April 2021

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    • #826
      saquila
      Keymaster

      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!

    • #831
      saquila
      Keymaster

      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 1 year, 9 months ago by saquila.
    • #836
      saquila
      Keymaster

      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!

    • #839
      saquila
      Keymaster

      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 1 year, 9 months ago by saquila.
    • #842
      saquila
      Keymaster

      April 15, 2021

      6:10 Meet for physical distance training!

      3-7x (6’ Mod-hard/2’ Easy)

      No easy way!

    • #844
      saquila
      Keymaster

      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!

    • #846
      saquila
      Keymaster

      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!

    • #849
      saquila
      Keymaster

      *** 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!

    • #851
      saquila
      Keymaster

      *** 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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