Ready for something a little longer???

800 - 1200 - 1600 - 1200 - 800 Come prepared with the interval splits you are supposed to run according to McMillan calculator and what your goal for upcoming race!!!

We've got your Monday Mission!  100M x 10, all out efforts, with 90 sec recovery.  Run softly like a Ninja... Mondays are barefoot training days, so lose the shoes, run bare or bring your vibrams.  It's time to learn to feel your feet!

6:15PM, at Mission Bay Park, usual spot, on the grass.  This will be a recurrent location and time, rain or shine, we will be there.

 Forca Kai athletes,

 
Due to a special event being held at Fiesta Island tomorrow, there is a venue change for both the running and tri group workouts. We will be meeting at the marina on the Silver Strand of Coronado for the workouts. Take orange ave past the Hotel del Coronado and continue onto strand way, and conitinue past the Naval Amphibious base. You will see the SEAL obstacle course on your right. Continue down the strand another 2 miles, and then make your first left turn into the marina parking lot. When you turn in to the parking lot, the marina will be on your right, there will be plenty of parking to the left where the running trail starts. Meet time is still 7:30 am. If there is someone who is planning on coming who may not receive this message, please let them know! 
 

 We will be meeting in the parking lot at Fiesta Island to run on Sunday! It will end up being a longer run, so please plan accordingly. For those of you Moms out there, bring your families to cheer you on!

We will be running 5k repeats! This workout was a blast the last time we ran it. There will be about 10-15 minutes rest between each 5k.

Think ahead. Bring what you plan to eat when you are racing, so that you can try it out, and make sure that your body can handle it. Wear what you are planning to wear on race day so that you don't find out 5 miles in that your socks give you blisters.

If you are training with the Tri group, you will be meeting at the same place, with a slightly different workout.

If you are training for the full San Diego Marathon, we highly recommend that you complete 3 CFE workouts each week (2 interval, 1 tempo/time trial). To help you out with this, we are now offering a coached run on Monday nights at 6:30 (locations will vary), or  you can complete the following workout on your own.

4 X 400 meter hill sprints

Have fun and let the coaches know how this goes for you.

Special thanks to EJ and Par who came out to run at Mission Bay Monday night! You guys rocked that run!

Put down that NorCal Margarita!

Come celebrate Cinco de Mayo Forca Kai Style!

We will be running 300s tonight! How many? Show up, and find out.

We will be running at the San Diego High Track at 6:15pm. See you there!

2 Things going on tonight

1) Learn proper run mechanics with San Diego’s Premier Endurance team

The Fundamentals of Running Program includes:

• 6 small group sessions with a Força Kai coach
• Before and after video analysis of your running mechanics
• Drills designed to improve your running efficiency and technique
• Physical conditioning exercises designed to increase your VO2 max, range of motion, & decrease your chance of injury 

When: Monday and Wednesday evenings - starting May 3rd @ 5:30pm
Where: Todays session will be at Mission Bay Park where CF Weekend Warriors meets

2)  Monday Night Interval session -  Will meet at CF Weekend Warriors site, begins at 6:30 pm (similar to our wednesday night sessions!!!)

 

 Schedule of events for tomorrow

7:30am - Regularly coached session - 5K Tempo, meeting at CF San Diego (If you are attending the clinic you can make up the 5k in the next couple of days)

http://www.crossfitsandiego.com/

8:00am - Forca Kai Tri Kick off at CF San Diego

9:00am -  Run Clinic with CFE Founder - Brian Mackenzie - this could be the difference maker whether you crush your goal for your upcoming race or not, don't regret not attending it.  It will be a great learning opportunity for Forca Kai members to learn proper run mechanics!

Address for CF San Diego - 

1401 E. Street San Diego, CA 92101
(on 14th street between E & F street, Downtown San Diego)

Alright bizznnattttchesss.....

You didn't think we would let you off the hook for Sunday did you?   We highly recommend the Run Clinic, we feel this is a once in a lifetime opportunity to learn about run mechanics, get some valuable feedback on how to improve your form and learn from the best!   The costs associated are to pay the fee to CFE - we are not making a profit from the $100 fee - the normal CFE is $150 per person for Brian Mackenzie, so consider this a bargain and a must!!!

If you are coming to the run clinic, show up at 8:53am with cash or check please :)  If you cannot attend for some reason then we expect you to be at CFSD at 7:30am for our regularly coached session - we will be doing a 5K Tempo run through downtown.

URL for this route is: http://www.gmap-pedometer.com/?r=3688232

We have lots of great things happening in the near future - don't get left behind!!!!