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1/18/24
For tomorrow:
2x:
4′ Steady/4′ Tempo/4′ SteadyIf you need more work, consider a third set and or change the second set to 4′ Tempo/4′ Steady/4′ Tempo
No easy way!
*** Please note that this will be the last week I will publish our training the night before G9 ***
April 29, 2021
2-4x (8’ Half Marathon to 10K pace/1’ Easy or walk)
No easy way!
*** Please note that this will be the last week I will publish our training the night before G9 ***
April 27, 2021
Doug Liedle will be visiting us from his G9 West location in Seattle! Plan on gathering at 6:10am.
6-10x (Half Lap of G9 Fast/Easy run back to the start)
No easy way!
April 22, 2021
Great to see some of you today on our last winter wonderland run! One more snowy run and you are going to find me walking G9 with a bottle of bourbon and a cigarette!
For tomorrow 1-2x:
4’ Steady/1’ Easy
4’ Mod-Hard/1’ Easy
4’ Hard/1’ Easy
4’ Hard/3’ Easy-Okay to walk the easy.
No easy way!
April 20, 2021
Meet at 6:10am for our physical distance start.
6x (90” Fast/90” Easy)
4x (1’ G9 Hill Fast/Easy back to the bottom)No easy way!
April 13, 2021
At 8:15am tomorrow, the Boston Marathon Champion and Olympian Des Linden will be attempting to break the 50k World Record at 8:15am in Oregon. You can track her progress via @brooksrunning @joshcox @bostonmar_pro If you are struggling in the morning, think of Des having to run under 6′ per mile pace for 31 miles! That is no easy way!
For tomorrow:
3-5x (1′ Fast/1′ Easy)
3-5x (1′ Fast up G9 Hill/1′ Easy)
3-5x (1′ Fast/1′ Easy)-Fast should be 10k to 5k pace.
April 8, 2021
6:10am start. Two choices:
Run with Kelly:
8x (4’ Mod-Hard or 7’ per mile pace/3’ Easy)Or
2-5x (4’ Steady/3’ Mod-Hard/2’ Fast/1’ Easy or walk)
No easy way!
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!
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 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!
