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This is a great read from Philip Skiba, MD. He has coached some of my pro triathlete friends and has been on the medical frontlines during Covid. He was also a consultant on the Nike Breaking 2 project. Exercising After Covid: What you Need to Know
Fantastic and congrats to both of you. If possible keep it rolling. Especially when the weather is challenging outdoors. In February, I will roll M/W/F upper body and T/Th Lower/Core. No easy way!
Last Leaderboard is live! If you ran and I didn’t get you counted please drop a note on this thread. Thank you.
I think the roads will be clear but G9 will probably be snowy. Less plowing with the students gone! I will get there early and post conditions.
January 28, 2021
***Last run/race in our Frostbite Series is Saturday. Please see the thread in the forum for the details.
If you are running the Frostbite 10 Miler fast, consider taking Thursday off. If you are running the race as a tempo run, consider 20-40′ Easy on Thursday. You will find a thread on pre-race training in the Forum if you are looking to do a warm up on Saturday.
If you are not running the 10 miler:
-Insert 3-5x (5′ Mod-Hard/3′ Easy)No easy way.
January 26, 2021
Reminder that the Frostbite series ends Saturday with a 10 Miler. Details to follow in the Forum.
For tomorrow:
5-15x (30” Fast/2’ Easy)No easy way!
January 21, 2021
If you haven’t seen Lynne’s update on Facebook, please check it out. She inspires all of us. And you should feel lighter after today and faster tomorrow!
2-4x:
(One lap of G9 Steady/One lap of G9 Moderately hard/One lap of G9 Steady/2’ Easy)-Steady is marathon pace, Moderate Hard is Half Marathon pace. And it is still very early in the year. Accept the pace you are now and don’t try to run the pace you had at your fittest point last year.
No easy way!
January 19, 2021
Might be a bit messy tomorrow with some snow.
For tomorrow use the long hill as it is usually salted.
2-5x (Run up the hill as 20” Fast/40” Easy until you get to the top by the baseball stadium and repeat 20” Fast/40” Easy on the return/1’ Rest when you get back to the start)
When it gets hard, dig deep for Lynne. She will be digging deeper tomorrow.
No easy way!
January 19, 2021
Might be a bit messy tomorrow with some snow.
For tomorrow use the long hill as it is usually salted.
2-5x (Run up the hill as 20” Fast/40” Easy until you get to the top by the baseball stadium and repeat 20” Fast/40” Easy on the return/1’ Rest when you get back to the start)
When it gets hard, dig deep for Lynne. She will be digging deeper tomorrow.
No easy way!
January 12, 2021
For tomorrow:
2x (Long hill to top by baseball stadium/Easy to start)
2x (Long hill to stop sign before baseball stadium hill/Easy return to the start)
2x (Long hill to stop sign at top of G9 hill/Easy return to the start)-Start the first two reps at Half Marathon Pace. As the intervals get shorter increase pace as you feel.
-Need more? Repeat the set.No easy way!
January 7th, 2021
Today was harrowing between the pandemic and the insurrection. I love training because when things are dark, it can provide a brief respite in the moment. However, sometimes it isn’t helpful either. If you are struggling right now, do the thing that you most need right now for your health; perhaps it is sleeping in or hopefully, it may be joining the Crew for our regular run. Either way, you always have friendship and support with our G9 Race Crew.
For tomorrow:
2-6 laps of G9 as a warm up
5-10x (1’ G9 hill moderate effort/Easy jog back to the start)
2-6 laps of G9 easy to steady-Plan on an equal number of laps of G9 for your warm up and your last set
No easy way!
This article may explain what is happening with your watch! Fix is available today!
