Have you heard about the Nike Flyknit yet? No glue, no sewing, and no cutting means no waste…and we have them here at Los Angeles Running Company – COME AND GET’EM!
http://www.nicekicks.com/2012/02/nike-flyknit/
http://ow.ly/i/Qma0
We are full to the brim with XC flats in all sizes (and kids too)!! Come get fitted for your upcoming season!
Our Cross Country group is up and running. HA! HA! Come out and join in the fun this summer…
Our coaches Jordan Varak and his wife Holly and Falco Digiallonardo, are doing a great job leading the runs and the kids are having a blast!
Training schedule is: Mondays, Wednesdays, and Thursdays from 6pm-7:30pm at our store, and Saturdays at 8am.
Weekly prizes for most improved, highest miles, funnest outfit, etc..
Call us today to sign-up! (661) 255-2786
Don’t forget to register for the “Independence Day Classic 5K & 10K” race today!! The price goes up tomorrow. This is a great race and all the proceeds benefit the Cross Country teams of each of the six Santa Clarita Valley High Schools. Come by and pick up your race entry form or go to http://www.scrunners.org/ID5K.html
We will continue to work on speed, pushing your ability to recover from harder efforts.
The workout is warm up and then repeats of 90 seconds at 85-90% effort and 2 minutes recovery. * repetitions for beginners and 10-12 for more experienced runners. The goal is always to concentrate on active relaxation at a high running speed. Look for physical cues if you are having a hard time holding pace. Good arm form, easy swing, relaxed hands. Eyes up and looking forward, no head tilt and a good breathing pattern. Take cues from your body and use those to help you through the fast sections. Ensure you are recovered before the next repeat. If you are having troubles holding pace or form…slow down a bit. You should leave every workout feeling you have one more in you. Stay healthy!
Week 9
The last 8 weeks have been about developing an innate sense of effort and pace. Training your body to handle build up of lactic acid and then recovering from that. For the next two weeks we will introduce a little more pace/speed to the workouts. Increasing your speed conditions your body to handle a harder effort. Reduce the volume and time but increase the efforts.
Warm up is ten to fifteen minutes of slow running. The workout will be one minute of hard effort. Start with an acceleration and in 10-15 seconds you should be at goal pace. Your effort should be at 90% of your ability. Recovery is 2 minutes. Your goal should be 8 repeats for novice and 10 for more advanced. This workout should leave you tired but feeling like you could manage one or two repeats more. As in any speed effort, if you are unable to complete the workout, you are running too hard. Good Luck!
Last week you ran 30 minutes or more of hard efforts and short recovery. This week will be a repeat of the same effort and number of repetitions with a small twist. This time, with a minute to go, you should raise your effort and see how a longer stretch run to the finish feels. On longer efforts like this it is often useful to pick out a landmark that you are trying to reach. After 8 weeks you should be well versed on how far you are able to run in a certain amount of time. This ability to push the pace for longer periods at the end of a race as well as having a finishing kick will give you confidence in the stretch run. As before, always concentrate on good form, especially as you progress and tire from the work out. Stay Strong!
