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A lot has happened at RunnerDude's Fitness since the last newsletter. In December we obtained a larger space in another building at the same complex. Walls were torn down, walls put up. Flooring removed and flooring put down. Lots of painting. Lots of moving. By early January the new studio was up and running. A huge thanks to all who helped in making the move an easy transition (especially to my son, Duncan who helped out tremendously).
Open House for the new studio was a great success.
Over 50 people attended out Open House and it was great seeing familiar faces and new ones too!
Check out some of the Dudes and Dudettes that stopped by!
      
 
 
The new space has opened up the opportunity for many new programs at RunnerDude's Fitness.
Check them out below!!
 The RUNegades is a new running group program that started in January. It's a 6-month program with a Winter/Spring session and a Summer/Fall session. It's designed for runners of all levels. The current group has runners fresh out of the last beginning running group to seasoned half- and full marathoners. Ages in the group span from the youngest of 21 to the most senior member who is 69. Members can work on individual goals such as
increasing pace or distance, work on form, or train for a race. Or, they may simply want to participate in the group to keep them in the habit of running twice a week and have fun doing it. The program consists of a Monday evening full-body group workout and group runs on Tuesday and Thursday evenings. In all, the group has 26 full-body workouts and 52 group runs. The program also includes four Saturday Seminars with local experts on topics such as yoga for runners, nutrition, barefoot running, and running form.
 The Rev-It-Up Early Morning Group Workout is another new group. This early morning group workout is perfect for getting your day started feeling energized and ready to meet what's waiting for you at work or on the home front. The whole-group instruction format includes upper-body, lower-body, core, and plyometric exercises to boost your metabolism. All you have to bring is your own exercise mat and medicine ball to each workout. Other equipment such as stability balls, exercise tubes, resistance bands, etc. will be provided. Water will be provided at each workout. When weather permits, some classes may be held outside! The cost is only $10 a session and not long-term commitment. Just pay as you go! After 10 sessions, you get a free session!
 Small Group Personal Training will begin at the studio in April. I'm excited to start this group and be able to offer prime-time hours to more clients while giving them a great, customized, quality workout. These 45-minute circuit workouts will challenge and motivate you at your individual fitness level. You'll be inspired and you'll inspire and motivate others in your group as well! A PM session from 5:45-6:30 PM M-F will be offered first. Hopefully by the summer, a 6:00-6:45 AM session will be offered.
Starting April 30th, RunnerDude's Fitness will offer a
Youth Group Workout for kids ages 12-18 on Tuesdays and Thursdays at 4:45-5:30PM. Each workout consists of a 45-minute session which includes a warm-up, 10-12 full-body exercise circuit (repeated twice), and a cool-down. The full-body workout makes use of multi-joint, functional full-body exercises. Workouts are designed to build muscular endurance, balance, flexibility, and aerobic fitness. On days that it's nice, workouts may be held outside! This is a great way to break your kids away from the laptop, phone, or tablet and get them engaged with their own fitness and have fun while doing it!
Group training for fall half and full marathons is just around the corner! Depending on your race distance and date, training will begin in June, July, or August. Last year we had 30 runners training for various fall races.
The RunnerDude's Fitness customized group training program is perfect for first-time marathoners as well as seasoned marathoners wanting a BQ.
There will be specific training for upcoming races such as the Cannonball Run Half Marathon and the new Greensboro Marathon as well as some other local races, but if those don't meet your time frame or goal, you can pick and train for which ever race you'd like. Just back up 14-weeks from race day for a half-marathon and 18-weeks from race day for a full marathon and that's when your training begins.
New Pricing for the Group Race Training
(5K & 10K)$100 plus two 24-bottle flats of water
(Half-Marathon) $120 plus two 24-bottle flats of water
(Full Marathon) $140 plus two 24-bottle flats of water
All Group Race Training Programs Include:
- 30-minute consultation to discuss your running/racing experience and racing goals
- Custom Training Plan specific to your individual running goals, running experience & fitness level
- Online access to training materials only available to race training clients
- 2 Weekly Group Runs (Wednesdays 6:30PM and Saturdays 7:30AM)
- Weekly communication and motivation emails
Below are some popular half and full fall marathons with their race dates and the date for which group training will begin.
Full Marathons:
(Race Day: October 26th)Training Begins Week of July 21st
Rex Health Care Half-Marathon (Race Day: November 3rd) Training Begins Week of July 28th.
I'm working with a local travel agent investigating the possibility of putting together a Marathon Trip to the OBX Marathon and Half-Marathon. I'm still scoping out the details for this and hope to have more specifics soon. The trip would include lodging and transportation, and training. If you're interested, please email me at runnerdude@runnerdudesfitness.com and let me know.
Last spring, RunnerDude's Fitness Runners from the studio and from runners from Volvo trained for and raced the Charlotte Race Fest 10K and Half Marathon. They did an amazing job. Another group repeated great success with the Rex Healthcare Half Marathon and Old Reliable 10K in Raleigh last fall.
The third Volvo Race Training Group has begun training for the Lookout Capital 10K and Half-Marathon that will take place in Raleigh on July 1st.
All the groups have done an awesome job and the current group is following trend. Each week, runners in the race training group do a speed workout on Tuesdays, a tempo run on Thursdays and a long run on Saturdays with a few easy runs in between.
All of the Volvo groups (Beginning Running, The Greenway Group, Intermediate Running, and Race Training) have been going strong. This spring marks 2 years that I've been working with the Volvo runners and the current groups are the 7th round of running groups. I've met so many wonderful people through my experience at Volvo.
 | | A few of the Volvo Race Training Group members doing 800m repeats on their lunch hour! |
 RunnerDudes have been spotted around
the globe!
 | | Rowe and Rhonda Campbell are sporting their RunnerDude's Fitness T-shirts while on their 10th Wedding Anniversary in BoraBora! |
Thanks again for all the continued support! If you know of anyone interested in personal training or in need of a running coach, be sure to send them my way. And, don't forget about the referral program. When a friend, family member, or colleague that you've referred signs up for a service or program, you receive 10% off a future service or program!
Thad McLaurin-Owner/Trainer
BA-Education: UNC-CH
Certified Personal Trainer:ACSM, NPTI
Certified Running Coach:RRCA, USA-Track & Field
PS: Please feel free to forward this email to friends and family by using the "Forward Email" link at the bottom of this email. And, if you haven't already, be sure to join the RunnerDude's Fitness Fan Page on FaceBook.
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