Dirtbag Runners Bow Valley workout for November 18, 2021

Dirtbags! So tomorrow is Thursday and I just checked out the paved west side of Cougar creek - totally bare and dry, so tomorrow we are going to do some 'team tempo' up and down the side of the creek.

Meet 6pm at the Cougar creek parking lot (by the Iron Goat roundabout for those new to the group).

We'll warm up with our usual easy lap of 10 mins or so, then split into small groups of 5 or 6 depending on numbers. We'll do a workout very similar to one we've used in the past, with each group running a tempo effort in a single file, where the person at the back of each group runs to the front and drops onto the front of the line, next person does the same, etc, etc - you get the gist right?

The plan is to do 4 sets of 8 minutes, with 4 minutes easy jogging between efforts. This is a super fun workout, and a great way to stay warm when it's cold out.

Spikes will not be needed unless it snows overnight! Headlamps, yes!

See you all tomorrow!