By Megan Connolly Edwards
I am a 4-plus-year member of Full Circle who began coaching endurance classes and personal training clients about a year ago. Fitness, especially endurance, is my passion, and I have come into my own through coaching. I’ve said it before and I’ll say it again: I am on a crazy happy train ride. I am incredibly grateful to Coach Matt and Coach Rachel for urging me in and to our amazing athletes who make each program and each session so fun and fulfilling. I want to tell you about what Full Circle Endurance has been up to and all the awesome stuff we have coming up.
I WANT YOU ON OUR CRAZY HAPPY TRAIN!!!
The Full Circle Endurance program just wrapped up its 10-week Monument 10K training program, in which 19 athletes attended three sessions per week. We focused on pose running form with lots of drills before each session. Each week included one short interval (sprints) workout, one long interval workout (sets of 800’s and above), and one longer weekend tempo run or time trial. We also did mobility after each session and had four yoga classes by the fabulous Michael Steeves.
Just like with everything else at our gym, our endurance workouts were meticulously programmed based on percentages of prior maxes. The science behind it, the work ethic of our athletes, and our dedicated coaching yielded some awesome results:
Twelve of the 16 athletes who competed (75%) PR’d their 10K times. Of those 12, seven PR’d by over a minute and three PR’d by over seven minutes!
Our athletes have had a lot of great things to say about our program:
“What we do works, it really works. I feel like with each race I believe in our process even more. All of the PRs, all of the people saying they aren’t sore, my own experience. Just amazing. I didn’t reach my time goal for the race. However, I met my goal of dedication and consistent training. I also learned the value of sharing your goals with others because it’s the best way for others to hold you accountable, as well as train with those who have similar goals!” – Adrienne B.
“I was pretty skeptical about pose running at first, but it got a lot easier over time and I think it has made me a better runner. I also learned the importance of higher intensity, shorter distance workouts.” – Carter H. (PR’d by 7:20)
“I learned that mental toughness is a SKILL and needs to be practiced.” – Courtney M. (PR’d by 13:00)
I am so proud of the work our team put into this program and the progress that they made. The dedication to the program was evident every 25-degree day on the track and every rush hour morning doing silly-looking (to some) drills dodging traffic on Belleville. We have bonded through challenging workouts and laughed together at personality idiosyncrasies.
BELIEVE ME, YOU WANT IN.
Here are some of the awesome FCE things coming up! Stay tuned for details.
Endurance WOD 1600M (1-mile) Program – The best way to get fast is to train fast. We will test our 1-mile times before and after an 8-week training program. Three sessions per week (two coached, one at home) will include drills, dynamic warm up, short interval training, and mobility.
Fundamentally Fast 5K (F3K) Program – You’ve run a bunch of 5K road races, and you’re ready to take it up a notch. Or you’re ready to crush your first 5K. With Coach Matt’s expertise, you will improve your form and speed with fun and creative drills and workouts. PR GUARANTEED OR YOUR MONEY BACK.
Aerobic capacity for the competitive CrossFitter – Are you a competitive CrossFitter that wants to improve your aerobic capacity so you don’t feel gassed on those longer WODs? Do you want a high-efficient aerobic engine that speeds up your recovery between multi-WOD training days? If so, this is the program for you.
Triathlon Training Team – A 20-week plan starting Monday, May 2nd, getting you ready to RACE either an Olympic or Half-IM distance Tri aiming at the OBX Triathlons on Saturday, September 17th, and the Williamsburg Triathlons on Saturday, September 10th. Learn more at one of our two info sessions at the gym: Thursday, April 14th or Tuesday, April 19th at 6:30 p.m.
Personal Training – If you have specific goals and would like to work one-on-one with one of our endurance coaches, we are here for you! Find us or email email@example.com.
We, your crazy happy train conductors/AKA coaches, can’t wait to see you soon!