GOforever / Team BRC Newsletter - 1/10/22
Happy New Year Everyone!
The Cherry Creek Store will be rebooting the Thursday night run at 6:00 with special guest Saucony (Joshua Moran!) and the return of a post beer. Many of the past runners will be returning for this event! For all of the store runs, the trails are well maintained so a little snow will not be a problem.
Also all 5 Boulder Running Company Stores will be hosting a 5K Marshall Fire Community Support Run to raise money to support the Community Foundation serving Boulder County and Boulder Voices for Children, see each store's Facebook page for more details.
We had a good response to the request for runners for the Colorado Cross Country Team Championships in November so we will be able to field a team. If you are interested, just respond to this email.
For those of you looking for a warm dry place to race, USATF Colorado will be holding Indoor track Allcomers meets each Sunday in January and February at the US Airforce Academy.
We're still not sure yet if Nick Willis has run his 19th consecutive year of running a sub four minute mile. Due to COVID, his stroke of midnight attempt was moved from New York's Amory to a secret location and will be broadcast soon. Dan King of Boulder was also planning to attempt to break the 60 to 64 age group mile record at the New York race. Steve Spence's streak of annual sub five minute miles ended last year at 43.
Weekly Group Runs
Tuesday - 6:00 DTC Store - Half Penny Beer after
Wednesday - 6:00 Littleton Store
Thursday -6:00 Cherry Creek store - Run on the Cherry Creek Trail
(Yoga classes are every second and fourth Thursday of each month. See yoga.with.jacqueline on Instagram for details)
Saturday - 7:30 DTC Store
9:00 Littleton Store
(Saturday runs in City Park ended with the end of the Farmer's Market season)
Sunday 8:00 Wash Park (corner of Mississippi and Franklin) The Wash Park loop is 2.5 miles and you can do as many loops as you want
Upcoming Races
12/31/2021 - resolution Run, Wash Park
See below for the 2022 Team BRC race schedule and the full 2022 race calendar
Team BRC and GOforever RACING
Achieve your goals in 2022!
GOforeverRacing is offering free two week training plans through their website GOforeverracing.com. Custom plans are also available for purchase. Plans will not be cookie cutter plans but will be constructed to meet your individual needs.
Coaches Blog (Races)
Aerobic endurance and the 80/20 Rule
Distance running is primarily an aerobic endeavor. While each step requires you to engage hundreds of muscles, these muscles are not contributing anywhere near their maximum force so the muscles that do the hard work of running need endurance more than power.
Muscles are fueled by ATP generated in your mitochondria. At slower paces, ATP comes primarily from burning fat and oxygen (aerobic); as the pace increases, ATP is generated through burning glucose and oxygen (still aerobic) and as your pace increases even further, mitochondria generate ATP without oxygen (anaerobic)
Even when you are running at 800M race pace, over 80 percent of your muscle energy (ATP) is produced through burning oxygen.
Therefore the most important component of training should be to build the bodies' ability to deliver oxygen to your muscles through building stronger heart, lungs and capillaries and to increase the number of mitochondria within your muscles to convert the fuel and oxygen to ATP.
Running lots of miles in the "easy" zone ( 50 percent and 78 percent max heart rate) is the best way to build muscle endurance.
Dr Stephen Seiler, an exercise Physiologist in Norway reviewed the training logs of thousands of elite runners from around the world and discovered that almost all elite runners run approximately 80 percent of their miles in the "easy" aerobic zone and only 20 percent in the "harder" zone above 78 percent.
2022 Team BRC Race Schedule
The schedule will also be posted at goforeverracing.com and will be updated as more race info becomes available
