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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!
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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!
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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!
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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!
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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!
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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!
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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.
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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.
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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!
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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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