Ethos Endurance › Forums › Gate 9 Running Crew › March 2021
Tagged: Training
- This topic has 9 replies, 2 voices, and was last updated 3 years, 8 months ago by saquila.
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March 1, 2021 at 7:38 pm #782saquilaKeymaster
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 -
March 3, 2021 at 8:39 pm #786saquilaKeymaster
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!
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March 8, 2021 at 8:00 pm #788saquilaKeymaster
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, 9 months ago by saquila.
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March 10, 2021 at 7:47 pm #791saquilaKeymaster
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, 9 months ago by saquila.
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March 15, 2021 at 8:19 pm #808saquilaKeymaster
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.
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March 17, 2021 at 8:15 pm #811saquilaKeymaster
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.
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March 22, 2021 at 8:25 pm #815saquilaKeymaster
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) -
March 24, 2021 at 7:40 pm #817saquilaKeymaster
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.
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March 29, 2021 at 8:22 pm #820saquilaKeymaster
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!
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