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Mile High Runners, LLC.
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Running is our passion.
Running is our passion.

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On Saturday April 9th, we will be meeting at the Runners Roost for our group run. Megan, the Bolder Boulder Ambassador, will be doing a presentation about the race and afterwards she will be handing out some cool swag and giving out a race entry to a lucky individual .
If you could respond back with a yes or no to this post so I can give her a head count with how many people will be able to attend the run, that would be great .
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After the warm up you will do:

10-14 x 400 at current 2 mile race pace with an easy 200 meter jog between
each. The jog should take between 60 and 90 seconds.

2 mile race pace is about 15 - 20 seconds per mile faster than your
current 5k race pace. For example, if you currently can run 24:45 for a
5k, that is roughly 8 min pace for 5k. Therefore your 2 mile race pace is
about 7:40-7:45.

If your mileage is below 30 per week, do 10 repeats. If above 30, you can
do 14.

This workout will help to improve your VO2 max, essentially your aerobic
power. Plus, 400's are just fun. :-)
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SATURDAY, March 12th, 7:30 a.m. Meet at Proper Grounds coffee shop in
Lafayette. All runners welcome to join us!! 
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THURSDAY, March 10th, 9:30 a.m. Meet at
Thomas Reservoir in Erie (map posted at milehighrunners.com under the
"Training" tab).

After the warm up you will do:

6 x 1k at critical velocity pace with 1:15 rest between each one.

Remember that critical velocity is that pace that is essentially your "Can
I hold this for 30 minutes pace". For some of you this is close to your 8k
race pace. For others this is closer to your 5k race pace. If you have
been training consistently for more than a year and are fairly fit right
now, you can also think of this as your 5k race pace plus 16 seconds/mile.
Essentially this pace is intended to recruit your Type IIa muscle fibers
and is a pace that is a bit faster than tempo pace but slower than 5k race
pace (for most of you). This workout should feel moderately challenging
but has a profound effect on your muscle fiber recruitment and aerobic
development.

We'll finish with 2 x 100 meters fast with full recovery btwn the two.
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TUESDAY, March 8th, 5:20 a.m.  Meet at
Thomas Reservoir in Erie (map posted at milehighrunners.com under the
"Training" tab).

After the warm up you will do:

6 x 1k at critical velocity pace with 1:15 rest between each one.

Remember that critical velocity is that pace that is essentially your "Can
I hold this for 30 minutes pace". For some of you this is close to your 8k
race pace. For others this is closer to your 5k race pace. If you have
been training consistently for more than a year and are fairly fit right
now, you can also think of this as your 5k race pace plus 16 seconds/mile.
Essentially this pace is intended to recruit your Type IIa muscle fibers
and is a pace that is a bit faster than tempo pace but slower than 5k race
pace (for most of you). This workout should feel moderately challenging
but has a profound effect on your muscle fiber recruitment and aerobic
development.

We'll finish with 2 x 100 meters fast with full recovery btwn the two.
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SATURDAY, March 5th, 7:30 a.m. Meet at the Public Road trailhead in
Lafayette.

Everyone welcome to come run with us!
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 THURSDAY, March 3rd, 9:30 a.m., meet at
Anthem Parkside Community Center Parking lot (map posted at
milehighrunners.com under the "Training" tab).

We will warm up from the Anthem Community Center to Anthem Ranch. After
the warm up you will do:

1-2 x 2.5 miles at tempo EFFORT with 3 minutes easy jog between. We'll
then finish with 4 x 75 fast on a slight uphill with full recoveries
between each.

The 2.5 mile repeats are up and around Anthem Ranch Road, then left on
Lowell and back down to the start.

The 75 meter sprints will be on the slight uphill near the parking lot
after we jog back.
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TUESDAY, March 1st, 5:20 a.m. and THURSDAY, March 3rd, 9:30 a.m., meet at
Anthem Parkside Community Center Parking lot (map posted at
milehighrunners.com under the "Training" tab).

We will warm up from the Anthem Community Center to Anthem Ranch. After
the warm up you will do:

1-2 x 2.5 miles at tempo EFFORT with 3 minutes easy jog between. We'll
then finish with 4 x 75 fast on a slight uphill with full recoveries
between each.

The 2.5 mile repeats are up and around Anthem Ranch Road, then left on
Lowell and back down to the start.

The 75 meter sprints will be on the slight uphill near the parking lot
after we jog back.
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TUESDAY, March 1st, 5:20 a.m. and THURSDAY, March 3rd, 9:30 a.m., meet at
Anthem Parkside Community Center Parking lot (map posted at
milehighrunners.com under the "Training" tab).

We will warm up from the Anthem Community Center to Anthem Ranch. After
the warm up you will do:

1-2 x 2.5 miles at tempo EFFORT with 3 minutes easy jog between. We'll
then finish with 4 x 75 fast on a slight uphill with full recoveries
between each.

The 2.5 mile repeats are up and around Anthem Ranch Road, then left on
Lowell and back down to the start.

The 75 meter sprints will be on the slight uphill near the parking lot
after we jog back.
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Just a reminder that MHR Group Run is this Saturday at 7:30a.m. We are meeting at the pavilion on the east side of
Good Samaritan Hospital/Medical Center near the Rock Creek Trail. (Map posted at milehighrunners.com under "Training".)

Everyone welcome to join us for our group run! 
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