Dirtbag Runners Workout for Sept 8, 2022

From Heather who will be leading the session tomorrow!

"Hi Dirtbags! Andy and Saira and a big Canmore contingent are bound for the coast tomorrow to race Whistler Alpine Meadows this weekend, so I’m on for leading the workout this week. 🙂 I’m thinking a nice late-summer “maintenance workout” will be good, with both flats and some hills. We’ve all seen this one…

Let’s meet at the Nordic Centre in our usual location - lower gravel parking lot, 6PM - and we’ll make our way down the hill to the river pathway by the power plant as a warmup. From there, we’ll split into two groups: one group will run the flats at a hard effort for 4 minutes while the other group runs the switchbacks, then we switch up. We’ll reconvene after each 4-minute interval for some rest, and then go again - x 3 - for a total of 24 minutes of work, plus a warmup and cooldown (which, in this case, will be a jog back up the hill to the Nordic Centre).

Then over to the Bill Warren Centre for some post-workout cheers and beers! 🍻 See you there!"