What we're about
Upcoming events (4+)
ASP Running Academy has classes beginning every Saturday.
Join one of our interactive training programs in 5k & 10k, half, or full marathon classes that prepare you to meet and exceed your personal goals, designed for virtual expert coaching, accountability, socialization, motivation, and convenience.
Our classes utilize V-Dot, which is a web-based program facilitated by your certified running coach Michelle Montiel. Michelle has been coaching for A Snail's Pace Running Academy for 18 years and has helped countless Academy members achieve their running and fitness goals. Through the assistance of V-dot, all of your workouts will be in one easy to access and follow location on your phone and computer.
Sign up and start your training today! Training schedules begin every Saturday.
° Web-based "VDOT" Interactive Program connected by STRAVA(free) or GARMIN
° Private group STRAVA page that tracks all your activities while being socially connected to motivate and elevate one another
° Scheduled 3 days per week run/walk (your favorite route, treadmill, track, or trails, you have the flexibility and convenience at any time, at your pace
° Pre & Post workout stretch plans and sport-specific strength training assignments
° Scheduled 2 days per week sport-specific strength training workouts, designed to strengthen running muscles and prevent injuries
° Videos and handouts to guide you through your workouts
° Scheduled 1 day dedicated to recovery with instructions to help you maximize your fitness gains
° Fun and informative Zoom group meeting workshops and FB Live Videos, led by Running Academy Coaches, Team Doctors, and A Snail's Pace Running Shop Associates on subjects such as sport-specific training, injury prevention, nutrition, gear, and more.
° Bi-weekly voluntary virtual races if you would like to participate to gauge progress
° 10% discount on all store purchases during the duration of your program
***additional details & information & sign up***This is a paid class which requires enrollment from the link below***
Or contact [masked]
Great job on your run last Saturday. Let's continue with the great vibe of our class.
Today's schedule is as follows:
5K workout is 40 minutes at our interval of walk 3:30 and run 1:30 x 8.
10K workout is 60 minutes at an interval of run 3:30 and walk 1:30 x 12. If you are already doing a higher interval or if this seems too difficult, please talk to coach Michelle to establish an appropriate interval for you. Remember that this is your LSD-Long, Slow Distance. This is not the time to work on speed. Keep your heart rate below 155.
Generally, Aerobic HR is[masked] and threshold is[masked]. When you go above 155 you are at Max or anaerobic. These are just general numbers. Exact numbers depend on your resting heart rate, age, weight.
Please begin carrying water on your run. You will want to take a few sips at every interval.
10K, now that you will be running for 60 minutes, you will need to start adding electrolytes to your water. You lose more than water when you sweat.
Have a great week!
Well, it's here. Our last group run before our race. Don't miss out on strategizing your race day plans with your fellow Surf City Snails. We will be running 6 miles. Don't push too hard on this run. This is a taper run.
Tapering (reducing your mileage in preparation for a race) is a critical component of marathon and half marathon training that’s often overlooked. Training is about the progressive adaptation to stress. Tapering enables your musculoskeletal and neurological systems to recover from that stress and be in prime condition for competition. Here are some tapering tips:
Think of your taper as a “plan” and prioritize it as you did your training. Don’t disobey your taper plan by running longer or harder than you should.
Devote as much time to recovery as you did to training. Track your heart rate. During a taper, your heart rate should drop slightly from your peak-of-training rate. If it hasn’t, it’s a sign that you haven’t reduced your mileage or intensity enough.
See you Saturday
Great job on your 18 mile run last week! We step back to 14 miles this week, before jumping to 20 miles on February 5th.
Now that you've experienced running 18 miles a couple of times and have runs of 20 and 22 miles approaching, it is a good time to start thinking about your race plan. First, set up your goals based on your long-run training pace. Set a "reach" goal, one that you can accomplish if everything goes right. Then set a goal you feel is realistic based on how you feel towards the end of your long runs. Finally, I usually set a fallback goal if the weather is warm, or if I am just not feeling it that day. Then think about how you plan to accomplish your goals.
It helps to break the race into blocks or segments. I usually use 5-mile blocks, because it's easy to compute your pace. In the first block, focus on running easy, just slower than your goal pace. I usually try to hit my marathon goal pace in the second block and adjust my pace depending on how my legs feel at 10 miles. If I feel good, I usually keep the pace conservative, goal pace, for the next five. At 15 miles you'll get a better feeling on whether you're having a good day. You should be in a good rhythm at this point, feeling a little tired but not straining. You still have 11 miles to go at this point, so it is not time to let it fly yet. Focus on staying smooth over the next 5 miles and getting to 20 miles feeling like you have some strength left.
Consider the last 10K as when the race starts. If you can, maintain your pace or increase it a bit, depending on the weather or terrain. If you are tired, focus on one component of your form, relax your shoulders and upper body and try to let it flow. Keep mentally engaged, you are nearing the finish. If you have a mantra, it comes in handy during this segment. Believe in your training, you put in the work to get here.
If you are putting a plan in place, you can visualize the last segment of the race in the final portions of your training runs. You can also do a systems check at the end of the 5-mile segments and remember how you should feel at that point during the race. These things can help you stay mentally engaged during the race and get through the bad patches that inevitably occur.