Tuesday, April 22, 2014

Run, Build Community, Oh! And Sea Level Sucks

Soaking in the summery trails at Johnny
Happy Tuesday and welcome to another wonderful week of spring workouts!

It's time folks! The excuses have run out! The weather is absolutely gorgeous--or at least it's no longer -15 F or even 20 F--so if you weren't planning to already, you'll thank yourself later when you grab a friend and meet us at the track! 

Last Friday, we enjoyed the great pleasure of joining Joe Kenney for Coffee Time on Fremont County's KOVE/KDLY to talk about the Lander Running Club and get folks out and about this spring. We hope you'll think about it and remember, LRC is free and open to all abilities, so don't be deterred by some crazy idea that we're all olympic athletes or something. We're looking to create and foster a community of support for fellow runners whether you're training for that goal race, or just looking to get out for a few miles on a regular basis. Community does great things for motivation!

We have quite a bit of exciting stuff going on this week. Be sure to check out the Runner's Forum tonight (Tuesday, April 22nd) in Riverton, we'll have our usual track workout Wednesday and be sure to head out for the Boston Remembrance-Clarlene M. Peil Memorial 5k and 10k on Saturday!

This Wednesday, let's hit the track for some T and R pace efforts. Here's the plan:
  • Warm-up, for example, Evan and I usually do a 20 minute easy ramble around town just before heading over to the track.
  • 3 x 5 minutes at T pace with 90 seconds recovery (Find your personal T-pace here by entering in your current (not goal) race times for a specific distance and clicking on the tabs to show your various training paces. Note that the time boxes are for hours, minutes, seconds.
  • 4 x 30 seconds at R pace with 1 minute recovery (Again, you can find your R-pace here)
  • Cool-down. Whether that's an easy ten to twenty minute run home or easy laps around the track, for injury's sake, be sure not to go straight from a tough effort to sitting on the couch!
Saturday's trail run is cancelled in favor of MORE LOCAL RACES! There is a 5k/10k in Lander, and a 5k in Riverton as well. If you still feel like hitting the trails after crushing a race this weekend, please feel free to post on the LRC Facebook page to find other running buddies- people are always looking to get out!



Visit www.sealevelsucks.com
GOOD DEALS!
We also want to highlight that our friends at Sea Level Sucks are offering an exclusive deal to members of the Lander Running Club that gives us free shipping on all orders through May 15th with the code: LRC2014. If you're interested in sporting gear that celebrates a life lived adventuring at altitude, you might want to take a look. Evan and I both love our Sea Level Sucks shirts. 














EVENTS THIS WEEK:


TONIGHT, TUESDAY 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 (Lander): Boston Remembrance- Clarlene M. Peil Memorial 5k/10k
Race will be held at the City of Lander Parks and Rec 405 Fremont St, Lander, WY 82520. Register early here, or registration forms also available at Wild Iris Mountain Sports!

April 26th (Riverton): Room to Dance Tutu 5k and Kid's Fun Run
Proceeds go toward the Room To Dance Competitive Dance Team to help with competition expenses. Race begins Saturday, April 26 at 10:00am at Riverton Fire Department, 404 South Broadway in Riverton, Wyoming. Registration Fees: Adults $20 (Shirt Included), Children Fun Run 12 and Under $5 (Shirt Not Included)

Thanks for tuning in, and we'll see you out there!

The Lander Running Club

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