Upcoming Workouts – please click on the specific workout for details. Sign into Meetup to RSVP. Please Note: The scheduled workouts can change. Check regularly
The Buffalo Chips meet for group workouts on Tuesday nights, Saturday mornings and Sunday mornings, with each workout focused on a different aspect of your running. The workouts are open to all members, but you are welcome to check them out a couple of times before joining the club. Tuesday Night Speed Workout is our largest group workout and usually the best option for meeting the members of the club.
TUESDAY NIGHT SPEED WORKOUT
Location: 251 Commerce Circle (Near REI and Costco)
When: Every week, rain or shine. Major holidays excluded. Announcements start at 5:45 and we start running immediately after announcements.
What to Bring: Water bottle, Reflective Gear
What to Expect: See below for pace groups. All abilities welcome. There is usually a walking group, too.
Tuesday Night Workout groups based on estimated 5K pace times:
RED GROUP – Less than 7:00 per mile
WHITE GROUP – 7:00 – 8:30 per mile
BLUE GROUP – 8:30 – 10:00 per mile
EAGLES GROUP – 10:00-12:00 per mile and above
Words-From-The-Wise Marathon Fueling and Tips!!
Guide to Paces:
|Recovery||Very, very easy.|
|Easy-medium||Comfortable run depending on how you feel. Conversational|
|Steady||Fairly hard, yet controlled. About 30 sec slower than gmp.|
|Tempo||A tempo run should be done at your 10 mile to half-marathon pace. It should be challenging, but not exhausting.|
|Strides||running hard for short repetitions. This is quick, but in relaxed form. Strides help with leg turn over, form and power|
|Progression Run||Just like it sounds. Start easy and progressively get faster|
|Goal Marathon Pace||Your pace per mile that you know (or hope) to a run in a marathon|
Progression run example – Start easy, get steady, finish last 2 miles a little faster than gmp. (Example for a gmp of 8:00 – 3-4 miles at 9:00+, 3 miles at 8:35-30′s, 3 miles at 8:20-8:15′s, 2 miles at 8:00′s, 1-2 miles to finish at 7:50-7:55 or so…
Chips Target Races 2017:
|Race for Justice Valentine 5 miler||(Buzz Oates RunSac series #2)||http://lsncrun.info|
|Shamrock’n 1/2||(Buzz Oates RunSac series #3)||http://www.shamrocknhalf.com|
|Sac Town 10 miler||(PA-USATF event)(RunSac#4)||http://sactown10.org|
|Parkway Half Marathon||(RunSac series #6)||http://www.parkwayhalf.com|
|Buzz Oates No Excuses 5K||(RunSac series #8)||http://noexcuses5k.com|
|Fab 40s 5K||(RunSac series #9)||http://fab40s5k.org|