Ethos Endurance › Forums › Gate 9 Running Crew › October 2020
Tagged: Training
- This topic has 11 replies, 2 voices, and was last updated 3 years, 11 months ago by saquila.
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October 1, 2020 at 12:18 am #268saquilaKeymaster
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!
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October 1, 2020 at 2:19 pm #276saquilaKeymaster
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 ago by saquila.
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October 1, 2020 at 4:32 pm #286tkase@indiana.eduParticipant
The link doesn’t open for me. User error?
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October 1, 2020 at 5:54 pm #288saquilaKeymaster
Fixed!
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October 6, 2020 at 12:19 am #315saquilaKeymaster
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!
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October 8, 2020 at 12:27 am #318saquilaKeymaster
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!
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October 12, 2020 at 11:23 pm #323saquilaKeymaster
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’ EasyWe will start at 6:10am. No easy way!
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October 15, 2020 at 12:49 am #327
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October 20, 2020 at 12:39 am #330saquilaKeymaster
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!
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October 22, 2020 at 12:06 am #333saquilaKeymaster
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!
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October 26, 2020 at 9:01 pm #343saquilaKeymaster
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!
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October 28, 2020 at 11:32 pm #349saquilaKeymaster
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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