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...

January 10, 2018

Head Coach -

One of the biggest mistakes made by both new and seasoned runners, is running what we call "Junk Miles". They're called this because the intended training benefits when running at this intensity are dramatically reduced, especially if repeated on a regular basis. 

So lets dig in this week, and make sure you're workouts are not getting kicked to the curb.

Here we go.......

When...

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...

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...

September 27, 2017

Head Coach -

VO2 Max is defined as the maximum amount of oxygen that a person can utilize and transport (via blood) to your muscles while engaged in exercise. As the intensity of a workout increases so does the amount of oxygen the body requires and thus consumes in order to produce energy. So why does this matter?..........Read on. 

For every individual there is a maximum level of oxygen consumptio...

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