Louisville, CO Training Group

I live in Westminster but would be interested...especially in long runs or rides on weekends

I live in Erie, but my kids go to school in Louisville, so I would certainly be interested.  Only problem is that I work weekends and my days off are Tues-Thurs. 

I'm from Georgia and I rode with a group that had weekend 50 mile rides both Saturday and Sunday. I had a great routine going and it was part of my family's schedule that I would be out the door at first light on Sunday mornigns and back by 9 in the summer and 10 in winter. Winter in Colorado may make this tough but I would like to start something similar. Since I have 3 small children, "first light" is best for me.

So. I will post under this thread time of day and approximate distance for these Sunday morning rides. Let's start them at 30 miles from the Louisville Rec Center and work our way up to a 50 mile route over the next few months. Once we have a set 50 and everyone has the endurance to complete it our times should start dropping and we will always have Half-iron bike fitness (to finish at least---speed is a different beast).

I am not sure what the plans are this weekend yet so I cannot commit. I will by Friday either way.

I'm in Westminster and will also check in to see what you're up to.  Might be able to swing some group workouts!

I'd like to do some group workouts. I'm right here in Louisville.....however I've never done a group ride or run so i may not be able to keep up.

This is GREAT. My philosophy on group training is that nobody gets dropped---no matter what. Everyone gains from that. Fast people mentor the slower ones and the slower ones benefit from being pushed a little.

Speed work is different---dropping is encouraged if you can and hanging on is a must.

We can definitely get together for a little of both. I have a hill workout scheduled for Wednesday night. I have a small (okay--brutal) hill that I like to run. I'll post my starting time on Wednesday afternoon but I am anticipating 8pm, I will also run by the Rec center on my warm-up if anyone wants to join me. Social run for the warm-up, hills on your own, social cooldown.

Another option for group workouts if anyone out there works in Denver. I bike commute and would love any company. Westminister and Wheatridge folks---I can swing by and you can join me from wherever you live.

I don't ride home--trusty RTD gets me back to Louisville--so this is an early morning option only.

Louisville, CO Training Group

HILL WORKOUT--10/01/08 6pm
Louisville Rec Center--meet at crosswalk to the fire station
group warm-up
hills on your own on the Tyler hill (hill is 0.25 mile long--I don't know the grade)
group cool-down

Can't make it tonight but keep me posted on other work outs.

Does anybody here work out at Lake Shore Athletic Club?

Hill workout download.

1 participant--3.5 miles total.

Ran 1.25 miles to warm-up.
3X0.25 mile hills at 10k pace with 0.25 mile downhill recovery
1 mile cool-down

Easy Run although one of us will be doing hill repeats

10/02/08 8pm Harper Lake Dam Overflow Bridge (NW side of the lake).

Easy run--I will be running one lap but everyone else is welcome to run as many as they want.

It is bath night for the kids so please let me know if you are coming so I can let you know if I am late.

please keep the group workouts up. I would like to join one of these days. what are your plans for next week?

Oct 6-12 workouts

Monday 8pm easy run at Harper Res
Tuesday 8:30 Pm easy run at Harper Res
Wednesday 8:00pm Hill repeats on Tyler
Thursday 8pm easy run at Harper Res
Saturday Time TBD Fartleks on Davidson Mesa
Sunday Time TBD Long run on Davidson Mesa

Please respond, send me a PM, or email me if you are interested in joining any of these workouts. That way I can expect you and know to look, wait, find you.

As always, I will also be biking from Louisville to Denver every AM and can pick you up if you live on the way in. It is a good way to get some T.I.T.S. before most people are awake.

Hill Workout
Wednesday October 15, 2008
5:15pm
Meet warmed-up and ready for hills at the base of the Tyler Hill (on Via Appia)
Run hills at our own pace than then cool down together with a lap around Harper Lake

Please respond, send me a PM, or email me if you are interested in joining me for this workout. That way I can expect you and know to look, wait, find you as I am running from home pushing strollers with 2 other Louisville triathletes. Strollers suck on his repeats but my wife is out of town so if I want to play, I play with the boys (we have three of them!).

3 triathletes present

1.25 mile warm-up
Hill repeats--4X0.25 mile for two runners pushing strollers, 7X0.25 mile for runner not pushing stroller.
2.25 mile cool down around Harper Lake

5.5 miles total