Weekly Update, Fall Races & Running Clinics!

Labor day weekend! Looks like I'll be away from the gym this Monday for some Labor Day zip lining in North Park (and post zip margaritas at the Franklin Inn)! Other than Monday's holiday, we should have a pretty normal week...check below for the details.

Join Us For A Fall Run Clinic! 

After having such a great time with the Summer running clinic, and seeing the improvement each participant made, I've decided to run a fall program. Similar to the last clinic, we'll run an 8 week program. Click here for pricing and more info. Trust me, you won't find coaching this cheap anywhere else!

Register Today!

FTP Testing, the MS 150 & Weekly Schedule

FTP Tests!
Are you ready for an ass kicking this week? Yeah, I thought so....luckily, whether you are part of my running clinic, Rivers Club Spinning Class, or LA Fitness Spinning Class, you'll be working yourself hard as you search for your Functional Threshold Performance level!

This test isn't new to my classes, however it maybe new to you! With your FTP numbers you'll be able to see progress that you're making and work to set up training Zones which can then be used to help you accomplish specific goals you may set for yourself.

If you're an indoor cycle person and can't make one of the test dates, no worries...check out the review of Sufferfest's Rubber Glove that I did a few weeks back, download the video to your iPhone, computer or tablet, and hop on a bike at your convenience. Share with me your heart rate or wattage number and I'll set your zones up!

Runners, you'll appreciate that while I'll be pushing you hard on Sunday, we'll spend the next two weeks training 'slower to get faster.'

Hope to see you all next week!

MS 150 Review
Congratz to all the Space Monkey Mafia riders who participated in the MS 150. Whether you made it for the whole ride, had to leave early, or pick up a SAG Wagon at some point, you did awesome! We raised nearly $3,000 for National MS and had a great time doing it.

Stay tuned for a more detailed ride report posting soon!

Weekly Schedule

Sunday 10:00am @ Baldwing Track - Running Clinic FTP Test
Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - FTP Test Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  FTP Test Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Weekly Schedule!

Sorry for the late post, at least this week I have a good excuse! The MS 150 ride was awesome this past weekend, thanks to everyone who rode and supported the cause! I'll be posting a ride recap sometime in the near future.

Until then, here is the schedule for this week!

Weekly Schedule

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

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

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Next Week FTP Tests!
Monday at the Rivers Club
Friday at LA Fitness

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)