Workout Tuesday December 11th, 2012

"You've got to get up every morning with determination if you're going to go to bed with satisfaction."

- George Lorimore

Beginner and Intermediate
If you're working out today, do yesterday's workout.  

Article->Work Life Balance

Workout Monday December 10th, 2012

"If running is difficult, run more. (This applies to anything in life)"

- Tom Fleming

Week 7 of 16

Beginner
3 Min Easy Pace- Easy pace is conversation pace
3 Min Walk
10 X (2 min easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Pace - Conversation pace = Easy Pace
6 Strides- 20 -30 seconds of acceleration, not an all out sprint

The workout this past Saturday was to pair up and run to the top of one of the hills at Papago Park and watch the sunrise.  It was a beautiful morning!

Workout Thursday December 6th, 2012

"The very nature of long-distance running resonates with the Japanese spirit. Endurance, perseverance, and the will to never-give-up-no-matter-how-damn-uncomfortable-it-gets are core Japanese values. A popular proverb is Nana-korobi, ya-oki

. (Fall down seven times, get up eight times.) One of the highest compliments that can be paid to an athlete is to say that he or she has makenki, roughly translated as 'the spirit not to lose.'"

-Brendan Reill

Week 6 Of 16

Beginner and 

Intermediate

If you get out and run today, do yesterday's workout

Article-> How To Breathe

Workout Wednesday December 5th, 2012

"In western society, many of us seem to lose our youthful enthusiasm and simple delights as we grow up. Thankfully, running provides an opportunity to experience those emotions

anytime we like. The trick is learning not to dwell on the superficial things that we think will help us run better or faster. I like to remind myself that Abebe Bikila trained without a watch, did long runs without drinkin

g Gatorade, and won the Olympic marathon without shoes. 

I'm not advocating that we all start running barefoot, but we should rediscover such simple gifts in other ways. Leave your watch at home sometimes before you run.

Savor the child-like joy of moving across the earth under your own power. Run barefoot in the grass. Stop and look at the view at the top of a hill, or gaze at the water in the stream you are crossing.

Seek out your own valley of love and delight. Be thankful for your ability to run, and take pleasure in the fact that you are able to do it. Enjoy every mile of the journey, because we never know when we may be in the homestretch.

Really, these should be the easy things to do."

-Donald Buraglio

Week 6 of 16

Beginner

3 Min Easy Pace- Easy pace is conversation pace, nice and easy

3 Min Walk

6 X (3 min Easy pace with 2 min walk)

4 Min Walk

Intermediate

10 Min Easy Pace- Conversation pace is what easy pace is all about

2 Mile Threshold Pace- Threshold pace is comfortably hard

2 Min Rest

1 Mile Threshold Pace

10 Min Easy Pace

Workout Tuesday December 4th, 2012

"Arrive expecting to push yourself.  Leave with no regrets."

-Unknown

Week 6 of 16

Beginner and Intermediate
If you run today, do yesterday's workout.  

Article-> Achieve Greatness In Your Life

That's us in the background knocking out burpees.

Workout Monday December 3rd, 2012

"We are different, in essence, from different men.  If you want to win something run 100 meters.  If you want to experience something run a marathon."

- Emil Zatopek

Week 6 of 16 

Beginner
3 Min Easy Pace- Easy pace means you should be able to hold a conversation while running
3 Min Walk
10 X (2 min Easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Run- Easy pace is nice and relaxed, think conversation pace
6 Strides- Pick up speed for 20-30 seconds- It's not an all out sprint- Take a min break between efforts

Article-> Start Slow Finish Fast

Chris and Jason

Workout Monday November 26th, 2012

"Life is a positive sum game.  Everyone from the gold medalist to the last finisher can rejoice in personal victory."

-George Sheehan

Week 5 of 16

Beginner
3 Min Easy Pace - Should be able to hold a conversation during easy pace runs
3 Min Walk
10 X (2 min Easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Pace
6 Strides- 20-30 seconds of accelerated running, it's not an all out sprint

Article-> Jack Daniels - Not that Jack Daniels

Come out and run with us

Workout Tuesday November 20th, 2012

"Relentless forward motion!"

- Tom Riley

Week 4 of 4

Beginner,
If you're running today do yesterday workout

Intermediate
Do yesterday's workout if you're getting out today

Article-> Principles and Needs

Renee takes a quick pose as she starts her first leg(8 miles) at Ragnar Vegas.

Workout Monday November 19th, 2012

"It's at the borders of pain and suffering that men are separated from the boys." 

- Emil Zatopek

Week 4 Of 4 

Beginner
5 Min Walk
10 X (1 min easy pace with 1 min walk) - Easy pace means yo can hold a conversation while running
5 Min Walk

Intermediate
30 Min Easy Pace - You should be able to hold a conversation 
6 Strides - 20-30 seconds of fast running- It's not an all out sprint

Breakfast after the run.  Come out and meet us this next Saturday!

Workout Friday November 16th, 2012

"Running should be a lifelong activity.  Approach it patiently and intelligently, it will reward you for a long, long time."

- Michael Sargent 

Week 3 Of 4

Beginner
5 Min Walk
6 X (1 min Easy pace with 30 second walk) Should be able to hold a conversation during easy pace
8 X ( 30 second Easy pace 1 min walk)
4 Min Walk

Intermediate
10 Min Easy Pace - You should be able to hold a conversation during easy pace
6 X (1,000m Threshold pace with 1 min rest) - Threshold pace is comfortably hard
10 Min Easy Pace

Article-> Mobilization

This was exchange 1 of 3 between Danny and I.  

Workout Thursday November 15th, 2012

"On the 7th day, God did an easy 3."

-Unknown

Week 3 of 4

Beginner and Intermediate
If You train to day, do yesterday's workout.

Article-> Serious

Finish line at Ragnar Vegas.  

Workout Wednesday November 14th, 2012

"You don't have to be great to start, you have to start to be great though."

-Joe Sabah

Week 3 Of 4

Beginner
5 Min Walk
7 X (2 min easy pace with 1 min walk) - Easy pace means you should be able to hold a conversation
4 Min Walk

Intermediate
10 Min Easy Pace - Easy pace is your conversation pace
3 X (1 mile threshold pace with 1 min break) - Threshold means comfortably hard, don't go all out
10 Min Easy Pace 

Chris is in the far left of the picture.  It was 27 degrees, really really windy and just started snowing when Chris started running.   

Workout Friday November 9th, 2012

"Everyday is a good day when you run."

-Kevin Nelson

Beginner
5 Min Walk
6 X (1 min easy pace with 30 second walk) - Easy pace means you should be able to hold a conversation
8 X (30 second easy pace with 1 min walk)

Intermediate
10 Min easy pace- Easy pace means you should be able to hold a conversation.
6 X (1,000m  Threshold pace with 1 min rest)- Threshold means comfortably hard
10 Min easy pace

Article-> Doping and Charlie Francis

Good luck to Mikey and James, they're competing at CrossFit 480 this weekend.  Good luck to those doing Ragnar this weekend (Renee, Jason, Ali, Eleanor and Me (Tom).  

Emily, Iris and Emma

Workout Thursday November 8th, 2012

"The five S's of training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit."

-Ken Doherty

Beginner
If you're running today, do yesterday's workout.

Intermediate
Same for this crew.  Do yesterday's workout if you're working out today.

Article-> Rowing = Pain

Workout Wednesday November 7th, 2012

"Run like hell and get the agony over with."

-Clarence Demar

Week 2 of 4 Base Building

Beginner
5 Min Walk
7 X (2 min easy pace with 1 min rest)- Easy pace means you should be able to hold a conversation
4 Min Walk

Intermediate
10 Min Easy Pace - Should be able to hold a convo during this portion of the run
3 X (1 Mile threshold pace with 1 min rest) - Threshold means comfortably hard
10 Min Easy Pace

We wont be having a run this Saturday.  Mike and James are doing a competition.  Juan will be out of town visiting family.  I (Tommy) will be racing in Vegas.  We'll catch up next weekend.

Article-> Stop Aging Out Of the Race

Mike and dem Lulu girlz!  They always do an awesome job supporting they community.

Workout Tuesday November 6th, 2012

"Running is a big question mark that is there each and every day.  It asks you, "Are you going to be a wimp today or are you going to be strong today?"

-Pete Maher

Beginner

If you're running today, do yesterday's workout.

Intermediate

Yep, if you're going to get out today do yesterday's workout.

Article-> Build your Base

Mike got 2nd place out of 140 this past Saturday at the Functional Fitness 5k.  Nice work!

Workout Monday October 5th, 2012

"It hurts up to a point and then it doesn't get any worse."

-Ann Trason

Week 2 of 4 We're working on building a base.

Beginner
5 Min Walk
10 X (1 Min Easy Pace with 1 min walk)- Easy pace means you should be able to hold a conversation
5 Min Walk

Intermediate
30 Min Easy Pace- Yep, hold that conversation while you're running.
6 Strides- Strides should be 20-30 seconds long- It's not an all out sprint, just pick up the speed a little- These should be quick light runs- Take 1 min break between these

Article-> Mental Toughness

Congrats to Libbi!  She ran her first 5k race!  Ali and Danielle helped get her through.

Workout Friday November 2nd, 2012

"I'm going to work so that it's a pure guts race at the end, and if it is, I'm the only one who can in."

-Steve Prefontaine

Beginner
5 Min Walk
6 X (1 Min Easy Pace With 30 Second Walk)-Easy Pace Means You Should Be able To Hold A Conversation While Running
8 X (30 Sec Easy Pace With 1 Min Walk)
4 Min Walk

Intermediate
10 Min Easy Pace
6 X (1,000m Threshold Pace With 1 Min Rest)-Threshold Pace Means Comfortably Hard- If You Don't Know What That Means, Get Your Ass To The Track And Experiment A Little-You'll Figure Out What Comfortably Hard Is After A Couple Laps- Have A Fun Day!
10 Min Easy Pace

Workout Thursday November 1st, 2012

"The will to win means nothing if you don't have the will to prepare."

-Juma Ikangaa

Beginner
If you get out to run today, do yesterday's workout.

Intermediate
Do yesterday's workout if you're running today.

Workout Wednesday October 31st, 2012

"Don't bother trying to be better than your contemporaries.  Try to be better than yourself."

-William Faulkner

Beginner
5 Min Walk
7 X (2 Min Easy Pace With 1 Min Walk)- Easy Means You're Able To Carry A Conversation
4 Min Walk

Intermediate
10 Min Easy Pace
3 X (1 Mile Threshold Pace With 1 Min Rest)- Threshold Means Comfortably Hard
10 Min Easy Pace

Article-> Foam Roller

Sharon and Cecily

Workout Tuesday October 30th, 2012

"The miracle isn't that I finished.  It's that I had the courage to start."

-John Bingham

Beginner
If you train today, repeat Monday's workout.

Intermediate
If you run today, repeat Monday's workout.   

Article-> 100 Running Tips 

Workout Monday October 29th, 2012

"Regardless of the phase of training you're in, always know why you're doing what you're doing.  Have some goals."

-Jack Daniels

Beginner
5 Min Walk
10 X(1 Min Easy Pace With 1 Min Walk); Easy Pace Means You Should Be Able To Hold A Conversation
5 Min Walk

Intermediate
30 Min Easy Pace- You Should Be ABle To Hold A Conversation
6 Strides- 20-30 Seconds Quick Light Runs; Rest 1 Min Between

Article-> Bring Your  "A" Game To Big Races

This Week's Run October 26th

Will be a trail run.  We're going to the McDowell Sonoran Mountain Preserve.  We'll meet at the Gateway trailhead at 18333 N. Thompson Peak Pkwy.  We'll have a short route and a long one.  See you guys there at 7 in thee AM.  


I like videos for motivation.  Here's a good one.  See you guys on Saturday!

Get Well

Amber took a spill box jumping and tore her ACL.  Beast Modal is going to be pissed when he catches wind of this!  Wanted to send good vibes your way and wish you a speedy recovery.  Get well soon!

This picture was taken back when Amber was a Noob.  Totally disregard the way she has her bar loaded up.  Mismatched bumbers is totally normal in Noob World.

      

Crush Your Sole Run October 20th, 2012

The run this week will be at Corona Del Sol High School.   Come out and run with us at 7am.  Help us get the word out and invite your friends.  Help us build this community, we need more peeps up in this mug!

I've been reading a really good book written by Tim Noakes about running.  I've found so many pieces of information that pertains to coaching and life.  Having the right mental mindset will get you successfully through a race, through a workout and more important through a fulfilling life.

What's your mindset?

I'm a perfectionist, I set very lofty goals.  That's good to a point.  I surpassed that point of being healthy.  When I wasn't reaching those goals, I was extremely tough on myself.  I felt that I was a failure.  I would feel horrible about myself, it effected all aspects of my life.  WRONG MINDSET!

 I've been working on not being such a perfectionist and enjoying the journey more that the outcome.  I still set goals, they're just not set in stone.  You tend to enjoy life more and have a greater appreciation for yourself when you don't beat your self up with self criticism.  That in turn, makes you way more funner to be around!  If you realize you have the wrong mindset, start changing it.

 After the run this weekend, sit next to Juan at breakfast.  He's constantly smiling.  You can't help to smile back, I swear you can't!  Serious, try it!  He has a great outlook on life.  He's got the right mindset!  I'm sure he'll have a few tips for on getting your shit right.  What ever you do, don't end up next to Angie.  Hahaha, just playing, kinda.

Here's a video of my boy Tim Noakes dropping knowledge.  Mindset To Succeed

See  you guys on Saturday!

Tom

Crush Your Sole Run 10/13/12

I know you've all been wondering where we will be running this week and can hardly wait to find out! We will be back at Corona Del Sol this Saturday and Juan will be coaching the group. If you haven't met Juan yet check out last weeks post. This guy is legit! I'm sure he's got something great planned. So come out and learn something new.

In case you are new to the game and haven't been there before here is the address: 1001 E. Knox Rd., Tempe. The school is on Rural North of Ray and South of Warner. You should park in the lot off of Rural (not the lot on Knox).  Have a great rest of the week and we'll see you on Saturday. Boom!

The Crush Your Sole Team - A Mountain Run

Juan's 50K

Juan had a 50k race this last weekend called the Javelina Night Run.  The race started at dusk and participants ran through the night.  Juan placed 16th out of 74 racers.  Excellent job!  If you haven't had a chance to meet Juan, you're missing out.  He always has a huge smile on his face, you can't help but smile back.  I tried, doesn't work.  He has a great outlook on running and a better one on life.  Come out and meet him.  He'll be coaching this next week's track workout at Corona Del Sol High School. 

If you guys take part in any races, send us pictures so we can get them posted. 

 

 
     

This Week's Run 9/29/12

This weekend we'll meet at Freestone Park in Gilbert.  Gene Francis will be will be running the show. Gene is a RN and coaches CrossFit on the side. He has a love/hate relationship with running so this should be a lot of fun. Can't wait to see what he has planned! Don't forget the best part, breakfast afterward!

Breakfast Fun at U.S Egg

Crush Your Sole Run 9/22/12

Hope you guys are having a good week so far!  This Saturday at 7am the track workout will be at Corona Del Sol Highs School in Tempe.  Mikey will be leading this workout.  Click here for a map.  We'll grab breakfast afterwards.  See you guys soon!

Mc G, Em's, Shanny and Ali

The Beginning

Thank you all for coming out to our first track workout! It was lots of FUN! I'm really excited about this year's running season and looking forward to getting to know everyone better. A big part of this program is the community aspect so if you can stick around after the workout next week we'll go grab breakfast.

If you missed today's workout head out to a track sometime this week and run a 2 mile for time or if you are new to running start with 1 mile. This is going to be a benchmark for the season so make sure to write down your time.  You can also plug your info into the McMillian Run Calculator to get an estimate of times to hit for future races.

We will also be adding 2 new gyms to the team as well! CrossFit Free Range in Tempe and CrossFit Crew in Chandler.

Next week we'll meet in Chandler at Corona Del Sol. We'll post more info and directions later! See you next week!