The Reverse Michigan!
Dirtbags! Apologies for the late post!
Tomorrow we are going to do
Andy Reed
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
Sam’s twisty 8x3 mins
Dirtbags! Sam Morgan has graciously stepped up to lead the run tomorrow!