Monday, July 14, 2014

What's That?!? A Free Race and I Should Write Something For The LRC Column!?

Greetings Lander!

Last week's crew, popsicles in hand!
We hope you're all enjoying the wet weather this week, what a refresher after last Wednesday's 103 degree workout! Thank goodness for popsicles! You guys rocked the mixed bag (literally, was a bowl) workout last week! As we were drawing repeats, I realized that we haven't done much I pace in a long time. Let's take care of that!

Wednesday Workout
We'll meet at the grass track again this week (behind the pool on 9th St), it just feels nicer than the hot black track. After a good warm-up, we'll do something of a race simulator this week by starting out with T pace, working into I pace and finishing strong with R pace. Here's the plan:

8 minutes T-pace followed by 2 minutes rest
5 minutes I-pace followed by 3 minutes light jogging recovery (just make sure you're not standing around!)
1 minute R-pace with full rest (as long as it takes to recover)
2 x 30 seconds R-pace with full rest in between

COOL DOWN 10-15 minutes!

 Buffalo Tracks Running Club's Flyer
Saturday Trail Run
There is a TON going on this summer and we're so thankful for all of the community events that pop up every weekend! This week, we're again not having a trail run because the Buffalo Tracks Running Club is hosting a FREE running camp in Riverton on Friday (for those who have summers off) and a Challenge Run in Ethete on Saturday! The race is also free unless you want a t-shirt (that'll cost ya $15). Both events are kid-friendly, so hopefully that makes it easier for a lot of folks to attend!

Here's Friday's itinerary (it looks like lunch is super short, so you might want to pack a lunch rather than plan on going out CORRECTION! My mistake, lunch is provided and it's an HOUR):

Friday, July 18 9:00 am to 3:00 pm, Iron Works Gym in Riverton
9:00-9:20 Introduction 
9:20-10:30 Group run 
10:30-10:45 Break 
10:45-11:15 First session guest speaker 
11:15-11:45 Injury prevention 
11:45-12:45 Lunch break - Lunch will be provided!
12:45-1:15 Strength training 
1:15-1:45 Second session guest speaker 
1:45-2:00 Break 
2:00-2:30 Nutrition 
2:30-3:00 Insanity session 

Please remember to dress appropriately for the weather (hot, rainy)!

The Challenge Run on Saturday begins at 8am at 168 Yellowstone Rd in Ethete!
There's a 5k Run, 1 mile kids race, 2-mile walk and Tot Trot

Other Reminders
In case you missed it, check out LRC member, Josh Milek's post in last week's LRC Column on his race at the Utah Beast at the end of June!

If you'd like to contribute a race-report, thoughts on running, trip report from a long run, etc. send your entry to us at and we'll work with you to get it posted!

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