 100% to deploying discipline daily. Both in life and in athletics.  If that describes you, then we should talk!

2017’s No Limits Hammer Harder team roster gained huge success across a broad field of sports disciplines and an even broader age & gender range.  Men ages 16 - 72 years old.  Women ages 17 - 70 years old. Sports: Triathlon, Cycling, Running, Obstacle Course Racing & Strength Training.


2017 Team accomplishment highlights:
 11 Full Pelotonia 180 miler finishers

10 Age Group Nationals qualifiers

1 70.3 Nationals qualifier

2 First-time marathon finishers

5 First time 70.3 finishers

1 First time Spartan Ultra Beast finisher

5 Ironman finishers

17 70.3 Finishes

Countless PR’s and podiums


Zero DNS (Did Not Start)

Zero season-ending overuse injuries


No matter your age, your goals, your level of experience or how “fast” you are, this team is designed for you.  Our number one criteria is what happens between your ears.  Commitment, enthusiasm, discipline and the fire to be better each and every day.


Let's make 2018 the best year ever! ~ Cheers, Coach Wes