Weekly Schedule, the Beer Mile, and Training Plans

Thanks to everyone who came out for our first annual beer mile! The event was super low key, but we still had about 15 participants and are looking forward to continuing this new tradition next year (so if you didn't participate in 2014 you'll get another chance!).

Stay tuned for a video recap of the event coming soon!





Kick Off the Holiday Season with a Plan!

What's your plan for keeping fit through the holiday season? Maybe you pulled a workout from the latest Mens/Womens Health magazine, maybe you're planning on Google searching a new plan, or maybe you're just waiting until after the New Year to get back at it.

Well, don't wait! Fitness is a lifestyle, not something that you should start or stop based on holidays. If you're not sure where to start, let me know! I'll help get you a personalized plan to your goals!

This Week's Schedule, Running 5Ks, and A Future Red Line Ride

We were originally planning a one hour "red line" for this Friday's class at the LA Fitness. Unfortunately, Jax need's tubes in his ears and the wife and I will be taking him on Friday (so I've requested a sub). With that said, let's plan on the red line ride for three Fridays from now, September 27. Come in early and we'll go all out for one full hour!

Let's also plan to have a party after the red line class! I'll bring in the Mimosas, Jack's got the Jello shots, and you can bring anything else you like!

Also, stay posted, I'll be sending out an update on the diet I've been following over the past three weeks. See exactly what I've been eating here!

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!

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)

Weekly Schedule & An Upcoming Savage Ride

Another late post! Sorry for the delay in getting this out, but it looks like everyone figured I would be in class as we had a great turn out at both LA Fitness & the Rivers Club today. The schedule for the week is below, and I am stocked to finally have the opportunity to get  my bike out on the road. @BRob72 & I will be heading down to Deep Creek Lake on Friday morning (after my LA Fitness Spin Class) to tackle the Savage Man Triathlon Bike Course. I've only done this ride once before and it is nothing but a brutal, punch you in the junk, kick in your face serious of climbs. 










I can still remember the last time on this route, saying to a friend about 10 miles in, "I've got to be honest, I don't think this is that savage." If only I had looked at the profile before hand I probably would have kept my mouth shut. Anyway, I just realized I'm starting to ramble so....


The Moral of the Story is...
Pull up your big boy pants, take a vacation day, and come ride this beast with us! Shoot me an email if you're interested!

RoadID
Happy Father's Day to me! Kelly & Jax decided a RoadID would be a good gift & I agreed. If you do any running or biking alone, without your phone or ID, this is a great way to let people know who you are in the event of an emergency. Order one in the next few weeks with this code and you'll get $1.00 off! Code: ThanksKen28409787


Weekly Schedule (6/23 - 6/29)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

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

Wednesday @ Rivers Club - Sub will be in for me

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken then the Savage Man Triathlon Ride in Deep Creek!

Week of 1/22

Looks like a standard week. I'm not planning on missing any classes, so I hope you're not either!

We leave for long runs from my house on Saturday mornings at 9am. Everyone's going at a different pace, so some of us stick together, others pull ahead, etc. The run is along Brownsville road and it's a crazy rolling course. Toughest part is a 6.6% grade, 1 mile climb about half way through. Let me know if you're looking to join us one weekend.

Spin Schedule
Monday -LA Fitness @ 5:45am class
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday - LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am

Other Workout Schedule
Monday - LA Fitness @ 5:00am -Strength Training
Tuesday -LA Fitness @ 5:00 am -Marathon Training & Swimming
Wednesday -LA Fitness @ 5:00 am -Strength Training
Thursday -LA Fitness @ 5:00 am -Yoga & Swimming, Lunch time run time @ the rivers club
Friday -LA Fitness @ 5:00am -Strength Training

Saturday -Marathon Training @ 9am, leaving from my house for 15 miles

Gearing Up...

Now that the crazy Christmas eating & New Year's drinking is over, I'm pretty pumped to gear up my new training program for the next 3 1/2 months before the real Ironman training kicks in. In that time I plan to really focus on improving my core strength, flexibly and overall aerobic base (although it's pretty hard core already). I'll also be looking to get a better hold of my diet and work toward 8% body fat.


Monday
The new routine kicks off tomorrow with an hour and a half of yoga at LA Fitness (4:50AM). I know it sounds like a lot, but half the routine is flow vinyasa style yoga and the second half is focused more on flexibility and relaxation. So far a few friends have committed to showing up and doing it with me, if you're free (and let's be honest, who's not at 4 in the morning?), stop in and join us. We'll be using the P90X Yoga DVD and trust me, it's no joke. I ignored Yoga in all my training for a long time because I thought it was kind of silly, but once I added into my regular workouts I realized it had real power.

Tuesday
Tuesday is one of the tougher days in my routine, feel free to join me for any or all of my Tuesday workouts! We'll start early again (4:50am) at LA Fitness with some circuit training. Mostly body weight types of exercises (push ups, pull ups, lunges, etc). Spinning class starts at 5:45am then its off to work for the day before coming back to LA Fitness for a 6:45pm class.

Wednesday, Thursday, Friday
It'll be Core & Flex on Wednesday, Spartacus Circuit on Thursday, and more Flex & Core Friday. Don't forget Spinning classes are mixed in, see the schedule in my last post.

Hope you're able to make it out to a few workouts this week, let me know if you need a guest pass. I'll be updating this post as we head through the week with notes on the workouts!