https://www.coloradotrackclub.com/contact-1 daily 0.75 2020-04-17 https://www.coloradotrackclub.com/new-page-1 daily 1.0 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1604853266452-L7MFHAF6WG8W9CF5Y443/Titus+2.jpg https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/d7320af1-1bb5-41cc-824b-64400d791c57/Ryan+Farrell.jpg https://www.coloradotrackclub.com/about-1 daily 0.75 2023-06-12 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1586592036549-SDJ61AVUYNJA9OPUJOHP/Colorado_Track_Club_Logo_A.png Our Story - Our Story - Written by Rob Berry, CTC General Manager First, the CTC logo was designed by Eric Schroen of Sherman St. Studio in 2018. My reflection several years later - money well spent x 100! Love it! Our shirts and logo are sold for $100+ dollars - representing the history and sacrifice it took to build the team. As I have said to many… if you want a cheaper shirt with little meaning, go to Walmart. Our logo is earned! The vision for the Colorado Track Club (CTC) originated in 2007 with near-annual training trip and vacations to Colorado, coupled with the state’s dominant running scene and history at the collegiate and pro levels. Iconic Colorado teams included those coached by: Damon Martin (Adams State), Joe Vigil (Adams State / US Olympic Team), and Mark Wetmore (University of Colorado, Boulder) These teams have inspired many fans and have accumulated over 60 national team or individual championships. Many professional distance runners from around the world resided in, or at least spent time each year training in Colorado. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1586581017295-AMRM1PTZOZB5T3CV8Y4Q/19621169_10211350646214694_3129914703512065189_o.jpg Our Story Legendary programs and athletes aside, the state’s landscapes and training diversity make for great living. The picture here was taken from the deck of our first home in Colorado at Snow Mountain Ranch. We lived on the west side of the Continental Divide in Granby, CO - one of my favorite towns of all time. I worked as a department director for the resort and some of our first athletes worked in laundry and housekeeping while training throughout Granby, Tabernash, and Winter Park. Almost all running was on trails, dirt roads, or the track - all around 8600’ elevation. I taught ski lessons at Winter Park Resort on the weekends, coached track at the high school in the Spring, and we spent significant time running and mountain biking in the summer. Midnight trips to Rocky Mountain National Park on the outskirts of Grand Lake made for a memorable life in the outdoor paradise. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1586582301607-O42DWXZ08GFCX3IYQ8WO/ELEV8_CO_Flag_Horizontal_Logotype_OnBlack+copy.jpg Our Story - There were other teams with the name Colorado Track Club, dating back to at least the 1970s. For the 2016 version - our version - the mission is to build a multi-national, professional sports team that competes at the highest levels within the sport. The financial aspect of the goal is to link our strengths and build a viable, stand-alone business bringing value to our clients and eventually supporting our runners - mission accomplished since 2019! The “team” planning began in August 2016, and we registered with the state in 2017 as ELEV8 Endurance. The team is a for-profit, LLC that provides training resources and coaching for individuals and businesses. The coaching and services extend beyond the fitness industry and include technical services, marketing, training videos, leadership coaching, presentations, financial work, web design, and consulting projects for businesses. As expected, the first two years in Granby were expensive with zero revenue and zero pro athletes as we worked to establish the framework for the team. That challenging situation would begin to change in 2018, and then take off in 2019. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1586583499395-C7DQK3YJN8SXJNTEV7ME/Colorado_Track_Club_Mark_D.png Our Story World renowned track educator and coach, Scott Christensen, was brought on as a member of the original Board of Advisors for CTC. Alan Culpepper, Olympian and NCAA Champion, collegiate coach, and eventual Pro coach was the other member of the Board. The business plan, mission, vision, and goals for the team were set in place and the next goal was to set a two-year plan to be able to afford the first runner in 2020. By the summer of 2018, ELEV8 obtained the naming rights and website and became the Colorado Track Club / ColoradTrackClub.com. The website launched with a clear goal of providing detailed accounts of racing and training principles by accomplished athletes, coaches, and business leaders. [Specifically, by 2025 and beyond, I want top-level athletes and coaches recommending ColoradoTrackClub.com as the BEST source for middle distance and distance performance articles.]. As of 2023, the website is used by top-level high school athletes and coaches, collegiate coaches, and other Pro teams. We have worked hard and spent a lot of money to provide the running community with this website. Thomas Awad - Ivy League Mile record holder and Philadelphia legend - wrote the first detailed article, which included reflections from his college coach, two teammates, and his dad. Alan Culpepper and Scott Christensen quickly followed up with the next eight articles - these detailed articles could nearly guide an elite athlete to success without a coach. By early 2020, Olympic 1500-meter runner and collegiate / pro coach Juli Benson provided her first article. By May 2020 Lorraine Moller - 4 time Olympian and leader of the Lydiard Institute - contributed to the site as well. I am humbled and proud to reflect on the progress of this team and website. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1586586787442-RFGW7LPGMSGNRQZL96I3/Logo.png Our Story By July 2019, we moved to Colorado Springs. The lower altitude (6500’) and more reasonable weather made for a better training and living experience for would-be athletes. With the framework for the athletic side of the business mostly in place, the next focus was aimed at providing different services of value to other people and companies, so we could start to make money for our would-be team. Wellington Parkway Studios - named after a beach in Delaware where we had an almost flippant discussion / challenge on how to start a business and website - was designated as the trade name for business operations (non-running) of the Colorado Track Club. We secured our first contracts and the three year old company had its first profitable years, in both 2019 and 2020 - starting within 60 days of that flippant conversation:) Clothing sales for CTC kicked off with our first online sale originating from New York City. Several months later, the customer wrote, “It’s still one of my favorite tops to run in.” Like our high quality running education articles, we knew the clothing line was good - the website and team just needed TIME to grow and basic marketing skills to make customers aware we existed. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1587314989589-KRPQXNYU18XLYQ1RL2R1/PHOTO-2019-11-10-17-04-14.jpg Our Story - Time to Run As the business was finally getting off the ground we started getting contacted by athletes by the Summer / Fall of 2019. The challenge, for CTC anyway, is finding the RIGHT athlete for our team and business: Do we have a large team, small team, all pros, mix of semi-pros, or even a 1-person team? With some great and timely feedback from other pro teams we made the decision to stay small and remain a tight-knit family-type program that kept in line with our budget, founding values, and mission. After years of focused work, many painful and costly decisions, mistakes and successes, thousands of practice days and hundreds of meets over a near 30-year period, we brought aboard our first pro athlete. Fedra Luna Sambran of Argentina demonstrated the specific mindset, durability, and work ethic that we wanted in a CTC athlete. Fedra repeatedly exemplified the values of our team during her first 6-month training cycle with CTC. In a seemingly blink of an eye, CTC excelled as a business. We purchased our Colorado Springs property / team house AND rented our apartment building / team training center in Iten, Kenya… both converging on December 15, 2020! With both properties, we could now provide tangible support to our athletes. Titus Mutua became our 2nd sponsored athlete and applicants began to increase. Our team trains with a strong awareness of the science of proper training and running fast, but we are equally committed to studying the history and actual performances of fast runners as well. The training density and mental pressure of competing well internationally requires a special athlete who can accept the burden and find joy amidst the difficult work that the professional distance runner confronts on a routine basis. https://www.coloradotrackclub.com/rb-bio daily 0.75 2023-06-13 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1587591667577-6BKGPDNX3ROCEWPXLVFR/IMG_3279.JPG RB Bio Robert Berry, General Manager - Colorado Track Club First, I’ve benefited from working for, with, and playing for - some excellent coaches throughout my life. Early on, I was influenced by my high school basketball coach, who amassed 462 wins in his career. I believe our school’s track team won 7 straight league titles and never lost a dual meet between my 6th and 12th grade years. Our coaches’ examples provided me with my first glimpse of how to set high expectations and ensure that the team does the daily, detailed work necessary to excel. At 18, I enlisted in the U.S. Coast Guard and was kept on staff at the base gym, specifically managing a good portion of the running program for the recruits. I worked closely with about 2,000 recruits in that 2-year period. I then went into the medical field and learned quite a bit from our doctors, nurses, techs, and specialists. I completed about six years of direct patient care, managing emergency response calls and handling patient injuries, illnesses, and mental health needs. After, I spent another six years managing health clinics and large teams of folks who worked to meet the needs of our patients. https://www.coloradotrackclub.com/resources daily 0.75 2020-07-13 https://www.coloradotrackclub.com/drills-core-videos daily 0.75 2023-06-05 https://www.coloradotrackclub.com/membership daily 0.75 2023-07-04 https://www.coloradotrackclub.com/articles-by-author daily 0.75 2021-03-12 https://www.coloradotrackclub.com/standing-drills-skips daily 0.75 2020-07-13 https://www.coloradotrackclub.com/purpose-of-drills-core-and-weights daily 0.75 2020-07-13 https://www.coloradotrackclub.com/ground-exercises-and-drills daily 0.75 2021-05-18 https://www.coloradotrackclub.com/athlete-workout-descriptions daily 0.75 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589706992575-6VRZ2THGS0WDSJOPFWEI/Wilson+Kibogo2.JPG Athlete Workout Descriptions - CTC 1: 15-20K Pace Work Workout Warm-Up: 2K slow jog, 15 minutes of drills. Workout Reps: 5 x 1600m or 5 x 2000m at 15K-20K Race Pace. Flat course or small hills. Rest Between Reps: 45-60 seconds - standing Cool Down: 2K Recovery Pace (Slow); Stretch session. When do we do this: Either CTC 1 or 1A - Most of the year, about 45 weeks. 20K Race pace earlier in the season, then become faster toward 15K race pace. Workout stops / gets much easier 25 days before peak race. Example: 13:50 5000m Runner; 2:56-3:05 per K 14:30 5000m Runner; 3:05 - 3:14 per K 15:50 5000m Runner; 3:23 - 3:31 per K Athlete should be fairly tired at end, but NOT devastated. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707646796-TEKVZFXLBAK4AXMN94O4/Nike+Baseball+Cap.jpg Athlete Workout Descriptions - CTC 1A: 15-20K Pace Work Workout Warm-Up: 2K slow jog, 15 minutes of drills. Workout Reps: 6400 - 8000m run, at 15K-20K Race Pace. Flat course or small hills. Rest Between Reps: None. Run is continuous. Cool Down: 2K Recovery Pace (Slow); Stretch session. When do we do this: Either CTC 1 or 1A - Most of the year, about 45 weeks. 20K Race pace earlier in the season, then become faster toward 15K race pace. Workout stops / gets much easier (less volume / reps) 25 days before peak race. Example: 13:50 5000m Runner; 2:56-3:05 per K 14:30 5000m Runner; 3:05 - 3:14 per K 15:50 5000m Runner; 3:23 - 3:31 per K Athlete should be fairly tired at end, but NOT devastated. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707043343-YPCGTJDFSFHHKT96OUIQ/Eric+Eli.jpg Athlete Workout Descriptions - CTC 2: 3K-5K Pace Work Workout Warm-Up: 2K slow jog, 15 minutes of drills. Workout Reps: 6400 total meters, at 3K - 4K Race Pace. Flat course or track. 16 x 400m, or 11 x 600m, or 8 x 800m, or 6 x 1000m, or 5 x 1200m Rest Between Reps: 30 seconds standing, slow jog, then final 30 seconds standing; Total rest between reps is about 1:1, minus 2 seconds per 400. Example: 800m repeats at 2:20 would have a 2:16 rest (30 seconds walking, 1:16 SLOW jog, 30 seconds walking). Cool Down: 2K Recovery Pace (Slow); Stretch session. When do we do this: 20-5 weeks before peak race (1x per week). Make it much easier about 31 days before peak race. This is a PRIORITY workout from Weeks 20 - 5 on the countdown. Example: 13:50 5000m Runner; 2:39 - 2:43 per K 14:30 5000m Runner; 2:45 - 2:49 per K 15:50 5000m Runner; 3:01 - 3:05 per K The athlete should be “NEARLY” exhausted. If the coach assigned 1 more rep, the athlete could do it if necessary. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707088494-BP0TZ9FEE54VM90HUMHK/PHOTO-2020-03-26-14-04-09.jpg Athlete Workout Descriptions - CTC 2A: 3K-5K Pace Work Workout Warm-Up: 2K slow jog, 15 minutes of drills. Workout Reps: 3200 total meters, at 3K - 5K Race Pace. Flat course or track. 8 x 400m, or 5 x 600m, or 4 x 800m, or 3 x 1000m, or 3 x 1200m Rest Between Reps: 30 seconds standing, slow jog, then final 30 seconds standing; Total rest between reps is about 1:1, minus 2 seconds per 400. Example: 800m repeats at 2:20 would have a 2:16 rest (30 seconds walking, 1:16 SLOW jog, 30 seconds walking). Cool Down: 2K Recovery Pace (Slow); Stretch session. When do we do this: 36-21 weeks before peak race. Make it much harder about 20 weeks before peak race - see CTC 2 above. Example: 13:50 5000m Runner; 2:39 - 2:43 per K 14:30 5000m Runner; 2:45 - 2:49 per K 15:50 5000m Runner; 3:01 - 3:05 per K The athlete should be aware that a good pace was run, but definitely not exhausted. The goal is to stay familiar with 3K race pace, but not set the athlete into an acidic / exhaustive state. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707107071-PZ0C8N77H9CEZ36TDV3K/Eric+Hill+Run.jpg Athlete Workout Descriptions - CTC 3: Long Run Workout Warm-Up: 15-20 minutes of drills and strides. Workout Reps: 26K, 27K, 28K, 30K (changes weekly). Therefore, 30K every 4 weeks. Paces:: This is NOT an EASY run. Slightly SLOWER than race pace for each distance. The athlete should be able to talk throughout. The athlete should be able to add another 10K at the end if the coach directed it. If the athlete could add another 15K the workout MAY be a little too slow. The pace is “similar”/ “slower” than Marathon pace, but Marathon pace is a little challenging to define for a non-marathoner. Hills are okay - pace accordingly. The monthly 30K is a little more aggressive. NOT at full 30K race pace, but close. The CTC 30K is often a fitness test and PRIORITY workout done at about 95-97% effort. Strategy: Always start a little slower than goal pace (the beginning 5K should be very reasonable / tolerable). Pick up the pace every 5K. The last 5K should be run pretty well (very little talking). Cool Down: Stretch session. When do we do this: 36-9 weeks before peak race. Start lowering the distance 9 weeks before peak race. The Long Run is stopped 14-21 days before peak race. Therefore, we may still have a 25K Long Run 3 weeks before a major competition. Marathoners would hold onto the Long Run longer than the 9-week mark. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707127219-9VJLS603IRB775O7PB6R/Wilson+Kibogo+3.jpg Athlete Workout Descriptions - CTC 3A: Long Run (Short) Workout Warm-Up: 15-20 minutes of drills and strides. Workout Reps: 22-24K (changes weekly). Paces:: This is NOT an EASY run. SLOWER than race pace for the distance. The athlete should be able to talk throughout. The pace does not seem too easy, simply because the athlete is running a lot of KMs per week. If it were a stand-alone workout with rest days before it, the workout would seem easy - but there are no rest days before it. The pace is a little “slower” than Marathon pace, but Marathon pace is a little challenging to define for a non-marathoner. Hills are okay - pace accordingly. Be ready to run well tomorrow! Strategy: Run this workout at a consistent pace. A triangular run or a loop run is helpful for both CTC 3 and 3A if the athlete has no access to support. That way, the athlete is never 15K away from home during the workout. Cool Down: Stretch session. When do we do this: 20-36 weeks before peak race. This workout goes away once the harder 3K-5K pace work begins about 20 weeks before the peak race. Example: CTC 3 is done on Sundays and CTC 3A is done on Wednesdays for our 1500m - 10000m runners during the General Prep / General Fitness phase. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707216576-UV00ITHEZXBZDB6KCZUV/PHOTO-2020-02-15-19-05-14.jpg Athlete Workout Descriptions - CTC 4: 200m Repeats Workout Warm-Up: 2K jog, 15 minutes of drills and strides. Workout Reps: 6-10 x 200m (changes weekly / during the season). Paces:: 800-1K Race Pace Recovery: 1:45 - 2:30 walk recovery Strategy: Run this workout at a consistent pace. A 2:00 800m runner would run 30s at an even pace, for example. Cool Down: 2K jog. Stretch session. Core Routine. When do we do this: 36-9 weeks before Peak Race Example: CTC4 is often done on a Saturday morning during the non-competitive season. Early in the season the rest is closer to 2:30, maybe more. The athlete should NOT be tired after the workout. Many distance folks feel refreshed to be able to pick up the speed a little. If the athlete is getting tired, we’ll shorten the reps to 160 meters. We are NOT looking to have the athlete enter an acidic state. The athlete should NOT be dreading this workout! https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707290177-MYOCZ5JO6U6LJE724ZD5/Woman+Sprinter.jpg Athlete Workout Descriptions - CTC 5: 30m FLY / Max Velocity Workout Warm-Up: 2K jog, 30 minutes of drills and strides. Make sure the drills / progression prepares the athlete to sprint. Workout Reps: 8-11 x 30m Flys Paces:: FULL SPEED!!! Recovery: 3-5:00 walk recovery. The athlete should not be winded at all. Strategy: Jog 10 meters, accelerate 15-20 meters, FULL SPRINT for 30 meters. Usually on a track. Work on proper sprinting mechanics. Therefore, the total event is about 60 meters. We use cones, shirts, or bottles as markers on the track. Note: The exchange diamonds are normally 20 meters apart. This should help the athlete guess the appropriate distances. Strategy Part 2: 1500m - 5K runners… add another 6-7 miles at about Half Marathon race pace. An Out & Back run (slow out and fast back) is acceptable. Hills are okay. Then stretch session. When do we do this: 800m - 5000m runners: Every 7-9 days, 36-4 weeks before peak race. 10000m runners: Every 10-14 days, 36-4 weeks before peak race. Example: Please understand that our 1500m - 5000m runners do a sprint-specific, stand-alone Drill session, 1-2 days per week as a 2nd / 3rd workout of the day. We care about sprint mechanics. The 30m Fly workout is our chance to apply what is learned in the Drill sessions. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707317223-UWGHTKLRMRDFI3ORSD0V/CEP+Pic.jpg Athlete Workout Descriptions - CTC 6: Sprinting Mechanics Workout Warm-Up: 2K-5K jog, depending on the athlete’s mileage needs. Workout Reps: 30-45 minutes of drills. No sprinting (sprinting is done on 30m Fly days). Strategy: This is a learning session. The athlete’s muscles may experience fatigue from holding the sprinting positions, but the athlete is not winded or becoming acidic during the session. Workout Cool Down: 2K-5K jog, depending on the athlete’s mileage needs. When do we do this: 36-2 weeks before peak race. Every 7-10 days from 1500m - 5000m runners. Every 10-14 days for 10000m runners. This is the 2nd or 3rd workout of the day for an athlete. It is technical development, not fatigue related. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589707362542-6KM1CYVHVZIHU98R6CXY/Womens+Tank+Front.jpg Athlete Workout Descriptions - CTC 6: Recovery Runs and Easy Runs Workout Warm-Up: 10-15 minutes of Drills Strategy: EASY run so you can return to harder work in the next 12-48 hours. Find a friend and / or some happy music and take it VERY EASY. Try to get your heart rate close to 140 BPM. If you need to walk a few times during your run to keep your HR low, then walk. Distances range from 7-15K. If the pace is so slow that it causes a painful running form, then add some walks with it to keep the HR down. We are trying to get some blood moving slowly through your muscles to help them recover. We may combine this run with an immediate 30-90 minute of a bike or swim to keep the HR in the correct zone for an extended period of time (while giving the feet / bones a break). When do we do this: Most days when you do not have something else assigned. Many of our athletes complete 9-14 runs per week. Recovery runs account for about 3-8 of these runs. Some athletes need a faster pace on some recovery days. The point is to feel like it was too easy. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589708726746-00R7S7HRZ7W4F60PSP21/50882484_2162421080484954_7030434389183954944_n.jpg Athlete Workout Descriptions - CTC 7: Out & Back Workout Warm-Up: 10-15 minutes of Drills Volume: Normally 10K - 20K. Our Long Runs are also similar to Out & Back runs since we finish stronger. Strategy: The Out & Back is a less taxing run mentally, but allows the athlete to get a solid workout. The 1st half of the run is done under a controlled pace (not always easy) and the 2nd half of the run is often accelerated to a high quality pace. This run is helpful for safety reasons as well. If the runner feels bad on the way “Out” he / she can turn around early and head home. Otherwise, the athlete is charging home and arrives pretty quickly after the turnaround point. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589710952298-M09GZEAMQYOF5PYDP25N/PHOTO-2020-01-04-20-52-51.jpg Athlete Workout Descriptions - CTC 8: Hills… and More Hills Workout Warm-Up: 10-15 minutes of Drills Strategy Examples: 8-11 second steep hills: 5-6 reps of hill sprints Early in season, every 8-14 days. 3-5 minute recovery walk. 15-25 second hills: 5-6 reps of hill sprints or bounds (vertical or horizontal bounds / skips) 26-15 weeks before peak race, every 5-9 days. 3-5 minute recovery walk. 40-50 second hills: 1-5 sprint reps, lower volume athletes may do more. 10-15 minute recovery walks. We start these with 1 rep, about 25 weeks out before peak race. By 9 weeks out, we may be up to 5 reps. 2 minute - 4 minute hills: Solid paced run on a challenging hill. Used throughout the year, especially in a fartlek (fast / slow) - type session. When do we do this: We do some type of hill work a few times per week. The Long Run may have hills, or we may work several variations into our schedule. If you do not have hills / a bridge, use sand or stairs. If you do not have either… move or play soccer:) https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589713062232-K7YK4OCTRRIK0RSB8JAV/Nike+Core+Shirt+Front.jpg Athlete Workout Descriptions - CTC 9: 1500m / Mile Race Pace Workouts Workout Warm-Up: 2K slow jog, 20-30 minutes of drills. Workout Reps: 1600 - 6400 total meters, at Mile Race Pace. Flat course or track. Rest Between Reps: Depends on the time of the season and workout volume. Sometimes 1:1, sometimes less, sometimes more. Cool Down: 2K Recovery Pace (Slow); Stretch session. When do we do this: Much of the training year. In the off season, it may be a simple 2 x 400 at the end of an easier workout. The volume would be very low, but the speed would be present. About 12-7 weeks before peak race the volume increases significantly for 1500m runners. Some excellent coaches / teams / runners will run 400 reps all year. However, the pace will be slower earlier in the year and become predictably fast as the athlete works through the season. A 4-minute miler may start out 26 weeks before peak, running 12 reps at 65 seconds and then end up with 16 x 59.5 seconds with a 1-minute recovery near the end of the season. Our 5K-10K runners use the workouts (for variety and leg speed) earlier in the season, but don’t get buried in weekly 400m repeats at the end of the season. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589712047652-S844IP17KHS5ASNSBHSG/MousePad.jpg Athlete Workout Descriptions - CTC 10: Fitness Testing Strategy: It helps to know if our practice and training philosophy is creating faster runners. We employ the following fitness tests throughout the training year to track our athletes’ progress. 30K at high effort (slightly less than race pace) over known course: Allows us to see if our aerobic development / stamina workouts are effective. Used for 1500m, 3000m, 5000m, 10000m, XC, Half, and Marathon runners. Not necessary for all 800/1500 specialists, but helpful for some. 3000m time trial: Gives us a glimpse into the athlete’s aerobic power and helps to set training paces for other workouts. Possibly not necessary for 400/800 specialists. We will often do this workout 36 hours after an athlete returns from altitude to simulate race travel and logistics / preparation. 600m run: Preferred speed assessment for our 3000m, 5000m, and 10000m runners. The 800m gets a little weird / too aerobic. 400m run: Preferred speed assessment for 800/1500m runners. 30m Fly: Max Velocity sprinting test that helps to test overall athleticism of our 800-1500m runners, and is helpful for some 5000m runners. Helps to assess if the athlete is responding to weight training and power work. https://www.coloradotrackclub.com/fedras-page daily 0.75 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589732130940-HP4H6KXMM5G0OG13CA45/PHOTO-2020-03-26-14-04-10.jpg Fedra's Page https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589732479334-EB57CC8EAT1XT0QKZG6Z/PHOTO-2019-11-10-17-04-14.jpg Fedra's Page https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1589732892301-V74PFI31DQNYYBRKAMLJ/PHOTO-2020-03-26-14-04-13.jpg Fedra's Page - Fedra’s Key Workouts for 2019-2020 Season We track certain workouts throughout the year to compare fitness levels. Some workouts are impacted by altitude, excessive heat, humidity, or training load. https://www.coloradotrackclub.com/weightlifting-videos daily 0.75 2023-07-04 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592352474295-NNIXPOT0612RJG87UXOY/S4bSV+Snatch+posn+from+knee+start+FNL.jpeg Weightlifting & Videos Home https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592354351226-3LHENX3WP8BBD3APH3SI/S1%2BBar%2BPicture.jpg Weightlifting & Videos Home https://www.coloradotrackclub.com/snatch-lift daily 0.75 2020-06-21 https://www.coloradotrackclub.com/weightlifting-pictures daily 0.75 2020-07-12 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592412940865-GR4JVYVICV6U8VYVUKU6/C1a+FV+Clean+St+Posn.jpeg Weightlifting Pictures Clean Starting Position - notice the grip location… the hands are closer together than some of the other lifts. Compare this grip with the grip used for the Snatch lifts at the bottom of the page. Use the red tape marks as a reference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413005114-5EX22XWTF5Z83T3TFWEA/C1b+SV+Clean+St+Posn+Side.jpeg Weightlifting Pictures Clean Starting Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413068884-GJJ01N1BNUW6Q3AS91BT/C2a+FV+Clean+Power+P.jpeg Weightlifting Pictures Clean: Power Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413116740-ZE2LOI5HJPBUESWA9LAF/C2b+SV+Clean+Power+P+Side.jpeg Weightlifting Pictures Clean: Power Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413195107-48EI7ZXST5BL4IDTBS34/C3a+FV+Clean+from+knee+Start+posn.jpeg Weightlifting Pictures Clean: Starting from the Knee https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413244199-ID2P2TK0DTDGZB3KBTSN/C3b+SV+Clean+from+knee+st+posn+side.jpeg Weightlifting Pictures Clean: Starting from the Knee https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413307694-TZ9NIX3TFDT42ZJ1KF5O/C4+FV+Clean+shoulder+posn.jpeg Weightlifting Pictures Clean: Shoulder Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413376265-VY0WUTVPCCWWENL2KXLM/C5+SV+Clean+Recg+Posn.jpeg Weightlifting Pictures Clean: Receiving Position - pay close attention to the wrists and elbows. This is often a painful position for new lifters. The bar is resting on the collar bone / shoulder area. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413591355-H5R66K3DL3QXRFTQB7H4/C6+SV+Clean+Finish+position.jpeg Weightlifting Pictures Clean: Finishing Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413911222-18KI36AZM6SV25DZAKRL/S2a+FV+Snatch+Starting+Position+FNL.jpeg Weightlifting Pictures Snatch: Starting Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592413984087-6S2SWFXKCKSTASAIDQIJ/S2bSV+SnStart+Pos+FNL.jpeg Weightlifting Pictures Snatch: Starting Position https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592414090498-G6R8UPUCRELZI9MX2I04/S3aFV+Sn+PowerPos+FNL.jpeg Weightlifting Pictures Snatch: Power Position. Notice the wide grip used for this lift. As always, Kelsey demonstrates good balance and posture. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592417822721-MVXYZCJWHJU4VUOA7D85/S3bSV+Sn+Power+Pos+FNL.jpeg Weightlifting Pictures Snatch: Power Position. Notice the slight lean forward. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592417903204-FQRKMQ64PF9VXHCJ187N/S4aFV+Snatch+pull+from+knee+start+posn+FNL.jpeg Weightlifting Pictures Snatch: Starting Position from the Knee https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592417923085-9B6MSBTCND97SXW65VIO/S4bSV+Snatch+posn+from+knee+start+FNL.jpeg Weightlifting Pictures Snatch: Starting Position from the Knee https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592418175576-CVD7UUYLFYXONMN9ZYC8/S5SV+Snatch+OH+posn+Receiving+FNL.jpeg Weightlifting Pictures Snatch: Overhead / Receiving Position - Notice the arms are pressing up and slightly back. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592418313071-AYP860REUWAXWTUL4RFE/S6SV+Snatch+OH+posn+Finish+FNL.jpeg Weightlifting Pictures Snatch: Overhead Position - Notice the wide grip on the bar. Compare that grip to the Clean lifting grip shown in pictures near the top of this page. We placed the red tape on the bar to help you see the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592500541044-00I7CEGSOT3GN5SRUEEO/DL+Start+Position+Front.jpeg Weightlifting Pictures Deadlift Starting Position: Her hands are demonstrating the mixed grip. As you study the lift you can work with the three different grips. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592500607575-NJ3ZUPO4227I6IDFXBMA/DL%2BStart%2BPosn%2BSide.jpg Weightlifting Pictures Deadlift Starting Position https://www.coloradotrackclub.com/clean-lifts daily 0.75 2020-07-13 https://www.coloradotrackclub.com/jerk daily 0.75 2020-07-13 https://www.coloradotrackclub.com/squats daily 0.75 2020-07-13 https://www.coloradotrackclub.com/new-page-3 daily 0.75 2020-11-29 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592496989104-JJXF974HX90JNVSFFE6E/DL+Start+Position+Front.jpeg Deadlifts The Deadlift is a fundamental exercise in weightlifting. As discussed elsewhere, we never jump into heavy lifting without proper warm-ups. At the end of our warm-up routine we will begin to focus on our most challenging lift for the day. With Deadlifts, for example, we’ll lift about 30-50% less weight for the warm-up to make sure our form is on track and our muscles are functioning properly. Notice her feet are not too far apart - you could place a ruler between her heels. Larger athletes may have a slightly larger base. There are different grips - she is demonstrating a mixed grip. If we use this grip, we actually switch the hands throughout the lift. Notice her hand grip is just outside the legs and the arms are not bothered by the knees / legs. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592497086587-QS8KOANME55ZTR1KD1S2/DL%2BStart%2BPosn%2BSide.jpg Deadlifts Notice that her shins are very close to the bar. You want the bar very close (1 inch or less) to your legs throughout the lift. Notice her posture and placement of her legs and buttocks. You can see her chest is flexed in order to keep her posture. Her shoulders are over / beyond the bar. Toes are actually sticking out beyond the bar. https://www.coloradotrackclub.com/oly-lifting-platform daily 0.75 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592537952483-L81JDC0BX1VN3IKP8K07/IMG_9264.jpeg Oly Lifting Platform Once we applied the glue we remeasured the edges of the top piece of wood and placed weights on top to help the glue cure overnight. We then remeasured again! I’ve got about 60 minutes invested in the project so far. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592537975269-KDVL06CA8LGFWT1DFDIU/IMG_9266.jpeg Oly Lifting Platform This picture may help - The rubber will be placed on the edges of this platform AFTER we stain the center piece and put some polyurethane on top of everything. I’m allowing 3 days for this project. I could do it in 2 hours if I didn’t care about the finished look of the platform. You are looking at a total of 5 pieces of plywood that measure 4 feet by 8 feet each. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592537334626-4M3PVNVGTAQN6M1OJO0Y/IMG_9261.jpeg Oly Lifting Platform This is what it looks like after Step 3 - BEFORE the glue was added. The outer perimeter is 8 feet by 8 feet. There are 2 pieces of plywood on the bottom, 2 more pieces in the middle (turned the opposite direction), and one piece of plywood on top - that we will be gluing down next. You could screw the top board down, but we wanted it to look nicer. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592537678063-EOE6SDRI0HNOG1UF3W0I/IMG_9263.jpeg Oly Lifting Platform Regarding the 2 bottom layers (4 total pieces of plywood), we used 1.25 inch screws around the perimeter (not too close to the edge) and we also placed a few in the middle. We spaced out about 80 total screws on the 8 x 8 platform. I added more screws after this picture was taken and I could feel the difference / added stability in the board. Again, we ended up with about 80 screws evenly spaced out. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594588351856-ZA53I66FN2XNVB1QQ2VZ/IMG_9275.jpeg Oly Lifting Platform Once the basic platform was square and the glue had cured I added 3 coasts of a dark wood stain. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594588376733-5GNTF69W5DZ7RAZKE9A8/IMG_9282.jpeg Oly Lifting Platform Notice that I built an extension (not necessary for Olympic lifting). I then added 3 coats of a high gloss polyurethane - this is not the same as wood stain. Therefore, there are 6 coats between the bare wood and the equipment on top. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594588626883-0B8TANEKTO8UPCMV5K1T/IMG_9288.jpeg Oly Lifting Platform Here is the final product with the weight cage bolted to the extension that I built. You may want some shims (small pieces of wood) that you can use to level off the platform. Our garage has a slight incline / grade - the shims help balance it out and keep weights from rolling. This collects a lot of dust and dirt from the dry winds in our area. The six coats allow us to clean it mostly with a broom - occasionally with a slightly damp towel. Bottom line - it works great and was more affordable than buying and shipping a pre-made floor. https://www.coloradotrackclub.com/running-injury-home daily 0.75 2020-07-13 https://www.coloradotrackclub.com/training-plans daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1592866237674-TGG078O9SKEULL62TDZ2/Ryan+Run2018.jpg Free Training Plans Several MILLION people participate in local track meets, road races, or trail races annually. A large part of our website explores aspects of your training plan that need to be addressed - whether you are trying to win large road races, a National 800 meter title, or simply trying to finish your first 5K at age 50. https://www.coloradotrackclub.com/800-meter-training-plans daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594154325969-XW8NDYQWD1EIWL351Z5B/Anaer+vs+aer.png 800 Meter Training Plans Note: Very smart folks debate these numbers on a regular basis. The concept is more important to me. It is important for us to grasp which energy system contributes to the success of the event we are training for. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athlete’s success. The training must reflect the energy needs of the event. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. https://www.coloradotrackclub.com/new-page-4 daily 0.75 2020-07-12 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1593009936271-XKB8B7REH21F3MMWS8SJ/IMG_9292.jpeg TPs Blood Lactate A basic kit looks pretty much like this. The lancet (bottom right) is used to prick the finger and produce a few drops of blood. The blood is placed on a testing strip and then placed into the meter. Notice the instruction booklet has a picture of the meter reading 4.2 - that immediately tells me that an athlete may have been doing work similar to 10K race pace effort… or, an athlete finished a 100m sprint about five minutes before the picture was taken. BLa is a measurement of intensity. https://www.coloradotrackclub.com/tps-heart-rate daily 0.75 2020-07-12 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1593044825231-272LTKVOKLICZYXWXREB/pulse%2Bcheck.jpg TPs Heart Rate Using two fingers to check your carotid artery for a pulse is a pretty good way to do it. It is easy to find. Do not use your thumb. https://www.coloradotrackclub.com/rated-perceived-effort daily 0.75 2021-06-01 https://www.coloradotrackclub.com/1600-meter-training-plans daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594577553257-SK0EFOFM7L7G8SFKIVL9/Anaer+vs+aer.png 1600 Meter Training Plans Note: Very smart folks debate these numbers on a regular basis. The concept is more important to me. It is important for us to grasp which energy system contributes to the success of the event that we are training for. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athlete’s success. The training must reflect the energy needs of the event. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. https://www.coloradotrackclub.com/new-page-5 daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594577257886-H1TTRE6GKBNZD3XPUCLZ/Anaer+vs+aer.png 5000m Training Plans Note: Very smart folks debate these numbers on a regular basis. The concept is more important to me. It is important for us to grasp which energy system contributes to the success of the event that we are training for. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athlete’s success. The training must reflect the energy needs of the event. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. https://www.coloradotrackclub.com/beginner-plans daily 0.75 2021-02-23 https://www.coloradotrackclub.com/10k-plans daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594573793880-1UF3VE5N9XSIXTCTFYGA/Anaer+vs+aer.png 10K Plans Note: Very smart folks debate these numbers on a regular basis. The concept is more important to me. It is important for us to grasp which energy system contributes to the success of the event that we are training for. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athlete’s success. The training must reflect the energy needs of the event. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. https://www.coloradotrackclub.com/half-marathon daily 0.75 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1594572402045-WVWK9IJTO4D03AZ2O1IE/Anaer+vs+aer.png Half Marathon As discussed below, we tend to treat the HM as if it is closer to the 10K, then it is to the marathon. Many great 10K runners can run a good half marathon, but they may not have the tools necessary to attack the marathon. The nutrition / energy supply requirements of the marathon can derail quite a few 10K / Half Marathon specialists. https://www.coloradotrackclub.com/weekly-schedules daily 0.75 2023-06-05 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1593448866124-W2RIOWUQB2OXMJ90TYRT/14+Day+Cycle+Pic.png Weekly Schedules MCs This is a sample schedule. It is a good tool to make sure we are not overlooking important work, such as short sprints, varying pace work, and core work. Our training “themes” and priorities will change as the season progresses. Sundays can be a Red day because the length of our Long Run changes weekly. We do a 30K time trial (sort of) once per month. That would be a red day, for sure. https://www.coloradotrackclub.com/weight-loss daily 0.75 2020-08-09 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595103032551-F1GEODOKI9H2VINA5PDZ/dsc_13899-124.jpg Weight Loss Okay, even I have standards when eating unhealthily. This is a bit much. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595103161549-BDO0HG4DHG0D3EBF3LQY/male-chemist-making-gmos-food-isolated-on-a-white-background_Ht9LgCHs.jpg Weight Loss - I know companies purposefully place chemicals in their foods, designed and manufactured to keep drawing the customer back - they do a GREAT job with me! These foods work with our body (at a basic chemical level) to create cravings. https://www.coloradotrackclub.com/new-page-2 daily 0.75 2020-07-27 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595194481523-W61RM7H3HWT39QN4XRCH/Titus+2.jpg 800X https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595809054513-CNDHQ8C1LIEUQ32MFXZ1/Screen+Shot+2020-07-26+at+6.14.50+PM.png 800X https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595809115424-ZY9YCOAPJS0H2BKQ8QHH/Screen+Shot+2020-07-26+at+6.18.22+PM.png 800X https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1595809245742-HQJQRQYED3WMY436I1T4/Screen+Shot+2020-07-26+at+6.19.59+PM.png 800X https://www.coloradotrackclub.com/why-weight-loss daily 0.75 2020-07-22 https://www.coloradotrackclub.com/1-leadership-philosophy daily 0.75 2023-06-05 https://www.coloradotrackclub.com/emergency-xc-scoring-sheet daily 0.75 2025-12-06 https://www.coloradotrackclub.com/sc-ctc-artricles daily 0.75 2021-03-12 https://www.coloradotrackclub.com/what-makes-fast daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1606402214777-BWNNQZ22BUCLA57GM8SO/Woman+Sprinter.jpg What Makes Fast What Makes People Fast? https://www.coloradotrackclub.com/sc-doctrine-page-1-1 daily 0.75 2021-03-12 https://www.coloradotrackclub.com/19mar2021-ctc-training-plan daily 0.75 2022-03-17 https://www.coloradotrackclub.com/pro-customers-drills daily 0.75 2021-05-20 https://www.coloradotrackclub.com/stretching daily 0.75 2023-05-25 https://www.coloradotrackclub.com/foam-rollers daily 0.75 2021-08-30 https://www.coloradotrackclub.com/new-page-41 daily 0.75 2021-03-31 https://www.coloradotrackclub.com/pt-long-runs daily 0.75 2021-04-10 https://www.coloradotrackclub.com/core-work-report daily 0.75 2021-04-19 https://www.coloradotrackclub.com/training-archive daily 0.75 2023-09-07 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1633914176503-IW7JK7Z44RR0GMJV0CMT/13-26Sep.png Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1633914139900-VYSF8C4EFWZQVT7G326S/30Aug-12Sep.png Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1630122578560-FF90Y1VTE9QZQAQVW4RW/16-29Aug.png Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1630122556670-505HHJHVM9L44SHOFP2M/2-15Aug.png Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1628639428358-AR3F8YW8WTWKO1XHM31J/CTC+Sched+21Jul+1Aug.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1627082072339-ND623O472AVH1025574W/5-18Jul.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1624831486372-BE6957X7GAB46PPFEMT9/Weeks+10+%26+12.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1624831463034-HNFSG5D1SHLOK4TS9U5Q/Weeks+11%2613.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1622898924448-ZF2DRKJ97ELS30LDR87N/CTC+Weeks+7+%26+9.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1622898898127-SOOR4M0A1LZL99G3621H/CTC+Weeks+6+%26+8.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1619632363559-IXUF7R0E0HRQ2T99ID3T/Weeks+2+and+4.jpeg Pro Team Training Archive https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1622898949446-QB80WW7A9TI0LO63SDMO/Weeks+1+and+3.jpeg Pro Team Training Archive - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coloradotrackclub.com/our-lifting-routine daily 0.75 2021-06-29 https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1623807983195-UZ0PCYZ8ELEYZ6SSYTSS/IMG_2377.jpeg Our Lifting Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1623808180019-HET7552UFG6W6PEUWJRZ/IMG_2179.jpeg Our Lifting Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e24430872c72a5f12fd5023/1623808348523-MCJWJKVBOXSFFTQUU284/IMG_2301.jpeg Our Lifting Routine - 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