December Challenge 2021

Tuesday/Thursday and Saturday G9 training posted here! No easy way! Don’t forget to log your daily training here!

December 23, 2021

  • Last session before our 5K at 7:30am Saturday
  • 30’ easy finishing with 5 x (20” Fast/40” Easy)

December 21, 2021

  • 3-5x (One lap of G9 or a half mile/2’ Easy)
  • Increase your pace on each one with the last at your expected Christmas Day 5K pace!

December 16, 2021

  • 10’ Easy
  • 20-30’ as repeating 4’ Mod-Hard/1’ Easy to Steady

December 14, 2021

  • 10′ Easy
  • 10 x 40″ G9 Hill as 20″ Fast into 20″ Mod/Easy return to the base

December 9, 2021

  • 10′ Easy
  • 3′ Steady/3′ Mod-Hard to Fast/3′ Steady to Mod-Hard/1′ Easy or Walk
  • Repeat 2-5 times

December 7

  • 10′ Easy
  • 3′ Fast/3′ Easy (can be a hill repeat)
  • 2′ Fast/2′ Easy (can be a hill repeat)
  • 1′ Fast/1′ Easy (can be a hill repeat
  • Repeat set 2-3x

December 2

  • 10′ Easy,
  • 3-5x (3′ Mod-hard to Fast/3′ Easy)
Racing Training

Up and Over

A few years after I started my business (almost 25 years ago), I approached a business broker about selling. Profits were bleak and the hours were long.

It wasn’t until I prepared to release the business that I realized how much I loved it. In that moment, everything changed. I climbed the hill and pushed over into the magical descent into my life now.

I went up and over.

Even in a Pandemic we get Up and Over Together Despite our Distance!

If you are a triathlete, chances are you have raced on some hilly courses. Most of us attack the hill (well, the first third of the hill). Then we hang on for dear life on the back half. As we approach the top, we back off, stop pedaling and coast down the other side.

The top triathletes don’t attack the hill; they climb the hill at a challenging effort. They save their strongest efforts for the last third of the hill. As they approach the top they never, ever stop pedaling. They go strong over the crest and the first third of the descent.

How do you know if you are riding rollers/hills correctly? Check your VI (variability index on TrainingPeaks) from your last race. A VI benchmark of 1.05 or less sets you up for a great run. A VI over 1.05 means that your effort was choppy and you burned too many “matches” to run well.

Two mantras I use when racing hills (my ABPs):

  • Always Be Pedaling. This is especially true for small units. Anytime my speed is under 28mph I am pedaling. Rarely does my speed racing exceed that number.
  • Always Be Pushing. When the course is fast, it is easy to coast and rest. Resting is for after your race.

The key is to practice up and over in training. How do you know you are doing it right? When you no longer see the downhill as a time to rest. As you “flatten out the course” it all becomes work.

I find up and over applies to more than racing. I no longer look to coast in anything; my family, health and business. Anytime something is hard in my life, I have faith in my ability to push through. But when I reach my breaking point, I know that the descent is just on the other side. Instead of quitting, I remember that I just need to push up and over.

See you on the other side. No Easy Way!

Racing Training

Frostbite Series Standings

Great turnout today. Thanks to Alex for the reconnaissance yesterday to make sure the trail was snow free and salted. So proud of everyone’s effort this winter. Pandemic training demanded some new challenges and everyone rose to the occasion! BBC Gift Certificates will be delivered at G9 for everyone that completed the series. No easy way but carbs help!

5 Miler for some today and others tomorrow. Temps were cold and windy. Just what a Frostbite series demands! Shout out to Santa on his PR! Great team work today.

Our 3K weather was fantastic. Temps were around 50 degrees with very little wind. I think everyone liked the late kick off. Special thanks to Danielle and Tats for showing up with our Turkey mascot to start the race. If anyone participated virtually, please let me know and I will add you to the list. You don’t have to do the 3K to participate in the series! You can do one, two, or three events. No easy way!

Daily G9 Workouts Training

December 2020

December first we kick off our 25 Days of Running. See rules and daily form here. Every Monday and Wednesday evening you will find a specific workout for Tuesdays and…

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Run Watch Settings

Please watch this video for suggested settings. If you are unsure how to set up a page on your watch, Garmin and any other company will have video tutorials to help you.

Injury Recovery Training

Core Training

My name is Liz DeMoss I am an occupational therapist (OTR) living in Montana and a remote Gate 9 Running Crew Member. My background is a 2016 BS degree in Exercise Science from IU and a 2018 MSOT degree also from IU. I created an October Core/Pelvic Floor exercise routine and Sue would like me to share with you all!

Liz DeMoss Racing

We all know why core is important especially as runners. It keeps and maintains our upright posture during all activities. If you have ever been at a race finish line you have seen runners running in hunched over with shoulders rolled forward and hips completely unstable. This is due to a weak core that was probably completely fatigued by mile 5. What many people don’t know is that our pelvic muscles or pelvic floor is part of the core and almost always the weakest link for both men and women. To put it simply, the pelvic floor helps absorb shock especially when running, jumping, or lifting. Basically, it takes a huge beating if you are an athlete which makes it no surprise that a study in 2002 found that nearly 44% of all female athletes experience some type of urine leakage while exercising due to weak core and pelvic floor muscles. Another common side effect of a weak core and/or pelvic floor includes pelvic pain that can feel like hip/back pain which is common in runners.

The exercises that I have shared are labeled Monday, Wednesday, and Friday workouts but they can be completed any day just try to give at least one day of rest between the exercises. These are also meant to be therapy type exercises so think slow and great form rather than fast and high intensity. 

Many of the exercises also involve performing a pelvic floor contraction or “kegel”. To perform a proper kegel you will tighten or contract the muscles that you would use to stop urination midstream. Make sure you completely relax the muscles before performing another rep.  A typical pelvic floor therapy goal is to hold 10 kegels for 10 seconds each which is a bigger challenge than it sounds!

By completing pelvic floor work with regular core work you are engaging the entire core and making it stronger as a unit which will allow you to recruit and prolong the endurance of the core for a longer period during exercise. 


If you have noticed that you have had excessive pelvic pain or urine/fecal leakage while exercising look into getting in to your local pelvic floor therapist who can tailor therapy to exactly your needs and weaknesses. A quick search shows that in Bloomington IU Health has a pelvic health rehab program!

Monday Core Work
Wednesday Core Work
Friday Core Workout
Friday Core Continued

7 Steps to the Top of Your Age Group

I remember the pre-race excitement and fear of my first triathlon. I asked an Ironman finisher for advice during the transitions. She told me the key is to “take your time.” I failed to mention to her that my first triathlon was a sprint triathlon. I followed her advice perfectly. To this day my training partners make fun of me for stopping to make a cappuccino and eat a croissant during T1. It seems redundant to even mention that I finished at the back of the pack.  

How did I move to the “pointy end” of the field? I embraced the following principles:

Consistency: Doing the work every day. I have found that my body and my mind work best with an average of two hours of training per day. I make sure my workout “appointments” are kept as strictly as my family commitments and work appointments. 

Lowest Common Denominator: No, we are not revisiting algebra. This principle is a reminder that as a group of Type As we have a tendency to pick big numbers; the volume of training, the intensity of training, etc. Going big provides opportunities to miss training when you become sick or injured. In everyday training, we are best served by doing the least work possible every day to get the required training stimulus. What am I talking about?  See number 3!

Outside expert: You can save yourself lots of time, energy, and effort by hiring a professor to move you to the next level. I could have suggested hiring a coach, but I want you to expect much more from that person than just a training plan. He or she should have an unofficial graduate degree in what it takes to make the move to the top.  They do not have to have made the same move (it helps but it is not necessary!) but they have to have been a good student who becomes a great teacher.

Institutional Knowledge: If you are not logging your workout/races, taking notes on articles you read, reading books, and asking questions of your competitors, you are missing the little opportunities that can make a big difference in your performance. Be a student and take great notes. Identify trends and find new techniques.  

Technology: Your competition is using it and there is no excuse for you not embracing it. I recommend a heart rate monitor with GPS at the very least. Wrist-based heart rate is inaccurate for me, especially in colder conditions. I still rock the chest strap to get the best heart rate data. It is difficult to improve what you cannot measure.

Recovery: If you analyze your hours in a day, a very small percentage is for actual training. Your primary focus should be on what you can do to recover stronger, better, and faster. Eat like it’s your job. Sleep like it is your religion and find the little things that give you an edge on recovery: hot tub, ART, massage, etc.

Nutrition: The pointy end tends to eat from the outside loop of the supermarket.  Focusing on real food only: veggies, nuts, meats, etc. Gordo sums it up best when he advises athletes to avoid “depletion.” Your body is your vehicle, feed it the best quality fuel.

As you move up the field, choose your role models carefully. We all want to find reasons for our success. Rationalizations are not always rationale or statistically significant. Avoiding extremism is difficult in a sport that can reward extremism. As you improve, identify your principles to the pointy end.   

No easy way.

Racing Training

Consistent High Performance Racing

In 2015 I competed in three long distance races (70.3) and three full distance races (140.6). I won two long distance races and podiumed in all but one of the others (finished 7th in my age group). After this season, I am sitting here with a glass of bourbon and a cigarette. Okay, I am just kidding about the cigarette.

How do I race that much, race that well and not end up divorced and destitute? I use my favorite word: no. And I use it all the time, because time is my most valuable asset!

Racing on a world class level has required me to get used to imbalance and become skilled at project management. I own multiple businesses. I volunteer to serve my community and our sport. I keep all these balls in the air at once, but I do so at the pace and time that works for me.

Some examples:

  • Outsourcing. Everything from household duties to travel planning.
  • Automating. Everything from retirement/investing to bill paying.
  • Institutionalizing. I save all emails. The best part of Gmail is the search function. I use project manager software to manage different businesses. I don’t leave anything to chance.
  • Delegating. I have a team that is willing and ready to complete tasks. I search for the right people to do the right jobs and pay them well.
  • Relegating. I release things. I don’t keep doing things because that’s just the “what we have always done.”

One of the keys to my success is knowing when to stop. I take breaks after major races. I work hard in the build and I release in the recovery.

I could not do any of this without the love and support of my spouse. It is the foundation for every part of my success. As Sherry Sandberg shared, “The most important career choice is who you marry.” An axiom true for your career and your hobby. How do I take care of our marriage?

  • I complete all training by 5pm.
  • I make dinner six nights per week and we sit down together for it.
  • One night per week is date night.
  • We travel together a minimum of four weeks a year.
  • We have frequent “State of the Unions” — usually during date night. We grade every aspect of our relationship and adjust course as needed.

Want to perform at a world class stage? You must be intentional and decisive in your life. Distill what is important and act on it. I have found that dedication to triathlon has made me a better spouse, parent and business owner. Oh, and a decent triathlete too


Four Habits of Successful Endurance Athletes

Anyone that spends a lot of time in the kitchen knows that there are three types of cooking:  using a recipe, using a formula or winging it. A recipe is perfect for repeating a dish in terms of flavor and consistency. A formula is necessary for anything involving a chemical reaction such as baking. Formula’s are much less forgiving than recipes and frequent tinkering often results in a baking disaster. Winging it is fun and leads to often terrific dishes that the chef is never able to replicate.

I know triathletes and business owners that generally fall into the three cooking categories. Many successful ones tend to fall into the recipe method. The truly outstanding ones seem to subscribe to the formula method.  

The most common formula of people that have repeatable great triathlon seasons:

Consistency. These people know how to work and train. Their friends often think they are boring. They do the work every day in every area of their life. They are predictable and steady. They don’t think about whether or not they have time to train today.  They make the time and have pride in getting it done. 

Strategy. These people have a plan and they work the plan. They may hire consultants/coaches to help them build the plan. They make sure the plan has goals, tests, and they review it frequently. These triathletes prepare to train. They don’t just read the goals for the day’s workouts but they search their database for their previous performance of a similar workout. They know what their zones are and they hit them. They compare testing results and track progress. These triathletes are always benchmarking where they are and where they are going.

Efficiency. These people have a lot going on in their life. This often includes successful careers, partners, children, mortgages, etc. They adapt and improvise by making their life and their training as efficient as possible. They use technology to pay bills, manage their training and order nutrition. Lots of it. They understand that every minute of every day counts and each has to be used in the most efficient way possible.

Recovery. These people understand that out of 24 hours they will workout an average of two to three hours per day. The other 10 waking hours need to be about getting their body prepared to perform at the highest level the next day and the day after it. Food, sleep, massage are all important parts of the real work; recovering to train. A well recovered body is one that stays healthy without injury or sickness.

Notice I didn’t mention diet, how many grams their wheels weigh or their CP5. It is not that these athletes don’t care about these details but rather that they have a formula that is simple and repeatable.  

I once had an opportunity to hear Pat Summitt (University of Tennessee Lady Vols Head Coach and one of the most successful basketball coaches in the nation) speak. She told the audience that she could tell them everything she practiced; from the daily drills to how to run their offense and defense. She went on to say that no one could duplicate their success. Why? No one executes like her and her team.  

My key to my best season ever? Executing my four habits. Every day. No excuses, only forward motion.

No Easy Way!