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DBR Bow Valley Workout - May 11, 2023 - "Halleran's Hill Pyramid"

DBR Bow Valley Workout - May 11, 2023 - "Halleran's Hill Pyramid"

Warm up jog to start. 5 min hard up, 3 min easy down. 2 min hard up, 1 min easy down. 1 min hard up, back to the bottom. Repeat x 3. We finish with 5 x 10 seconds hill sprints all out.

DBR workout May 4, 2023 "The Cougar Creek Pyramid!"

DBR workout May 4, 2023 "The Cougar Creek Pyramid!"

Dirtbags! Apologies for the late post! Tomorrow, we will be meeting 6PM

DBR Bow Valley workout for April 27, 2023 "Quarry Lake 10 x 2"

DBR Bow Valley workout for April 27, 2023 "Quarry Lake 10 x 2"

This is a moderately stressful workout in terms of load, with some speed injection, so a great primer for those of you heading out to Vancouver for a 42.2km jaunt next weekend!

DBR Workout April 20, 2023! The Neha Fartlek

DBR Workout April 20, 2023! The Neha Fartlek

60 secs Moderate Effort 40 secs Hard Effort 20 secs Give'Er 2 mins easy jogging REPEAT x 8

"Spray Hill Ladder" : DBR workout for 13th April 2023

"Spray Hill Ladder" : DBR workout for 13th April 2023

3 x 3 mins (3R) 3 x 2 mins (2R) 3 x 1 min (1R)

1 MILE HILL; Deadman Repeats

1 MILE HILL; Deadman Repeats

1 mile up hill exactly. Turn around, jog on down, and repeat x 4.

The Buddy Fartlek, DBR workout for March 30, 2023

The Buddy Fartlek, DBR workout for March 30, 2023

Dirtbags. I've been running around like a mad person looking

Words of Wisdom

How a Need to Prove Yourself in Practice Can Ruin Race Day

DBR workout March 23

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"

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"

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 !!

DBR workout for March 2 !!

Message from Heather! Hi Dirtbags - The bad news is, Andy is