RRCA Club #299

Santa Fe Striders

Promoting Running in Santa Fe Since 1978

Group Runs

Tuesday - Track

March-October, starting at 6:00 pm at the Santa Fe High School track.

Hi Striders,

Next week we'll have a visit from the local elite athletes.

Here's the workout for this week.

Warm up   - Jog at least 800 meters.

Try to run easy with 2 to 4 short sprints (no more than 50 meters ).

Try to take the shock out of the acceleration.



400 - about 10 -15 seconds SLOWER than your 5k pace last year.

    400 jog



 1200  at your 5k pace. (80 - 85 % effort)

    400 jog



 1000  Slightly faster than you 5k pace. (80 - 85 % effort)

    400 jog



  800   Slightly faster than you 5k pace. (80 - 85 % effort)

     400 jog



  400  Slightly faster than you 5k pace. (80 - 85 % effort)

     400 jog


 ANNOUNCEMENTS


  400  Pretty hard if you have anything left. Try a race pace if you have a
race coming up.



Cool down -  At least a 400.

I found this workout online. It came with  an explanation.

According University of Michigan coach Mike McQuire

"*Your heart rate is never way up or way down during this routine, *

*so your body learns an energy system you wouldn't tap into by doing just
flat-out sprints." *

*-Vinnie *

Thursday - Tempo Runs

Year round runs, starting at 6:00 pm at the Running Hub.


Saturday - Long Runs

The Saturday Long Run starts at 6:45 A.M. from the Rail Runner's Kiss &
Drop station at the intersection of Zia and St. Francis (3001 South St
Francis Drive). Runners also start at the Rabbit Road rail trail parking
lot at 7:00 AM. To reach the Rabbit Road trailhead, go south on St. Francis
Drive pass under I-25 or south on Old Pecos Trail passing over 1-25; take a
right head west on Rabbit Road watch for small parking lot on the left. The
17-mile Santa Fe Rail Trail follows the old Atchinson, Topeka and Santa Fe
Railway line, beginning in the Railyard Park in town and continuing along
the tracks to Highway 285 through El Dorado to Lamy, incorporating urban,
suburban and rural characteristics. Beyond the capital city, it runs along
hilly, red-dirt terrain among countryside of yucca and green junipers.
Andy a@winnegar.com

Also for your information -- The 10th annual Rio Grande half Marathon is
Sunday August 11th 2019 benefiting the New Mexico Special Olympics It is
still only $55
https://www.active.com/albuquerque-nm/running/distance-running-races/lovelace-rio-grande-half-marathon-and-5k-2019


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Zia and St. Francis Rail Runner Station and Rail Trail course


Weekend Runs - Trail Runs

Trail runs, slow and steady thru beautiful Santa Fe natural landscape. run coordinator: Stephen Sweezey.

Hey Gang!

Want to run some trails?

Saturday (8/10): Atalaya, 5am and 7am. We're running a double Atalaya
Saturday, or a single. Meet at either 5 am and/or 7 am for a run up Atalaya.

Sunday (8/11): Endurance Santa Fe 1/2 run. Join Peter of Endurance Santa Fe
for a preview run of the 13 mile Endurance Santa Fe course. Meet at 9 am in
front of the ski lodge at Ski Santa Fe. Unfortunately, I won't be able to
make it. I have family visiting unexpectedly.

Enjoy your weekend!

Stephen


Upcoming Events:

Wings of America Free 5K at Indian Mkt
Sunday, Aug. 18, 2019

Track Workout
Tuesday, Aug. 20, 2019

Track Workout
Tuesday, Aug. 27, 2019

Endurance Santa Fe Mountain Trail Races
Saturday, Aug. 31, 2019

Track Workout
Tuesday, Sep. 3, 2019


Recent Events:

Wings of America Free 5K at Indian Mkt
Sunday, Aug. 18, 2019

Track Workout
Tuesday, Aug. 13, 2019

Summer BBQ Picnic
Sunday, Aug. 11, 2019

Track Workout
Tuesday, Aug. 6, 2019

Taos Valley Up & Over 10K Trail Run
Saturday, Aug. 3, 2019


Sponsors

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