Welcome to another exciting week with the Lander Running Club!
This week's forecast is dramatically different, and looks decidedly spring-like! It will undoubtedly get cold again, but make sure you get out this week and enjoy some of this warm weather. Enough gabbing- here are this week's runs:
I'm going to plan on a track workout this week. If it is too snowy, we'll still meet at the high school, but jog over to Cascade for some good old fashioned hill repeats. Should we get on the track, this week's workout will focus on improving aerobic capacity through Interval training, or I pace. This pace should be roughly your 5k race pace. We'll finish the workout with four short R-pace repeats to keep that foot turnover high and help build running economy. The prescription:
5 x (3 min I pace, 2 min rest), 4 x (30 sec R pace, 1 min rest)
Don't know what that means? Check out an explanation of pacing on the blog page, Runner Resources, and get an estimate of what your pacing should be with the RunSmartProject Pace Calculator.
Saturday Trail Run
The forecast for the week is looking fantastic and I can't wait to hit the trails! I'll bet there will even be a fair bit of snow-free running to be had. This Saturday, let's meet at 8 am in Bruce's parking lot- the lot that is all the way up Sinks Canyon, and we'll have a go at running up the Middle Fork Trail. Waterfalls and glory await. We'll see you out there.