Thursday February 16th :: 5.30 pm @ The LAB

Strength :: focus on core stability, supporting the entire spine, freeing the legs for POWER.

Workout :: 10 x 200 meters, pacing so each is faster than the previous, while applying what we learned in the first part of the session.

Sunday February 12th :: 8 am @ my Madison Valley studio

We will do a lesson very similar to my CrossFit class, with emphasis on core stability. This week our running will be a little faster, to emphasize this feeling of STRENGTH and POWER when the legs are freed.

I decided this week to begin posting topics for both groups. Here’s what’s happening this week!

Thursday February 9th :: 5.30 pm @ The LAB

Strength :: Role of hips and glutes in running :: stability and POWER. We will open up the hips with self massage … then work on balance and strength, being sure we find and understand the roles and importance of stabilization and power.

Workout :: 6 x repeats of the Aloha hill, max effort, applying what we learned in the first part of the session.

Sunday February 12th :: 8 am @ my Madison Valley studio

Barefoot vs. minimalist running :: we will look at what important things running barefoot can teach us, whether wanting to transition to running in minimalist footwear or simply desiring a better understanding of the concepts. We will look at the importance of the sensations of the feet and how moving well through your entire body is necessary to keep you running healthy and safe. A little barefoot practice and understanding can teach much and shouldn’t be overlooked when transitioning to minimalist footwear!

Happy New Year! In this coming year, I am working on ways to deliver to a wider audience the information I share with clients daily. Much of that you will see here … but I am most especially excited to be offering running classes from my studio as well as a class for members of The Lab | Eastlake CrossFit. Details below are copied from my coaching page.

CLASS: running concepts at my Madison Valley studio • 8 am Sundays

Learn to better understand the relationships between muscle groups and how their balance is essential in running efficiency, speed and health. It’s all about strength in the core and pelvis, freeing the limbs to move powerfully and efficiently. Injuries and inefficiencies continuously point to missing pieces in these relationships. Each week we break down and simplify technique concepts and work on feeling these in our bodies. I continually focus on concepts related to minimalist and barefoot running, but any footwear is welcome and useful.

All levels! From what I see in my practice, running experience does not necessarily correlate to a more advanced technique level. We will work well as a mixed group, with many relearning misunderstood, misapplied or overly emphasized concepts, as we ALL make sure the most important concepts are ingrained. From there, everything else happens naturally.

Classes are ongoing, not following a particular succession. Come as you are with questions, concerns and injuries as they are all great tools for learning. Running well is EASY and simple! You already have all the tools you need!

60 minute class session $25
prepay & register for any six 60 minute class sessions $120 • $20 each

Space is limited to six and advanced registration is required, with priority given to those preregistering for multiple sessions. Contact me with questions or to sign up!

CLASS: LABRunning @ The Lab | Eastlake CrossFit • 5:30 pm Thursdays

Transfer your CrossFit strength to your running with a better understanding of HOW as I share what I feel are the most important concepts in running efficiency, speed and health. It’s all about strength in the core and pelvis, freeing the limbs to move powerfully and efficiently. Injuries and inefficiencies continuously point to missing pieces in these relationships.

Classes are ongoing, not following a particular succession. Each week we break down and simplify technique concepts, feel these in our bodies … and get busy with speed work! I continually focus on concepts related to minimalist and barefoot running, but any footwear is welcome and useful. Come as you are with questions, concerns and injuries as they are all great tools for learning. Running well is EASY … you already have all the tools you need!

The Lab | Eastlake CrossFit member exclusive.

An adaptation of a story indigenous traditions share, which I found in Sandra Ingerman’s “How To Heal Toxic Thoughts”:

A grandfather was talking to his grandson about many things.

He said, “I feel as if two wolves are fighting in my heart. One wolf is vengeful, angry, violent, and the other is loving, compassionate, and strong.”

The grandson asked the grandfather, “Which wolf will win the fight in your heart?”

The grandfather replied, “The one I feed.”

I couldn’t help but think . . . how many massages could l sell at this rate ten years later . . . as a way to celebrate? Why not find out!

• Buy yourself up to three 90 minute massages for my 2001 rate of $70!

• Use over the next weeks, months or year.

• This may be a great opportunity for you to combine coaching or self care within this 90 minute session (see my coaching page).

• I absolutely love how my practice has grown organically, with referrals from my lovely clients . . . now’s a great time to give an extra nudge to someone you’ve been suggesting come see me. Help me spread the word!

• With the holidays coming, go ahead and grab some 90 minute massage gift certificates.

• Ends Friday October 28th at 8pm, when the party‘s over!

Purchase by sending me a check, I can process all major credit cards over the phone, or in person.

Leah Kangas, LMP
2915 East Madison Street, Suite 204
Seattle, WA 98112
phone: 206.313.7560

Why • I’ve been practicing massage full-time in Seattle for over ten years!

When • Friday October 28th, 6-8 pm

Where • 2915 East Madison Street, Suite 204 •  Seattle, WA 98112

Details • Echo Norris, my fabulous studio partner and uber talented Pilates instructor, will offer a Pilates demo! • For Born To Run fans, my friend Barefoot Ted will be assuring everyone’s having a great time! • We’ll also have a few specialties to wet your palate! Let’s celebrate!

A little reminiscing . . . I first went to massage school in MN in 1996. In hindsight, it was a relatively short and basic program which was delivered as if it was all that’s needed to get to work. However, I graduated and knew I wanted a much better education before considering myself a professional.

So for the next many years I read physical therapy books and gave massage to friends in order to continue educating my hands, which was a very informative practice! Looking into massage education the world over, I learned there was a lot more out there!

After moving to Seattle in 1999, I entered Brian Utting School of Massage (now Cortiva). I really liked it!

Among the most important skills I received was excellent palpation. So useful to determine which of the many modalities to gravitate towards based on what I feel in my hands . . . allowing for adaptability and specificity in my work!

For more, see my 10 year anniversary newsletter.

I asked her what that meant to her … what does it mean to focus? Focus on what, exactly? Just focus on … focusing?

After sharing some examples of some very focused racing I’d helped execute, I suggested she think about her race plan, breaking it down into sections each with something specific to work on. In the early miles this may be staying relaxed and keeping an easy pace. Later it may be concentrating on breath, technique, turnover, picking up the pace for short periods.

We also talked about the importance of planning the moments when she thinks her mind might begin to play tricks. What will it say and how will she respond? Have the responses ready. I suggested she plan all of these moments of her race and walk through them numerous times beforehand. She did and was thrilled to have such a focused race plan – with a great result!

This is me finishing my first 50 miler in 1996 – without a focused race plan!

In the past few years especially, I’ve been enjoying Ashtanga Yoga, a system of yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This method focuses on synchronizing the breath with a progressive series of postures, producing internal heat which purifies and detoxifies muscles and organs.

This practice can be led by an instructor, as most are accustomed to. However it’s also commonly practiced in what is called Mysore style. Students work at their own pace and ability level with the instructor giving individual guidance. I’ve grown to love this practice!

I like the flow of the sequencing, following the breath. I enjoy the heat it produces. I notice the strength and length I feel in my body after a practice. And most especially the calm and focus of my mind.
I often find myself telling clients it’s like getting really great structural bodywork for alignment, acupuncture to balance energy, having a great meditation practice, and a super cleansing sauna, all while building strength and balance. Not a bad start to the day!

I feel very fortunate to have access to instruction from the talented, kind and intelligent Troy Lucero. I’ve been thinking about this for some some time, and after a consistent week of morning practice, I decided it’s time for a commitment from me! Four mornings per week. I’m committed!

This Labor Day my dad is here in Seattle visiting. We are being very productive, which was a major goal of mine, checking things off of a giant to-do list.

That aside, I am reminded of changes of seasons in Minnesota. As the autumns approached, I so enjoyed the sweet, crisp air and the cold days which allowed great warmth by the sun. One of my favorite seasons there, by far.

Yet, during this time of year, I recall dreaming of the first real snowfalls, and looking forward to winter. I find myself missing REAL winter. And the obvious changes of season.

In this photo my dad and I are skiing in the backyard, with our sauna in the background.