Are you feeling lucky? I am! So this week's workout is called "Roll the Dice". We will start with our normal routine of stretching, yada, yada, yada. Then we will select individuals to roll some dice. We will need 12, so if you're feeling lucky volunteer. Next, two at a time we will roll the dice. The first number (1-6) will be the quantity of reps for a set. The second number will be the distance (100 meters thru 600 meters). Once a quantity of 1-6 is used up or a

if you're hip and cool like me you know that symbol means sMILE. That's right it's mile repeat time! Why the face (WTF)? Miles are the basis of everything we do! How many MILES did you run this week? Are you in the 1000 MILE group? What was your MILE pace in your last race? Runners are all very concerned about MILES and the pace at which we run them. With the cooling trend after a HOT weekend, its a good time to give mile repeats a try. A mile is 4 laps around the tra

Well we climbed the mountain and came back down. The Deadwood-Mickelson Trail Marathon was fun but it's time to get back to speed training. This week we will be running 800 meter repeats. We will start with our usual warm-up routine and introductions. Then you can group up with people of similar pace for the repeats. The goal is 4-5 repeats at strong but consistent pace. Between each 800 we will do a walk/jog recovery of 200 meters. Following the 800 repeats we will agai