Training and Racing

We ran an all-out mile on the track last night to determine our current fitness. We will use that time for 2 purposes: to set a challenging, yet attainable mile goal time and determine the interval paces to train for that goal. In addition, you can use you current mile time and extrapolate to a lo

This workout will be short, but difficult. 1 mile warmup. 800m at mile goal pace, walk 200m. 4x400m at mile goal pace with a 200m walk between each 400m. Half mile cool down. Here are some splits that you can interpolate between to determine you paces. Goal Mile 800m split 400m split 4:40

Come out to the track tomorrow night and work on your running fitness and economy! Here's the workout for tomorrow: 1x1200 @ mile goal pace, walk 200, 1x400 @ mile goal pace, walk 200, then 4x200 below mile goal pace with 100m walk between each 200. Use the table below to determine your splits: Go

Come out to the track and work on your speed, running economy, and lactate threshold! We've had a great group of runners so far, but we'd would love to have more! The sprinklers have been on so bring your kids, and their bikes. Our kids have been having a great time while we workout. Once again

Tomorrow is fitness checkup time! Ryder is heading off to college so I want to give him the opportunity to get a fitness benchmark before he begins his cross country season. So tomorrow we'll do an all-out mile at your goal pace. Personally, I like to know my 400 lap time and press my lap button

Want to become a faster runner? Join me and others at 7:00 PM on Tuesdays at the Pagosa Springs High School track. We will start with a mile time trial. Then every Tuesday, we will run track intervals to help you achieve your goal mile time 6 weeks later. Tomorrow, 6/26/18 at 7 PM, I will be at tr