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I want to make this as inclusive as possible but also give you a goal that increases your frequency/volume of running. What do you suggest?
November 19, 2020
A bit warmer tomorrow but expect some wind.
2-4x (4’ Steady/3’ Mod-hard/2’ Fast/1’ Easy)
Or you can pace as Marathon pace/Half Marathon Pace/10K-5K pace. No easy way!
November 17, 2020
Hope everyone is doing well. Meet tomorrow at 6:10 am at the base of the IU Baseball stairs.
We will do 10’ of assorted stair climbs based on your current fitness. More info when we gather. Finish with 20’ of running at marathon pace or steady.
No easy way!
November 10, 2020
Last warm weather running tomorrow morning. Meet at 6:10am if you would like some physical distance company.
2-5x (Steady long uphills from our start to the top of the IU Baseball stadium hill/Easy jog back to the start)
No easy way!
November 5, 2020
Warmer temps tomorrow. Meet at 6:10 am. Two choices:
20-40’ Easy
OR
2-6 loops of G9 with the sections perpendicular to Dunn as build pace as you feel.
October 29, 2020
Tomorrow will have lots of rain in our forecast. Two choices for tomorrow:
Pre-race REST DAY
or
20-30’ Easy run
-I will not be there in the am. Be safe and rest well or enjoy your easy run.
Coronavirus Disease and 2019 and the Athletic Heart
This study has flow charts on how to handle your training with Covid whether you are a recreational master’s athlete or competitive athlete. Bottom line, stop training as soon as you are symptomatic or test positive. The flow charts will help you decide with your medical practitioner if you need additional testing to resume activity. Stay safe and well!
October 27, 2020
Last focused session before our G9 quarter/half marathon!Meet at 6:10am.
2-3x (Two laps of G9/3’ Easy jogging)
Pacing is half marathon race pace or 10K pace. Resist the urge to go faster! Striving for our minimum effective dose. No easy way!
I think it would be great if you focus on negative splitting this race despite the “assertive” pace. At the end of the day, each course and weather conditions will determine our final time. Our goal is to execute the best possible race within our current form/fitness.
I do think my vDot is a good snapshot of where I am right now. I also have significant experience using my heart rate to race. I will set my race parameters using both of those metrics.
I typically like to pace a half marathon as follows:
0 – 3.1 miles is about settling into the race. I may be a touch slower than my goal pace.
3.1 – 10 miles is about doing the work. Running at race pace and ticking off the miles
10 – 13.1 miles I focus on lifting my effort, finishing strong, and emptying my tank at faster than race pace.I will be using walk breaks to hydrate and fuel too.
I know you are fit right now. I would love to see you finish this one strong by holding back a bit in the beginning! No easy way.
