Adidas shoe demo tomorrow - ROAD workout - 3/3/3 x 5
That's 45 mins of work. A great session and these shoes will make you wonder why you ever wear anything other than a plated super shoe.
The Reverse Michigan!
Dirtbags! Apologies for the late post!
Tomorrow we are going to do
1 min hard, 1 min easy x 20
Dirtbags! Let's meet at the Nordic Centre again tomorrow 6PM.
Asics demo night tomorrow
4 x 4 mins @ 10km pace; 2 mins jogging between reps
2 x 2 mins @ 5km pace; 2 mins jogging between reps
2 x 1 min @ 5km pace-10s/km; 2 mins jogging between reps
2 x 30s fast and smooth; 2 mins walking between reps
**** BEER MILE 2026 **** important information
A reminder for this Thursday July 30. THE RACE OF THE YEAR!
BEER MILE/WINE MILE/NA MILE rules
IMPORTANT ***** RULES. Official rules available at [www.beermile.com]
BEER MILE Each
Beer Mile Race Prep
Warm up
2 x 800m ( 2 min recoveries)
4 x 400m (2 min recoveries)
4 x 200m (2 min recoveries)
4 x 100m (2 min recoveries)
To finish, 1 mile steady
Cool down
Addendum - apologies - Beer mile is in 2 weeks! July 30
Sent that last post out without checking!!
Beer mile is July 30
Salomon/Strides demo night - Sponge Bog/GT/Orchid fartlek
Dirtbags! We have some fun stuff on tap for the next couple
BEER MILE 2026***** INFO & CALL FOR SPONSORS
A reminder for all Bow Valley Dirtbag Runners!
THE RACE OF THE
Meadow Hill Sprints!
Tomorrow's session will be led by none-other than Andrew
The Doug Evans Pyramid!
Dirtbags! Thanks to Doug Evans for leading tomorrow's workout! Really