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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!
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 paceMarch 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)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!
February 25, 2021
For tomorrow 15’ to 30’ as:
Laps of G9 steady to mod-hard pace. When you make the turn up the G9 hill, increase your pace until the turn by the football stadium. So, if you are running G9 steady, increase the pace on the G9 hill to mod-hard and stay mod-hard until the turn by the football stadium. At that point, resume your steady pace. The ability to be strong up and over hills can make a huge difference when we race against others. Most athletes will back off at the top of the hill. We stay strong up and over.
No easy way!
February 23, 2021
The cold snap has finally ended! Might be balmy enough for shorts ????!
For tomorrow:
6-8x (1’ Fast/2’ Easy)
4x (30” Fast Up G9 hill/Easy return to the start)No easy way!
I just arrived to G9 and conditions are very poor. It has snowed more than expected on top of our previous snow. The hardest part is parking as the area has not been cleared and I don’t want anyone to get stuck. Sorry!
February 18, 2021
Expect some more snow and cold temps in the am. Good day for some long hill work! See you in the AM. No easy way!Pyramid on the long G9 hill. Build to fast on the uphills and easy return to the start:
-First stop sign
-Second stop sign
-Top of hill by the baseball/softball stadium
-Second stop sign
-First stop signNeed more? Add 1-3 miles at steady to moderate pace.
February 16, 2020
Oh the weather outside is frightful! No G9 tomorrow as the roads and windchill will be dangerous plus G9 will most likely be unplowed.
You could wait until later in the day to roll this session or do it on a treadmill if you have it. If neither option is available, consider stair repeats in your house or going for a snowy hike later in the day. If you have a bike on your turbo, you can roll one of the workouts below. Lots of options. No easy way!
If you are outdoors:
10x (30” Build to fast/60” Easy)If you are on a treadmill:
10x (30” Fast at 3-6% Grade/Step off and rest on the rails for 30”). Finish with 5’ flat and fast. ALWAYS WEAR YOUR SAFETY STRAP.February 11, 2021
When the going gets tough, the tough keep running. G9 was in excellent condition this morning but no guarantees for tomorrow. Please adjust your workout/pace as appropriate to the conditions.
3-5x:
(1.5 Laps of G9 at a Steady pace with Mod-hard up the G9 hill/.5 lap Easy back to the start)No Easy Way!
Snow update. G9 has a loop plowed but it will be slow running. Temps aren’t bad and it is very pretty.
February 9, 2021
SNOW! I am unsure if G9 will be plowed in the am. If you choose to show up, your running options may be limited. With that in mind, two choices:
Run the parking rows with every other row fast.
OR
3-5x Repeats of the long hill.
Please be safe and make good choices.
February 4, 2021
In addition to Pepe Le Peu and our herd of rabbits, G9 has a new mascot! Lindsay had a face to face meeting with a fox on the hill by the baseball stadium. Now we just need a bobcat sighting!
For tomorrow:
3 Laps of G9 Mod Hard/2’ Easy
2 Laps of G9 Mod Hard/2’ Easy
1 Lap of G9 Mod Hard/2’ Easy-Need more? Push the uphills and resume Mod Hard pace on the downhills.
-Need less? Start at 2!
No easy way.
The weather outside will be frightful…but the workouts will be delightful. I have a little contest with myself each winter about the lowest temp I will tolerate to run. Eventually I crack and hit the treadmill, especially on the long stuff. I am learning to bring a Yeti with hot tea in it. It tends to be easily drinkable by the end of my run. I got tired of frozen water bottles. When the going gets tough, the tough wear more clothing…
