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.

Welcome back to the track again.

The weather looks great !




This workout is a little easier than most.

It should be appropriate for the 1st night back.

Here's the order of intervals.

     400,1200,1000,800,400,400



Remember the rules.

   1. Don=E2=80=99t get hurt

   2. Have fun. This is a lot easier if you obey rule number one.


Please Warm Up!    - Jog at least 800 meters.

Try to run easy with 2 to 4 short sprints to take the shock out of the
acceleration.

They should be no more than 50 meters and it works a lot better with a
partner.



Here's how I recommend doing the workout....

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

    400 jog



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

     400 jog



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

     400 jog


 ANNOUNCEMENTS


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



Cool down -  At least a 400.

 -Vinnie

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Thursday - Tempo Runs

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


Saturday - Long Runs

The Saturday Long Run starts at 8:00 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 8:15 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 the small parking lot on the left.
This is interesting & claimed to be the most comprehensive review ever
conducted on physiology and pathophysiology in ultra-marathon.
https://www.frontiersin.org/articles/10.3389/fphys.2018.00634/full

Andy a@winnegar.com 505-660-1839


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,



Looks like the temps should get a little warmer this weekend. So, how about
a run?



Saturday (3/23), 5am and 7am: Atalaya. Meet at the St. John's College trail
head for a 6ish mile out and back at 5am and a lollipop loop for the second
half (same distance both times). Shoe traction device wasn't needed Tuesday
night, however Atalaya might get some snow today.



Sunday (3/24), 8am: Dale Ball Trails. Meet at the Sierra del Norte trail
head at 8am for a 2 hour run. Depending on trail conditions, we will run
8-10 miles.



Make safe choices on clothing and traction devices. Hope to see you there!!



Stephen Sweezey

706-506-2763

Las Tortugas Crew


Upcoming Events:

Track Workout
Tuesday, Mar. 26, 2019

Santa Fe Cross Country Classic - 5K/Kids Race in Santa Fe
Saturday, Mar. 30, 2019

Beginners Running Class
Tuesday, Apr. 2, 2019

Track Workout
Tuesday, Apr. 2, 2019

Beginners Running Class
Tuesday, Apr. 9, 2019


Recent Events:

Track Workout
Tuesday, Mar. 19, 2019

BiMonthly Strider Mtg
Monday, Mar. 18, 2019

Pi Day Fun Run
Thursday, Mar. 14, 2019

Track Workout
Tuesday, Mar. 12, 2019

Frozen Foot 50
Saturday, Mar. 2, 2019


Sponsors

Running Hub
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