Today was all about hill repeats, and I know everyone is glad those are done - great job guys! I promised some video links on before and after Pose running technique , so here are a couple I have found. Before and After 1 Before and after 2 .

Cues to remember:

• Land underneath your center of mass (not in front of your body)


• Land midfoot, let your heel "kiss" the ground


• Pull foot up rather than pushing off


• lean from the ankle, not from the hips


• Faster cadence (hot coals - get those feet up fast!)


• arms at 90 degrees or less, relax shoulders, relax hands


• Did I mention Breathe!!!

Wednesday Bootcamp: Class on Wednesday is all about the butt, and a great class for first timers if you have any friends that are interested in coming. At home option: 10 minute AMRAP (as many rounds as possible) 15 squats, 10 mountain climbers (each leg), 5 pushups

Thursday Running: Back to the Summit Track at 5:15am and 6:15am - come run before it gets too hot!!