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A reminder that you can do multiple strength workouts on one day. Upper/Lower or Lower/Saturday Core. This will allow you to bank a day or two for your 31 workouts.
Hi Katie, so generous of you to offer your medicine ball. If you bring it to Gate 9, I will make sure someone on the team gets it. I have one at home and it is great for Russian Twists.
I generally get 300 to 500 miles out of my lighter shoes or I wait until my feet start bugging me a bit. I have heard the 1080’s last longer and I am hopeful that they will. I just got a pair myself and I am slowly breaking them in with some shorter runs.
Great questions! Thank you. This week you are just doing one set of each exercise for thirty seconds with thirty to sixty seconds rest between exercises. You can find more info described here.
The sheet I used has four sets for anyone advanced in their training or as you add more sets if desired this month. Not everyone will be doing the same work. The first box under each set is to record the number of reps or time you completed and the second box under each set is to record any weight you might have used.
Keep the questions coming! Thank you.
Happy New Year. You will find everything you need for your 31 Days of Strength on the new site page of the same name. Kick off your year by starting today and recording your completed workout on the form on that page. We are always stronger together. No easy way!
December 31, 2020
After tomorrow the December posts will be locked on the G9RC page for members only. Please see the forum post on the 31 Days of Strength for our January challenge.
Our last run of the year tomorrow! And it was a year to remember and one to forget. Two choices for tomorrow:
If G9 is slippery due to ice:
Run the parking lot rows as the odd ones towards the G9 hill as build to moderate and the evens downhill as easy. You can do as many full sets as you have time.If G9 is salted and melted:
4-6 laps of G9 as each lap slightly faster than the last. Build as you feel.No easy way!
Great job on the 25 days! I am sorry to hear about your ITB. If you look in the forum, there is a nice thread on some stretches that may be helpful.
When considering new shoes, I only have two criteria; heel-toe drop between 8mm and 10mm (I have been prone to calf/Achilles issues with “flatter” shoes) and comfort. I do overpronate and I have one leg longer than the other (not uncommon). I find my body stays healthy with a neutral shoe rather than a stability shoe to correct overpronation.
If you are okay with the Covid risk, I would go to the running store you trust and try on lots of shoes. Before you do, ask for a great pair of running socks that you like. This can help dial in the right fit. Find a shoe that fits great and jump on their treadmill to check the feel. If you can find one that fits well without an insert, then that may be the right shoe for you.
Dave Jewell is a shoe expert whose advice has helped me during my career. He just published a list of his favorite shoes from this year. I am giving the New Balance 1080 a try this week as it should last more miles than I am getting out of my current shoe. Hope that helps.
Anyone else on the team with advice?
Hi Katie, I would review recommendations on dcrainmaker.com. The 945 is a great watch. I have the 935 (no music storage) and it has worked great. Coros is coming along nicely with their watch as well and is targeted towards the ultra market with a crazy amount of battery life. I would review your health insurance coverage as you probably get a significant discount on one of the common GPS watches. Enjoy!
December 29, 2020
It might be a touch chilly tomorrow. Remember there is no bad weather, just poor clothing choices. 😉
4-8x (Half lap of G9 moderate to fast/Easy recovery on intersecting road back to the start)
-No pace pressure. You can split and do an equal amount of segments uphill and an equal amount downhill. Keep this relaxed with a bit of work. We are still enjoying our holidays.
No easy way!
Great turnout today despite the cold temps and the biting wind. Frostbite Series updated: here. If you ran it virtually or will run it tomorrow, please message me and I will get you added. No easy way.
We had a solid group finish their 5 miler today. If you are running virtually or tomorrow, please let me know and I will check you off on the standings! No easy way!
