Wednesday, October 30, 2013

Do you feel a Need for Speeeeeeeed?


The seasons are changing and that means ELM is moving from the trails to the city lights for our annual Need for Speed and Yoga for Runners program!  We only offer this 12 week program once per year and it is packed with specialized training, tips and coaching to help you reach your running goals next season.

Want to run faster and further without getting tired? Who doesn't??  Our Need for Speed program has evolved over the years into the perfect combination of group conditioning, individual coaching and training knowledge that our participants have used to set and reach their running Personal Best's.

All of our weekly runs will once again start and finish at Comox Rec Centre this year, with post run Yoga led by super yogi, Birgit Nilson afterwards.  I highly recommend participating in the post run Yoga as it is the perfect way to recover from your weekly speedwork sessions - not too mention it feels amazing and it is a very convenient way to get your flexibility training in.  

Check out the details below along with some words from past participants and let me know if you have any questions!  Registration deadline is this Thursday and we kick off the program on Saturday with our running video analysis session- which is a very powerful tool on your journey to becoming a faster and more efficient runner.  Hope to see you there!


We pushed ourselves but the program was very well structured with goal setting and progress measurement.  I learned how to pace and push myself past the comfortable place I normally run.  My spring running was greatly improved by this clinic. I did The Kusam Klimb for the 1st time in 7 years and Need for Speed was the thing that really made it possible.

It is a program where you will feel proud of completing each session and there's also the option of yoga afterwards as a reward!  -T

If you are serious about your running, you want to run faster and further without injury.
Runners who think that more mileage and longer hours are the only ways to improve end up frustrated or sidelined with injuries. The secret to running faster and further is training smarter not longer! Making simple changes in strength, flexibility, technique, and program design will help you reach a new level of performance.

In ELM's Need for Speed clinic, Kinesiologist and Personal Trainer, Sarah Seads, demonstrates the key training principles and techniques designed to improve your running form, decrease your risk of injury and personalize your running program. Learn how the science of Kinesiology and biomechanics can help you reach your running goals in this specialized clinic.


  • Weekly coached group running sessions with Sarah Seads.  Sessions will focus on specific running workouts designed to improve lactate threshold and VO2max using speed and hill work.  Workouts will also focos on improving running economy, turn over, mid-foot technique and sense of pace.
  • Weekly coaching topics and 'homework' to develop your own personalized running plan.
  • Video analysis and technique correction (part 1 only)- link to your video.
  • Field tests for lactate threshold and VO2max and heart rate zone creation.
  • Exercise prescription to improve running technique and correct imbalances (part 1 only).
  • ELM Running Clinic Manual

This unique running clinic is divided into two 6-week training sessions. 

Part 1: After a long training or racing season it is time to take a step back and develop a plan of attack for the coming year.  This is the time of year to focus on technique, muscular imbalances and program design. 

Weekly Education Topics include: Fitness Testing, Video Analysis and Biomechanics of Running & Mid-Foot Running Technique, Barefoot Running, Strength Training For Runners, Muscular Imbalances: Identification and Correction, Periodization: Annual Program Design and Cross Training for Runners.

Part 2: In the second part of this clinic we will continue to focus on techniques for building speed and power.  Learn additional training techniques that will allow you to make a breakthrough in your running ability.

Weekly Education Topics include: Exercise Physiology, Key Training Principles, Dynamic Strength Training for Runners, Speed Training Techniques, Injury Prevention and Nutrition for Optimum Performance.  

NEXT SESSION: Winter 2013/2014

Times: Thursdays 5:30-7:00pm

Part 1:: November 7th-December 12th & Video Analysis Saturday November 2nd 9:30am-10:00am location TB,

Part 2:: January 2nd-February 6th, 6-weeks

Deadline: October 31

Prerequisite: Ability to run 10K distance or a minimum of 60 speed requirement!

Yoga for Runners Time: 7:05-8:00pm *See details below*


Complete your fall & winter training runs with a relaxing yoga session designed specifically for athletes with tight muscles!  Lengthen and tone muscles, improve core and postural strength, focus on deep breathing techniques, and enjoy a serene moment in your busy life.  This class is the perfect compliment to any fitness enthusiasts training program.  Runners, bikers, hikers and other adventurers will not want to miss this rejuvenating weekly yoga practice. 

*Option to come for only the Yoga as well.

Next Session: November 2013

Part 1:: November 7th-December 12th 6-weeks

Part 2:: January 9th-February 13th, 6-weeks

Deadline: October 31st

Time 7:05-8:00pm

Prerequisite: None!

Instructor: Birgit Nilson

 ELM Need for Speed Clinic bolstered my running and racing confidence. Because Sarah has taught me to listen to my breathing while racing and monitor my heart rate while training, i am running smarter and ultimately faster. As the clinic progressed, i noticed my reluctance to push myself into higher (more painful!)  thresholds of exertion diminished. Sarah's clinic also gave me techniques to help improve the mechanics of my running which provides a focus for my warm ups and my longer runs/ races, helps reduce my risk of injury and makes me a more efficient, faster runner. Ultimately however the best part of this clinic was running, learning and stretching my limits with great people.  -D

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