C3Fit Sponsored Run – 5/13/14

Paragoners, 

​Well someone turned up the heat and humidity nice and quick for us this weekend, no?  It is STEAMY out there.  Should make for an interesting week heading into the Brooklyn Half this Saturday.  So, this week we will be doing some light pace work with the idea that most everyone is going to be doing the Half this weekend.  For those racing this weekend, please remember to check your paces for this workout as there is no need to exceed the prescribed pacing and add fatigue and possible injury into the mix so late in training. This is merely a tune-up workout.  

​Also, this week’s run is being sponsored by ​C3 Fit, who does compression gear, including socks, calf sleeves, shorts, etc.  Come check out their gear and see what you think!! 

Have a great night and I’ll see you tomorrow!! 

~ josh 

 

The “Workout”: 

​EVERYONE: Warm-up to the ​West Side Highway

• ​​5-min Easy Jog

• ​3 x 3-min @ Half-Marathon Goal Pace + 10-15-sec w/2-min Recovery Jog
• ​3 x 2-min @ Half-Marathon Goal Pace w/3-min Recovery Jog​

• 5-min Easy Jog
• Cool Down back to the store 

BIKE SHOP TALK with Shaun Fowler, Buyer

Just the other day, I met up with Shaun Fowler, our Cycling Buyer, to congratulate him on Paragon Sports being named by Cannondale as one of their TOP 16 Bike Shops in the country, and to talk a little cycling with him.

WHERE DID YOU GROW UP? Anaheim, CA.

WHAT WAS YOUR FIRST BIKE AND WHO TAUGHT YOU TO RIDE IT ?  It was a Schwinn Stingray and my mom taught me.

WHAT MADE YOU GET INTO CYCLING SERIOUSLY? I bought a mountain bike to ride during camping trips and found that I really enjoyed it. Next thing I was racing for a team…

WHAT MADE YOU WANT TO BE PART OF THE INDUSTRY? When I first moved to NYC I needed to change professions. I decided to use my cycling knowledge to jump into retail.

HOW WOULD YOU DESCRIBE THE CYCLING CULTURE IN NYC, AND HOW IS IT DIFFERENT FROM OTHER PLACES? There is nothing else like it in the US. You can ride 50 blocks in traffic and then jump into Central Park for a few loops. More people are starting to realize that cycling might be their best option for transportation.

WHAT MAKES PARAGON’S BIKE SHOP SPECIAL? Some customers get a bit intimidated going into a bike store. At Paragon, customer service is our strong point, so people are more comfortable shopping or just asking questions.

HOW INTEGRAL IS BIKING TO YOUR LIFE? Cycling is my mode of transport and my main hobby. I rode 11,000 miles last year.

THAT’S IMPRESSIVE… WHAT DO YOU SEE AS THE NEW TRENDS AND TECH FOR THIS SEASON? Disc brake road bikes & commuter bike wear is really in right now.

ANY EVENTS COMING UP THAT YOU ARE LOOKING FORWARD TO? Cycling season is just about to really kick into gear…pardon the pun…the Bike Expo New York is May 2-3 on Pier 36 in Manhattan and the Gran Fondo Expo May 16 – 17 at Lexington Armory in Midtown Manhattan. Paragon will have booths at both of these events. Come by and check us out!

SO SINCE YOU LOOK AT GEAR ALL THE TIME…ANY BIKES OR PRODUCTS YOU ARE OBSESSING OVER THESE DAYS? Always!… The Focus Izalco Max is a totally pro ride and the POC Octal Helmet uses a really innovative ventilation design.

I CAN’T WAIT TO CHECK THOSE OUT AT OUR SHOP…DO YOU HAVE A BIKE SAFETY TIP FOR US TODAY? Be aggressive when riding with traffic. Don’t ride on the edges and stay in the middle of the lane.

THANKS, THAT’S SOME QUALITY ADVICE… ANYTHING ELSE YOU WANT TO TELL US ABOUT?  Well, we are currently involved in Cannondale’s Bike Madness Contest with the TOP 16  Cannondale dealers in the country. It’s an online “bracket style” competition to become the #1 Cannondale Bike Shop in the country. If we win, Cannondale throws a big party for us and our customers with giveaways and prizes in front of our store. It would be pretty cool. We made it through Round 1, and Round 2 ONLINE VOTING AND MOBILE DEVICE VOTING starts TODAY.

THAT SOUNDS PRETTY SWEET! I’ll BE SURE TO VOTE. THANKS FOR ALL THE INFO SHAUN AND RIDE SAFE OUT THERE!

RAIN or NOT: Tuesday Night Runs – 1/14/13

Paragoners, 

How is everyone doing?  I am tired and sore, but ready to roll once again!  The Dopey Challenge didn’t defeat me!!  Also have to give kudos to one our regulars, Mark, who was down there rocking the Goofy Challenge with his family this weekend.  It was great to see a familiar face amidst the Disney costumed hoards.  

So, after the blisteringly cold temps last week where we had a handful of brave souls out for a very chilly run, this week we will actually try to get back to our normal training regiment.

This week, as we ease back into training life we’ll be doing a progression run out on the West Side Highway.  Just remember, with runs of this nature there is NO going slower, only going faster 🙂  Let that serve as your mantra.  Even if you’re 1 or 2-seconds faster it is STILL faster.  

Alrighty then, I shall see you all tomorrow!  Have a great Monday.

 

~ josh 

 

The “Workout”: 

 

9:45+ Pace: 

• Warm-up to the WSH
• From Conversation Pace pick-up the pace roughly 10-15-sec every 8-min for 40

• Cool Down back to the store 

9:45 & Faster Pace: 

• Warm-up to the WSH
• From Conversation Pace pick-up the pace roughly 10-15-sec every 5-min for 40
• Cool Down back to the store 

Paragon Saturday Long Runs 8/3/13

Paragoners, 

 

What’s going on everyone?  The weather is being so kind to us … a little drizzle today is gonna make it awesome!  So, this weekend, a little deja-vu with the distances for our long run, but the week has been light and so we get another shot at this one before we continue to climb the mileage ladder.  This weekend, and next, our routes are hitting Summer Streets.  Now because I have athletes running Team Champs on Saturday I’m being a little selfish on the starting and finishing point, but it’s a solid course regardless.  

 

As per usual, please RSVP for the run and let us know which distance you are going for. 

 

Have a great rest of the week and I will see you this Saturday bright and early!!! 

 

~ josh 

917.478.7792

 

Time: 7:00 am 

 

Meeting Place: 72nd Street & Central Park West [just on the road inside Central Park]

 

Course & Distance: 11-mile run + 15-mile run (Course)

Happy National Running Day!

Hi All,

Hope everyone is enjoying and running to celebrate National Running Day! We would like to thank our runners and community for supporting us by participating in our Tuesday Night Runs and weekend runs every week. Without you all, we wouldn’t be able to make such an impact to take over the streets of NYC. Aside from our run group, we wanted to give a special shout out to our dedicated pacers, Brian McGregor, James Pelletier, and Juan Frias, and coach, Josh aka Speedy! These individuals literally run with us through everything, rain or dry, winter or summer. Thank you!

Here are some photos of our run crew –

Get Prepared for NYC Half Marathon Week!!

Paragoners, 

Finally we’ve had some great weather!!!  This week we’ve got the NYC Half coming up so our workout is going to be short and sweet.  We’re going to be doing 200s out on the West Side piers with 2-min recoveries. The pace for these will be FAST.  Fear not those who read FAST and have an anxiety attack, I assure you that it won’t be bad at all!  I PROMISE!!! 

Have a great week and I’ll see you on Tuesday night! 

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 8-12 x 200m w/2-min Recoveries

– Cool Down back to the store 

adidas sponsored run!

(Paragon running specialists went to the adidas headquarter to learn about the new #boost running revolution!)

Paragoners, 

Greetings everyone.  I trust everyone had a fantastic weekend.  A couple of things this week.  Number one, tomorrow we will have adidas come in for our run, which is pretty awesome.  There will be snacks and such to follow the run.  Number two, our workout this week will be a 40-min negative split run.  For those of you unfamiliar with the negative split this is where you run the second half of your run faster than the first.  So, we’ll run 20-min out at conversation pace and then on the way back we will kick up the pace about 30-60 seconds on the way back.  Lastly, just reminding you all that the second Allstate Marathon 13.1 training run will be this Saturday, Mar. 2, 2013. 

All right, that should do it!  I’ll see you all tomorrow!!

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 40-min Negative Split run

– Cool Down back to the store 

 

13.1 Allstate Life Insurance Marathon Training #2

MARK THIS IN YOUR CALENDARS!
Paragon Sports hosts the second marathon training for the 13.1 Allstate Life Insurance Marathon happening on March 23, 2013. This training will be held at the lower level of the men’s apparel department next Saturday, March 2, 2013. This exciting half marathon training will be led by our own running coach and running specialists as pacers. The route will most likely be throughout the west side high way but more details will come.

Weather conditions seem to be a bit on the wet side this coming week but we encourage runners and even non-marathon participants to come join us for a great morning exercise.

Feel free to leave a comment, if you have any questions about the run. See you there!

Tuesday Night Run — 2/5/13

Paragoners, 

How is everyone doing?  It was a lovely cold long run over the weekend, but a fruitful one, so thank you to those of you that made it out!  As for this week, we are continuing to work on getting everyone out of the Winter doldrums and back in the running saddle.  This week will be doing 90-sec intervals … 90-seconds @ roughly 5k Race Pace with a 90-second slow jogging recovery.  With each 90-second interval we are going to focus on keeping our core tight, our posture straight, and our foot-strike directly underneath us.  The weather will be cool, but it is still going to be fun. I promise!!!  

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 12 x 90-sec Pick-up (Roughly 5k Race Pace) w/90-sec recovery 

– Cool Down back to the store 

 

We know it’s cold but that shouldn’t stop you!

Paragoners, 

Greetings!!!  How was everyone’s weekend?  This week Eissa will be at the helm of the group as we start getting fit again.  What we’ll be doing this week is a little bit of 800m tag!!  Yes, a bit of a game of it.  Everyone will pair up with someone of comparable pace, and yes, this may mean making some new friends :), and running an 800 and then tagging off to your partner who will be resting/recovering at the start of the loop.  We’ll have one of the pacers marking out the 400m/halfway point and another at the start.  This should be a fun one!!  Bummed I’m gonna miss out.  Let me know how it goes!!!! 

 

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 6-8 x 800m w/3-min recovery (approximate)

– Cool Down back to the store