I hope you're hungry! Great burgers, and food in general along with an incredible beer and wine selection are in store for you! What a perfect way to reward your hard efforts after a workout or race then to head over to Red Cow, show them your new Mile To Marathon DISCOUNT CARD and sit back and enjoy! We are so excited to have Red Cow be a sponsor.
Now, go follow them on Facebook (Red Cow) and Twitter (@redcowmn)
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Mile To Marathon athletes will be pleased to know they will be well taken care of, not only with the help of Dr. Steven Moe of Accelerated Performance Clinic in Eden Prairie, MN but also with generous discounted pricing! I have worked with and have sent numerous athletes to Dr. Moe for several years and have had tremendous results working with him. Dr. Moe has worked with Jim Thome of the Minnesota Twins, Dick Beardsley - record holder of Grandmas Marathon, Craig Waryan - PGA Master Professional along with countless other athletes.
Have a pain in your ankle? There's a good chance it's not actually your ankle that is causing that pain. Applied Kinesiology gets to the root of the issue. Call to make an appointment today! Accelerated Performance Clinic6805 Flying Cloud Dr, Eden Prairie, MNPHONE NUMBER: (952) 833-3038 After you see him and you go run your next big race and you feel the best you ever have, you may just want to bring him a new race poster for his office walls! Mile To Marathon is SO excited to announce it's partnership with Skratch Labs! Straight from their mouths (website), Skratch Labs mission is to use real world science and practice to create the very best nutrition products. Products that taste great, that are made from real all-natural ingredients, and that are designed to optimize performance and health for both sport and life. Check out my favorite video from them about their products! Mile To Marathon athletes will be able to take advantage of team orders 2x per year giving you the opportunity to purchase hydration mixes, bottles, storage containers, t-shirts and even The Feed Zone Cookbook at a significantly reduced price! First team order will take pace in June so stay tuned! If you're not familiar with their products you will have the opportunity to become familiar with them at some of our upcoming long runs. I will set up water stops with their product, varying flavors from week to week so you can try them out. Start to follow them on twitter @SkratchLabs and on Facebook, you won't be disappointed. Time to start hydrating with REAL ingredients! Tempo Runs (T)
Description: Tempo runs help improve running economy. These runs will consist of hard, but controlled intervals with short recovery periods. For example, one workout may look like this: Warm up 1 mile, and then build into a run of up to one hour at 5k to 10 mile pace depending on the race you are training for. Cool down 1 mile. This pace should be “comfortably uncomfortable.” Benefits: -Enhance lactate threshold -Increase your speed over longer distances. -Train heart muscles near anaerobic threshold. -Changing speed changes stride, which will help break their usual stride. Tempo Pacing: Why running faster during a tempo run is detrimental When you push too far beyond your lactate threshold pace, you prevent your body from learning how to effectively clear lactate. Instead of becoming more efficient by handling a moderate and consistent amount of lactate, your body is flooded. It isn’t able to benefit from a prolonged period of lactate clearance. By speeding up, you don’t achieve the benefits of the workout and actually walk away from your tempo run less fit than you would have by staying on the prescribed pace. ...See you on the roads Want to get stronger, faster and more efficient...hit the hills!
Hills Description: Hill training is important to a runner. It is a form of strength training while on the run. Short hills (50-100 meters long) tend to be steeper and long hills (200+ meters) more gradual. Hill workouts can be done on the roads, on grass or on trails. Benefits: -Strengthen quadriceps and other large muscle groups. -Improve form. -Raise the fatigue threshold. -Improve anaerobic fitness. -Build mental toughness and confidence. -Strengthen the back, abdominal and leg muscles. See you on the roads Well....the time has come to start thinking and training for your next goal race! Whether it is your 1st 5K, or your 10th marathon that your looking to PR in, now is the time to put into place the pieces that will help you achieve your goals.
For those that know me, you know that I “preach” that December thru March is when you put in the majority of your base training for the “ENTIRE” year! While it may be difficult to focus on a race that isn’t going to happen until, May…June…or even Oct., by laying the foundation of solid base building programs, when the weather finally starts to break in the spring we can transition to some speed work, the base will help eliminate injuries, provide you with a great springboard towards achieving your goals. So, for those of you that want to get to that next level or just want to start to create a routine, please feel free to contact me so that we can develop a personalized plan to help you achieve these goals. I’ll see you on the roads. |
Coach Ron
Lifelong runner. Professional and passionate coach helping to make running goals a reality for 30+ years. Let's get started making your running dreams come true! Archives
July 2018
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