YOUR STRIDE…Simply placing one foot in front of the other. Great first step I would say, but somehow you still end up with a nagging injury and feel like running is just harder than it needs to be. There must be an easier, more effective way to do this running thing without feeling so worked all the time. Yes, having a properly structured running program to set you up for success is great, but you can get that from a book or a coach. That said, I believe anyone can be successful with well-balanced structure and a little hard work. So what’s the problem? Chronic fatigue, injuries, and just having a tough time breaking through to the next level of your running ability simply means you need to focus on the details of your run. No ifs, ands, or buts! Learn to run right with YOUR STRIDE and make the most of your time.

YOUR STRIDE will be an ongoing non-progressive workshop that professional triathlete and endurance sport specialist Rusty Pruden will be coaching on a weekly basis now through fall. Frequency and consistency is every athlete’s key to success so drop in as often as your schedule allows to learn the basic principles and ideas that will guaranteed make you a better, happier runner.

Cost: FREE through end of May, then $10 per workshop from June through October. (Athlete and membership discounts apply).

Location: Marymoor Park in Redmond – Tuesday nights 6-7:30pm (last week of each month there will be no workshop).

-          More locations for this workshop coming soon!

Contact Rusty Pruden:

Email: Rustyprudenendurance@gmail.com

Facebook: www.facebook.com/rpec10

Phone: 425-308-8066

The look of consent ration from Luke attempting 10’6”.

Beautiful day for 3A Districts Track meet

As endurance athletes, we’re always searching for that competitive edge to get the most out of ourselves. Over the years I’ve come to find most of us are doing more than our bodies are ready for. For long-distance athletes (and those who just love to work out) injury is usually just a few short steps away. Slash your chances for missing days of training and possibly even your races because of injury by committing to functional strength training. Women should incorporate 1-2 days per week of functional strength training while men should do 1-2 sessions bi-weekly. Strength training will help you prepare your body to move and you won’t be stagnant.

To anyone in the King County area, check out Element5Fitness for everything you’ll need for your strength conditioning goals. Element 5 Fitness is conveniently located off 116th and Slater Ave in Kirkland in the Totem Lake area. Belton and his staff are far beyond qualified and our excellent trainers. I love how these guys adjust the intensity for every class to fit the expectations of the participants. Fun, motivating and they will hold you accountable. Check them out!

If you’re up closer to Snohomish County, I highly recommend joining us tomorrow night Tuesday 5/1 at 7pm to get functional with Kevin Anderson and the folks at Everett Physical Therapy and Sports Performance Center at the corner of Hewitt and Oakes in downtown Everett just west of the Event Center. Admission is free! I’ve known Kevin for years and I can’t begin to say enough about how much he cares about getting/keeping you functionally fit and strong. Kevin will blend his smooth, assertive, playful personality into your workout making it easy to push yourself beyond what you think you can do… Kevin knows what you can do and will make sure you reach your full potential. See you Tuesday! For any questions and to RSVP, please contact Rusty via Facebook or by email.

Nutrition 401 –Creating Your Personal Nutrition Plan

Nutrition 401 will be a workshop format to develop your personalized nutrition plan.

 With Becky Hellerstein, RD CD, Nutrition Tech Rep NW| PowerBar US

Topics we’ll cover:

o   Nutrition Periodization – how to create your own and understand.

o   Workshop to create personalized nutrition plan.

o   Fine tuning your nutrition.

Thursday April 26, 6:30pm

RSVP and join us!

Location: Mr. Crampy’s

Cost: FREE plus you will receive 20% off PowerBar products

“Hard Work Pays Off”

RPE RACE KIT DESIGNS SNEAK PEEK!

We have a PDF of the tri kit that’s nearly final. Nishant has been spending loads of time working and putting in his special tweaks to perfect it using some of the ideas Macbeth Watson and I put together. I’ve attached a PDF so you can check it out. Final artwork for logos will be received today and added to the kit. I am working with LG on the final pricing and contract issues. I should have final pricing for you i 1-2 days but figure on ballpark of $80 per piece. This is lower than retail pricing for LG which usually runs around $115 since Rusty isn’t marking up the prices.

If you didn’t get a chance to try the fit kit, a sizing chart is available on the LG site plus you can read more about the kit. Rusty chose the elite top and elite short models. (I’ve pasted links to the details for the men’s pieces but you can also find details for the women’s pieces on the site.)

Sizing chart: http://www.louisgarneau-custom.com/media/pdf/sizingchart/sizingchart_en.pdf

Top Details: http://www.louisgarneau-custom.com/products/index.asp?category=tops&categories=triathlon&style_no=2E20566

Short Details: http://www.louisgarneau-custom.com/products/index.asp?category=bottoms&categories=triathlon&style_no=2E50392

Once I received final pricing I’ll let you know so you can confirm your order. We need to have the contract signed by the end of the week so we’ll need your decision and prepayment quickly.

Let me or Rusty know if you have any questions.

Thanks,

Jennifer

For those of you interested in smashing your Seafair time from last year or are doing Seafair Sprint/Oly for the first time and want some coached workouts, a group to train with and a plan to follow, RPE has what you want and need. Seafair is one of my favorite races around the area and I would love to be a part of your Seafair experience. Even if you’re with a team already, that’s fine, I still want to coach you. I have athletes from all over Washington, some on different teams and they will tell you that with RPE It’s all about them and getting them to the finish line on race day amazed with their effort. 

This race will be here in blink of an eye so please feel free to contact me with questions soon. Training starts April 3rd and is about 15 weeks long. Program will assume you have been doing some sort of activity for 3 weeks leading up to the program start date. Contact me anytime for more details. “Hard work pays off”.

Cheers,

Coach Rusty

Get 50% off all RPE classes and events when you “check-in” to Rusty Pruden Endurance Coaching with Facebook on your phone.

FREE TRANSITION WORKOUT Fridays 5:30pm-6:30pm

Professional Tri-athlete and Coach Rusty Pruden will be educating you and putting you through the wringer for all the how too’s on getting in and out of transition safe, efficient and fast. Please RSVP by contacting

Contact - Rusty Pruden

Location - Mr. Crampy’s Map

SWIM

Monday-Friday 6-7:30am

We are part of the Lake Washington Masters Swimming, and an on-going program of development for Tri-athletes. We provide top-notch instructional swimming and circuit based dry-land training that has been developed and proven to get you into your best swim fitness possible.

We use the Redmond Pool as our home base, and our group trains year-around, building up in skill-complexity and conditioning intensity over 12-week cycles with SWIM/BIKE BRICK Workouts every Wednesday that prepare and challange you for that race to come. Practices are always challenging, so drop-ins not only allowed, but encouraged!

Our goal is to provide a helpful and results-oriented, cutting-edge system, that is beneficial at all experience levels. Our training and instruction are oriented toward increasing not only over-all strength and endurance, but improved stroke technique resulting in greater efficiency: increased leverage, and energy economy.

Workout Time @ Redmond Pool

Monday-Friday 6:00am-7:30am

Workout Time @ Juanita Aquatics Center

Saturday 10am-11:15am

Cost: $8 drop-ins / $75 unlimited month 5 days/week

Click Registration to register for our growing Triathlon Development program

Tuesday 6-7:30am

Special Workout Tuesdays: Race day simulation swim/bike interval brick workout

Bring your swimsuit, trainer and bike to Redmond pool for this one of a kind real time race simulation slightly full contact brick workout. The point behind this specific brick session prepares you for not only the swim to bike dysfunctional feeling, but will teach you how to handle the stress and contact that comes with the mess in the swim start. All levels are welcome and encouraged!

Cost: $8.00 drop-in or $75 unlimited month as a part of the Triathlon Development Program.

Registration is online or with the reception desk at the Redmond Pool

BIKE

Monday 6-7:30pm, Wednesday AM RSVP on Facebook please, Friday 9:15-11:00am

Indoor Cycling at Mr. Crampy’s

This is more than just an indoor cycling class… in fact… it’s nothing like that. Goals for this class are to improve not only your power, but increase your ability to effectively utilize every inch of your pedal stroke. Great music, challenging workouts, and fantastic group of fellow endurance sport enthusiasts. Bring your bike and trainers are provided. You are also welcome to bring your own trainer. Arrive 15min before class starts to set up.

Cost: $10 per person Drop-in

Registration - Contact Rusty Pruden

Mr. Crampy’s Map

SUFFERFEST SERIES 1

9 weeks of suffering starting January 2012 $70 for the 9 week series and we would run one video a week possibly at a couple different times throughout the week but focused mostly on Saturday mornings. Check out the videos here http://www.thesufferfest.com

Location - Mr. Crampy’s Map

RUNNING

Keep an eye open on the RPE Facebook for updates this week. More than likely we wil be running from Mr. Crampy’s and or the Redmond Watershed. I’ll keep you all updated on the FB page.

FOR MORE RPE INFORMATION

Facebook Fan page: www.facebook.com/rpec10 has updates, happening and to come activities

RPE Memberships: http://rustyprudenendurance.com/membership

Website: rustyprudenendurance.com

Email: rustyprudenendurance@gmail.com for RSVPs or questions

Phone: 425-308-8066

INFORMATIONAL PRESENTATION: Thursday 6:30pm-7:30pm - Guest presenter, Becky Hellerstein, RD CD.

Nutrition 301 presentation – Fueling as an Athlete, Optimizing your Performance with Nutrition

In Nutrition 301, Becky will being doing what she does best, educating our community. Becky is thrilled to present tonight, taking you through a step by step guide on the different phases and components of fueling as an endurance athlete. 

Topics include:

◦Fueling before, during and after a workout. When to do it, how to do it, why to do it?

◦Understanding Hydration, electrolytes, salt.

◦Preparing for race season.

◦Getting to race weight without impacting your performance.

Becky Hellerstein, RD CD, Nutrition Tech Rep NW| PowerBar US 

RSVP and join us!

LOCATION: Mr. Crampy’s Map

Cost: FREE

“Hard Work Pays Off”

A must read article! Don’t let this year pass you by with the only opportunity to look back and see failure to the year of 2012. Reorganize yourself today to stay on track and achieve great things every day, month and rest of the year. “Hard work pays off”

Cheers,

Rusty Pruden