GOforever / Team BRC Newsletter - 6/7/22
BRC Weekly Group Runs
All ages and paces!
Tuesday - 6:00p @ Boulder Running Co. (Greenwood Village)
Join us for a 5k fun run or walk with Demo shoes from Brooks Running followed by beer from Halfpenny Brewing Co!
Wednesday - 6:00p @ Boulder Running Co. (Littleton)
A social workout starting with 1.5 mile run or walk around the Johnson Reservoir, a short running workout for all abilities, then an optional second loop around the lake to cool down! 3-4 miles total and all paces encouraged to join!
Thursday - 6:00p @ Boulder Running Co. (Cherry Creek)
Bring a friend for an easy group jog along the beautiful Cherry Creek Trail rotating directions each week! 5k+ distances for all paces.
Saturday - 7:30a @ Boulder Running Co. (Littleton)
Large group run starting at Boulder Running Co. Littleton for all paces and distances. We will typically run around Johnson Reservoir, Clement Park, and Lily Gulch Trail. This group run is perfect for a long run!
Saturday - 7:30a @ Boulder Running Co. (Greenwood Village)
Another large group run starting at Boulder Running Co. Greenwood Village for all paces and distances. We will typically run the Highline Canal from the store. This group run is also perfect for a long run!
Saturday - 8:00a @ City Park Farmers Market (Meet at GOforever Tent)
New group run with City Park Farmers Market. Run 1 loop (3 miles) or 2 loops of City Park Farmers Market and then go enjoy the market! Free yoga, great food, more great food, and a great place to get your weekly grocery list checked off. Don’t forget your free GOforever Natural Energy Bar after the run.
Training Tips from GOforever
Everyone knows that hill workouts are greatly beneficial for running training, but why? And how can you best incorporate hills into your training to get the biggest bang for your buck?
The first and most important benefit of hill training is improved strength, running form, and economy. Running uphill utilizes muscles and the cardiovascular system in a very similar way to running faster, but with much less ground impact. So runners are taught to drive their knees more, get more on their toes, and pump more blood to their muscles without the heavy impact associated with flat or downhill running. Good posture is always first and foremost when doing any hill workout! Lean very slightly forward into the hill, maintain a tall, strong posture, and pick your feet up. If your posture starts to slack in a hill workout, then the workout is too long, too fast, or doesn’t include enough rest. Good posture running uphill will translate into strengthening the right muscles in proper proportion.
The second benefit of running hill workouts is increased speed and power. If you’re practicing good posture during a hill workout and you’re picking your feet up quickly, then you are on your way to improving your speed! A good way to progress hill workouts for speed is to start with 4 x 10 seconds uphill at 90-95% max effort with 2-3 min rest between each and working up (over 2-3 months) to 10 x 30s uphill at 90-95% effort with 2-3 min rest between each. If you are training for a Mile or 5K, then doing hill workouts for power are essential. You can start with 6 x 60s uphill at 85-90% max effort with a slow jog down for rest and build up (over 2-3 months) to as many as 8 x 120s uphill at 85-90% max effort with a slow jog down for rest. Increased power means you'll be able to pump more blood to your muscles for longer periods and at higher speeds. Speed and power workouts can be done once or twice a week and should always be done on fresh legs. Always allow for a day of rest or easy running after.
See you on the trail!
- Coach Zack
