Monday, February 2, 2015

Springtime, The Sisyphus Session, and Saturday on the Loop Road!

Happy Monday, friends!

The news of the week? Lander Lil, the groundhog statue, didn't see her shadow this morning because of cloud cover. So there you have it, folks - spring's a comin' early this year! But let me tell ya, that little bronze rodent better not be messing with us. I mean seriously, could you imagine the devastation? I could never trust an inanimate object again!

But anyway, we've got some good stuff for you this week.

Tuesday Morning Ladies' Run
Meet at 6am in the pool parking lot. You know the drill. See you then!

Wednesday Workout
Meet at the LVHS track at 5:30, we'll head to Welch for another night of hills, but we're mixing it up this week. We're going to do a twist off of a Mario Fraioli workout called the Sisyphus Session. For anyone unfamiliar, Sisyphus was a greedy, deceitful king in Greek mythology who the gods punished by sentencing him to an eternity of pushing a boulder up a hill only to have it roll back down to the bottom again. So on that's the plan:

These hills will be slower than we typically run hills, you'll want to run at your 5k race pace but not the pace you'd run on flat ground. You want to be thinking "could I maintain this pace for a 5k if the 5k really went up this hill?" If the answer is no, you should dial it back a bit.

The following is one set and we'll do 4-6 sets for a total of 10-15 minutes of uphill running - you can decide how you feel.
Up for 15 seconds, then jog back down and rather than rest for a set amount of time, as soon as we all hit the bottom (no doddling), we're going again.
Up for 30 seconds, then jog back down
Up for 45 seconds, then jog back down
Up for 60 seconds, then jog back down.

Saturday Trail Run
Meet at Bruce's Parking area 8 am
We're bumping the run up an hour this week because Evan will be out of town for avalanche training and Amber has to be at the Lander Art Show at 9:30.

We'll do an out and back up the loop road so you can make your run as long or as short as you like.

That's it for now.

Have a great week and we'll see you out there!

Amber and Evan

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