March 2021

[saquila]

March 2, 2021

Starting tomorrow we resume our group training with physical distance. Warm up on your own and meet at the base of the G9 hill at 6:10am. No easy way!

1-2x:
15” G9 Hill Fast/Easy back to the bottom
30” Build to fast/Easy return
45” Mod-Hard/Easy return
1’ Steady/Easy return
45” Mod-Hard/Easy return
30” Build to fast/Easy return
15” Fast/Easy return

[saquila]

March 4, 2021

2-4x:
4’ Steady/3x’ Mod Hard/3’ Easy

-If your heart rate does not drop after the first two minutes of your easy segment, insert walking for the third minute.

No easy way!

[saquila]

March 9, 2021

40 degrees tomorrow morning! Shorts weather! Meet at the base of G9 hill at 6:10am for our physical distance workout. No easy way!

5x (1’ G9 hill steady/Easy return)
1’ Rest
4x (45” G9 hill mod-hard/Easy return)
1’ Rest
3x (30” G9 hill fast/Easy return)

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

[saquila]

March 11, 2021

Great turnout on Tuesday! Warm temps tomorrow but expect some wind and possible rain. I may modify the workout based on conditions when we meet at 6:10am.

G9 Figure 8’s for 20’ as
-Sections parallel to Dunn at steady pace and perpendicular sections at half marathon pace

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

[saquila]

March 16, 2020

Warmer temps return tomorrow and much less wind than last Thursday!

For tomorrow:
3-5x (3’ Pace/2’ Easy)
4x (20” Fast up the G9 Hill/Easy return to the start)

-For the pace start at half marathon pace with your goal to get a bit faster or go a bit farther on each lap. No faster than 10K pace!

No easy way!

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

[saquila]

March 17, 2021

Tomorrow we are celebrating Laura’s 40th birthday with 40 laps G9. Meet at 6:10 for our physical distance group run. Okay, just kidding on the 40 laps. Let’s try this instead:

8-10x (1/2 lap of G9 – 400 distance half marathon pace/Easy run on road perpendicular to Dunn back to the start)

-If you are feeling strong you can increase your pace across the set.

No easy way!

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

[Lynne]

We did run 10x a 4-sided loop though! Happy Birthday Laura!! She makes 40 look like 20!

[saquila]

March 23, 2021

6:10am at the base of the G9 Hill:

5x (1’ G9 hill steady/Easy return)
1’ Rest
4x (45” G9 hill mod-hard/Easy return)
1’ Rest
3x (30” G9 hill fast/Easy return)
1’ Rest
2x (15” G9 hill hard/Easy return)

[saquila]

March 25, 2021

3-5x (1K/2’ Easy back to the start)

-I will have a cone placed to mark the 1K
-You can pace these descending starting at marathon pace for the first one or you can pick a challenging pace to roll for each interval)

No easy way!

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

[saquila]

March 30, 2021

6:10am start!

5-8x (1′ Fast/2′ Easy)
-This is not pace focused. I want you to feel smooth, light and fast. Finish with:
2-4x (30″ Hills fast/Easy return to the start)
-You should be huffing and puffing at the end of each hill climb.

No easy way!

[Author]

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