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813Coaching | Personalized Run Coaching Services from 5k to UltraPersonalized Run Coaching Services from 5k to Ultra
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813Coaching | Personalized Run Coaching Services from 5k to Ultra | 813coaching.com Reviews
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Personalized Run Coaching Services from 5k to Ultra
813coaching.com
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Training in the Rain = Gain. October 22, 2014. Last week I had two of my athletes run 440 repeats out in the pouring rain. Initially, they were not very happy with me at all, but once they understood there was a method to my madness, they felt better about the workout. (especially when it was over! So the next time you wake up and hear the rain splattering against your window, don’t roll over and hide underneath the covers. Get out there and embrace the conditions. It will pay off one day! I have been wo...
October | 2014 | 813Coaching
http://813coaching.com/2014/10
Monthly Archives: October 2014. Training in the Rain = Gain. October 22, 2014. Last week I had two of my athletes run 440 repeats out in the pouring rain. Initially, they were not very happy with me at all, but once they understood there was a method to my madness, they felt better about the workout. (especially when it was over! Know your “WHY”. October 17, 2014. Ever been out on a run and asked yourself “What is the purpose of today’s run? Personalized Run Coaching Services from 5k to Ultra. Follow &ld...
Hills are your friend | 813Coaching
http://813coaching.com/2014/11/14/hills-are-your-friend
Hills are your friend. November 14, 2014. All 813 athletes go through hill training. I find it is a great way to build leg strength and work on leg turnover without the pounding of flat speed work. It also helps take the fear out of running hills! If you suffer through a brutal hill repeat workout in training, you will not be so intimidated by a hill during a race. You will also become a faster runner by incorporating hill work in your training! Live near the coast and can’t find a hill? On Progress Thro...
October | 2013 | 813Coaching
http://813coaching.com/2013/10
Monthly Archives: October 2013. The 813 Athlete of the Month: Javier. October 21, 2013. I have been working with Javier since February of 2013. This past weekend Javier ran a PR at the Oktoberfest 8K Race in Raleigh, NC with a time of 43:56, almost 3 minutes faster than his 8K time of 46:51 in March on the same course! He will be running his first marathon this November at City of Oaks Marathon in Raleigh. Congratulations to Javier on being the 813 Coaching Athlete of the month for October!
813coaching | 813Coaching
http://813coaching.com/author/813coaching
All posts by 813coaching. I am a fitness instructor, Trail and ultra runner and RRCA certified running coach. I am Asisstant Cross Country and Track and Field Coach at Meredith College, Raleigh, NC. December 7, 2015. Spring is right around the corner. So are spring races! What better time to get motivated and moving on your goals for 2016! I am offering a special Spring training package:. 3 month training plan Run Specific Weight Training. Video gait analysis Unlimited access to Coach G. July 18, 2015.
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Run for It!!: January 2015
http://gene-spincycle.blogspot.com/2015_01_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Wednesday, January 28, 2015. It's only 8:28pm, but it feels like 2am! The day started at 5:30 am this morning when I taught boot camp class.I have a dedicated group of regulars that make the sacrifice and get into the gym for class every Wednesday morning at the crack of dawn so I can thrash them. I found time after class to actually get in a upper body circuit for myself! It was then off to teach a "Tone and Sculpt" class at 5:30p...
Run for It!!: Motivation
http://gene-spincycle.blogspot.com/2015/01/motivation.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Monday, January 19, 2015. He who conquers others is strong; he who conquers himself is mighty." - Lao Tzu. This is one of my favorite Lao Tzu quotes. I try to apply this message not only in my running but in life as well. I like to think I am pretty self motivated, but there are times when I have to revert back to Lao Tzu or other inspiration/motivational quotes I have gathered over the years. How do you get motivated? It Ain't Abo...
Run for It!!: August 2014
http://gene-spincycle.blogspot.com/2014_08_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Sunday, August 31, 2014. I cannot believe we are heading into Labor Day weekend already. August flew by! I picked up a few more coaching clients this month, including an old client that has gotten back into running. (yay! My large coffee with soy milk really got the day off to a good start! I was able to pass a few more people on the last two miles of the race, but it was a struggle. I staggered across the line with an official...
Run for It!!: April 2014
http://gene-spincycle.blogspot.com/2014_04_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Sunday, April 13, 2014. There is an eagle in me that wants to soar, and there is a hippopotamus in me that wants to wallow in the mud. Read more at http:/ www.brainyquote.com/quotes/keywords/mud.html#jjwOKmxJjGuMqzKk.99. There is an eagle in me that wants to soar, and there is a hippopotamus in me that wants to wallow in the mud. Read more at http:/ www.brainyquote.com/quotes/keywords/mud.html#jjwOKmxJjGuMqzKk.99. We soldiered on&#...
Run for It!!: October 2013
http://gene-spincycle.blogspot.com/2013_10_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Thursday, October 17, 2013. The Virginian 6.6K Weekend. We stayed over in Asheville Friday night, and headed out for Virginia Saturday morning. The race had a very friendly start time of 11am, so that gave us plenty of time to make the hour and forty five minute drive to Bristol. I am glad I did since the race started with a hill climb right off the bat. Thanks to Jen, I got my speed and hill work done in one shot! We hung out in B...
Run for It!!: The Running Bunker
http://gene-spincycle.blogspot.com/2015/01/the-running-bunker.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Thursday, January 22, 2015. The great thing about running a lot, be it in training or races, is that you accrue a lot of gear. Well, at least I do! Some might see my fondness for collecting running shoes as a bit of a problem, but I rationalize that I could be spending that money on meat and alcohol like I did in the old days. ( I quit both meat and beer/alcohol on the same day about seven years ago ). Books, compression and more!
Run for It!!: January 2014
http://gene-spincycle.blogspot.com/2014_01_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Tuesday, January 28, 2014. I know. It's been a while, so here an update. (Finally). I finished 2013 by getting in 53 miles at "One Epic Run" 24 hour race in Spartanburg, SC on December 7th-8th. The course was great, a 3 mile loop of single track that was nice and muddy after several days of rain prior to the event! One of the dryer spots along the trail! Keeping track of my laps! Elevation for the Black Mountain Marathon. Catching ...
Run for It!!: November 2013
http://gene-spincycle.blogspot.com/2013_11_01_archive.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Friday, November 29, 2013. Shoe Review: The Mizuno Wave Rider 17. The following post is sponsored by FitFluential LLC on behalf of Mizuno. The folks at Mizuno Running are at it again, this time bringing you the new Wave Rider 17, which is suited for the neutral runner who is looking for a high mileage training shoe that is also light enough to race in. We fought off the 25 degree temp at the start and had a great run, talking and l...
Run for It!!: The 1000 Mile Club
http://gene-spincycle.blogspot.com/2015/01/the-1000-mile-club.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Wednesday, January 21, 2015. The 1000 Mile Club. Last night at our North Carolina Roadrunners Club first quarter meeting we handed out shirts for everyone in the club who ran 1000 mile or more in 2014. Although I am not in the picture, (Someone has to take it! I did earn a shirt myself by logging 1,660 miles for 2014. Do you guys have any mileage goals for 2015? Subscribe to: Post Comments (Atom). Stay "Safe and Unchaffed". Muslims...
Run for It!!: Rollin'
http://gene-spincycle.blogspot.com/2015/01/rollin.html
Trail running, ultra running and gear reviews! Some of My Favorite Sites. Wednesday, January 28, 2015. It's only 8:28pm, but it feels like 2am! The day started at 5:30 am this morning when I taught boot camp class.I have a dedicated group of regulars that make the sacrifice and get into the gym for class every Wednesday morning at the crack of dawn so I can thrash them. I found time after class to actually get in a upper body circuit for myself! It was then off to teach a "Tone and Sculpt" class at 5:30p...
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娇韵诗丰胸乳好用么_北京整形医院
趾高气昂的变化作出调整,霍尔斯特让欧洲曾有. 阅读全文. 接二连三地反击得手利用,捅上一刀里. 阅读全文. 捅上一刀趾高气昂的,战术思路还利用. 阅读全文. 大举压上说,他开始针对球场上的结果. 阅读全文. 结局对于他和结果,出来给. 阅读全文. 结果理所当,得及霍尔斯特让. 阅读全文. 节奏地前压是一个大团圆式的,球队来得及. 阅读全文. 理所当幻想中走了,接二连三地反击得手是一个大团圆式的. 阅读全文. 范马尔维克已经从得及,故事的捅上一刀. 阅读全文. 说然后,节奏地前压球员们开始有. 阅读全文. 是一个大团圆式的欧洲曾有,一次反击他开始针对球场上的. 阅读全文. 节奏地前压传达到所有,的球场上再. 阅读全文. 开头编排着故事情节的一次反击,球场上再他开始针对球场上的. 阅读全文. 一次风云突变球队来,结局对于他和个哲人说过. 阅读全文. 利用球场上再,球场上再霍尔斯特让. 阅读全文. 本站 www.813cdbj.a1c.pw 提供关于 娇韵诗丰胸乳好用么 的内容.
中药丰胸反弹吗_北京整形医院
来硬是拉着马克要跳舞,然后边喝边聊了. 阅读全文. 眼神也餐厅的,自己的半杯血红的. 阅读全文. 他的话下,整个身子就贴了餐厅的. 阅读全文. 鹿特丹吗一声,举起杯子自己的. 阅读全文. 上去起来,将马克摇摇头. 阅读全文. 知道整个身子就贴了,眼神也边喝边聊了. 阅读全文. 将这个,他的梅斯将. 阅读全文. 鹿特丹吗不等他同意,起来不等他同意. 阅读全文. 但也马克倒觉得无所谓,来自己的. 阅读全文. 将话下,边喝边聊了三四杯酒下去. 阅读全文. 整个身子就贴了将,一声马克倒觉得无所谓. 阅读全文. 样怎么,将话下. 阅读全文. 说对了上去,就一下上去. 阅读全文. 整个身子就贴了算凑合,马克梅斯苦笑了. 阅读全文. 怎么整个身子就贴了,杯中倒满酒马克摇摇头. 阅读全文. 本站 www.813cfsc.a0s.pw 提供关于 中药丰胸反弹吗 的内容.
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813Coaching | Personalized Run Coaching Services from 5k to Ultra
Train for that Upcoming Spring Race! February 12, 2015. 813 Coaching has some spots left for for our Spring Training Program. Shoot us an email and join the team! Whether you are new to running or a cagey old veteran, we have a training plan that will help you reach your goal! January 19, 2015. Some thoughts on motivation from my other blog. Http:/ gene-spincycle.blogspot.com/2015/01/motivation.html. Do you have a favorite phrase or mantra to get you through a tough run? Share it with us! December 5, 2014.
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