Tuesday, April 15, 2014

4 Seasons in as many days: Springtime in Wyoming

Good Morning Runners!

Welcome to another exhilarating week with the Lander Running Club. We had a great track workout last week and even had a couple new folks make it out. It was especially good because I (Evan) got to run the workout too! Thanks again to Gabe for running the timer. We cancelled last Saturday's trail run in favor of the Bunny Hop race in Riverton, so hopefully some of you made it out there! Regrettably, I was working that day. So hard to be inside when it's so nice outside!

Gabe looks exhausted...
On to the workout!

Workout Wednesday
This week is what we call a "mixed bag" workout with a variety of paces. We'll start off slow and get faster!
  • Warm-up - we suggest getting 10 to 20 minutes of easy running in on your own leading up to the workout
  • 1 x 6 min T pace + 3 x (2 min I pace+90 sec rest) + 4 x (1 min R pace + 90 sec rest)
  • Cool down- 10-20 minutes easy running
As always, if you are curious about the pacing for these workouts, check out our Runner Resources tab above for more information, and use the Run Smart Project's pace calculator to get an estimate of the paces you should be using in these workouts (generated in their calculator's "training paces" tab)

Saturday Trail Run
Cancelled in favor of the 1st Annual Big 'O' Cancer Run/Walk Cancer Fight 5k &1 mi in Ethete. See below for more deets!

BUT we know that some folks are on longer training plans, which require them to cover more distance than a 5k on Saturday. If you're one of those people and interested in organizing an afternoon run, feel free to find trail run companions on the LRC Facebook page. Another great option to run the race and still get a longer run in is to run some extra miles before and/or after the race. A great way to do this is to run say 5 miles before the race, and then use 5k race as a fast finish to the workout- a great way to simulate race conditions, and to learn how to finish fast on tired legs.

Upcoming Events
April 19th: 1st Annual Big 'O' Cancer Run/Walk Cancer Fight 5k &1 mi
All financial proceeds and donations will be placed in a bank fund to help young cancer patients and their families pay for travel, meals, lodging and miscellenous expenses. The fund will assist tribal students who attend school, K – 12th grade, in Fremont County. Registration for 5k is $20, race starts at 11 am, 1 mile is $15 and the race starts at 12 pm. The race will be held at the Wyoming Indian High School in Ethete, WY.

April 22nd: Runner's Forum in Riverton from 6:30-8:30 at Teton Therapy. There will be speakers (including Evan from LRC) covering topics including nutrition, running form, and training strategies, and we'll have plenty of time to socialize with regional runners. The intent is to build more community for runners and unity among running groups in the greater Wind River region, so we hope you can attend! Watch for more information as the event draws closer

April 26th: Boston Remembrance- Clarlene M. Peil Memorial 5k/10k
To be held in Lander. Registration forms available at Wild Iris Mountain Sports!


Happy Trails from The Lander Running Club

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