December 2020

Ethos Endurance Forums Gate 9 Running Crew December 2020

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    • #440
      saquila
      Keymaster

      December 1, 2020

      Cold temps tomorrow. Remember there is no bad weather only poor clothing choices. Wear layers. Meet tomorrow at 6:10 am at the base of the IU Baseball stairs.

      We will do 10’ of assorted stair climbs based on your current fitness. More info when we gather. Finish with 10’ of running at marathon pace or steady.

      No easy way!

    • #444
      saquila
      Keymaster

      December 3, 2020

      Guest workout tomorrow provided by G9 member Doug Liedle! Lindsay and Kelly will meet you all at 6:10am. I had an incidental and very short potential exposure to Covid. I will be running but avoiding you all.

      For tomorrow:
      1-2x: (10”/20”/30”/40”/50”/60” intervals at 10K or mod-hard pace with 30” Easy or walk after each interval)

      No easy way!

    • #446
      Jeremy
      Participant

      Sending caring thoughts your way!

    • #458
      saquila
      Keymaster

      December 8, 2020

      So impressed with your 25 days of running. Great commitment everyone!

      Two choices tomorrow:
      If you are new to the 25 days of running, roll your 30’ as 10’ Easy then 5x (30” Fast/2’ Easy) and finish with Easy running.

      If you are running well and in your groove choose the stair option. 10’ Easy then 2x (8’ Stairs/5’ Steady running). Stair pace can be steady walking or with an assortment of running/walking. If you are local meet at the baseball stadium stairs at 6:10am.

      No easy way!

    • #478
      saquila
      Keymaster

      December 10, 2020

      Meet tomorrow at 6:10am for some physical distance running.

      2-5x (G9 Figure 8’s as the sections perpendicular to Dunn St as build to fast/Parallel sections easy to steady)

      -If you are running in our normal direction, please stay in the inside lane. When running in the opposite direction, please stay in the outside lane.
      -If you are completing the 25 Days of Running, please feel free to run 30’ as you feel without intervals.

      No easy way!

    • #493
      saquila
      Keymaster

      December 15, 2020

      As you may know, our Covid risk in the community is concerning. For the time being, I am suspending the group runs. Everyone has been very respectful of physical distancing however I want to reduce any additional risk in your life and for your family. Please continue to come out to G9 but consider staggering your start time. We are too close to a vaccine to justify any additional risks.

      Two choices tomorrow:
      If you are new to the 25 days of running, roll your 30’ as 10’ Easy then 5x (30” Fast/2’ Easy) and finish with Easy running.

      If you are running well and in your groove choose the stair option. 10’ Easy then 3x (8’ Stairs/2’ Steady running). Stair pace can be steady walking or with an assortment of running/walking. Please wear a head lamp for the stairs.

      I hope to see you in the am!

      No easy way!

    • #497
      saquila
      Keymaster

      For tomorrow, please look out for any slick spots. For those of you rolling the 25 Days of Running, you may want to run 30’ easy. For others, you might enjoy some intensity to mix things up. Just make good choices!

      5x (3’ Moderately hard/2’ Easy)

      – Moderately hard is half marathon pace. If the first three go well, feel free to run a bit faster on the last two. No easy way!

    • #519
      saquila
      Keymaster

      December 22, 2020

      Quick scheduling change: if you would like to run your Frostbite 5 miler Thursday instead of Christmas morning, please be ready to go at 6:10am at G9.

      For tomorrow:
      6 x 20” (G9 hill climbs/walking or jog easy recovery)
      -Build your pace on the hill climbs to fast at the end.

      Short and simple for race week and those of you finishing your 25 days of running! No easy way.

    • #529
      saquila
      Keymaster

      December 24th, 2020

      Two choices tomorrow:

      30’ Easy if you are running the Frostbite Five Miler on Friday

      OR

      6:10am start for your Frostbite Five Miler.

      No easy way!

    • #545
      saquila
      Keymaster

      Great turnout today despite the cold temps and the biting wind. Frostbite Series updated: here. If you ran it virtually or will run it tomorrow, please message me and I will get you added. No easy way.

    • #576
      saquila
      Keymaster

      December 29, 2020

      It might be a touch chilly tomorrow. Remember there is no bad weather, just poor clothing choices. 😉

      4-8x (Half lap of G9 moderate to fast/Easy recovery on intersecting road back to the start)

      -No pace pressure. You can split and do an equal amount of segments uphill and an equal amount downhill. Keep this relaxed with a bit of work. We are still enjoying our holidays.

      No easy way!

      • This reply was modified 2 years, 1 month ago by saquila.
    • #606
      saquila
      Keymaster

      December 31, 2020

      After tomorrow the December posts will be locked on the G9RC page for members only. Please see the forum post on the 31 Days of Strength for our January challenge.

      Our last run of the year tomorrow! And it was a year to remember and one to forget. Two choices for tomorrow:

      If G9 is slippery due to ice:
      Run the parking lot rows as the odd ones towards the G9 hill as build to moderate and the evens downhill as easy. You can do as many full sets as you have time.

      If G9 is salted and melted:
      4-6 laps of G9 as each lap slightly faster than the last. Build as you feel.

      No easy way!

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