GOforever / Team BRC Newsletter - 3/22/22

3/22/2022

Weekly Group Runs

Tuesday       - 6:00 DTC Store - Half Penny Beer after

                           4/5 ON Demo Run

                           4/12 - New Balance Demo Run

Wednesday - 6:00 Littleton Store

Thursday      -6:00 Cherry Creek store - Run on the Cherry Creek Trail

Saturday       - 7:30 DTC Store - Long Run

                             5/21 - Long run w/ New Balance @8:00

                  (Routes are on store Facebook Page)

                          9:00 Littleton Store

 Sunday             8:00 Wash Park (meet at the Washington Park sign at the corner of Mississippi and Franklin)

Note:  all the paths are quickly shoveled after snowfalls

TBD - Summer Speedwork session

Upcoming Races

3/27 - Rocky Mountain Road Runners 10M/20M training run - Thornton

4/3 - Donut dash 5K

4/3 - Rocky Mountain Road Runners 4M - City Park

4/9 - Beer Bound  5K - Estes Park (Brewery Running Series)

4/18 - Boston Marathon

4/26 - Cherry Creek Sneak - Cherry Creek

Local News

The next Team BRC race is the Cherry Creek Sneak 5K, 5Mile and 10 Mile race in off course Cherry Creek.  You may want to register early as prices increase April 1st.  You can register for the Cherry Creek Sneak at the Boulder Running Company stores.

Registration for the Pike's Peak Ascent and Marathon is now open.  This year, the race moves to September and registration fills up quickly so don't wait.

Most of the Jeffco and Boulder Co Open Space Parks are currently open but with the recent snow and warmer weather coming this week I suspect the trails will be muddier so I strongly suggest that you call before you go

As the Spring and Summer Racing season nears, we are looking at adding speed work sessions to our group run schedule.  Stay tuned for more details.

The Boulder Running Company is proud to be a sponsor of the Colorado Brewery Running Series.  The next race is Beer Bound 5K on April 9th in Estes Park

Team BRC and GOforever RACING

Achieve your goals in 2022!

GOforeverRacing is offering free two week training plans through their website GOforeverracing.com.  Custom plans are also available for purchase.  Plans will not be cookie cutter plans but will be constructed to meet your individual needs.

Coaches Blog

Micro Workouts

The foundation of running training is basic fitness.  Fitness is measured by function,  strength and endurance.  Good overall muscle strength assures the proper movement necessary to avoid injuries.

For many of us, it's hard to fit a 30 minute strength program into our busy day but there's a trick to sneak in  strength work during the busy week without significantly changing your daily schedule - Micro workouts

Micro workouts are just sneaking in short a few seconds here and there  between our daily activities.  A recent New York times article talked about a study where participants did only a 6 seconds max effort arm strength exercise for 10 consecutive days and were able to increase average muscle strength by eleven percent.

Here are a few ways to sneak in a few micro workouts

• Keep a dumb bell in your office to do curls and presses

• Do single leg exercises will brushing your teeth

• Sneak in some squats or lunges before sitting down for dinner

• Do stretch band exercises while watching TV

• Keep a la cross ball under your desk to massage your plantar Fascia

• Do a few very short strides after your run, they don't need to be long to build strength

• Keep a pull up bar in your garage

• Do calf lifts when you walk up the stairs.

You will be surprised at much strength you can build without spending much time and without feeling sore the next day.

- Coach Mike