Tag: RunCoach

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BACK: Live from The Track! 8/5/2020

PREPARE YOURSELF

Learn…Practice…Workout

There was A LOT of Sweat at this mornings Track Practice! We did a Ladder Style Workout consisting of: 600-400-400-200-200-200-200-400-400-600. WHEW! It was hard and fast! In addition to the physical workout, I have to say that the mental strength displayed was AWESOME! The group kept their focus, stayed disciplined and RAN STRONG!

Leapfrog: More than Running!

JOIN TODAY!

3 Run Workouts/Week PLUS: Biking, Swimming and Daily Fitness Calendar.

Monday Form & Fundamentals

Tuesday Skills Ride/Coffee/Social

Wednesday Traditional Speedwork

Friday Run Workout

Friday Swim/Social

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MEMBERSHIP and

MONTHLY TRAINING

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Live from The Track: Pace Change Workout. 7/6/2020

PREPARE YOURSELF

Learn…Practice…Workout

It may have been raining a bit this morning but that didn’t stop up from getting our Form & Fundamental Practice in!!

Today was all about “The Mechanics of Pace Change!” It’s the HOW TO Run Fast Workout!

We covered the different muscle engagement and breathing patterns associated with different paces. At Leapfrog we are all about COACHING and #RunningWithPurpose. Being cognizant of how we are running and what happens as our paces/efforts change. It was all good this morning! Enjoy The Video and let me know your thoughts in the comments below:)

Next Up: It’s Traditional Speed Work on The Track this Wednesday! Whistle Drill Wednesday! See YOU Soon @Leapfrog!

JOIN LEAPFROG

SIGN UP FOR JULY TRAINING HERE

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Leapfrog News: 7/5 Thru 7/11/2020

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This Week @Leapfrog 

ON THE TRACK AT COMMUNITY SCHOOL!!
 
  1.  Track Workout Monday 6-7a.m.   Run Fundamental:  Mechanics of Pace Change.  SIGNATURE WORKOUT
  2.  Track Workout Wedneday 6-7a.m. Whistle Drills!
  3. Venetian Village:  The Art of the Indian Run.  6-7a.m.
 
SPECIAL NOTE:  
Community School Gate Opens At  5:50a.m.

 
          ***Track Practices are held at The Community School of Naples.  Check your text messages for the Gate Code or contact me directly at 239-272-7811  
***Friday Workout Meets at Venetian Village (North side parking lot.)
         

DAILY WORKOUTS for Members are now available via Premium Subscription in GoogleCalendar. Not a Member Yet? 
JOIN: PREMIUM Membership HERE

Daily Fitness 
Leapfrog 2020 DAILY WORKOUT CALENDAR
Complete with DAILY RUNNING, STRENGTH, BIKING, & SWIMMING WORKOUTS!!!
The workouts are geared toward General Base Fitness and take between 20 Minute to 1 Hour to Complete.  
LINK TO CALENDAR HERE

More to Offer…More to Gain…More to Membership
PREPARE YOURSELF.

Welcome NEW MEMBER:  Linda Hibben
Thanks For Joining Leapfrog!!  It was nice to meet you at last Friday’s Workout!
I look forward to seeing you at many more Leapfrog Workouts!!
…AND
CHEERS for completing the 12 Minutes of Wall Squats w/Hill Repeats!  That was a tough workout! 
Job Well Done.


 
This Weeks HUGE SHOUT OUT:
Ann Messer & Jim Austin
AND
Chris Smith/Angie Blankenship
We have A LOT of Shout Outs this week!!! 
1st:  Ann Messer and Jim Austin!  Ann & Jim displayed the value of training in a group during their performance on the Wednesday Floating 400’s Speed Workout!  I could see them both working hard and pushing one another…REPEAT AFTER REPEAT!!  Through the Efforts of Each of Them THEY BOTH Maintained a STRONG PACE & GREAT WORKOUT!!  I love watching the push when neither runner backs down!!!  Both stayed strong…Both Worked Hard…AND BOTH GOT STRONGER!!  CHEERS!

2nd:  Chris Smith and Angie Blankenship:  WOW What a Mile They Both Ran on Wednesday’s Timed Mile!!  Angie had her PERSONAL BEST Mile and Chris…Well lets just say he finished Really Strong!!  Angie led the way through 3 1/2 laps…at her personal best pace…and Chris just drafted…THEN in the final 200 meters Chris took off!!!  What a Finish!  Great Teamwork and Great Efforts from both Chris and Angie!!!  CHEERS!!

***Special Note to Ali Gardino:  Ali ran a 5:55 Mile at Wednesdays Track Practice!!!  Gotta Love Sub-6 Minute Mile Pace!!  


Cheers All!!!
 
 


CURRENT TRAINING SESSION:
The Art of the Indian Run
 



Don’t Miss Out:  JOIN LEAPFROG TODAY!  & THEN: SIGN UP FOR THE TRAINING.

 

 
#PREPARE YOURSELF.

Ahh…Running and discomfort, some would say it’s the downside of running.  Who wants to be uncomfortable??? 

It’s one of the hardest things we coach at Leapfrog: Finding Comfort while Uncomfortable.  During speed workouts I like to call it:  “Learning to Dance with the Red Line!”  I love it!!  I love being on the brink of discovering something new!  That’s what happens when you push yourself through an uncomfortable stage: You Discover Something New!  

This July at Leapfrog we are working again on Pace Change.  Starting tomorrow with the Signature Workout through the Whistle Drill on Wednesday and finally on Fridays Indian Run Workout we will be moving through Challenging Workouts with the goal of discovering something new:  A New Pace!  

Will it be challenging?  YES!
Will it be uncomfortable?  YES!
Will it make us stronger?  YES!!!
Will you discover something new?  YES!!!

Don’t be afraid to come cleanse yourself in hard work and sweat:)
Don’t be afraid to invite a friend:)


The week starts Tomorrow! 



Let’s:
RUN WITH PURPOSE

LIVE WITH PURPOSE

PREPARE YOURSELF.

PLAN AHEAD.  BE DISCIPLINED.  SHOW UP.  Leapfrog offers 3 practices each week…Your Results Will Be In Proportion to Your Practice.

I look forward to seeing everyone at a Leapfrog Event this week!  In addition to the paid training listed above we also offer a weekly free Bike Ride:  Tuesday 6:30a.m. Bike Skills Ride followed by coffee.   Details can be found on the website under the events tab:)


 
 
LEAPFROG SOCIALS

Stay Tuned!  We have things in the works!

Upcoming Events:

Bloody Mary Paddle & Beer Run!!


Happy…Healthy & Fit

Have Friends who would enjoy Leapfrog?  
Running, Biking, Social Events!!
Invite them to JOIN:)
PREMIUM MEMBERSHIP AVAILABLE
We always welcome New Members and it’s more fun being active w/friends:)


 
 
Have Great Things to Say about Leapfrog??  We always appreciate your feedback!
TEXT OR EMAIL YOUR THOUGHTS 
239-272-7811
COACH@LFATHLETICS.COM

 
Testimonials and referrals are what attract New Runners and help build the group!!  Leapfrog wouldn’t exist without you!! 
 

Thank You for making Leapfrog Fun, Kind, Supportive, Friendly and Inspiring.


HAVE A QUESTION or A THOUGHT?  Please share it!  I’m happy to share my thoughts on any training, racing, or life issue:) 
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Live from The Track: The Timed Mile! 7/1/2020

PREPARE YOURSELF

#RunWithPurpose

Today was the day to check progress and set your baseline. It was THE TIMED MILE Track Workout.

For those who have been consistent with practice I’m happy to report that we all saw progress!! It’s nice to see RESULTS!!

To those who have gotten started over the past few months, we set their baseline mile (AND I’m happy to report that we set a couple PERSONAL BEST MILE TIMES!!)

It was a good tough workout! The morning was hot and the efforts were strong! We will do it again in 6 weeks…SO: Get started and be consistent! Results Will Come!

Three Practices Each Week: Mon/Wed/Fri 6-7a.m.

Monday Form & Fundamentals

Wednesday Traditional Speed Work

Friday Run Series

JOIN LEAPFROG TODAY!

Then Sign Up For Monthly Training

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Live from The Track: 6/22/2020. Run Stride

PREPARE YOURSELF

Learn…Practice…Workout

Today we worked on creating a more efficient Run Stride at Practice. We look to our stride for speed, endurance, efficiency and injury prevention. Today we focused on the way your foot tracks throughout your stride. With focus on the Big Toe all the way through the knee/hip/torso and head. Yes: Posture effects stride. It’s all about Run Form & Fundamentals @Leapfrog Mondays!

JOIN LEAPFROG TODAY &

#RunWithPurpose

#ExerciseOutdoors

#RunStrong