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 4:4

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: G

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 agai

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 t

Join us on the track tomorrow night as we continue to use the uniform surface to help you focus on running fast and efficiently with good form. Tomorrow's workout will target VO2 max using longer repetitions. The workout is 3x1 mile at VO2 max pace with a 1 lap walk/rest between efforts. Use the