Run Club – Jan 10th

By Darnelle Tuesday, 10 January 2012

Run Club tonight is “back on track”.

We will leave the studio at 6:30pm and head to Memorial Park Track.

Tonight’s workout is strength endurance intervals….this is a general “feel good” run interval workout where you will be running the specified distances at just a little faster than your 10 km pace with nice recovery breaks in between.  For those that are looking for personal best 10km times in the near future we can push those intervals a little faster!  For those training for longer distances we can slow down your interval times reduce your recovery time in between intervals.

Warm – up:

Run to Memorial Park and around the outside of the entire park.

1 lap A’s, B’s, cross overs, kick backs

1 lap strides (3x 50meters)

Workout:

1x 400, 1x 800, 1x 1200, 1x 800, 1x 400 recover (2 – 1:30 mins between each)

Cool down:

2 laps easy

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Run Club Workout January 3rd

By Darnelle Tuesday, 3 January 2012

First Run Club Workout of 2012!

“Baseline”

Leave studio at 6:30pm – head east to Memorial Park

Easy warm up  run 15 mins

Track Drills – A’s, B’s, lateral steps and cross overs

2 laps of 100 m strides

Workout is a 1 mile time trial.  To be done just above your comfort zone.  Should finish feeling like you don’t want to do another one.

Easy cool down run 10 mins.

 

See you tonight!

 

 

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Do we HAVE to run hills?

By Darnelle Tuesday, 4 October 2011

Well, of course you don’t HAVE to do anything.  However, if you are interested in becoming a stronger, faster and healthier runner then you should join us at Eastside Fitness Run Club every other Tuesday for great hill workouts.   Because we do them in a group the time flies by.  Because someone else is telling you to do them you don’t have to talk yourself into anything.  It’s what’s known as a “win-win” situation!

Hill training offers the following benefits:

1) Helps develop power and muscle elasticity.  Because you are lifting your entire body weight against gravity with every step, your muscle recruitment patterns will become more efficient. This will transfer over to when you are running on a flat surface making it look and feel effortless.

2) Improves stride frequency and length.  Otherwise known as “cadence”, your stride will become smooth and seamless.  You will never overstride which causes your leg muscles to tire out more quickly and your shorter stride will feel less choppy and more natural.

3) Develops coordination, encouraging the proper use of arm action during the driving phase and feet in the support phase.  When fighting gravity you need to use your entire body to help propel you up the hill.  Your arms are essential for maintaining momentum.  You will engage your core muscles to help transfer the energy of your arms through to your legs and move you onwards and upwards.  You will also notice that when running uphill you will never use the taboo “heel strike” that has been blamed for many chronic and overuse running injuries.

4) Develops control and stabilisation as well as improved speed.  Downhill running is not as easy as it sounds.  When running downhill your mind has to work as quickly as your feet.  This combination is a great trainer for agility reflexes.

Sound good?  Meet us tonight for some QE Park hill running.  We leave the studio at 6:30pm.

 

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