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Thanks for setting up the challenge! I really benefited even though I missed a lot of days (my logging was far worse than my lifting). I missed a lot more leg days than arm days so I probably need to reevaluate whether it makes sense for me to adhere to the rule of doing legs after running, and just try to do things when I can, with the knowledge that I will have plenty of days off.
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February 4, 2021
In addition to Pepe Le Peu and our herd of rabbits, G9 has a new mascot! Lindsay had a face to face meeting with a fox on the hill by the baseball stadium. Now we just need a bobcat sighting!
For tomorrow:
3 Laps of G9 Mod Hard/2’ Easy
2 Laps of G9 Mod Hard/2’ Easy
1 Lap of G9 Mod Hard/2’ Easy-Need more? Push the uphills and resume Mod Hard pace on the downhills.
-Need less? Start at 2!
No easy way.
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February 9, 2021
SNOW! I am unsure if G9 will be plowed in the am. If you choose to show up, your running options may be limited. With that in mind, two choices:
Run the parking rows with every other row fast.
OR
3-5x Repeats of the long hill.
Please be safe and make good choices.
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I guess there must be a lot of opinions in this group about best traction options. Here is an absurdly detailed explanation of my favorite, sheet metal screws in the soles of old shoes: http://www.growthexperiencecoaching.co/articles/screw-shoes-running-on-packed-snow-and-ice
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February 11, 2021
When the going gets tough, the tough keep running. G9 was in excellent condition this morning but no guarantees for tomorrow. Please adjust your workout/pace as appropriate to the conditions.
3-5x:
(1.5 Laps of G9 at a Steady pace with Mod-hard up the G9 hill/.5 lap Easy back to the start)No Easy Way!
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February 16, 2020
Oh the weather outside is frightful! No G9 tomorrow as the roads and windchill will be dangerous plus G9 will most likely be unplowed.
You could wait until later in the day to roll this session or do it on a treadmill if you have it. If neither option is available, consider stair repeats in your house or going for a snowy hike later in the day. If you have a bike on your turbo, you can roll one of the workouts below. Lots of options. No easy way!
If you are outdoors:
10x (30” Build to fast/60” Easy)If you are on a treadmill:
10x (30” Fast at 3-6% Grade/Step off and rest on the rails for 30”). Finish with 5’ flat and fast. ALWAYS WEAR YOUR SAFETY STRAP. -
February 18, 2021
Expect some more snow and cold temps in the am. Good day for some long hill work! See you in the AM. No easy way!Pyramid on the long G9 hill. Build to fast on the uphills and easy return to the start:
-First stop sign
-Second stop sign
-Top of hill by the baseball/softball stadium
-Second stop sign
-First stop signNeed more? Add 1-3 miles at steady to moderate pace.
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February 25, 2021
For tomorrow 15’ to 30’ as:
Laps of G9 steady to mod-hard pace. When you make the turn up the G9 hill, increase your pace until the turn by the football stadium. So, if you are running G9 steady, increase the pace on the G9 hill to mod-hard and stay mod-hard until the turn by the football stadium. At that point, resume your steady pace. The ability to be strong up and over hills can make a huge difference when we race against others. Most athletes will back off at the top of the hill. We stay strong up and over.
No easy way!
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