A Colonial Forge News Publication

The Talon

Workout Of The Week 4/24

Savannah Mitchell, Reporter

April 24, 2017


Filed under A Runderful Life, Blogs

Cardio: The purpose of a surge long run is to be able to push yourself even once your legs are fatigue and are getting heavy. During these surges you are going to sprint as hard as you possibly can, You are going to do a 40 minute run with 1 minute sprint surges, every 4 minutes. So, for 40 minutes...

Fartlek: Workout Of The Week 4/11

Savannah Mitchell, Reporter

April 11, 2017


Filed under A Runderful Life

 Cardio: For a short, but high intense workout do a fartlek workout. A fartlek run is a workout for a somewhat long period of time, going between bursts of fast running, and slower running. Depending on your skill level you may be alternating between sprinting and jogging, or jogging and walking. You...

Four Tricks To Stay Hydrated In The Heat

Savannah Mitchell, Reporter

April 6, 2017


Filed under A Runderful Life, Blogs

1) Have your own reusable water bottle By having your own reusable water bottle it will be very convenient, cheap, and good for the environment. You will always have one on hand, not have to constantly pay for new ones, and will be reducing your carbon footprint.     2) Marking your water bottl...

Five Stretches For Your Calves

Savannah Mitchell, Reporter

March 1, 2017


Filed under A Runderful Life

  1) Wall Stretch You can do this stretch against anything you can prop your foot up against. You are going to place your heel on the ground and prop the ball of your foot against the wall you feel is appropriate. Lean your body forward until you feel the stretch. Do this for the duration...

Workout Of The Week 2/23

Savannah Mitchell, Reporter

February 23, 2017


Filed under A Runderful Life

Cardio: Run a 2-3 mile warm up at whatever pace you feel is comfortable. It is important that you do a decent length warm up to help with two things; to get extra mileage in and, to make sure your legs are nice and loose. After your warm up find a decently steeped hill, but of course do what your...

Review of VA Runner

Savannah Mitchell, Reporter

February 14, 2017


Filed under A Runderful Life, Blogs

As a runner, it is hard to find stores that particularly cater to us. We go to every basic sporting goods store like Dick’s or Sports Authority and can barely find anything. The walls are stacked high with gear for lacrosse, baseball, football, soccer, etc. However, when you ask someone who works ...

Workout Of The Week: February 14

Savannah Mitchell, Reporter

February 14, 2017


Filed under A Runderful Life

Cardio: Run for 40 minutes to build up your endurance. You may not able to run for the full duration of time, but the goal is to eventually be able to run for a whole 40 minutes. So, your first time to attempt this may be rough and will suck. However, don’t give up! Everyday you do this it will ge...

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