Tag: SpeedWork

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Live from The Track: Floating 200 Repeat Day! 6/10/2020

PREPARE YOURSELF

Learn…Practice…Workout

There was some great competition at The Track today for Leapfrog Traditional Speed Work! It’s always better with a group:)

Today’s workout was 12 by 200 Meter Repeat w/200 Meter “Floating” Recovery between. Although the speed part of the workout is tough…it’s actually the Floating Recovery that we really paid attention to today. Maintaining Strong Posture, Controlling Your Breath, Keeping Your Mind Focused… The details during the Active Recovery was my main focus for the runners today. It was a Strong Performance by all!!

#RunWithPupose

Want to know more and be a part of Leapfrog?

JOIN TODAY!

Then:

SIGN UP FOR A TRAINING SESSION!

We look forward to seeing you soon @Leapfrog!

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Live from The Track: Traditional Speed Work: Repeat 200’s. 6/3/2020

PREPARE YOURSELF

It was F U N @Leapfrog this morning with our Repeat 200 Meters Workout.

#PREPARE YOURSELF.

Although physical in nature, we really practiced Mental Strategies and Discipline in keeping consistent and having a plan. It’s more than running!

#RunWithPurpose!

Breaking down the 200 meters into smaller “Units You Can Handle” and working on a process for the recovery period…it all moves us towards Running Stronger and More Consistent!

Next Up: Friday Run Workout, Saturday Social and then Back 2 The Track next week!

JOIN LEAPFROG TODAY and PREPARE YOURSELF.

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Leapfrog News: 3/15 Thru 3/21/2020 YES, We Run!

Run Track *|MC:SUBJECT|*

This Week @Leapfrog 

***YES.  We are Open For Practice with the following Precautions:  We will run the workouts with each runner being assigned THEIR OWN LANE on the Track.  We will space out to ensure adequate “Social Distancing.”  The workouts will be structured with ZERO CONTACT and NO COMMON SURFACE USAGE.  I encourage everyone IF FEELING 100% HEALTHY to continue to Run as movement is good for both the mind and body.  In these stressful times we need a release.  Be Aware, Be Courteous, Be Strong.  PREPARE YOURSELF.
 
  1.   Track Workout Monday 6-7a.m.  Community School.  “Belly Breathing & Sighing”
  2.  Track Workout Wedneday 6-7a.m. Community School.  REPEAT 400’s
  3. 10k Series:  Friday 6-7a.m.  Artis Naples.
          ***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 Artis Naples (Located off Pelican Bay Blvd.)
Meet in the parking lot.
         

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:
Heather Allen
Heather not only had a STRONG WEEK of Workouts…This week Heather also displayed the thing that makes Leapfrog more than running!  Heather reached out to an athlete who has been absent for a few practices…just to check in and say they were missed!  It’s not just the coach…it’s the people!  The whole group shows up…pushes one another and cares:)  Thank You Heather for checking on the group and keeping Leapfrog united and strong!  
Cheers
 


CURRENT TRAINING SESSION:
March 10k Series
 

Join Leapfrog for our Friday Workouts all March as we cover the details of 10k Running.  Our 4 week program covers: Pace, Breathing, Passing & Strategy.
 

RUN STRONG & SMART w/LEAPFROG at our 10k Series.  
All Levels Welcome:)  Sign Up Here
 

IT’S TIME TO START!!!
LEADVILLE 2020
Training Begins NOW…
Mark Templeton
Mark Russell
Ria Sayers
Anne Lozynski
Steve Main
Patti Roberts
Sally Goldman  
Jack  Vanhouten


AND…STILL ROOM FOR YOU!!!  

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 
 
PREPARE YOURSELF.

One of the things you’ll hear repeated at a Leapfrog Practice is:  “Know Thyself.”  It comes with the territory of perceived effort coaching, know your effort!  It is also along these lines that effective coaching involves knowing your athletes.  Although Leapfrog is a Form & Fundamentals focused training group, we also coach strategy, discipline and encouragement.  Leapfrog seeks to develop strong athletes physically, mentally, emotionally and socially.  In addition to our weekly group workouts we also host monthly socials to build better connections to our members.  

Membership has more to offer than just savings and socials though!  Membership also builds relationships and shares experiences.  As you may have read earlier in this newsletter…our members check on each other, they care!  We support one another through our efforts and actions.  I’m happy to say that many a friendship has started at Leapfrog:)

I like to take this time to invite you start your journey with Leapfrog if you haven’t yet…and challenge you if you’ve been a part of Leapfrog!  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!!  
 
LEAPFROG SOCIALS
***STAY TUNED TO YOUR TEXT MESSAGES FOR ANY CHANGES DUE TO CLOSURES.  
As of now we will have this social as The Local has outdoor seating and we can sit at individual tables.
You’ll receive a confirmation text on Saturday regarding this event.
March brings to “The Local” for a healthy & casual
Sunday Brunch!
Sunday, March 22nd.  11a.m.
Come on out and enjoy some seriously good food and friendship
(I believe they also serve Mimosa’s!)


Happy…Healthy & Fit
Friday Night Swim/Socials are BACK!!
It was a good crowd, lots of swimmers and a BEAUTIFUL Sunset!!



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:)
 
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:)
 
 
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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Leapfrog News: Marching Forward. 3/8 Thru 3/14/2020

*|MC:SUBJECT|*

This Week @Leapfrog 

 
  1.   Track Workout Monday 6-7a.m.   ***Workout WILL  BE MODIFIED…               
  2.  Track Workout Wedneday 6-7a.m.  Plan for REPEAT 1/4’s~  ***Workout MAY BE MODIFIED…   ***TRACK IS SCHEDULED TO BE COMPLETED THIS WEEK.  As of Sunday they have only 100 meters to complete!  Fingers Crossed we should be back to normal track workouts on Wednesday!
  3. 10k Series Begins:  Friday 6-7a.m.  Artis Naples.
          ***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 Artis Naples (Located off Pelican Bay Blvd.)
Meet in the parking lot.
         

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:
Chris Shucart
It was great to welcome Chris back to Leapfrog on Friday morning!!  It’s always a pleasure to coach and workout with Chris as he brings a naturally intense workout and a pleasant casual personality to Leapfrog!  He truly makes working out hard enjoyable!  
Cheers
 


CURRENT TRAINING SESSION:
March 10k Series
 

Join Leapfrog for our Friday Workouts all March as we cover the details of 10k Running.  Our 4 week program covers: Pace, Breathing, Passing & Strategy.
 

RUN STRONG & SMART w/LEAPFROG at our 10k Series.  
All Levels Welcome:)  Sign Up Here
 

IT’S TIME TO START!!!
LEADVILLE 2020
Training Begins NOW…
These first two weeks will be spent getting comfortable with weights
and stairmaster…getting supplies and forming our routine!!
DON’T MISS OUT
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 
 
PREPARE YOURSELF.

It’s not as easy and singular as we like to think!

At Leapfrog we speak of Preparing Oneself in terms of not only Physical Prep…but also Mental Prep/Confidence & Emotional Prep/Belief in Yourself to Succeed!

We work not only on having the physical capacity to perform but also have the mental fortitude to push beyond known limits.  That’s always the nature of achieving Personal Records!  Helping athletes develop both physical and mental strength is a primary focus at each Leapfrog practice.  We provide workouts to challenge both the physical and mental strength of each individual.  It’s not just running repeats that matters…it’s the mental strategy, it’s digging into the emotional toolbox for the strength and energy to finish strong…It’s being both Disciplined and Fearless!  

Being “more better” is a goal for each athlete…for each repeat…for each workout.  We all know how to breathe…at Leapfrog we work to breathe better.  We all know how to run fast…at Leapfrog we work to run faster & better (Better mechanics, better form, better efficiency!)  

Leapfrog looks to build each workout to “Stack” on top of previous activity and to always be thinking ahead logically as to hit the most important workout when the body and mind are most ready!  It’s a sequence for sure that works with and impacts the athletes overall life and activity.  To PREPARE YOURSELF is not to just run more or lift more or bike more…it’s to build more.  You must build with thoughts of complete life and activity.  You must plan rest, recovery, form, mentality and intensity.

I like to take this time to invite you start your journey with Leapfrog if you haven’t yet…and challenge you if you’ve been a part of Leapfrog!  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!!  

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
March brings to “The Local” for a healthy & casual
Sunday Brunch!
Sunday, March 22nd.  11a.m.
Come on out and enjoy some seriously good food and friendship
(I believe they also serve Mimosa’s!)

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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Our mailing address is:
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Live from The Track 3/4/2020

PREPARE YOURSELF

Negative Split Track Workout 3/4/2020

Learn…Practice…Workout

Today at our Traditional Speed Workout we practiced the art of the Negative Split. We built off the Form & Fundamentals workout from Mondays workout. Learning pace management and using muscle engagement helped every athlete achieve their negative split!

Putting practice into action! We invite YOU to Join Leapfrog to be a part of all our trainings and socials!

NEXT UP: Friday 10k “On the Course” Training.

PLUS: We have our DESTINATION RACE LEADVILLE Training just starting…You still have time! Sign Up and Challenge Yourself Today!!

JOIN LEAPFROG TODAY!

  • Discounts
  • Socials
  • Daily Fitness Workouts Emailed Each Morning!
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  • Special Events