October 2020

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Ethos Endurance › Forums › Gate 9 Running Crew › October 2020

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    • October 1, 2020 at 12:18 am #268
      saquila
      Keymaster

      October 1: For tomorrow, meet at 6:10am if you want to work together with physical distance:

      3-5x: (6’ at Mod-hard or Half Marathon pace/2’ Easy)

      No easy way!

    • October 1, 2020 at 2:19 pm #276
      saquila
      Keymaster

      I just posted this article on why you might see me holding back during some training sessions: 7 Steps to the Top of Your Age Group

      • This reply was modified 4 years, 3 months ago by saquila.
    • October 1, 2020 at 4:32 pm #286
      tkase@indiana.edu
      Participant

      The link doesn’t open for me. User error?

    • October 1, 2020 at 5:54 pm #288
      saquila
      Keymaster

      Fixed!

    • October 6, 2020 at 12:19 am #315
      saquila
      Keymaster

      October 6, 2020

      The hills are still alive with the sounds of G9’ers. Meet at 6:10 am at the base of the G9 hill:

      5-15x (30” Fast/Walk or Easy jog back to the start)

      -On the fast cap your effort at 95%

      No easy way!

    • October 8, 2020 at 12:27 am #318
      saquila
      Keymaster

      October 8, 2020

      Great turnout on Tuesday. For tomorrow:
      2-5x (2 Laps of G9/2’ Easy)
      -Pace the first 1.5 laps at your half-marathon pace and the last .5 lap at your 10K to 5K pace.

      No easy way!

    • October 12, 2020 at 11:23 pm #323
      saquila
      Keymaster

      October 13th

      Getting closer to our Half Marathon or Quarter Marathon race! More pace work ahead.

      2-4x:
      1’ 5K Pace/1’ Easy
      2’ 10K Pace/1’ Easy
      4’ Half-Marathon Pace/1’ Easy
      2’ 10K Pace/1’ Easy
      1’ 5K Pace/1’ Easy

      We will start at 6:10am. No easy way!

    • October 15, 2020 at 12:49 am #327
      saquila
      Keymaster

      October 15, 2020
      Hope you have been enjoying the wonderful weather. 6:10am tomorrow for some physical distance training. No easy way!

      1-3x (12’ Half Marathon Pace/3’ Easy or walk)

      • This reply was modified 4 years, 2 months ago by saquila.
    • October 20, 2020 at 12:39 am #330
      saquila
      Keymaster

      October 20, 2020

      For tomorrow:
      2x (2 Laps of G9 at Half Marathon Pace/2’ Walk)
      2x (1 Lap of G9 at 10K Pace/2’ Walk)
      2x (.5 Lap of G9 at 5K Pace/2’ Walk)
      2x (.25 Lap of G9 FAST/2’ Walk)

      If you are short on time, start with the 1 lap intervals. Physical distance start kicks off at 6:10am. Less than two weeks until our Quarter and Half Marathon G9 Races!

      No easy way!

    • October 22, 2020 at 12:06 am #333
      saquila
      Keymaster

      October 22, 2020

      Last Thursday focused training before our race on 10/31!

      2x (15’ Half Marathon to 10K Pace/1’ Easy or walk)

      Meet at 6:10am to discuss pacing and finishing strong. No easy way!

    • October 26, 2020 at 9:01 pm #343
      saquila
      Keymaster

      October 27, 2020
      Last focused session before our G9 quarter/half marathon!

      Meet at 6:10am.

      2-3x (Two laps of G9/3’ Easy jogging)

      Pacing is half marathon race pace or 10K pace. Resist the urge to go faster! Striving for our minimum effective dose. No easy way!

      • This reply was modified 4 years, 2 months ago by saquila.
      • This reply was modified 4 years, 2 months ago by saquila.
    • October 28, 2020 at 11:32 pm #349
      saquila
      Keymaster

      October 29, 2020

      Tomorrow will have lots of rain in our forecast. Two choices for tomorrow:

      Pre-race REST DAY

      or

      20-30’ Easy run

      -I will not be there in the am. Be safe and rest well or enjoy your easy run.

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