Boulder Banditos

Time: 8am, Saturday, 1/30

Join us! Hah!

Place: Hall Ranch, (northwest of Lyons on Highway 7)

This Saturday we will meet at Hall Ranch lower parking lot at 8 a.m. The ‘long run’ folks will do the full 10 mile loop with a spur out and back towards Bittonrock Reservoir at the top of the loop to get whatever distance they feel is approriate for them. The ’short run’ folks will do an out and back fo around 6 or 7 miles (or the whole 10 mile loop if they wish) This is a beautiful run with wildlife and worth the trip. See you Saturday morning!!

This coming Tuesday, we will run at the Marshall Mesa TH.  This is at the intersection of Marshall Road and Hwy 93 just south of Boulder.

Hopefully it will be dryer or colder than last week so Marianne’s shoes don’t get muddy again.

Meet at 6:00pm.

Hah!

Departure from Heil Ranch, South Entrance on Geer Canyon Road off Left Hand Canyon, 8am

Two Options for our Saturday Meeting on the Route:
25 Milers: 2 Hours or 11 miles
10 Milers: 90 Minutes or 6 miles

Picture Rock and Wild Turkey are closed; below are revised routes for tomorrow.

10 Milers:
Depending on your goal this week, the following shorter route will work. I am running 90 minutes including warmup and cooldown; 30′ is Zone 3 with focus on cadence (22 strikes/15″) and good form.

1.3 = Lichen Loop. Warm up on it. Return to Wapiti.
2.5 on Wapiti to Ponderosa
2.6 Ponderosa Clockwise
1.3 = Lichen Loop.
7.7 (6.4 without the last Lichen Loop)

25 Milers:
1.3 = Lichen Loop. Warm up on it. Return to Wapiti.
2.5 on Wapiti to Ponderosa
2.6 Ponderosa Clockwise
2.6 Ponderosa Counter-Clockwise (for LR’s)
2.5 back on Wapiti (for Mileage Driven Workouts)
1.3 Lichen Loop Cool Down (Add for Time Driven Workouts)

Total = 12.8 (11.5 without the last Lichen Loop)

Hosted by Dave Harrison:

The run tonight will be from Eben Fine Park (west end of Arapahoe) starting at 530 pm tonight for probably 50 minute or so slow easy run if anyone wants to join me. I think Marianne will be there too…..

Saturday Heil Ranch run is still TBD. We are waiting to get an update on the trail closures Stay tuned…

Meet up with Jamie D @ Four-Mile Creek TH – 1/4 mile west of Broadway-Lee Hill intersection, south side of Lee Hill. 6am dull. Bring your climbin’ legs and lungs. Details:

15′ warm-up – easy jog and dyamics
4 x 3′ uphill repeats
Pace/Effort level TBD by attendees – medium effort suggested (Level 2-3 recommended)
5′ – 10…’ cooldown.
STRETCH!!! EAT GOOD STUFF!!!

Don’t want to sound too much like a coach, but pre-main set dynamics and post-workout stretching will go a LONG way in keeping you limber & injury-free. I’ll be missing this week due to work-related training, but will see everyone on Saturday at Heil Valley Ranch.

Details to post shortly on Saturday’s Heil Vally Ranch workout, but in short, be there at 8:00am!

This week, we will be at Boulder Valley Ranch. Access off of Hwy 36 heading north out of Boulder. The TH is about a mile east of Hwy 36 on Longhorn Road. See link:

http://www.bouldercolorado.gov/www/openspace/nwtrmap.htm

See you at 6:00pm.

Bring a head lamp and traction!

Greetings Banditos,

The Saturday run has many options. Choose either 1 hour with Wendy or 20 Miles w/ Jorge…or other distances in between. There will also be a run of 2 hours 20 min….easy/moderate pace….with fartlek speed work at midpoint.

Time: 8:00am, depart no later than 8:15

Run location: Shanahan, Shadow, Bear…Multiple options depending on your workout. Meet at 3075 Galena Way, Boulder, CO 80305

Reminder! Bring your $30.00 checks! Please make the checks out to Dawn Brandt.

Sunday’s run meets/departs at the same time/place. See you then!

Tuesday workout – 1/12/10 – Hosted by Jim C.

For our premier Tuesday night run, we will keep it real simple.

Let’s meet at 6:00pm at the Bobo Link TH. We will run the South Boulder Creek Trail.

Bring a headlamp and proper foot wear. I have no idea what the trail conditions are like so, if anyone does, chime in.

The TH is located at Cherryvale and Baseline. Head east out of Boulder on Baseline and just before Cherryvale, the TH is on the right.

At the end of the run, we will pick a location for next week. If anyone has a preference and can’t make this week’s run, let me know. The only rule here is that if you pick the trail, you have to show up, or you are blacklisted from picking trails until we feel you have redeemed yourself.

Don’t forget the headlamp!

Hi Banditos!

Saturday’s workout!

Saturday, January 9th, 8am at the South Boulder Creek Trailhead, off of 93 before Eldorado Springs.
Planned Time   1:40. Let’s make this VERY easy!

Sunday’s workout: 1/12/10 (hosted by Wendy!)
Jorge and I will depart from 3075 Galena Way on Sunday at 8AM for a 90-120 minute power hike. This Z1/Z2 work helps condition the body to burn fat, practice the power hike up Mile 19’s grueling 2 mile slog, and gains you time on the feet in a beautiful setting.