In this newsletter you’ll find:

-A survey that will help us provide you with better services

-We’re welcoming a new beginner-intermediate coach to the team

-Guilt free cookies!

-A video with strength training exercises specific to runners

-Our new running form video

 

Before we dig into running videos and cookies, we really want to take the time to say thank you for all of your support! We’ve gotten so much joy from hearing stories of how our training plans, newsletters, and videos have helped so many people. With that said, we want to keep on improving for you! Below is a short survey about our services and we would greatly appreciate it if you took the time to fill it out. Thank you!

https://www.surveymonkey.com/r/J6HGQBK

 

Welcome Rachel Nypaver to the Sage Running team!

We’re excited to announce that Rachel will be our new beginner-intermediate coach starting in September. We’ll be posting more about Rachel and her services on our website and Facebook page within the next few days, but for now here’s a little bit more about our new coach: rachelcoachpic

Rachel is a Lydiard II certified coach who has also taken classes in Good Form Running and Chi Running.  She has competed in numerous trail races, from 5 miles to 100 miles.  Most notably, she came in 2nd at Burning River 100 in 2011, 1st place at Virgil Crest 100 in 2012, 1st place at Forget the Pr 50k in 2014, and 1st place at Leatherwood Ultra 50 Miler in 2015.  She has several years of coaching experience in several Couch to 5k programs, an Intermediate 5k program, and personal coaching.  Rachel has also taken classes in Good Form Running and Chi Running.  While currently taking a break from competitive running, she still stays active by running in Boulder’s foothills and taking long hiking trips in the mountains, with her most recent accomplishment of hiking the 500 mile Colorado Trail with her dog, Pacer, last August.

 Currently, she is a grad student at Boulder’s Naropa University, studying Clinical Mental Health Counseling with Transpersonal Wilderness Therapy.  Her passion in coaching follows in line with her mission of helping others reach their full potential in all aspects of life and therefore carries a strong mind/body focus in her coaching.  At Sage Running, she enjoys coaching runners embarking on new distances.  Rachel’s hobbies include reading, volunteering, Yoga, snowshoeing, rollerblading, and exploring new places with her daughter(dog).

Email: ran.sagerunning@gmail.com   Cost: $90/month

 

Guilt Free Peanut Butter Cookies!

cooks

Preheat oven to 350:

Blend:

-1 can chickpeas

-1 and ¾ to 2 cups of dates (soaked in hot water for 10-15 minutes and then drained and pitted)

-1 medium banana

-½ cup almond milk (guessing any nut milk would work)

-1 TBSP vanilla extract

-2 tsp baking powder

-2-3 TBSP peanut butter (preferably peanut butter with peanuts as the sole ingredient)

-3 TBPS flax meal with 10 TBSP water to make flax eggs.

 

Put the blended ingredients in a bowl and then add in:

-1 cup oatmeal

-½ cacao nibs

 

Take a spoon and form cookies on a baking sheet lined with parchment paper.

 

Bake for about 20-25 minutes

 

Strength Exercises for Runners:

Doing a few specific core exercises a couple of times a week can go a long way in increasing your running efficiency and preventing injury! Check out our video on exercises that specifically target areas that many runners are weak in.

https://www.youtube.com/watch?v=MGojZnIqUFQ

5 Tips to Improve Your Running Form:

https://www.youtube.com/watch?v=UkyBr47DdY0

 

Note: Coach Sage also endorses (full disclosure they are a sponsor of his) a new sensor product called “LUMO RUN.” It measures not only cadence and bounce, but also hip rotation and hip drop. This innovative sensor synchs to an iPhone App and provides real-time feedback as a “coach.” For more information (and a special $10 gift since you found out about the sensor from Sage), check out this link: https://www.LumoRun.com/10

 

Thanks again for all of your support!

 

Train Smart, Run Faster,

 

Coach Sandi & Sage

Guilt Free Cookies, Strength Exercises for Runners & More!