Winter Plyometric Training from Colorado In Motion

With winter approaching, many of you may begin to cut back your running mileage. This is a great time to focus on becoming a stronger runner. Plyometric exercises are a great way to improve your quickness, strength, and power. The squat jump and tuck jump exercises are two exercises that can be done anywhere. If you are new to these type of exercises, be sure to focus on good form and progress slowly to avoid injury.


Click here to view on Youtube.

If you are looking for a more comprehensive winter training program, contact Dr. Terry Gebhardt at Colorado In Motion at Terry@ColoradoInMotion.com.

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2016 Black Squirrel & Blue Sky Training Runs

Blue Sky Trail Marathon Course

Photo by Eric Lee

Gnar Runners will be hosting several informal training runs leading up to the Black Squirrel Half Marathon and the Blue Sky Marathon.

Black Squirrel Half Marathon Training Runs
Thursday 8/18 and 9/1 starting at 6pm at the Timber Trailhead in Lory State Park.
4.5, 8, 9.5, and full 13.1 mile route options are available.
Follow us on Facebook here or join the Fort Collins Trail Runners Group for more info.

Blue Sky Marathon Long Run
Sunday 9/4 starting at 7:30am at the Blue Sky Trailhead
We’ll have an informal potluck social gathering back at the trailhead at about 11:30-Noon after the run. More info is online here:
https://www.facebook.com/events/490427237827954/

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2016 Never Summer 100k Trail Work & Training

The majority of the Never Summer 100k trails are clear of snow and open for training!

Between now and race day, we’ll be up at the park most weekends scouting out the course and doing trail work. For the most up-to-date announcements about course conditions and opportunities to join training and work groups, please follow us on Facebook.

Here are a couple dates to put on your calendar:

6/25 Clear Lake Trail Work

Never Summer 100k Trail WorkWe have a lot of downed trees to remove from the Clear Lake trail on the north section of the course and we need to re-mark the entire road/trail loop with permanent orange markers. Park staff will be working with us to cut logs. We’ll need extra hands to help hike in equipment, pull cut logs and small branches off the trail, and set orange markers.

Meet at the Clear Lake trailhead at 8:30am.
The trailhead is at the very end of the park road 41. Park maps are available online here.
Pack your own food and water to be out on the trail for most of the day. Dress accordingly – work gloves are recommended. Long sleeves and pants are best for moving heavy logs but running shorts and tshirts are suitable for hiking in gear and/or helping with trail marking.

4th of July Training Weekend

NeverSummer2015-305-XL-SoGoodCome up and join us for 1, 2, or 3 days to preview sections of the course. We will post full details on Facebook before the weekend.

The following are some options for routes that everyone can follow to give people the best chance of running with a group and to make it easier to coordinate carpooling, car shuttles, and water drops.

We will try to set out some limited marking on several of the trickier segments before the 4th of July but the course will not be fully marked. We recommend buddying up with runners who know the route and/or bringing detailed maps and directions to find your way.

Saturday 7/2
Meet at the Ranger Lakes Trailhead at 7:30am to coordinate car shuttles for the 16 or 18 mile options. We may have some light flagging out on the tricky turns for this section of the course but it will not be fully marked. We recommend buddying up with someone who knows the route. You can also print a copy of the detailed directions and course map that we have online here (the USFS map version is he most accurate of the area).

Ranger Lakes to Diamond. ~16 Miles.
Ranger Lakes to Bockman ~24 Miles. This route will follow the course to the junction of the Yurt Trail on the Montgomery jeep road. Continue down the jeep road to the Bockman campground.
Ranger Lakes to Bockman and back to Ranger Lakes. ~30 Miles. Follow the same route cutting the route short down the Montgomery jeep road to Bockman and then follow the course from Bockman back to Ranger Lakes.

Sunday 7/3
Meet at the junction of Ruby Jewel Rd and the main park road (CR 41) at 7:30am.
The Ruby Jewel Rd is rough and the trailhead is small so we recommend parking at the bottom of Ruby Jewel and carpooling up to the trailhead to start. Runners can easily finish this loop heading down the road to their cars. This section of the route is on maintained park trails and the blue Rawah Wilderness Map has the most accurate detail of the area. You can pick one up at the Moose Visitor Center.
Ruby Jewel to Ruby Jewel.
~25 Miles. Start at the Ruby Jewel trailhead and follow the course back to the Ruby Jewel Rd and back to the trailhead.
~20.5 Mile option. Skip the out and back climb to Clear Lake.
~16 Mile option. Take a left on the access road at the end of the Kelly Lake trail to short cut directly to Canadian and follow the Yurt trail back to Ruby Jewel.

Monday 7/4
TBD – preview shorter routes, help out with some trail work, and/or meet up for some recovery/social time and beers.

The major developed campsites at Bockman, Michigan, and Ranger Lakes are booked up already for the 4th of July weekend but there are always plenty of first-come-first serve spots at the Crags or the dispersed sites in the park. The dispersed sites at the Clear Lake trailhead at the end of park road 41 are usually the best option to find a group of campsites all together in the same area.

If anyone wants to find us to check in Fri, Sat, or Sun evenings this weekend, Pete will be at tent site #1 at the Northpark Campground at the main entrance to the park.

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2015 Spring Training Runs

As we round the corner on winter and start looking forward to spring, it’s time to start putting in some longer miles in preparation for the summer racing season. To help get those long training runs banked, we’ll be organizing a few spring outings through March and April, including a loop of the Quad Rock course on April 11.

As we did last year, we’ll be hosting an informal Quad Rock Training Run from the race start/finish area at Soldier Canyon in Lory State Park. There will be multiple mileage options, from the full 25 mile loop to shorter, abbreviated versions of the course. We’ll look to get started at 8:30 on Saturday April 11. We’ll be providing burgers and veggie burgers for a post-run BBQ. Park regulations limit beers to 3.2, if you want to bring something to drink. If you want to chip in for the cost of food & site rental, we’ll have a donation jar, proceeds from which will go to race beneficiaries: Animal House Rescue, LCSAR, and Friends of Lory State Park. As an added bonus, Altra Running will be at the BBQ to demo their Superior 2.0, Lone Peak 2.0 and Olympus trail running shoes.

Details

Date: April 11th.
Start: 8:30am at the Soldier Canyon Trailhead at Lory State Park.
BBQ Potluck: 1:00pm – 4:00pm (please bring something to share or a few dollars to contribute for picnic area rental, BBQ supplies, food and other misc.) Only 3.2% beer is allowed in the park.
Fees: No registration is required. Runners are responsible for their own park entrance fee ($7 day use per car if you don’t already have an annual state park pass. Carpooling strongly recommended.)

Other Runs

Kicking things off on March 21, there will be a run of between 21 and 36 miles around Horsetooth Reservoir. Dubbed March Mileage Madness, the run starts from Alex May’s house on the west side of Fort Collins. The shortest route – via the valley trails on the west side of the reservoir – is 21 miles, while the longest route which heads up into the hills of Horsetooth and Lory on the west side is about 36 miles with a good bit of climbing. Routes can be altered to find a middle ground between the two distances. Watch for updates on this one via the Fort Collins Trail Runner list.

round-up-profile 2

29-30 miles & 10k’ of vert. Good Lord!

A week later, we’ll be meeting at the Round Mountain trailhead for a run on the infamous “Round Mountain Ladder,” a 30 mile, 10,000 foot jaunt up and down Round Mountain just west of Loveland. Although it’s only 4.5 miles to the summit, we squeeze 30 miles out of the mountain by out-and-backing from each of the mile markers along the way, with a final summit at the end. The group dynamic of this workout is invaluable in getting the work done. Shorter versions of the workout include: out and backs to mile 1, mile 3, and the summit; or 2, 4, summit; double summit; single summit, etc. This one is scheduled for 6:30am from the Round Mountain trailhead on Saturday March 28.

April 4, we’ll be meeting at the Rainbow trailhead for a triple summit of Crosier Mountain, aka the “Crosier Triple Bagger,” a 26 mile, 8,500 foot day on Crosier Mountain that hits the summit three times from each of the three trailheads that services the mountain. Shorter (or longer) variations of the theme are also encouraged.

The training runs are open to all abilities and regardless of whether or not you are signed up for Quad Rock in May. We hope to see you at one or all of them.

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Quad Rock Spring Training Runs

As we round the corner and start looking forward to spring, it’s time to start putting in some longer miles in preparation for the summer racing season. To help get those long training runs banked, we’ll be organizing a few spring outings through March and April culminating with a loop of the Quad Rock course on April 5.

As we did last year, we’ll be hosting an informal Quad Rock Training Run from the race start/finish area at Soldier Canyon in Lory State Park. There will be multiple mileage options, from the full 25 mile loop to shorter, abbreviated versions of the course. We’ll look to get started at 8:30 on Saturday April 5. We’ll be providing burgers and veggie burgers for a post-run BBQ. Park regulations limit beers to 3.2, if you want to bring something to drink. If you want to chip in for the cost of food & site rental, we’ll have a donation jar, proceeds from which will go to race beneficiaries: Animal House Rescue, LCSAR, and Friends of Lory State Park. As an added bonus, Pearl Izumi will be at the BBQ to demo their super-popular E:Motion shoe line.

Details

Date: April 5th.
Start: 8:30am at the Soldier Canyon Trailhead at Lory State Park.
BBQ Potluck: 1:00pm – 4:00pm (please bring something to share or a few dollars to contribute for picnic area rental, BBQ supplies, food and other misc.) Only 3.2% beer is allowed in the park.
Fees: No registration is required. Runners are responsible for their own park entrance fee ($7 day use per car if you don’t already have an annual state park pass. Carpooling strongly recommended.)

Other Runs

Kicking things off on March 23, there will be a run of between 21 and 36 miles around Horsetooth Reservoir. Dubbed March Mileage Madness, the run starts from Alex May’s house on the west side of Fort Collins. The shortest route – via the valley trails on the west side of the reservoir – is 21 miles, while the longest route which heads up into the hills of Horsetooth and Lory on the west side is about 36 miles with a good bit of climbing. Routes can be altered to find a middle ground between the two distances. Watch for updates on this one and Round Mountain (see below) via the Fort Collins Trail Runner list.

round-up-profile 2

29-30 miles & 10k’ of vert. Good Lord!

A week later, we’ll be meeting at the Round Mountain trailhead for a run on the infamous “Round Mountain Ladder,” a 30 mile, 10,000 foot jaunt up and down Round Mountain just west of Loveland. Although it’s only 4.5 miles to the summit, we squeeze 30 miles out of the mountain by out-and-backing from each of the mile markers along the way, with a final summit at the end. The group dynamic of this workout is invaluable in getting the work done. Shorter versions of the workout include: out and backs to mile 1, mile 3, and the summit; or 2, 4, summit; double summit; single summit, etc. This one is scheduled for 6:30am from the Round Mountain trailhead on Saturday March 29.

The training runs are open to all abilities and regardless of whether or not you are signed up for Quad Rock in May. We hope to see you at one or all of them.

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Quad Rock Training Run, April 6th

There will be a course preview training run on April 6, beginning and ending at the Soldier Canyon trailhead (the race start/finish). All abilities are welcome to attend and we will have many local runners attending to guide those coming in from out of town, but please also print a map from the Course Map page to bring with you.

Samples of the new Pearl Izumi E:Motion trail shoes and ultra apparel line will be available for runners to test after the run. First Endurance EFS gel will be available at the start to sample on the run (please bring an empty gel flask as most of the EFS will be from refill jugs, although we may also have a limited number of EFS gel flasks). First Endurance Ultragen recovery drink will also be available after the run.

Details

Date: April 6th
Start: 8:30am at the Soldier Canyon Trailhead at Lory State Park.
BBQ Potluck: 1:00pm – 4:00pm (please bring something to share or a few dollars to contribute for picnic area rental, BBQ supplies, food and other misc.) Only 3.2% beer is allowed in the park.
Fees: No registration is required. Runners are responsible for their own park entrance fee ($7 day use per car if you don’t already have an annual state park pass. Carpooling strongly recommended.)
Schwag: we sure hope so.

For further details, please visit the Training Page on the race website.

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