Fall Trail Workouts
Karen coaches an all women’s group on Saturday mornings starting in mid-September through mid-November at various trail systems near the Lincoln/Concord area. The workouts are designed to accommodate different levels from elites triathletes to walk/joggers. They involve a warm up through beautiful trails, hill repeats to boost strength and fitness, a warm down jog, and 15 mins of functional strength training.
Cost: Email mkandks@comcast.net for info.
WTF? It’s Wednesday Track for Females!
When spring rolls around, it is time to get some spring in your step at a weekly women’s track workout! This 16-week session progresses in terms of volume of intervals and intensity throughout the summer and is easily tailored to accommodate all levels of fitness. We start with an easy warm up around the neighborhood, do some drills and pickups as a group, and usually finish with some fun agility/plyometrics after the main workout.
We meet at the Emerson Park track in Concord. I will pick out a couple of races that we can point toward if you want a 5K or other goal to work toward. Let me know if you have something in particular you are training for and I can customize the workouts a bit for you. All paces welcome!
What
A progressive series of weekly track workouts (for women) overseen by Coach Karen Smyers. The purpose of these workouts is to improve your conditioning, efficiency, form, speed, pacing, confidence, mental toughness, and above all, to enjoy great company while we run! Workouts can be tailored for your current state of fitness (or lack thereof 🙂 ), injury limitations, or goals. Some participants may need to walk much of the workout to start and that’s OK—the important thing is to get outside, get moving and get inspired by your peers. We will continue to do plyometrics, using drills and the ladders to help us retain or improve muscle contractile force and increase bone strength—and add variety which is good for our sense of play and even our brain function!
When
Wednesday evenings at 6:30-7:45 pm, starting mid-May and meeting weekly through early September. (We will move to an earlier start the last few weeks so as to finish in the daylight.)
Where
Emerson Park track in Concord, MA. Parking is available in many places around the track. Please obey the signs. There are bathrooms available in the rec department building or a portapotty nearby if that is closed. Note: we will choose one week to do the Tiki Trail 5K at Nashoba Valley Ski area instead of meeting at the track.
Who
Interested women of all abilities (fast runners, not-as-fast runners, joggers, walk/runners) who want to improve their running and fitness as well as meet and socialize with other female runners and triathletes. Feel free to share this link with anyone you think might be interested.
Cost
The cost for the 16-week session is $125. If you know that you can only make less than half of the sessions, you can email me about a price adjustment. You can also “pay-as-you-go” for $10/session. Please let me know if you plan to come so I can include you in last-minute weather-related notifications.
To Sign Up and Pay:
1) Please sign up on this google form: WTF Sign-Up
2) Pay: $125 (16-week session):
a) Venmo: @Karen-Smyers (last 4 digits of phone: 8682)
b) Zelle: mkandks@comcast.net
c) Check: written to “Karen Smyers” and handed to me on the first day of track.