Annual Run Broadway!

Up and down again! The weather is ever changing for this fine day in February, but you can always count on the love from Broadway hill. Join AARC this Saturday, February 10 at 7:11am. REGISTER for free here!

Join us tonight as we put some pep in our step with short and fast running. Keep it short and stay within your ability. Cut it off so you can recover for tomorrow. Don’t do anything today to jeopardize your run tomorrow!

TUESDAY, FEBRUARY 6: FARTLEK INTERVALS

10 MINUTE RUN AND DYNAMIC WARM UP

10-15 X 1:00 HARD / 1:00 EASY

finish up at aarc

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.***

Low, Slow and Easy, Baby!

Strap on your YakTrax and hit the snow! Today is the BEST day for utilizing extra traction. And nothing is more beautiful and rewarding than a run in a quiet and snowy environment. Alternatively, don’t underestimate the metabolic benefits of walking. Motivated runners and triathletes have a tendency to prefer intensity to the easy volume. The magic happens when you keep it low, slow and easy, baby. Walking works!

TUESDAY, JANUARY 30: PLAY IN THE SNOW

10 MINUTE RUN AND DYNAMIC WARM UP

easy 5 mile run in the snow

finish up at aarc

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.***

It's Ice!

Be like water and go with the flow. Well, warm water, not the frozen landscape we see before us. Tonight we are heading out to Argo to evaluate the conditions and choose the best workout for today. Easy run or tempo intervals are the safest bet. Remember consistency is the secret sauce.

TUESDAY, JANUARY 23: TEMPO INTERVALS

10 MINUTE RUN AND DYNAMIC WARM UP

8X3:00@10K PACE W/1:00 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.***

30% Off. 100% Hills!

Runners have already confirmed for tonight, so there is no escaping it. There is no bad weather, only bad clothing choices. And if you think you’ve made a poor clothing choice, THE Ann Arbor Running Co. has a cold day special: 30% off. Stop in early and pick up winter apparel and then test it out on BROADWAY HILL! Tonight will be great training for that annual celebration of the frozen vertical, Run Broadway. Sign up here for the Feb 10 party!!

TUESDAY, JANUARY 16: 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.***

Up and Down Again

TUESDAY, JANUARY 9: SUNSET REPEATS

10 MINUTE RUN AND DYNAMIC WARM UP

2-5 X SUNSET HILL LOOPS

3-6 HILL SPRINTS

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.***

REPEATER!!

Sometime fast, sometime slow, always fun! Come join us and learn why you should run fast sometimes and how to do it!

TUESDAY, JANUARY 2: 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.***

Nob Hill Repeats

TUESDAY, DECEMBER 26:NOB HILL REPEATS

WARM UP TO NOB HILL, THEN DYNAMIC WARM UP
15 minutes: clockwise loops around Nob Hill, 5:00 rest

15 minutes: counter-clockwise loops around Nob Hill.

3 hill sprints on First!

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.***

Tuesay Track Tempo 5X5

TUESDAY, DECEMBER 12: TEMPO INTERVALS

10 MINUTE RUN AND DYNAMIC WARM UP TO PALMER FIELD

5X5:00@10K PACE W/1:00 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.***

Beauty in the Rain

Sometimes ya feel like everything is stacked against ya. Harden up and come out where it’s beautiful in the company of your people. You’ll discover just how strong you are. Let’s get to the hills.

TUESDAY, DECEMBER 5: SUNSET REPEATS

10 MINUTE RUN AND DYNAMIC WARM UP

2-5 X SUNSET HILL LOOPS

3-6 HILL SPRINTS

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.***

Mindset: Don't Feed Defeat

Early winter running is a unique opportunity to change mindset and plan for the long term. Setting up an annual training plan, focusing on core and strength training, and beginning to get back to base training are all things that should be on your mind now. When you have a well thought out plan, you can review it each day and FOCUS YOUR MINDSET. When you attend to your mindset, you remove the barriers that keep you from consistently doing each day what is necessary to reach your goal. It’s normal to get distracted when the holidays set in and the ice and cold taunt you. Decide what you want to achieve next year, write it down, make a plan, and review it each day. When you feel unmotivated to get out in the elements or ice, visualize the big picture and embrace your core desire. Focus on the goal and let the defeating thoughts die where they arrived. Don’t push them away, just don’t feed them.

Also, you should join a running group and show up as we head out the Argo loop! Friends keep us warm and accountable.

TUESDAY, NOVEMBER 28: THE DAM TEMPO

10 MINUTE RUN TO ARGO DAM

DYNAMIC WARM Up

4-8 x 3:00 @ 1/2 marathon to 10k race pace

REST INTERVAL: 1:00

COOL DOWN BACK TO THE SHOP

**ALTERNATIVE: EASY LOOP AS FOOTING ALLOWS FROM ARGO TO BANDEMER TO LONGSHORE

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.***