Words of Wisdom
How a Need to Prove Yourself in Practice Can Ruin Race Day
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.
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)
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
DBR workout for March 2 !!
Message from Heather!
Hi Dirtbags - The bad news is, Andy is
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!
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.....
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
The 50/40/30 workout. Thursday Feb 2, 2023
This workout features some short, high intensity reps, with minimal rest between each rep, but a good rest between the 3 sets.
Dirtbags Workout Jan 26, 2023 - "Gap Lap TT"
All out to the top of the gap.
DBR Bow Valley Workout Jan 19, 2023 - "CanGOLF 30/30s"
2 x 12 x 30 secs hard/30 secs easy
Refreshments post run @ CanGOLF
New Years’ Resolutions
Big, sexy workouts look great on instagram, but longevity, enjoyment and health trumps everything!