Excel & Beyond Coaching & Events

Excel & Beyond Coaching & Events Believe & Achieve

WEDNESDAY TRACK POSSE. Speed focus. Form 100yds, 300 hard, 600 5k pace, 1 set bleachers. Repeat x 5. Short rest. Anaero...
02/04/2026

WEDNESDAY TRACK POSSE. Speed focus. Form 100yds, 300 hard, 600 5k pace, 1 set bleachers. Repeat x 5. Short rest. Anaerobic work, form work and strength. To run fast you have to train fast. Let’s go.

WEDNESDAY TRACK POSSEMarcos de Niza Track Warm up - 5:00-5:15amSpeed-work 5:15-6ish40 years ago the brag table! 🙂 Too fu...
02/04/2026

WEDNESDAY TRACK POSSE
Marcos de Niza Track
Warm up - 5:00-5:15am
Speed-work 5:15-6ish
40 years ago the brag table! 🙂 Too funny!!!!
I loved running so much in college, after college and now! So when I say “I love to run” I mean it!

THE LINE UP!Spin is on tonight! Come join us.Track Workout - Gonna be a good one!Swim Friday - Long SetSaturday Ride - L...
02/03/2026

THE LINE UP!
Spin is on tonight! Come join us.
Track Workout - Gonna be a good one!
Swim Friday - Long Set
Saturday Ride - Loop around S Mnt add San Juan
Sunday Short Run - Marathon Taper
All are welcomed.

FUN GROUP RIDE - TEMPE BOAT MARINAAll are welcome to join us. Start time 7:15am first light. Dress warm. Riding bike pat...
01/30/2026

FUN GROUP RIDE - TEMPE BOAT MARINA
All are welcome to join us.
Start time 7:15am first light. Dress warm.
Riding bike path to Countdy Club to Beeline to Fountain Hills. 35 miles total ride. Or option to ride to Bush Hwy with a few of us 55 miles total ride.

EXCEL SWIM POSSEThank you Gary Millslagle, Tim Herzer Erin Muñoz Nara Long Erik Michael Larson Jeremy Smith for the grea...
01/30/2026

EXCEL SWIM POSSE
Thank you Gary Millslagle, Tim Herzer Erin Muñoz Nara Long Erik Michael Larson Jeremy Smith for the great swim & company. Nailed that workout. Perfect negative splits for the 200’s. Yay! Bonus 400 with Nara. Love our Excel Family! Fast 2500 thanks to you.

WEDNESDAY TRACK POSSE. Today we did top end threshold work short recovery. This increases the athletes threshold ceilin...
01/28/2026

WEDNESDAY TRACK POSSE. Today we did top end threshold work short recovery. This increases the athletes threshold ceiling and adaptation to lactic acid build up. The goal to run fast while managing anaerobic effects. Focus on proper form, breathing and leg turnover while maintaining a strong mind when the body is screaming to slow down. You can’t replace the benefits of solid speed work.

MILE REPEAT MARATHON WORK!Huge thank you to those who made it out this morning. You’ll make the laps so much fun. Specia...
01/25/2026

MILE REPEAT MARATHON WORK!
Huge thank you to those who made it out this morning. You’ll make the laps so much fun. Special thank you to Brandon Miller for running 10 of the mile repeats with me and keeping me honest. I planned to run 20 but I only managed 17. Honestly, I wanted to quit after 2. The effort which should have been aerobic and controlled was far from it. It truly felt like 5 min mile effort. Ugh… pray I feel somewhat normal again by Mesa Marathon! Thank you Henry Ward, Sam Feliciano, Nicole Armbrust Sarah Tolar Lyle Rusanowski Melinda Abel Rusanowski.
Thank you for the photos Henry!
HARD WORK-WORKS

E & B GROUP SWIMThank you guys for showing up. Today we nailed a negative split swim - higher intensity swim. Not the b...
01/23/2026

E & B GROUP SWIM
Thank you guys for showing up.
Today we nailed a negative split swim - higher intensity swim. Not the big yards but more focus on swim speed and power and pacing. Fast workout. Fun with these guys. Thank you Gary Millslagle Tim Herzer Caleb Dyer Erik Michael Larson and Jeremy Smith.
We missed you Tien, Erin, Masumi, Sara, Nara.
Happy Friday…..

HUGE THANK YOU!Thank you Master Paul McGowan for leading spin Tuesday evening and Henry Ward for leading track this morn...
01/22/2026

HUGE THANK YOU!
Thank you Master Paul McGowan for leading spin Tuesday evening and Henry Ward for leading track this morning. So very sorry to miss it.
Special thank you as always to everyone for showing up every week. Truly grateful!

01/21/2026

10 SUMMIT CHALLENGE - FEB 18TH
PIESTAWA PEAK
6th annual climb is always on a Wednesday to avoid all the hikers over the weekends.
5am to ??? As long as it takes. 1000+ ft vertical and 1.1 mile climb. 22 miles and 11k of uphill vertical. Ouch!
Originated from the day before my 1st round of chemo and wanting to do something hard because I could. Today we climb to do something hard so we can face the hard when we need to.
Can’t do all 10 - come out and do a climb or 2. We would love for you to be there.

Address

In Tempe
Tempe, AZ
85283

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm
Saturday 7am - 6pm

Telephone

(602) 451-7839

Website

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