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.