May 4, 2018

Head Coach -

Alright guys, let's talk about tapering. Tapering is something that you do before you lead up to an important race. Typically for longer distance events, we look at doing what's called a taper period. Simply put, a taper period is a period of time before a race when you reduce both the volume and the intensity of your run work outs.

You should have been working super hard and have come...

March 22, 2018

Head Coach -

For most runners, there is a love-hate relationship with hills. Mid-workout a big nasty hill can tear out your soul and leave you bent over clasping your knee-caps. Post workout, however, once the benefits of the work you put in are realized, you can see significant improvements in your running performance. 

In this weeks post, we'll take a look at the reasons you'll want to incorporate...

February 8, 2018

Head Coach -

If you're looking to run faster, stronger or simply just be more durable as a runner, the Tempo Run should be a regular workout in your rotation. If you're a bit confused and asking; How do I run a tempo run? What pace should I run?  How far should it be, well slow down (at least for a moment) and let me explain.

The intensity of a Tempo Run is best described at a pace that is comf...

December 22, 2017

Head Coach -

For most runners winning the marathon you signed up for is far from the goal.  Likely it's living to tell about it, and perhaps being able to sport the fashionably obnoxious race shirt. And, for most people you're competing against only one person...........the spandex clad warrior in the mirror.

It's interesting to me that we call these running events "races" when 98% of the pack...

November 10, 2017

Head Coach -

For most runners "Faster" tends to be a top priority when it comes to measuring success and setting goals. It may be directly connected to a race distance and a desire to improve your time, or it may just be seeing your training paces get quicker. 

 One of the most powerful benefits of running is achieving milestones and proving to yourself what you're capable of when you put your mind...

November 7, 2017

Head Coach -

In this weeks blog we join coach Ian at the whiteboard as he walks you through Anaerobic Threshold. What is happening in your body while running, why do you care, and how can you train to build up your Anaerobic Threshold? 

 

October 30, 2017

Head Coach -

As winter is quickly closing in and Jack Frost is nipping on the heels of your Asics, it hard to keep making progress. For some people, the treadmill is a welcome place to put down some miles, and for others it’s more of a mind numbing torture device. Regardless of which camp you’re in, there’s a good chance you’ll eventually find yourself running on one.

Here are some great benefits a...

October 19, 2017

Head Coach -

Is the key to improving your performance, and reducing running injuries found in your running cadence? There is definitely a huge connection and we'll get you up to speed on what it means, and how to do it. 

So the first thing to get clear is the definition of Running Cadence, which is pretty straight forward to understand. Simply put, it's the number of times your feet contact the grou...

October 5, 2017

Head Coach -

Winter is just around the corner, and if you live in a climate where Jack Frost comes out to play, you're going to want to be ready to fight back with the right running gear.  Here is a list of my top 3 must have items that get me safely through the cold season

I've never been a big fan of running on a treadmill.  Not to say you can't get quality runs on them during the winter, but I...

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