#WINTERWARRIOR Winners Announced!

Freezing temperatures and MORE snow made for a great #winterwarrior contest week, and you all really came through! If you don’t already know, Paragon hosted a week-long contest encouraging you to get out into the elements and share your fitness activities with us via a social media hashtag, #winterwarrior

Thank you to ALL participants for your terrific and game-on submissions proving that you are all #winterwarriors. Though it wasn’t the easiest to pick the best, the results based on “favorites” are in!

Now presenting Paragon’s Winter Warriors of 2015…

1st Place

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2nd Place

Runner Up

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Stay tuned for future sweepstakes and thanks again for sharing your #winterwarrior posts. Stay warm out there!

#paragonruns

Yoga for Athletes with Prana Power Yoga’s Craig Magnano

craigyogapicAfter logging in miles or a muscle tightening workout, the perfect way to work on alignment and flexibility is through yoga. As promised, we’re branching out and, through a discussion with Craig Magnano from a local studio Prana Power Yoga in Union Square, we bring you tips and basics on the benefits of yoga for athletes.

Craig has practiced yoga for 4 years now, after branching out from his typical gym, biking and running routine. With the goal of preventing too much of a “meathead” or bulky look, he quickly incorporated yoga into his lifestyle, and now teaches at Prana Power Yoga.

He finds yoga is mostly about balance. One physical activity, like running, is lengthening and shortening the same muscles constantly, where the practice of Asana, or the physical movements used in yoga, engages a lot of the body and taps into different muscle groups. Everyday activities and workouts can also lead to imbalances like a weaker hip than the other or a right foot that overpronates significantly more than the left.

 Yoga brings awareness to all parts of the body, including any imbalances, Craig says, and in this way, the practice can help reduce injury and even improve your running or other physical activity.

Each Prana teacher has a different focus and style, but all use a flowing style where students can tap into a mindful state. Each session you practice at your skill level and can work up from that.

 It’s not about where you are, but about where you are going, he says about those worried their flexibility doesn’t make the cut for yoga.

To stay comfortable during the practice, there’s a few apparel tips from Craig. He noticed a trend among his students, where males typically go shirtless with comfortable, stretch shorts and females wear a sports bra and tight-fitting shorts or long pants. The long tights may seem hot but it can provide traction on some limb-to-limb contact poses, he says.

Our experts recommend these popular performance items for your next (or first!) yoga session:

Tops: Women’s Prana Tank  /  Men’s Tasc Performance Tee

Bottoms: Women’s Anjali Yoga Pant  /  Men’s 2(X)ist Terry Sweat Pant

Underwear: Women’s Zensah Sports Bra  /  Men’s Icebreaker Boxer Briefs

Accessories: Natural Fitness Yoga Mat  /  Hugger-Mugger Foam Block

WEEK 5 | Marathon Training

Paragoners, 

Greetings and salutations! Did everyone survive the brutal heat and humidity on Saturday unscathed?!  It was unreal!  Truly.  Thankfully everything has mellowed out and we have hopefully turned the corner to blissful fall weather!  With the change in weather we also welcome week #5 of Paragon Sports’ 12-week Marathon Training Program sponsored by The North Face and Mountain Athletics!!  Tonight, strength training is ON with The North Face/Mountain Athletic crew and then Tuesday night we’ll be rocking a sweet fartlek out on the West Side Highway.  

If you have any questions about the workouts or our training program please feel free to contact us.  For those following our 12-week program, this week’s plan is listed at the bottom of this email. 

 

The Tuesday Workout

9:40 & More Relaxed:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 4 x 2-min @ Conversation Pace w/3-min @ 20-30-sec Faster than Marathon Goal Pace
  • 4 x 3-min @ Conversation Pace w/2-min @ 40-45-sec Faster than Marathon Goal Pace
  • Cool Down back to the store [Roughly 1-mile]

9:30 & Quicker:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 4 x 2-min @ Conversation Pace w/3-min @ Half-Marathon Pace
  • 4 x 3-min @ Conversation Pace w/2-min @ 10k Pace
  • Cool Down back to the store [Roughly 1-mile]

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

Monday night Strength Training with the The North Face and Mountain Athletics is ON, so be there or be square!!!  We meet at 6:30 pm downstairs at Paragon for bag drop, just like we do on Tuesdays, and from there you’ll proceed to the West Side Piers for the workout.  On Thursdays The North Face/Mountain Athletics team will be doing speed workouts on the piers. 

Below is the structure for Week #5 of Paragon Sports’ Marathon Training: 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – Fartlek

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (SUGGESTED Workout on Your Own Time) 50-60-min Easy Run @ Conversation Pace

Sat: Paragon Run Club – Long Run [17-18-miles]

Sun: REST DAY  

 

~ josh

Week 4 | Marathon Training Long Run

Greetings,

Welcome to the end of the hottest week of the year!  It is rather ridiculous that is has been THIS warm, but what can you do. For this weekend’s Paragon Sports Marathon Training long run sponsored by The North Face and Mountain Athletics we are off to the Bronx!  Yes, our tour of NYC continues with a trip up the West Side, passing the lovely GW Bridge and off to Van Cortlandt Park.  We’ll even hit Connecticut for a hot minute!  There is water along a good chunk of this route to the Bridge and is then scarce till VCP, so be sure to refill if needed up by the bridge.  It’s gonna be a warm one so come prepared and bring a few bucks for afterwards so you can refuel and your MetroCard for the ride back!!  Please note: we are starting to break up the start times for the different paces and we are going a little earlier given the fact that it is gonna be toasty.  Sadly, it comes with the territory!  

Paragon Sports Marathon Training Long Run 

Saturday, September 6th

Meeting Place: “Dirt Track” West 72nd inside Riverside Park (Through the tunnel down ramp to the right)

Meeting Times: 

9:45 + More Relaxed = 6:50 am (Running by 7:00)

9:30 + Faster = 7:05 (Running by 7:15)

Mileage: 16ish miles

Map + Terrain: HERE It’s a bit of a climb up by the GWB and in VCP, but otherwise flat

Baggage: Come run ready

 

As a reminder – all Monday, Tuesday, and Thursday workouts meet at 6:30pm on the lower level of Paragon Sports. Weekend long runs will vary from week to week and increase in mileage as we get closer to the NYC Marathon. Please feel free to share this with your friends and have your friends join the program. We know it’s much easier to stay motivated with those working towards the same goal! Also, you can find marathon training tips, running-related stories, and photos from the workouts on Facebook, Twitter, and Instagram – @paragonsports and paragonsportsrunning.com. Follow us! 

WEEK 4 – Marathon Training Program

Paragoners, 

 

Happy Labor Day Weekend everyone!  Thanks to all those who came out and ran with us last night. The rest of the week’s schedule is below.  

I hope everyone had a great weekend and we’ll see you all later!!!  

The Tuesday Workout

9:40 & More Relaxed:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 6 x 800m @ Marathon Goal Time [3h30m = 3m30sec] w/2:30 Recovery
  • Cool Down back to the store [Roughly 1-mile]

9:30 & Quicker:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 8 x 800m @ Marathon Goal Time [3h30m = 3m30sec] w/2:30 Recovery
  • Cool Down back to the store [Roughly 1-mile]

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

Strength Training Mondays always meet at 6:30 pm on the lower level at Paragon for bag drop, just like we do on Tuesdays, and from there you’ll proceed to the West Side Piers for the workout.  On Thursdays, The North Face/Mountain Athletics team will be doing speed workouts on the piers. 

Below is the structure for Week #4 of Paragon Sports’ Marathon Training: 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – 800m Workout

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (SUGGESTED Workout on Your Own Time) 50-60-min Easy Run @ Conversation Pace

Sat: Paragon Run Club – Long Run [16-miles]

Sun: REST DAY  

 

~ josh

WEEK 3 – Marathon Training Program

Greetings Paragoners! 

Week #3 of the Paragon Sports 12-week Marathon Training Program sponsored by The North Face and Mountain Athletics continues to rock on tonight with speed work at Hudson River Park. The North Face/Mountain Athletics crew meet on the lower level at Paragon at 6:30 pm for tonight’s workout and it IS a hot one out so be sure to hydrate.

WEEK 3_ParagonRuns

In addition, I just want to remind everyone that there will NOT be a group this holiday weekend, but there WILL be strength training on Monday, Labor Day, with The North Face and Mountain Athletics crew to kick off week #4!  So if you’re in town for the holiday you should definitely check it out same time and place (Paragon downstairs @ 6:30 pm). 

For those following the schedule here is how it looks heading into Labor Day weekend: 

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (Suggested Workout on Your Own Time) 45-min Easy Run @ Conversation Pace

Sat: Long Run (15-miles) – there is NO group run this weekend

Sun: REST DAY 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports 

Share with us your runs using #ParagonRuns and follow up @paragonsports on Facebook, Twitter, and Instagram. 

That is all for now, have a great holiday weekend and I’ll see you all next week!!

~ josh (aka Speedy)

WEEK 3: Marathon Training Program

Paragoners, 

How awesome was the weekend?  It’s gonna be a HOT WEEK!!!  Be sure you’re hydrating.  Welcome to week #3 of Paragon Sports’ 12-week Marathon Training Program sponsored by The North Face/Mountain Athletics. Tuesday night we’re going to be doing some quick interval work.  A vigorous workout that we are just gonna KNOCK OUT.  

A quick note for the Holiday weekend coming up: 1) There will NOT be a group long run this weekend.   

The Tuesday Workout

Everyone:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 5:00 Easy, rolling start
  • 10 x 30-sec [90-sec Faster OR 10k Race Pace] w/2:30 Recovery
  • 5:00 Easy cool down to starting spot
  • Cool Down back to the store [Roughly 1-mile]

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

 

Tomorrow night strength training IS ON with the The North Face and Mountain Athletics.  6:30 pm on the lower level at Paragon for bag drop and from there out to the West Side Piers for the workout.  Thursday The North Face/Mountain Athletics team will be doing speed workout on the pier. 

 

Below is the structure for Week #3 of Paragon Sports’ Marathon Training: 

 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – Interval Workout

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (SUGGESTED Workout on Your Own Time) 45-min Easy Run @ Conversation Pace

Sat: Long Run (15-miles)

Sun: REST DAY  

 

~ josh

WEEK 3: Marathon Training Program

Paragoners, 

How awesome was the weekend?  It’s gonna be a HOT WEEK!!!  Be sure you’re hydrating.  Welcome to week #3 of Paragon Sports’ 12-week Marathon Training Program sponsored by The North Face/Mountain Athletics. Tuesday night we’re going to be doing some quick interval work.  A vigorous workout that we are just gonna KNOCK OUT.  

A quick note for the Holiday weekend coming up: 1) There will NOT be a group long run this weekend.   

The Tuesday Workout

Everyone:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 5:00 Easy, rolling start
  • 10 x 30-sec [90-sec Faster OR 10k Race Pace] w/2:30 Recovery
  • 5:00 Easy cool down to starting spot
  • Cool Down back to the store [Roughly 1-mile]

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

 

Tomorrow night strength training IS ON with the The North Face and Mountain Athletics.  6:30 pm on the lower level at Paragon for bag drop and from there out to the West Side Piers for the workout.  Thursday The North Face/Mountain Athletics team will be doing speed workout on the pier. 

 

Below is the structure for Week #3 of Paragon Sports’ Marathon Training: 

 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – Interval Workout

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (SUGGESTED Workout on Your Own Time) 45-min Easy Run @ Conversation Pace

Sat: Long Run (15-miles)

Sun: REST DAY  

 

~ josh

Paragon Marathon Training Program – Week 2

Paragoners, 

How awesome was the weekend?  Pretty phenomenal weather and running conditions.  It is sad to see Summer Streets end, but it was fantastic whilst it lasted.  Things look great for week #2 of Paragon Sports’ 12-week Marathon Training Program sponsored by The North Face/Mountain Athletics. Tuesday night we will be doing some LONG set tempo work on the West Side Highway.  It’s gonna be awesome!!  

The Tuesday Workout

Everyone:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 2:30 Easy, rolling start
  • 3 x 10-min [45-60-sec Faster, 60-75-sec Faster, 75-90-sec Faster] w/2:30 Recovery between sets
  • 2:30 Easy cool down to starting spot
  • Cool Down back to the store [Roughly 1-mile]

 

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

Tonight we will continue with Strength Training with the The North Face and Mountain Athletics.  We meet at 6:30 pm downstairs at Paragon for bag drop, just like we do on Tuesdays, and from there you’ll proceed to the West Side Piers for the workout.  On Thursdays The North Face/Mountain Athletics team will be doing speed workouts on the piers. 

Below is the structure for Week #2 of Paragon Sports’ Marathon Training: 

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – Tempo Workout

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed workout @ Paragon Sports

Fri: (SUGGESTED Workout on Your Own Time) 45-min Easy Run @ Conversation Pace

Sat: Paragon Run Club – Long Run

Sun: REST DAY  

~ josh

Marathon Training Program: Week 1 Workouts

Paragoners, 

What an amazing weekend!!  Summer Streets was awesome.  The weather was pretty much perfection.  The running was excellent.  AND, this week kicks off Paragon’s 12-week NYC Marathon Training Program with The North Face, there is more information about the program below.  Exciting times!!! 

This Tuesday we will be doing a 60-sec On/60-sec Off interval workout.  It’s quick, it’s to the point, and before you know it it’s over!!  The very BEST kind of workout. 

The Tuesday Workout

9:40 & More Relaxed:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 5-min Easy, rolling start
  • 15 x 60-sec @ 60-90-sec Faster Pace w/60-sec Recovery
  • 5-min Easy jog
  • Cool Down back to the store [Roughly 1-mile]

9:30 & Quicker:

  • Warm-up to the West Side Highway [Roughly 1-mile]
  • 20 x 60-sec @ 10k/Half-Marathon Pace w/60-sec Recovery
  • 5-min Easy jog
  • Cool Down back to the store [Roughly 1-mile]

—————————————————————————————————————

Monday & Thursday Night Marathon Training Sponsored by The North Face

Every Monday and Thursday night for the next 12-weeks Paragon Sports and The North Face will be bringing you 2 more free workouts a week as part of a 12-week NYC Marathon training program.  Mondays will be strength training and Thursday will be a speed/tempo workout.  Everyone will meet at 6:30 pm downstairs at Paragon for bag drop, just like we do on Tuesdays, and from there you’ll proceed to the west side piers for your workout.  In addition to these coached workouts the program will also include a weekend long run, which varies in start time and location.  

For those interested in the 12-week program, the structure for this week looks like the following:  

Mon: The North Face/Mountain Athletic Strength Training @ Paragon Sports

Tue: Paragon Sports Run Club – Speed Workout

Wed: REST DAY

Thu: The North Face/Mountain Athletic Speed/Tempo workout @ Paragon Sports

Fri: 45-min Easy Run @ Conversation Pace

Sat: Paragon Run Club – Long Run

Sun: REST DAY  

For more info: http://www.paragonsports.com/trainwithus 

~ josh