Grateful For Our Community

This Thanksgiving week, let us be thankful our community and the support and friendship we find there. It’s through our community that we learn to be better athletes and people, and have the opportunity to share and help others. It’s been the pleasure of my life to help runners and triathletes in any way I can. I am grateful I can do it today and into the future.

As the season changes, the challenges to our consistency change. Whether it’s more time demand from family, work, or undesirable weather, the key to ALL your goals next year IS CONSISTENCY NOW. You don’t have to be a superhero. You just have to show up. SEE YOU THERE!

We welcome dark running season with repeats along the river. Bring your headlamp or a bright friend and lets get busy!

TUESDAY, NOVEMBER 21: CASCADES REPEATS!

WARM UP TO ARGO CASCADES, THEN DYNAMIC WARM UP

UP TO 20 REPEATS ON THE B2B ALONG THE CASCADES PORTION OF THE TRAIL (400M)

ALL RUN AT 10K TO 1/2 MARATHON PACE, OR

5K RACE PACE OR FASTER IF HEAT ADAPTED

LIGHTER LOAD 5-10 REPEATS

HEAVIER LOAD 10-20 REPEATS

REST: 1/2 TO 1/3 THE DURATION OF THE INTERVAL

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

**Vaccinated individuals are not required to wear masks, unvaccinated are asked to mask up at the start during crowded conditions.

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Saying Goodbye to Running

Saying goodbye to running.

From Bonfyre 10 Mile

Leaves crunched under my feet as the pre-winter phase of autumn washed the trail in brown hues. Manicured berms and stacked boulders rose as features that gave the trail its personality, unique against others. The silence and smells and diligence of choosing each footfall was that of all the other trails; revealing a meditative peace and personal challenge. My mind wandered through the other experiences I’ve had at races and allowed the glory, excitement, struggle, and achievement to flash through my emotions on a timeline; an attempt at holding all the beautiful people I’ve met and thousands of miles I’ve run at once. An attempt at distilling life to its core beauty; a peek behind the curtain of life; a revealing of the mystery, that elusive enunciation. Running is a perpetual postman of mental and emotional clarity. I thought about what I wanted to achieve this year as sweat dripped down my cheek.

It took me almost five years to build back my running to my pre-cancer strength. After two solid years of training, I finally realized I was strong enough to attempt an ultra-length run of 100k, or 63miles, in 2022. My experience winning the 100k at Run Woodstock last year and sharing that with Srini as he paced me through some difficult miles in the middle of the night, was a real pinnacle of my running life. It proved to me that running 100 miles a few weeks later was within my grasp; a bucket list achievement a decade in the making. The 23 hours spent running the IT100 in Indiana was a lifetime of experience brought to the single biggest physical challenge I have sought. The struggle is enormous, running through tunnels of trees in the freezing darkness. To keep moving you must access places deep within your psyche; you tap your entire being to fuel the motivation, coal to burn for every step. I believe the reward is correlated to the cost; if you plant ice, you’ll harvest wind. And likewise, if you stay committed and consistent over a long period of time you will achieve things that at once seem impossible.

My expectation post-100 miler and into this year was to set more goals to find my limit; run the Leadville 100; Hardrock; set a long-term goal to qualify for Western States; go so far I fail. But I had pain in my pelvis that sidelined me most of the year which, initially, I thought was running related. It turned out that cancer has returned and requires surgery that threatens to remove running from my life entirely; certainly in the near-term, and uncertainly forever. This is an unwelcome physical challenge, but I will bring my undefeated tenacity, honed on the trails and thorough thousands of miles of long runs to rebuilding whatever the future has to offer.

So it was with every hill and every time my mind told me to slow down, that I gave thanks for the challenge. I embraced the suffering in an existential hug and said goodbye with every step. I left my goals and visions and invincibility there under the trees, amidst the rocks. I said goodbye to friends and slipped out through the gate. I don’t know exactly what’s ahead, but what’s behind me is beautiful. Thank you, everyone.

Dark Running! Time For Lights!

It’s a beautiful day and we will start out in the sun, but will be dark by the time we are running home. Be sure to bring your lights and let’s go experience fall in the arb!

TUESDAY, OCTOBER 24: ARB HILL

10 MINUTE RUN TO THE PEONY GARDEN

DYNAMIC WARM UP BY THE RIVER

2-4 REPEATS UP THE ARB HILl

(VARIATIONS ON UP AND DOWN!)

or prairie loops

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Cascades Repeats!

TUESDAY, OCTOBER 17: CASCADES REPEATS!

WARM UP TO ARGO CASCADES, THEN DYNAMIC WARM UP

UP TO 20 REPEATS ON THE B2B ALONG THE CASCADES PORTION OF THE TRAIL (400M)

ALL RUN AT 10K TO 1/2 MARATHON PACE, OR

5K RACE PACE OR FASTER IF HEAT ADAPTED

LIGHTER LOAD 5-10 REPEATS

HEAVIER LOAD 10-20 REPEATS

REST: 1/2 TO 1/3 THE DURATION OF THE INTERVAL

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Fall 5k Running in A2

The Dicken Run was a hoot and a holler of a fundraiser for Dicken Elementary. If you missed your photos grab them here. Remember 50% goes back to the school so buy multiples!

Next up is the Skyline Donut Dash, October 21 at 9:30am. This 5k and fun run benefits Skyline athletics, and there’s donuts!

Tonight at AARC it’s a beautiful tempo around Argo. Customize this run to fit your needs in between all the fall marathons. You can run short or long, add and subtract. Tell the stories of your recent races and send off the Detroit runners this week. See you there!

TUESDAY, OCTOBER 10: ARGO TEMPO

10 MINUTE RUN TO ARGO DAM

DYNAMIC WARM UP BY THE RIVER

3-4 X 7 MINUTES TEMPO 2-3 RECOVERY

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Detroit Final Prep

Runners made their way down Liberty St. for the Probility Ann Arbor Marathon on October 1, 2023. Photo courtesy of Greg Sadler Photography.

Fall marathoning brings a wide variety of running conditions. We hope for the ideal 42 degrees at the race start but prepare for 80’s around mile 20. Join us for a stamina workout this evening, doubling as a dose of heat training. Ideal conditions allow runners to benefit from the increased blood volume incurred through heat exposure, while running in cool conditions allowing PR performances. The timing of this workout is nearly the last practical workout that will offer a benefit for Detroit in 12 days.

TUESDAY, OCTOBER 3: ON BROADWAY!

WARM UP TO BROADWAY, THEN DYNAMIC WARM UP

BROADWAY REPEATS, TOTAL ASCENDING TIME 20:00

Begin to ascend and note total time to the top. Run back down.

Repeat until 20:00 ascending time is reached.

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Pace Practice for the Dicken Run!

Last Sunday saw over 300 runners hit the trails through the city of Ann Arbor during the AARC Treetown Tussle. Grab your photo HERE if you were getting dirty! If you are looking for a neighborly 5k, the Dicken Run is coming up on October 8. It benefits Dicken Elementary, so do it for the kids!

TUESDAY, SEPTEMBER 26: 5k RACE PACE LADDER!

WARM UP TO PALMER FIELD, THEN DYNAMIC STRETCHES

5K RACE PACE: 2x1:45/1:30 REST, then 3:30/2 REST, 5:00/2 REST, 6:00/2 REST, THEN BACK DOWN THE LADDER

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Walk, jog, run! Be Tusslin'!

Challenge your muscular endurance and push up your marathon race pace with these intervals by the river. Stick to the flat and fast portion of the course for workout consistency. Last week we worked on hill tempo and effort, this week we work on foot speed and tuning in to your body for consistent accurate pacing.

Finally, don’t miss Ann Arbor’s best free trail half-marathon, the Treetown Tussle this Sunday. Whether you walk, jog or run it, be Tusslin’! Wear your Sunday best and smile for Parker Photography as they hide in the bushes!

TUESDAY, SEPTEMBER 19: ARGO TEMPO

10 MINUTE RUN TO ARGO DAM

DYNAMIC WARM UP BY THE RIVER

3-4 X 7 MINUTES TEMPO 2-3 RECOVERY

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Arb Runner

Bring on the Treetown Tussle SEPTEMBER 24!

We are headed back to the arb hill tonight because of the varied workouts one can conjure from its leafy and hilly beauty. It is peak fall marathon season and many runners will focus on a different twist to the long arb hill. Today we are focused on strong half marathon pace UP and DOWN the hill, with recovery at the bottom by the river. This will provide a longer duration interval and require restraint on the way up, and effort on the way down.

Join us and let’s collude on a variation that will help you attain your goals this season!

TUESDAY, SEPTEMBER 12: ARB HILL

10 MINUTE RUN TO THE PEONY GARDEN

DYNAMIC WARM UP BY THE RIVER

2-4 REPEATS UP THE ARB HILl

(VARIATIONS ON UP AND DOWN!)

or prairie loops

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***

Hot Take: Cool River Fartlek

COMING UP: Treetown Tussle 9/24/23 SIGN UP!

When it’s hot… adjust. And give yourself freedom by not comparing yourself to your cool running days. Work hard in the heat running by perceived exertion, and use shorter intervals. Today I suggest 5:00 intervals, but if you get out there and 3 minutes makes more sense then make that your workout. Aim for 90 seconds of recovery but if you need longer, give yourself that option. The important aspect is to listen to your body, work hard, recover well, and keep it on the short side. Showing up is half the battle.

TUESDAY, SEPTEMBER 5: COOL RIVER FARTLEK

WARM UP TO ARGO DAM, THEN DYNAMIC WARM UP

3-5 X 5:00 NEAR 1/2 MARATHON TO 10K PACE W :90 RECOVERY

USE ARGO LOOPS (1 LOOP = 2.5 MILES)

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***