Flash Flood Watch issued July 21 at 9:34PM MDT expiring July 22 at 12:00AM MDT in effect for: Archuleta, Delta, Dolores, Eagle, Garfield, Gunnison, Hinsdale, La Plata, Mesa, Montezuma, Montrose, Ouray, Pitkin, Rio Blanco, San Juan, San Miguel
Areal Flood Advisory issued July 21 at 9:20PM MDT expiring July 21 at 11:15PM MDT in effect for: El Paso
Flash Flood Watch issued July 21 at 3:53PM MDT expiring July 22 at 12:00AM MDT in effect for: Archuleta, Delta, Dolores, Eagle, Garfield, Gunnison, Hinsdale, La Plata, Mesa, Moffat, Montezuma, Montrose, Ouray, Pitkin, Rio Blanco, Routt, San Juan, San Miguel
BOULDER, Colo. -- Over the next ten weeks we will be taking you through a week by week training plan to get you ready for the 39th annual BolderBOULDER. Along the way we are not only going to tell you how to train to run your best race ever, but also give you race day running tips for each mile on the course.
This week, BolderBOULDER co-founder and Olympic Gold Medalist Frank Shorter offers a few tips for runners, whether it’s your first race or your 39th.
If you’re new to running and this is your first BolderBOULDER it’s always a good idea to get the green light from your doctor before you start any training program.
What’s great about walking, running or jogging is the only piece of equipment you need is a good pair of running shoes. Frank recommends visiting your local running store investing a little more and getting a great pair of running shoes that fit you well and can take you through your training and race day.
Make sure you have some comfortable breathable clothes to train in. Since the weather in Colorado can be unpredictable, layering your work-out gear will help you when the weather gets cold.
For the training program below, you will incorporate running with cross training. Some good cross training options are:
swimming or anything else that gets your heart rate going.
Also, make sure to look at the legend at the top of training plan for more information on how to pace each of your work-outs.