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October 20, 2020
For tomorrow:
2x (2 Laps of G9 at Half Marathon Pace/2’ Walk)
2x (1 Lap of G9 at 10K Pace/2’ Walk)
2x (.5 Lap of G9 at 5K Pace/2’ Walk)
2x (.25 Lap of G9 FAST/2’ Walk)If you are short on time, start with the 1 lap intervals. Physical distance start kicks off at 6:10am. Less than two weeks until our Quarter and Half Marathon G9 Races!
No easy way!
October 13th
Getting closer to our Half Marathon or Quarter Marathon race! More pace work ahead.
2-4x:
1’ 5K Pace/1’ Easy
2’ 10K Pace/1’ Easy
4’ Half-Marathon Pace/1’ Easy
2’ 10K Pace/1’ Easy
1’ 5K Pace/1’ EasyWe will start at 6:10am. No easy way!
I have had a great experience with our Sole. My dream treadmill would be a Woodway but I don’t use it enough to justify the expense. I would consider spending a bit of extra money on a Roku TV (if you don’t have one available in the room you will be using) and some quality fans.
I may purchase one of these: Runn Smart Treadmill Center It will give you an accurate distance measurement and you can use it with Zwift too.
Anyone else?
October 8, 2020
Great turnout on Tuesday. For tomorrow:
2-5x (2 Laps of G9/2’ Easy)
-Pace the first 1.5 laps at your half-marathon pace and the last .5 lap at your 10K to 5K pace.No easy way!
I checked out the Clear Creek trail yesterday. If we start at the Church Lane entrance and run to Tapp Road the distance is approximately 2.5 miles. There are signs on the Clear Creek delineating each quarter mile. I propose two laps ~ 10 miles plus a shorter last loop turning around at the 1.5-mile sign. For the people doing the quarter marathon, I would suggest one lap ~ 5 miles plus a shorter last loop turning around at the 1.25-mile sign. Thoughts?
October 6, 2020
The hills are still alive with the sounds of G9’ers. Meet at 6:10 am at the base of the G9 hill:
5-15x (30” Fast/Walk or Easy jog back to the start)
-On the fast cap your effort at 95%
No easy way!
Ask and you shall receive! Special thanks to our G9RC member Liz Demoss for sharing her work with her Mom, Mary, and us.
I just posted this article on why you might see me holding back during some training sessions: 7 Steps to the Top of Your Age Group
I am very interested in adding that function but I would need a few paying subscribers to justify the expense. Love the ideas, thank you!
