Dirtbag Runners Bow valley workout Sept 15, 2022

Alright Dirtbags!

A few of us are back from our adventures in Whistler - (misadventures in my case 😂) - so it's time to get after it again.

Fall marathon season is rapidly approaching, and a few of you have some big goals, so here goes!

I'll put it out there right now that I'm not sure my legs are up to this yet, but I've wanted to do this one for a while - THE MICHIGAN!

We will meet at CNC - usual spot - 6pm.

The Michigan mixes fast paved running with tempo running on the trails!

I think I have figured out a route and all will be revealed tomorrow during the warm up!

We will do a decent warm up to get familiar with the route. Then the work out goes like this. It's pretty epic!

PAVEMENT: 1600m (4 laps) at 10km race pace. Jog to trail.

2. TRAIL: 1 mile at tempo pace (comfortably hard!) Jog to pavement

3. PAVEMENT: 1200m (3 laps) at 10km race pace. Jog to trail.

4. TRAIL: 1 mile at tempo pace. Jog to pavement

5. PAVEMENT: 800m (2 laps) @5km race pace. Jog to trail.

6. TRAIL: 1 mile tempo. Jog to pavement.

7. PAVEMENT: 400m (1 lap) @ 5km race pace.

Cool down jog. Beer (last night of Bill Warren Pub night)

I will have devised a 400m loop on the pavement around the Bill Warren and a nearby 1 mile trail loop, so it should be easy to keep this one figured out! We will all get a bit spread out on this one but we are never too far apart! I have a feeling that this one will become a Dirtbag staple.