100M Sprints on the Minute... it's only gonna be running for a total of 3/4 mile.  Easy right?

Hope you guys are feeling good and still walking normally =)
 
This is the recovery WODs.  Do this in place of your regular CF WOD or running.  The idea is to keep the muscles loose and the blood flow moving to promote recovery.  You can do this for as many consecutive as needed until you feel recovered.

Post Race Recovery WOD
(This can also be done and and should be done the day of races, after long runs, or on Sundays after interval work).

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15
Glute Ham Developer hip extensions (hamstrings and butt should burn)
Kettlebell/Dumbbell swings 3 x 15
Bench Press, Pull-ups All exercises with light - medium weight. 3 sets!

Weight  used should be light-medium to get the movement and your muscles going.  Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

You all ready to rock n roll this sunday?  
 
If you need us to have fuel at a certain point of the race please plan to meet the coaches at 4pm at Ted's house in Mission Beach.  Here is the address:  2756 Mission Blvd, San Diego, CA 92109 
 
If you need to get taped, plan on being there!!!
 
Here is where the coaches will be on the course - 
Mile 4 (half marathon) Mile 9 (Marathon) - Bekka & Ayo
Mile  7 of the marathon (harbor drive)- Mike Brown - he'll probably be riding his bike over to later miles too :)
Somewhere between mile 8 of half marathon & mile 13 of marathon (friars rd) - Nuno - will be riding bike over towards the finish - shirtless of course...
Mile 20 - Ted & others...
 
If you have family members that are going to come out and support you, have them join forces with us out on the course so we can represent!!!  RUN BITCHES....
 
Sunday night we will be gathering for an au revoir, great job season dinner - plan to be there at 6pm with your medal from the race.
 
Race morning - we will meet at the corner of 6th & Laurel at 5:30am for a group warmup & stretch - its going to be crazy busy so plan enough time to get there - either get dropped off, walk, take a taxi...plan for success.  Race starts at 6:15am
 
Do you have your 3 positive affirmations?  Everything dialed in and you ready to PR?  Whether you did all the training, only did some of it, or didn't do any of it - it doesn't matter at this point - you are all capable of running 26.2 miles - this could be one of the greatest challenges you will ever do and one you will be most proud to talk about.  
 
Enjoy yourselves out there, be thankful for your health and your loved one - its been a great training season, now its time to go out there and CRUSH IT!!!!
 
 http://www.amateurendurance.com/running/running-checklist/

Its taper week for those of you running this weekend! Which means its time for some 200's to get you ready to run your best marathon/half marathon.

Not tapering? Don't worry. You are going to be running 200's too, just a little bit faster!

Start time is 6:15. Bring $20 for your awesome Forca Kai shirt. 

Mission Bay Park at 6:15PM. 

15 minutes x 2 for those who are not running in the RnR.  15 minutes x 1 for those who are.  Please bring your own KT tape if you are looking to get taped up to see how it feels for the race!

Hydration 101

Hydration is something that a lot of new runners and triathletes overlook. The longer you exercise the more important hydration becomes. A large number of beginning runners we see don’t know where to start when it comes to hydration. This article will go over the basics of hydration for endurance athletes. 

Read the rest of the article 

 We'll be meeting at the Downtown Showroom for Lululemon at 8am  

Plan is to do an easy 45 minute run as we are tapering and getting ready to kick ass next weekend.
 
Final preparations - vision for your race, race strategy that includes nutrition & hydration, affirmations - do you have everything dialed in?  If not, grab one of the coaches before its too late...
 

Sunday morning details for after the run, showroom will be open to Força Kai 9-10am
 
address 877 G Street
on the corner of 9th and G Street.
 
Space to stretch.
15% of a top and bottom from our RUN line

 Hi Everyone!

Just a little over a week before the RnR Race Day!  Next week will be taper week.  It's designed to generate a large hormonal response while resting so you'll be ready to blow it up on Sunday! 
 
If you have any questions or concerns, please contact one of the coaches.
 
Monday -- Heavy Squat Day, 3x5.  Three sets, 5 reps each set.  This will simulate your growth hormones and testosterone so that you'll be ready to explode come race day on Sunday!  If you are traveling on Monday because of the Memorial Day Weekend then do a bodyweight CF WOD on Monday, and do the Heavy Squat Day for Tuesday.

Tuesday -- CF WOD (or, if you missed the Heavy Squat Day on Monday because of travel, do it here.)

Wednesday -- Track Workout

Thursday -- Off completely

Friday -- Dynamic stretches, light Tabata (20 on, 10 off x8 rds EASY).  You'll start feeling pretty jumpy by Friday.  Resist the temptation to go hard on the tabata.

Saturday -- Off

Sunday -- RACE DAY!  We promise you, with all the race day excitement, priming your neuro-endocrine response, and decreasing the week's workout volume that your body is used to, you will want to take on the course come Sunday.  We are expecting people to shatter PR's!

If you are itchin' to do one more CF workout, we'd put in on Monday with the heavy lift or Wednesday AM, but no more than two CF WODs next week, and no lifting on the CF days other than the heavy squats.

As much as we've been training you physically to kick butt on Sunday, most of you will be challenged mentally.  Come up with a mental strategy for how you will handle whatever Sunday throws at you.  We recommend that you generate 3 positive affirmations that you can fall back during the race - as your mind drifts you will want to re-focus your energy, thoughts, mindset on these 3 affirmations.
 
For Nuno's last race this 3 affirmations were -

1. I love running!
2. I love my blue shoes!
3. Relax and have fun (smile)!!

What worked really well for many of our athletes was to boil down the affirmations to their Essence, and write it on the back of each of your hands.

 So, for example, with Nuno's affirmations:
 
1. I love running!
2. I love my blue shoes!
3. Relax and have fun (smile)!!
 
The essence of this affirmations would be: LOVE and FUN (or maybe relax/smile, which ever spoke to him more.)
 
That way, it's easy to glance down at your hands and remind you about your affirmations and be present for the race.

If you can be conscious of what is happening to you on Sunday, you will have a great race.  And even if things don't go as planned and you tank, that's ok too - don't judge it, acknowledge it, accept it and go back to the Essence of your affirmations!

Thank you for another amazing season.  We are proud of what you guys have accomplished individually, but most importantly, the energy and camaraderie that you guy have brought to all the practices.
 
We love you all,

Your Forca Kai Coaches.

You all ready for your race - less than 2 weeks away.  You all should have done the vision exercise already, now its time to turn things up a notch...

Yesterday we did an easy run covering the latter part of the course - if you are doing the half, we ran the last few miles - from Fiesta Island to 163 via Friars Road and back to Fiesta, it was about 7 miles - it was intended to be an easy run to get you to see that part of the course.  The people that came and ran had a great time, everyone looked really strong.  If you didn't show up, make this up today or tomorrow please!
 
For those doing the full marathon - we had the people that showed up yesterday run out from fiesta island and turn left on morena and cover the last 8 or so miles of the actual full course, including a loop in fiesta island which you will be doing during the race as well.  It turned out to be about 11 miles if you did the big loop.
 
If you didn't make it yesterday but want to make up this run and are unclear on what to do, download a copy of your race course and call me directly and i can explain it in detail.
 
Now its time you all put together your race strategy - this needs to include hydration & electrolyte replacement.  I am including a few links below to help you all come up with your individual strategy (you can also google marathon race strategies) - do yourself a favor and spend 10 minutes doing this.  Your race will be that much better because you did!
 
Race strategy should also include where your people are going to be on the course - the 3 coaches are going to be strategically placed on the course, are you planning to have friends out there giving you nutrition?  What are you going to do for the time you are out there running....you best be thinking about this now!!!
 
http://www.active.com/running/Articles/Race-day_strategies_for_marathoners.htm
 
http://www.marathonandbeyond.com/choices/latta.htm
 
Check out CFE head coach Max's website for great insight on nutrition - 
 
http://gotrimax.com/TriMaxRaceDayNutrition.htm
 
Plan for success, put this together in the next couple of days and be ready to discuss it on Wednesday night at the track. At this point we are really shifting towards mentally preparing you all to have the race of your life - begin thinking its possible and let's make it happen!!!
 

Mission Bay Park Workout, 6:15PM.  Bring your metronome if you have one.  We're working on finding your rpm sweet spot over the next few weeks!