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December 22, 2020
Quick scheduling change: if you would like to run your Frostbite 5 miler Thursday instead of Christmas morning, please be ready to go at 6:10am at G9.
For tomorrow:
6 x 20” (G9 hill climbs/walking or jog easy recovery)
-Build your pace on the hill climbs to fast at the end.Short and simple for race week and those of you finishing your 25 days of running! No easy way.
For tomorrow, please look out for any slick spots. For those of you rolling the 25 Days of Running, you may want to run 30’ easy. For others, you might enjoy some intensity to mix things up. Just make good choices!
5x (3’ Moderately hard/2’ Easy)
– Moderately hard is half marathon pace. If the first three go well, feel free to run a bit faster on the last two. No easy way!
December 15, 2020
As you may know, our Covid risk in the community is concerning. For the time being, I am suspending the group runs. Everyone has been very respectful of physical distancing however I want to reduce any additional risk in your life and for your family. Please continue to come out to G9 but consider staggering your start time. We are too close to a vaccine to justify any additional risks.
Two choices tomorrow:
If you are new to the 25 days of running, roll your 30’ as 10’ Easy then 5x (30” Fast/2’ Easy) and finish with Easy running.If you are running well and in your groove choose the stair option. 10’ Easy then 3x (8’ Stairs/2’ Steady running). Stair pace can be steady walking or with an assortment of running/walking. Please wear a head lamp for the stairs.
I hope to see you in the am!
No easy way!
Thank you for sharing Lynne. We miss you at G9 and we are looking forward to you returning soon…
Love to you and your family.
December 10, 2020
Meet tomorrow at 6:10am for some physical distance running.
2-5x (G9 Figure 8’s as the sections perpendicular to Dunn St as build to fast/Parallel sections easy to steady)
-If you are running in our normal direction, please stay in the inside lane. When running in the opposite direction, please stay in the outside lane.
-If you are completing the 25 Days of Running, please feel free to run 30’ as you feel without intervals.No easy way!
December 8, 2020
So impressed with your 25 days of running. Great commitment everyone!
Two choices tomorrow:
If you are new to the 25 days of running, roll your 30’ as 10’ Easy then 5x (30” Fast/2’ Easy) and finish with Easy running.If you are running well and in your groove choose the stair option. 10’ Easy then 2x (8’ Stairs/5’ Steady running). Stair pace can be steady walking or with an assortment of running/walking. If you are local meet at the baseball stadium stairs at 6:10am.
No easy way!
December 3, 2020
Guest workout tomorrow provided by G9 member Doug Liedle! Lindsay and Kelly will meet you all at 6:10am. I had an incidental and very short potential exposure to Covid. I will be running but avoiding you all.
For tomorrow:
1-2x: (10”/20”/30”/40”/50”/60” intervals at 10K or mod-hard pace with 30” Easy or walk after each interval)No easy way!
I use Strava segments. You can create a segment and it will calculate the grade. If you have a Garmin bike computer, it can tell you the grade while riding the route. Also if you have a Garmin watch, you can add an iConnect App that can compute the grade.
Thanks for sending me down this rabbit hole! Much more complicated than I imagined: Calculating Distance Strava
I don’t look at my Garmin app. Training Peaks is my go-to for recording and analysis. Hope that helps.
You can find your online form to register your runs here: December 25 Days of Running
Rules are below the form. Anyone is welcome to join in the fun!
