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Leapfrog News 2/23/2020 thru 2/29/2020

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This Week @Leapfrog 

 
  1.   Track Workout Monday 6-7a.m.   ***Workout WILL  BE MODIFIED:  The Track is being Re-Surfaced.                    
  2.  Track Workout Wedneday 6-7a.m.  ***Workout WILL BE MODIFIED The Track is being Re-Surfaced.
  3. Hill Series:  Week 4 The HILL LOOP.  Friday 6-7a.m.  Connor Park
          ***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 Connor Park. Located Immokalee Rd. & 41, go west (on 111th ave.)

Connor Park is located on your right BEFORE going over the bridge.
         

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

PREMIUM CALENDAR.
Leapfrog 2020  PREMIUM WORKOUT CALENDAR
Complete with DAILY RUNNING, STRENGTH, BIKING, & SWIMMING WORKOUTS!!!
The workouts will be geared toward General Base Fitness and take between 20 Minute to 1 Hour to Complete.  

LINK TO CALENDAR HERE

***CURRENT MEMBERS:  This Calendar will be included in your Current Leapfrog Membership through June 2020.
Starting in July the Premium Calendar will require a “Premium Subscription” to Leapfrog.
Your upgraded subscription comes with not only the GoogleCalendar but with BIGGER DISCOUNTS on all Leapfrog Training and Special Events!! 

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



 
This Weeks HUGE SHOUT OUT:
Dafne Garizurieta
Dafne earns this weeks SHOUT OUT for her triumphant return to practice on Friday!  Dafne not only came out to the Friday Hill Workout, she not only completed the workout, she RAN EXTRA!!!  After her 5th Hill Repeat she was feeling tired but instead of quitting or just standing to rest…Dafne practiced Active Recovery and ran an additional 1/2 mile to catch her breath before completing the Hill Workout!!  It takes a lot to keep going once you’re tired…it takes strong knowledge and fundamentals to Run Through the Fatigue!  Great Work Dafne!!  
Cheers
 
 
WELCOME NEW MEMBER:
Mauricio Restrepo!! 
Thanks for JOINING Leapfrog (Special THANK YOU also to Mason for inviting you:)  I look forward to working out with you as you push to greater speeds and more endurance!  #RunStrong!  



CURRENT TRAINING SESSION:
FEBRUARY HILL SERIES!!!
 

Join Leapfrog for our Friday Workouts all February as we cover the details of Hill Running.  Our 4 week program covers: The Uphill…Across the Top…The Downhill…The Flat at the Bottom.  

 
This week we cover “The Hill Loop.”  It’s time to put it all together and WORKOUT!  This Friday we practice continuous hill loops!  Uphill…Top…Downhill…Flat…REPEAT.  Posture, Arms, Stride, Breathing…It comes together this Friday!   Don’t miss out!  Drop In’s Welcome:)

RUN STRONG w/LEAPFROG at our Hill Series.  
All Levels Welcome:)  Sign Up Here

 

IT’S ALMOST HERE!!!
Looking for A BIG CHALLENGE???
It’s Getting Time to Start Thinking: 
LEADVILLE 2020
Training Begins Next Week…

It’s time to SIGN UP and Start Getting Prepped:)

Stairmaster Awaits…



Top 10 Reasons to DO LEADVILLE:  
  1. We live in Florida!  It’s HOT in June…Go To Leadville…Be Cool!
  2. A Good Chance to Actually SEE SNOW!!
  3. Enjoy “High Mountain Pies” Pizza!
  4. Learn to Love the Stairmaster!
  5. Be in the BEST SHAPE of your life!!
  6. Overcome Fear of Failure by ACCEPTING THE CHALLENGE
  7. Running Flat Roads is Easy??
  8. The view at 13,000 feet IS AMAZING!
  9. Who doesn’t enjoy 7 miles of DOWNHILL???
  10. You get a cool COFFEE CUP!!  
Details & Sign Up 

Next Up:
March 10k & Recovery Breathing Series!




Details & Sign Up HERE
Boring Basics?  I call them Run Fundamentals:)

At Leapfrog you repeatedly hear about Breathing…Posture…Arm Position and Stride…We work on these basics constantly.  It’s our entire Monday 6a.m. practice.  I am in 100% agreement that mastering the basics is where long term success resides.  

This week we begin our gear up for our DESTINATION RACE this year in Leadville Colorado!  It’s running at it’s finest…at 10,000 feet!  It’s a great trip and we are happy to be bringing another group out for our 5th straight year!!  I mention this here because of the nature of this race and it’s dependence on strong basics.  Running at 10,000 plus feet elevation is challenging to say the least…  To say that breath control is essential would be an understatement!  As you both climb and descend…up to 13,000 feet…your posture and stride make a difference!  When the going gets difficult your “boring basics” can make all the difference!

I like to take this time to both invite you and challenge you!  I invite you to JOIN LEAPFROG 3 mornings a week for our local group practices!!  It’s here that we not only build strong fundamentals, master the basics but we also build strong friendships and supportive group dynamics. I would also like to take this opportunity to Challenge You!  SIGN UP for LEADVILLE!!!  “You ARE Stronger than you think you are!”  “You can do more than you think you can!”  Accept the challenge of running at 10,000 feet!  Is it easy???  NO.  Is it work??  YES!  Can you finish???  I BELIEVE IN YOU!!!  Take the challenge…Sign Up and I promise we will get you there…up to 13,000 and back to the FINISH LINE!!  

BELIEVE IN YOURSELF.

DESTINATION RACE sign up for The Leadville Marathon & Heavy 1/2.  It’s taking hill running to the mountains and giving everyone the opportunity to truly test your limits.  I hope you will consider joining us for the challenge that is Leadville, CO to take on the Mountains!!

Cheers Everyone!!  

Together we will be Strong, Wise, Healthy & Fit in 2020 & Beyond.
 
All it takes is some discipline & your commitment to showing up to practice…


CHEERS!!

 Making the choice to Be Committed in 2020 & Beyond!


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

It was a COOL Friday at the Leapfrog Social!  The beach was quiet and the waves were BIG!  No swimming for us as it was “Florida Cold” but still…the beach is Always Nice:)


Saturday Morning Social was all about The Doughnuts! 
Gotta reward the efforts at Leapfrog!!!


 Horizon Beach for the Win!!!
We still didn’t swim…but we enjoyed the morning w/smiles and friends!


Happy…Healthy & Fit
Stay tuned for Next Months Social…It’s gonna be F U N!!

Have Friends who would enjoy Leapfrog?  
Running, Biking, Social Events!!

Invite them to JOIN:)
SOCIAL MEMBERSHIP
&
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:) 
Leapfrog Athletics
Workout Calendar
Facebook
Twitter
Link
Website
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Live from The Track 2/19/2020

PREPARE YOURSELF

Wednesday workouts are normally Traditional Speed Work…today we planned for 400 meter repeats…but sometimes situations change and the need to modify swiftly appears! The track at The Community School of Naples is currently being re-surfaced (Really Great News!! Gonna be an AMAZING TRACK soon!) so we had to make a quick change to our planned workout. At Leapfrog we often talk about being able to Modify.

Learn…Practice…Workout

Next Up: Our Friday Hill Series continues with focus on maintaining pace at the bottom of the hill.

It’s also a weekend of LEAPFROG SOCIALS both Friday and Saturday! Family friendly ways to relax and be healthy. It’s always nice to know those you train with:)

JOIN LEAPFROG for Running, Biking, Swimming, Strength, Mental & Social.

  • Social Events
  • Daily Training Calendar
  • Discounts on Trainings

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Live from The Track 2/12/2020.

PREPARE YOURSELF

Today we talk about our 200 Meter Repeat Workout and some of the things that make Leapfrog unique. PLUS: Your invitation to JOIN LEAPFROG for our Hill Series & Track Workouts

Learn…Practice…Workout

When doing REPEATS it’s not only about the Speed…Consistency Matters! We started this week learning about and practicing techniques for Passive Recovery. We went through a process to both gain control of your breath and lower your heart rate. We also discussed mental strategies and ways to break workouts and runs down into “Units You Can Handle.” Today we Practiced that technique with a minimum of Twelve by 200 Meter Repeats. Although Speed is Important…It was Consistency that I was more concerned about with today’s workout! Check out the video for more information and JOIN LEAPFROG so you to may Learn…Practice & Workout.

NEXT UP: Our Friday Hill Series Workout where we focus on running AT THE TOP of a Hill. I hope to see you there! Details, Membership and Sign Up at www.leapfrogathletics.com

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Leapfrog News 2/9 Thru 2/15/2020

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This Week @Leapfrog 

  1. Run Fundamental: PASSIVE RECOVERY for INTERVALS.  Track Workout Monday 6-7a.m.   
  2. Traditional Speed Work:  200 Meter Repeats!   Track Workout Wedneday 6-7a.m.
  3. Hill Series:  Week 2 The TOP.  Friday 6-7a.m.  Connor Park
          ***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 Connor Park. Located Immokalee Rd. & 41, go west (on 111th ave.)

Connor Park is located on your right BEFORE going over the bridge.
         

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

NEW PREMIUM CALENDAR.
Leapfrog 2020 is Happy to Announce a PREMIUM WORKOUT CALENDAR
Complete with DAILY RUNNING, STRENGTH, BIKING, & SWIMMING WORKOUTS!!!
The workouts will be geared toward General Base Fitness and take between 20 Minute to 1 Hour to Complete.  

LINK TO CALENDAR HERE

***CURRENT MEMBERS:  This Calendar will be included in your Current Leapfrog Membership through June 2020.
Starting in July the Premium Calendar will require a “Premium Subscription” to Leapfrog.
Your upgraded subscription comes with not only the GoogleCalendar but with BIGGER DISCOUNTS on all Leapfrog Training and Special Events!! 

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



 
This Weeks HUGE SHOUT OUT:
Maddy Young!!  
As you may know, Maddy is moving (Currently on the road as I write this!)  Maddy has been a pleasure to coach over the past 3 years, bringing her smile, charm and energy to every workout!!  Maddy has dedicated time and effort to Running, Biking and Swimming w/Leapfrog!!  She will be missed!!  THAT SAID:  Maddy earned this weeks SHOUT OUT for making the Friday 6a.m. Hill Workout!  Being busy…changing careers and moving…Maddy STILL MADE TIME for Leapfrog!  

Cheers Maddy!!  All the best in your new home and career!!
 
 
Special Note of CONGRATS:  Micheal Moore Achieved at SUB 24 HOUR 100 MILE RACE last weekend in Texas!
Way To Go Micheal!!  Cheers on your Accomplishment!!  




CURRENT TRAINING SESSION:
FEBRUARY HILL SERIES!!!
 

Join Leapfrog for our Friday Workouts all February as we cover the details of Hill Running.  Our 4 week program covers: The Uphill…Across the Top…The Downhill…The Flat at the Bottom.  

 
This week we cover “The Top of the Hill.”  Once you’ve exerted the effort to climb…how do you recover and keep going strong?  We go over the internals and externals of this process at our Friday 6-7a.m. workout.  We will cover your Breathing and Heart Rate as well as your Posture and Stride.  Don’t miss out!  Drop In’s Welcome:)

RUN STRONG w/LEAPFROG at our Hill Series.  
All Levels Welcome:)  Sign Up Here

 

Looking for A BIG CHALLENGE???
It’s Getting Time to Start Thinking: 
LEADVILLE 2020
Training Begins Mid February…


Top 10 Reasons to DO LEADVILLE:  
  1. We live in Florida!  It’s HOT in June…Go To Leadville…Be Cool!
  2. A Good Chance to Actually SEE SNOW!!
  3. Enjoy “High Mountain Pies” Pizza!
  4. Learn to Love the Stairmaster!
  5. Be in the BEST SHAPE of your life!!
  6. Overcome Fear of Failure by ACCEPTING THE CHALLENGE
  7. Running Flat Roads is Easy??
  8. The view at 13,000 feet IS AMAZING!
  9. Who doesn’t enjoy 7 miles of DOWNHILL???
  10. You get a cool COFFEE CUP!!  
Details & Sign Up Coming Soon:)

 
I was working out with a private client this past week and we were chatting about cardio fitness.  I told her we were going to test her cardio progress this upcoming week.  Her reply:  So you’re going to try to exhaust me.  

Cardio fitness isn’t working out to total exhaustion.  

It’s something that people sometimes mistake:  they equate exhausting workouts to high fitness.  

At Leapfrog we are firm believers in QUALITY over QUANTITY.  Mastering the basic Fundamentals of Breathing and Posture and then applying those fundamentals to all movements.  Form Matters.  In my view:  Fitness is a mastery of movement. 

In Running, Biking, Swimming and Lifting:  How you move matters!  Your effort has a lot to do with your efficiency of movement and as your efficiency of movement improves so does your fitness. 

This week at Leapfrog we are working on RECOVERY at our Monday Track Workout…this is geared to make our 200 Meter Repeats on Wednesday more Efficient as we practice not only the speed work of the 200 but also to Breath, Posture and Heart Rate of the rest between intervals.  Friday we continue to work on efficiency and recovery as we practice running at The Top of The Hill.  The same principle of Breath Control and Strong Posture come into play as crest the hill and work toward Active Recovery at The Top.

So:  my reply to my private client:  Absolutely not!  I’m not planning on running you into the ground, we are going to practice small intervals and focus on how strong she recovers…how she maintains her posture and how she regains control of her breath.  It won’t be miles and miles of running…it will be Fundamental Focused Coaching where we will both be able to see and hear the progress she’s made.   

I look forward to sharing more Principled Focused Running with all of you over the coming months and throughout 2020!!  


Leapfrog February continues our 4 week Hill Series to help us Overcome Obstacles and Keep Control when life/running gets difficult.  We look forward to working with each and every one of you 3 times weekly to help make you both a strong & wise runner.  The culmination of our Hill Series is our yearly DESTINATION RACE sign up for The Leadville Marathon & Heavy 1/2.  It’s taking hill running to the mountains and giving everyone the opportunity to truly test your limits.  I hope you will consider joining us for the challenge that is our Hill Series and then continue with Leapfrog out west to Leadville, CO to take on the Mountains!!

Cheers Everyone!!  

Together we will be Strong, Wise, Healthy & Fit in 2020 & Beyond.
 
All it takes is some discipline & your commitment to showing up to practice…


CHEERS!!

 Making the choice to Be Committed in 2020 & Beyond!


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



Our February Leapfrog Socials Bring Us 
BACK TO THE BEACH!!!

Friday, February 21st 

6pm Naples Beach Club for Sunset Social
Saturday, February 22nd
9a.m. Horizon Beach for a Beach Social
***Optional Wetsuit Open Water Swims:)

Happy…Healthy & Fit



Have Friends who would enjoy Leapfrog?  
Running, Biking, Social Events!!

Invite them to JOIN:)
SOCIAL MEMBERSHIP
&
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:) 
Leapfrog Athletics
Workout Calendar
Facebook
Twitter
Link
Website
Copyright © *|CURRENT_YEAR|* *|LIST:COMPANY|*, All rights reserved.
*|IFNOT:ARCHIVE_PAGE|* *|LIST:DESCRIPTION|*

Our mailing address is:
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Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

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Live from The Track 02/03/2020

PREPARE YOURSELF

Leapfrog Form & Fundamentals Track Practice Recap and your invite to the next Leapfrog Workout.

Learn…Practice…Workout

Monday Form & Function Workout 6-7a.m. Community School Track

Wednesday Traditional Speed Work 6-7a.m. Community School Tack

Friday Hill Series 6-7a.m. Connor Park

JOIN https://www.leapfrogathletics.com/product/2020-leapfrog-premium-subscription-membership/TODAY