Weekly Schedule & Run Clinic

Okay, back from VA and ready to hit the week pretty hard! Check below for the Spin schedule and some details on the Summer Run Clinic I'm planning!

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Pace Lines w/ Ken

Wednesday @ Rivers Club - Pace Lines w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

IM Training Week 12

Recap of Last Week
Had a great time last week with the Boot Camp for MS. Thanks to everyone who participated. If you did attend the camp, please take a minute to fill out the survey so that I can get your feedback on what worked, what you'd like to see changed, and if you'd be interested in doing another week in July or August.

Because of boot camp, my legs were killing me during Tri training all last week. Tuesday's crazy leg workout was brutal! I think the week took a minor toll on my bike and run yesterday but it was definitely worth it.

Brick Bike by kcp487 at Garmin Connect - Details (Can't figure out why I'm not getting a map on the bike courses anymore!)

Brick Run by kcp487 at Garmin Connect - Details

This Weeks Schedule
Give me a call or shoot me a message if you want to join any of the workouts (whether their my tri training workouts or one of the Spin classes).

Monday- 1 Hour Swim at LA Fitness

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA Fitness (including 3, 15min intervals), possibly easy run after for 20min

Wednesday- Spin at LA 545am, 1 hour swim at LA 7pm

Thursday- Run 500am at LA, 1 hour swim at lunch
Friday - Spin at 545 at LA

Saturday - Bike 4 hours including 2 20min intervals & 2 30min intervals followed by a 15min run

Sunday - 3 hours on the bike (maybe in the AC on the trainer with a decent movie)