In this space, we will share the key or favorite workouts of our running friends and provide all the Runivores out there some training tips. Run with a smile, of course, but be ready to take on some pain!!
Workouts don’t always have to be all work and no play, and definitely don’t have to be doe alone. What’s better than making a game out of a tough workout and running with a friend?
This week we got a fun one from 2009 Western States Champion Anita Ortiz, who took the trail running scene by storm that year, winning in her debut at the world’s oldest 100 miler and her completion time was one hour faster than the runner up.
Fox and Rabbit by Anita Ortiz
This is best done with a running buddy. I call it Fox and Rabbit. I have a 1-mile steady hill of about 12% grade. It also has a connector trail that loops around and back down to the start but is only 3/4 mile long down and more gradual. The two sides of the loop cannot be seen from each other. One person starts at the top and one at the bottom at the exact same time.
The idea is to push hard on the up and recover on the down—and not get caught by the other person. All the while, you are trying to catch that person. But you never know where they are. You really push hard on the up and try to recover wisely but quickly on the down. We do 6 laps. The fun and fear make it a super hard workout.
I guess you can make it as hard as you want. I’m always about to barf at the top of the hill. And I don’t really recover…cause I don’t trust that the other runner is recovering…so it’s a bit of hell. Fun..but hell!
(This workout out will work for any loop course)