Blue Sky Endurance News helps you reach - Your Sky. Your Limit.
Your Blue Sky Monthly News & Updates
It's June, Worry Less, Run More   
QUOTE OF THE MONTH:

While I was running today I heard someone clapping, it was just my thighs cheering me on
Upcoming Events
BSE Events/Clinics

BSE Clinics/Events:
6/1 - Build a Better Runner Series, at BSE 6pm every Thursday this summer!


6/17 - Build a Better Body, Clinic 1 of 3, at BSE led by Compass Fitness, 9am

6/21 - Open Water Swim Clinic w/Lance Ogren, Isle of Palms, 6:30pm

Training:
Group Ride - Tuesday 6 :00pm -check Meetup and FB for additional changes as needed
Group Run - Thursday 6:00pm

Need to get in a long run, ride, or swim this winter? Check out our Meetup group or FB page:




long-road-runner.jpg










Monthly Spotlight
Running - Run fast, run slow, run far, run close, just run

Yes I realize it might seem too hot to run outside right now, but the topic of running is our third installment in our series highlighting each segment of triathlon. This is the point of the race when you can give a sigh of relief knowing it's the last thing you have to do before crossing the finish line. Just one foot in front of the other over and over....and over and over...and over and over...Oh wait, maybe you shouldn't relax at this point, you still have a long way to go. Fear not, we're here to help you run your best (or at the very least, most tolerable) triathlon run yet! All you need to do is get out and run-- "Run, Forrest! Run!"-- keeping in mind the following tips.

1. Slow down your runs! The majority of our runs each week should be at an easy, buzz word "aerobic", pace. This is a conversational pace so feel free to talk politics with your bestie running friend as the time ticks by. Why be so easy on yourself when triathlon is such a brutal sport? You need to improve your aerobic base fitness-- meaning you need to learn how to "just keep running", to be the little engine that could, to be the energizer bunny that just keeps going and going.....You need a big engine to enjoy running and easy running is the way to build your engine.

2. Run more often! The benefits of this are twofold: 1. you will continue to improve your base fitness and 2.  you'll become a more efficient runner (aka your body knows how to move when running). Believe it or not our body has a short attention span. If you want to run well, you need to run often so your body doesn't forget how to run well. How do you add more running in to your already busy life?? If you are already running 2-3 times a week, add in another 10-30 minute run (you can sneak it in after a bike ride or swim for a good triathlon simulation workout). 

3. Add in a day of intensity! "What you talking about Willis?? You told us to slow down!" Yes, yes I know. Most people run in this gray area of too fast to be considered a true easy day, but too slow to be considered speed work. To run at your best, you need to add one day where your really push yourself. And I mean really push yourself, not "I think I'm sweating I must be working out". You can either use perceived exertion of effort on a scale from 1-10--you'll want to push yourself in the 7-9 range on your intense day. If you're using heart rate zones train at your anaerobic threshold--fancy buzz word alert! However, the point is to get out there and get your butt moving faster than you normally would move. 

If you REALLY want to learn how to run your best, join our Triathlon Training Program kicking off at our information session June 14th. The best coaches around will help you swim, bike, and run your best yet.  

YOU Wear It Well Award
Each month we're going to scour the internet to see who 'wore it best'. We're looking for people training and race in Blue Sky Endurance gear. That means YOU! Did you snap a selfie on a morning run? Did you get an awesome race photo last week? Post it on our FB page or your FB page but make sure to tag us, or #blueskyendurance on instagram. You post it, we'll find you. Why should you care?? Because you will win something!! And who doesn't like free stuff?!

Winner Winner Chicken Dinner award goes to.... Mike Stebbins ! He raced Ironman 70.3 Gulf Coast in early May and looked very stylish in his BSE tri kit. Way. To.  Go.  Stop by the store anytime to pick up your prize! Congrats on your 2 minutes of fame.  Enjoy it. 
The Athletes' Plate 
Protein

Protein, protein, yay protein. The word itself sounds like you're cheering for someone doesn't it? Protein, protein, perfect for the endurance athlete. Carbohydrates aren't the only game in town to help you as an athlete. It's important to eat enough protein-- lean meat, legumes, fish- to help you repair muscle, maintain and grown lean muscle mass and aid with immune function. Eat it throughout the day as well as within 30-45 minutes post workout in a 3:1 carb to protein ratio. No, again I'm not referring to chocolate and french fries- instead think peanut butter and banana, yogurt and fruit, avocado toast, etc etc. 
 
References: Hammer Nutrition and my own brain ( Siobhan)
Featured Product
"There's an awful lot you can tell about a person by their shoes" ~Forrest Gump
"Mama says they was magic shoes, they could take me anywhere" F. Gump. We might not have magic shoes here a BSE, but we have a lot of really great shoes to help you go faster and/or longer. Our newest running shoe will make you super fast! We LOVE it. It's called the Cloudflash by On shoe company. "The Cloudflash Speedboard, built from Pebax, is unparalleled in energy transition and fatigue resistance. It loads with impact energy to change toe-off to take-off at release." -- um say what? Take our word for it, this is a fast, light shoe. Stop by the store to check it out!


Whether you are new to the sport of triathlon or a seasoned triathlete, we are all time crunched individuals with overflowing inboxes. With our monthly Blue Sky Endurance e-news, we will strive to keep it truly monthly, just the facts, but filled with nuggets of quality information to help us all as we strive to improve at the sport in some way or other.  Our e-news will keep you in the loop, in the know and spiked with motivation to keep you reaching for Your Sky. Your Limit.  
  Blue Sky Endurance |843-800-5330| catherine@blueskyendurance.com |www.blueskyendurance.com