Plan for the week of 9/30-10/6

Plan for the Week:

We are looking for volunteers for Oktoberfest! Saturday 10/12 from 12PM-4PM and/or Sunday 10/13 post-race. If you can help, please sign up using this form.

BRC Annual Lake Party! Mark your calendars, Sunday October 6 from 4PM – 8PM @ Lake Bryan: Come out and join us for a fun lake party complete with our first ever beer mile! RSVP for this member event has been sent by email!

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek) – Next to the Arts Council (corner of Colgate and Dartmouth) – Hill Workout

Our workout will begin with a warmup mile: http://www.mapmyrun.com/routes/view/1545721444

We will do 400m hill repeats up Dartmouth drive.

The workout is the run up. Rest, Recover or practice your downhill running on the way down.

• Lower Mileage: 400m x 10
• Medium Mileage: 400m x 12
• Higher Mileage: 400m x 16

Aim for around 90 seconds rest in between reps

Wednesday (6:30pm @ Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Oar Routes:

• 3.8 miles:  Route Map (https://bit.ly/Oar3_8) | GPX (https://bit.ly/Oar3_8gpx)
• 4.3 miles: Route Map (https://bit.ly/Oar4_3) | GPX (https://bit.ly/Oar4_3gpx)
• 5.1 miles: Route Map (https://bit.ly/Oar5_1) | GPX (https://bit.ly/Oar5_1gpx)

*Alternate Location* Saturday (7:00AM @ Tiffany Park) – Long Run – Copperfield Route

• 3.2 miles: Route Map (https://bit.ly/copperfield3_2) | GPX (https://bit.ly/copperfield3_2gpx)
• 6.8 miles: Route Map (https://bit.ly/copperfield6_8) | GPX (https://bit.ly/copperfield6_8gpx)
• 9 miles: Route Map (https://bit.ly/copperfield9) | GPX (https://bit.ly/copperfield9_gpx)
• 10.1 miles: Route Map (https://bit.ly/copperfield10_1) | GPX (https://bit.ly/copperfield10_1gpx)

Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s