May 12 - This is a YELLOW workout by Mike Murphy Steady Effort MilesPretty simple for today. Mile repeats with a shorter rest. These intervals should not kill you. You should feel strong and quick, and be breathing hard but controlled. The RPE (rate of perceived exertion) for the quality portion of they one should be 5/10. Defi...

We wanted to celebrate Mom this weekend and other than a good old fashioned sale, we decided that your PURPLE challenge - read below - will be an opportunity for you to win a pair of Scarpa running shoes for your beloved momma - or if trail running isn't your momma's speed, you're welcome to participate to win the shoes to gift to another awesom...

May 2 - This is a YELLOW workout by Mike Murphy **Remember this one? Looks familiar hey...And take note of the red workout 2 days later. Don't burn all your matches today!!Cruise Intervals (with Variations)This workout is one of my current favourites. The quality in this workout is what I refer to as cruise intervals....but with a bit o...