Apr
05
1 MILE HILL; Deadman Repeats
1 mile up hill exactly.
Turn around, jog on down, and repeat x 4.
1 min read
Andy Reed
Mar
29
The Buddy Fartlek, DBR workout for March 30, 2023
Dirtbags. I've been running around like a mad person looking for some decent place to run. The best
1 min read
Mar
22
Words of Wisdom
How a Need to Prove Yourself in Practice Can Ruin Race Day Performance.The best shape of my running career
1 min read
Mar
22
DBR workout March 23
After the warm up we'll do 6 x 10s hill sprints with 90s recovery; we'll jog easily for 5 mins then do 6 x 30s hill sprints with 90s recovery.
1 min read
Mar
15
DBR Bow Valley Workout for March 16, 2023 - 'The Uphill Moneghetti"
2 x 90s hard (90R)
4 x 60s hard (60R)
4 x 30s hard (30R)
4 x 15s hard (15R)
1 min read
Mar
08
Dirtbag Runners Bow Valley Workout for March 9, 2023 "The Lumberjack"
4 x 90s hard with 2 mins easy jogging between reps
10 mins tempo
Jog easy x 5 mins
Repeat the whole thing
1 min read
Mar
01
DBR workout for March 2 !!
Message from Heather!
Hi Dirtbags - The bad news is, Andy is travelling with Saira and some of the others
1 min read
Feb
22
DBR Bow Valley Workout for Feb23, 2023. "Sponge Bog Surges!"
We'll surge hard up the short steep climb for around 10 seconds every lap.
Bring a headlamp, some spikes and a good sense of humor, it's gonna be cold!
1 min read
Feb
15
DBR Workout Feb 16, 2023 "38 MINS UPHILL"
The key here is to keep the pace moderate otherwise you WILL blow up. 38 mins of uphill running. What could be better.....
1 min read
Feb
08
DBR Bow Valley Workout for Feb 9, 2023 - my favorite - the "5/5/5"
5 x 3 mins (2R)
5 x 30s hills (jog down recovery)
5 x 15s flat sprints
1 min read