April 2021

[saquila]

April 1, 2021

The weather tomorrow will make us all feel like Fools! Wear some layers and let’s meet at 6:10 to get comfortable being uncomfortable!

6-12x: (1/2 Lap of G9 Fast/Rest 1’)
-You will be going uphill on the odd intervals and downhill on the evens)

No easy way!

[saquila]

April 6, 2021

Loving the warmer temps! Meet tomorrow at 6:10am.

5x (3’ Mod-Hard/2’ Easy back to the start)

-Need more? Change your effort to fast.
-Need even more? Take 5’ easy after the last interval and repeat the set.

No easy way!

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

[saquila]

April 8, 2021

6:10am start. Two choices:

Run with Kelly:
8x (4’ Mod-Hard or 7’ per mile pace/3’ Easy)

Or

2-5x (4’ Steady/3’ Mod-Hard/2’ Fast/1’ Easy or walk)

No easy way!

[saquila]

April 13, 2021

At 8:15am tomorrow, the Boston Marathon Champion and Olympian Des Linden will be attempting to break the 50k World Record at 8:15am in Oregon. You can track her progress via @brooksrunning @joshcox @bostonmar_pro If you are struggling in the morning, think of Des having to run under 6′ per mile pace for 31 miles! That is no easy way!

For tomorrow:
3-5x (1′ Fast/1′ Easy)
3-5x (1′ Fast up G9 Hill/1′ Easy)
3-5x (1′ Fast/1′ Easy)

-Fast should be 10k to 5k pace.

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

[saquila]

April 15, 2021

6:10 Meet for physical distance training!

3-7x (6’ Mod-hard/2’ Easy)

No easy way!

[saquila]

April 20, 2021

Meet at 6:10am for our physical distance start.

6x (90” Fast/90” Easy)
4x (1’ G9 Hill Fast/Easy back to the bottom)

No easy way!

[saquila]

April 22, 2021

Great to see some of you today on our last winter wonderland run! One more snowy run and you are going to find me walking G9 with a bottle of bourbon and a cigarette!

For tomorrow 1-2x:
4’ Steady/1’ Easy
4’ Mod-Hard/1’ Easy
4’ Hard/1’ Easy
4’ Hard/3’ Easy

-Okay to walk the easy.

No easy way!

[saquila]

*** Please note that this will be the last week I will publish our training the night before G9 ***

April 27, 2021

Doug Liedle will be visiting us from his G9 West location in Seattle! Plan on gathering at 6:10am.

6-10x (Half Lap of G9 Fast/Easy run back to the start)

No easy way!

[saquila]

*** Please note that this will be the last week I will publish our training the night before G9 ***

April 29, 2021

2-4x (8’ Half Marathon to 10K pace/1’ Easy or walk)

No easy way!

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