March 2021

March 4, 2021

2-4x:
4’ Steady/3x’ Mod Hard/3’ Easy

-If your heart rate does not drop after the first two minutes of your easy segment, insert walking for the third minute.

No easy way!

March 9, 2021

40 degrees tomorrow morning! Shorts weather! Meet at the base of G9 hill at 6:10am for our physical distance workout. No easy way!

5x (1’ G9 hill steady/Easy return)
1’ Rest
4x (45” G9 hill mod-hard/Easy return)
1’ Rest
3x (30” G9 hill fast/Easy return)

• This reply was modified 3 years, 8 months ago by saquila.

March 11, 2021

Great turnout on Tuesday! Warm temps tomorrow but expect some wind and possible rain. I may modify the workout based on conditions when we meet at 6:10am.

G9 Figure 8’s for 20’ as
-Sections parallel to Dunn at steady pace and perpendicular sections at half marathon pace

• This reply was modified 3 years, 8 months ago by saquila.

March 16, 2020

Warmer temps return tomorrow and much less wind than last Thursday!

For tomorrow:
3-5x (3’ Pace/2’ Easy)
4x (20” Fast up the G9 Hill/Easy return to the start)

-For the pace start at half marathon pace with your goal to get a bit faster or go a bit farther on each lap. No faster than 10K pace!

No easy way!

• This reply was modified 3 years, 8 months ago by saquila.

March 17, 2021

Tomorrow we are celebrating Laura’s 40th birthday with 40 laps G9. Meet at 6:10 for our physical distance group run. Okay, just kidding on the 40 laps. Let’s try this instead:

8-10x (1/2 lap of G9 – 400 distance half marathon pace/Easy run on road perpendicular to Dunn back to the start)

-If you are feeling strong you can increase your pace across the set.

No easy way!

• This reply was modified 3 years, 8 months ago by saquila.

March 23, 2021

6:10am at the base of the G9 Hill:

5x (1’ G9 hill steady/Easy return)
1’ Rest
4x (45” G9 hill mod-hard/Easy return)
1’ Rest
3x (30” G9 hill fast/Easy return)
1’ Rest
2x (15” G9 hill hard/Easy return)

March 25, 2021

3-5x (1K/2’ Easy back to the start)

-I will have a cone placed to mark the 1K
-You can pace these descending starting at marathon pace for the first one or you can pick a challenging pace to roll for each interval)

No easy way!

• This reply was modified 3 years, 8 months ago by saquila.

March 30, 2021

6:10am start!

5-8x (1′ Fast/2′ Easy)
-This is not pace focused. I want you to feel smooth, light and fast. Finish with:
2-4x (30″ Hills fast/Easy return to the start)
-You should be huffing and puffing at the end of each hill climb.

No easy way!