This week I have been asked by a few of the athletes I coach about warm-up.  How long do you need to warm-up?  My answer is simple… as long as you need and as little as you can get a way with!  Simple right.

All of my athletes are different.  Not in a beautiful and unique snowflake sort of way but in their warm-up needs.  I have an Ironman Triathlete that I’m almost sure he could open the door and hit 6:30 pace per mile with no warm-up at all.  I have an ultrarunner that is in his forties that needs 2-3 miles of easy running before the hard work can begin.

Let me finally answer the question here with a question.  What is the point of a warm-up?  To move the required muscles and get them (warm) ready to take on some harder work.  If you can get this done in 3 minutes cool, if it takes you 25 minutes so be it.  Do not make the warm-up an excuse to go easy.  Don’t make the warm-up so long it is longer that the hard work session, that’s junk not a warm-up.  Get warm and ready to go and then hit it!

SAN DIEGO MARATHON AND

HALF-MARATHON TRAINING PROGRAM

It’s time to finish your first marathon, set a PR, or run a fun half-marathon!

The virtual program is suited for all levels and for the busy person.  You don’t have to be in Las Vegas to register and participate in the program.  It’s all virtual.

This program starts on Saturday, March 5th at 8:30AM

Training Programs for both the Marathon and Half-Marathon

Perfect training for first timers and PR breakers.

Here is what you get…

• All of your running workouts, cross-training workouts and Core+ workout (Core+ is a series of core exercises and body weights exercises designed specifically for runners)
• Portable coach – Take coach Eric with you on your toughest workouts.  Eric will motivate you through your most difficult runs.  Eric will be right in your ear pushing, motivating you and making sure you do thing correctly.  This feature works with iPhone/iPod, mp3 players, Blackberry and Android phones.
• Unlimited access to the coach of the program via – email, text messages, audio messages from the coach, iChat, Skype and phone.
• 2 Training seminars on “Nutrition for the Runner” and “What to Expect Race Day & the Art of Breaking a PR.”
• An online “Marathon Training Program” members area with forum, chat and training videos.
• A one time, at once discount of 20% at the Red Rock Running Company valid only at the time of registration.
• A 15% discount during the life of the program on anything at Red Rock Running Company.
• Tech T Shirt
• Running hat
• And a few other goodies along the way…

Investment for the program is $275.00 if you sign-up by February 14.  After that the price is $349.00.

You can sign-up online by clicking here or in-person at the Red Rock Running Company 7350 West Cheyenne Las Vegas, Nevada.

Don’t delay the program is limited to 25 people.

Read More >>

Running 101: Fit to Run Program

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Program begins on: Saturday January 8th.

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Who is this program for:

• The new runner
• The runner who had always wanted a written program.
• People who are motivated but just need to know what to do and when.
• Someone who has a busy schedule and needs to have a program designed with that in mind

In short… I provide the workouts, you supply the sweat.

Program overview:

9 week program designed to take a new beginner runner to a new level of fitness.

Participants who stick to the program and complete the 9 weeks of running/training will be able to:

• Run 3 miles without stopping
• Finish a 5K road race
• Have an understanding of running as a way to be fit and healthy
• How to use running as a weight management tool
• Be conditioned to move to the next level of running fitness and challenges.

Program design:

This program is designed for the busy lifestyles we all lead.  You will be given a tailored program for your needs and current fitness level.  The program will contain all 9 weeks of the training.  They can be done on the road, track, treadmill, at the gym or around your own neighborhood.

You will have unlimited access to the coach via email and we will have monthly meetings to support your efforts.  Also, the group will have a dedicated blog and message board for total support from the coach as well as all of the other participants in the training.

In addition to the support and unique design of the program special consideration will be give to the utilization of the Red Rock Running Company weekly training sessions.  There is a group track workout on Tuesday and a group run on Wednesday.  These are excellent times for you to train with a group if you so desire.  These events are a “show up and do your own workout”  however, with the program design you will be able to pick and choose if you would like to do some of you workouts with a group or on your own.

The Coach of the program.
Eric Herdman is the coach his full bio is listed here. In addition to his impressive bio, running and racing history you need to know Eric has done this type of training to ready himself for ultra running races for years.  With 32 years experience with coaching and training himself and over 10 years of working, advising and coaching others. He know how to create a program for you that will work and is now going to let you in on the secrets he has used for years.  Don’t be fooled by coaches who only talk the talk.  Eric has walked it, ran it and now he is giving this information to you in this program.  If you have questions regarding the program please email him here.

Program cost and what do you get?

9 week program tailored to your current fitness level

Tailored run workouts

Tailored core workouts

1 Admission to the “Fuel For The Run” Nutrition Seminar

UNLIMITED Email contact with Eric the coach

3 monthly meetings – First meeting/seminar January 8th at 8:45AM.

Private message board for communication with Eric and other members of the program

Group training blog

20% off anything at Red Rock Running Company during the life of the program (9 weeks)

Free Pearl Izumi running shirt, shorts and socks

Nathan Hydration Belt

Smartwool Socks

All of this and a few more goodies for only $199.00

This program could easily cost over $900.00.  The clothing value alone is $120.00.  If you invested in my coaching services I charge $250.00 EACH MONTH.  So, you can see this program is a real value.

Visit Red Rock Running Company today to sign up.  Program is limited to 15 people.  Not a person more.  I want to give you the best program and service available.  I cannot do this with a group that is over 15 people.   Please sign up today… don’t get shut out.

ATTENTION:  ALL OF YOU WHO WANT TO GET FIT, LOSE WEIGHT OR RUN YOUR FIRST 5K IN 2011.

Stay tuned to my Facebook page or put this blog in your blog reader so you will know the minute I launch this amazing program.  Finally, a running and fitness program for beginners.

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How do you know if you are a good fit for this coaching program?

Do you want to get fit?

Is one of your 2011 New Years Resolutions to drop a few unwanted pounds?

Are you one of those people who say… “I am motivated to do it” and “I just need a kick in the butt and a program to follow?”

Have you ever wanted to run (all the way) a 5K (3.1 Miles)?

Have you always wanted to find out how to “run” and in get shape by running?

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These are just a few quick questions to ask yourself to see if you are a good fit for this program.  If you said yes to any of these keep watching for more information.

Please stay in touch.

Eric Herdman

Coach

If the training doesn’t kill you the event might!

How’s that for a training plan?  The Widow Maker training plan is in the early stages of developement but it looks like it will be a totally comphrensive program.  That will get someone ready for Ironman to 100 miler.

It will also be designed to help those needing training programs for races in extreme heat. 

Now… you see… why it’s called The Widow Maker!

More to come on this program!

What if a guy (A large guy) with a Frappuccino in his hand could really put it down and get EXTREMELY FIT?

Hummmmm… we shall see.

I was asked by a normal dude (Okay, he’s what I would call normal) ordering a giant milkshake thing at Starbucks what Extreme Fitness (EF) was.  Hummmm… I though.  What made HIM – Frapp guy ask ME that?

So, I gave him my elevator pitch for EF.  It is my coaching and personal training company that specializes in working with people who what to and are able to obtain Extreme Fitness.

Frappuccino from Starbucks

Frapp Guy- So you write workouts for people to do.

Me – Yep, but really the workouts are just a starting point for most people.

Frapp Guy – What else is there to getting in shape?

Me – We don’t really have time for this in this line… but there are other things that go into the Extreme Fitness pie recipe.

Frapp Guy – Really, (sound like a guy who just found out he has not been doing something) like what?

Me – Diet

Frapp Guy – (Looking like a contestant on the Biggest Loser that didn’t lose a pound this week) Uh, yeah!  What else, that it?

Really?

Me – (Sounding like a fitness elitist – He asked for this)  How about… rest, recovery, current fitness, goals, mental training, injury history, failures and medical history.

Extreme Fitness Training Pie

Frapp Guy – (Now sounding interested)  Wow!  That’s a lot.  Maybe that why I’m fat!

Me – Do you want me to answer that?

Frapp Guy – Sure?

Me – Your fat because you only focus on training or diet.  Probably not at the same time either.  If you focus on the whole fitness pie you make results happen!

Frapp Guy – You got a card?

Me – Put down the Frapp and I’ll give you one.

Frapp Guy – Can I look like you?

Me – No

Me – Better maybe?!?

Me – But you have to put the Frapp down before you can even think about what you are going to look like.

Frapp Guy – (Throwing the Frapp in the can) Okay… (Really long pause)… …. …. … now what?

Me – Get a black coffee and call me…

To Be Continued…

I have been studying training techniques, philosophies and methods of great runners and running coaches.  I came across some quotes from Percy Cerutty and I immedieatly felt close to his style.

Here are just a couple of his quotes.

“While a man is racing he must hate himself and his competitors.”
Percy Cerutty

“Hard things take time to do. Impossible things take a little longer.”
Percy Cerutty

Percy was also a fan of weight training for runners from milers to ultra marathoners.  He believed that you must train the WHOLE runner and all of his body parts.  Not just the running ones.

So, what weight training are you incorperating into your (run) training this week?  Leave your plans in the comments section of this blog post below…

This is a short video we shot of me explaining what I can do for you as a client. The video is five minutes and thirteen seconds long.

If you do not have 5 minutes, here is a text quick breakdown.

I work with… runners, cyclists, triathletes, adventure racers and anyone wanting to obtain EXTREME FITNESS.

I do local (Las Vegas) personal training and coaching.

I would with… all levels of individuals.  Yes, beginners.

I can build a program that includes your main sport i.e. running but also the cross-training and flexibility workouts that must accompany these endeavors.

I can assist in setting up proper nutrition and food choices to achieve the desired result i.e. weight loss or weight gain.

Finally, I do online video running, foot and ankle biomechanical analysis… to assist in proper footwear choices.

Please contact me for a FREE in person, (Las Vegas area) phone or online consultation to see if we can work together.

Self-Experiment #2. – I used this little know technique of un-feeding and re-feeding to take by body weight to 241.3 pounds and then back down to 188.6 pounds.

Break through all plateaus in losing weight, making race weight and maintaining your ideal body weight.

Re-feeding self-experiment #2 video.  Contact me for information on how to determine your un-feeding/re-feeding schedule and plan.

For more on this contact me today.