saquila

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Viewing 15 posts - 1 through 15 (of 110 total)
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  • in reply to: January 2024 #959
    saquila
    Keymaster

    1/18/24

    For tomorrow:
    2x:
    4′ Steady/4′ Tempo/4′ Steady

    If you need more work, consider a third set and or change the second set to 4′ Tempo/4′ Steady/4′ Tempo

    No easy way!

    in reply to: New Start Location #938
    saquila
    Keymaster

    Tomorrow 6/30 we will resume meeting at G9!

    in reply to: April 2021 #851
    saquila
    Keymaster

    *** 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!

    in reply to: April 2021 #849
    saquila
    Keymaster

    *** 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!

    in reply to: April 2021 #846
    saquila
    Keymaster

    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!

    in reply to: April 2021 #844
    saquila
    Keymaster

    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!

    in reply to: April 2021 #842
    saquila
    Keymaster

    April 15, 2021

    6:10 Meet for physical distance training!

    3-7x (6’ Mod-hard/2’ Easy)

    No easy way!

    in reply to: April 2021 #839
    saquila
    Keymaster

    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.

    • This reply was modified 3 years, 2 months ago by saquila.
    in reply to: April 2021 #836
    saquila
    Keymaster

    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!

    in reply to: Race on April 10th… #835
    saquila
    Keymaster

    Scratch that…weather is rainy and stormy now for Saturday!

    in reply to: April 2021 #831
    saquila
    Keymaster

    April 6, 2021

    Loving the warmer temps! Meet tomorrow at 6:10am.

    5x (3’ Mod-Hard/2’ Easy back to the start)

    -Need more? Change your effort to fast.
    -Need even more? Take 5’ easy after the last interval and repeat the set.

    No easy way!

    • This reply was modified 3 years, 2 months ago by saquila.
    in reply to: March 2021 #820
    saquila
    Keymaster

    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!

    in reply to: March 2021 #817
    saquila
    Keymaster

    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, 3 months ago by saquila.
    in reply to: March 2021 #815
    saquila
    Keymaster

    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)

    in reply to: March 2021 #811
    saquila
    Keymaster

    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, 3 months ago by saquila.
Viewing 15 posts - 1 through 15 (of 110 total)