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Rules of the Road

Facts: G9 Running Crew

The Gate 9 Running Crew meets at 6:10am on Tuesday and Thursdays at the Gate 9 Purple Lot. All members are vaxxed. The entrance is on N Dunn St. near the Bypass. Our route is a half mile loop that allows all members (walkers to elite runners) to support each other during our training. Membership is not required to participate. If you want access to the forum for questions about training and our library, please consider Becoming a Member today! Login here. No Easy Way!

Join the team on Strava: https://www.strava.com/clubs/491089/

Where we meet:

Training Zone Guide:

Identifying your target zone.

Personal Health: 

Before you begin your training, please contact your physician to do the following:

  1. Physical Exam
  2. Blood tests to check Lipid Panel (cholesterol), Thyroid Panel, CBC (red/white blood cell panels), Vitamin B, Vitamin D, Iron/ferritin panel, optional DEXA Scan for body composition profile, and Testosterone (yes, even for women).

Remember to check our Forum for lots of helpful info!

Categories
Daily G9 Workouts

April 2021

*** Please note that this will be the last week I will publish our training the night before G9 *** April 29, 2021 2-4x (8’ Half Marathon to 10K pace/1’…

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Racing Training

Up and Over

A few years after I started my business (almost 25 years ago), I approached a business broker about selling. Profits were bleak and the hours were long.

It wasn’t until I prepared to release the business that I realized how much I loved it. In that moment, everything changed. I climbed the hill and pushed over into the magical descent into my life now.

I went up and over.

Even in a Pandemic we get Up and Over Together Despite our Distance!

If you are a triathlete, chances are you have raced on some hilly courses. Most of us attack the hill (well, the first third of the hill). Then we hang on for dear life on the back half. As we approach the top, we back off, stop pedaling and coast down the other side.

The top triathletes don’t attack the hill; they climb the hill at a challenging effort. They save their strongest efforts for the last third of the hill. As they approach the top they never, ever stop pedaling. They go strong over the crest and the first third of the descent.

How do you know if you are riding rollers/hills correctly? Check your VI (variability index on TrainingPeaks) from your last race. A VI benchmark of 1.05 or less sets you up for a great run. A VI over 1.05 means that your effort was choppy and you burned too many “matches” to run well.

Two mantras I use when racing hills (my ABPs):

  • Always Be Pedaling. This is especially true for small units. Anytime my speed is under 28mph I am pedaling. Rarely does my speed racing exceed that number.
  • Always Be Pushing. When the course is fast, it is easy to coast and rest. Resting is for after your race.

The key is to practice up and over in training. How do you know you are doing it right? When you no longer see the downhill as a time to rest. As you “flatten out the course” it all becomes work.

I find up and over applies to more than racing. I no longer look to coast in anything; my family, health and business. Anytime something is hard in my life, I have faith in my ability to push through. But when I reach my breaking point, I know that the descent is just on the other side. Instead of quitting, I remember that I just need to push up and over.

See you on the other side. No Easy Way!

Categories
Daily G9 Workouts

March 2021

March 30, 2021 6:10am start! 5-8x (1′ Fast/2′ Easy)-This is not pace focused. I want you to feel smooth, light and fast. Finish with:2-4x (30″ Hills fast/Easy return to the…

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Daily G9 Workouts

February 2021

February 25, 2021 For tomorrow 15’ to 30’ as: Laps of G9 steady to mod-hard pace. When you make the turn up the G9 hill, increase your pace until the…

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Racing Training

Frostbite Series Standings

Great turnout today. Thanks to Alex for the reconnaissance yesterday to make sure the trail was snow free and salted. So proud of everyone’s effort this winter. Pandemic training demanded some new challenges and everyone rose to the occasion! BBC Gift Certificates will be delivered at G9 for everyone that completed the series. No easy way but carbs help!

5 Miler for some today and others tomorrow. Temps were cold and windy. Just what a Frostbite series demands! Shout out to Santa on his PR! Great team work today.

Our 3K weather was fantastic. Temps were around 50 degrees with very little wind. I think everyone liked the late kick off. Special thanks to Danielle and Tats for showing up with our Turkey mascot to start the race. If anyone participated virtually, please let me know and I will add you to the list. You don’t have to do the 3K to participate in the series! You can do one, two, or three events. No easy way!

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Daily G9 Workouts

January 2021

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…

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Daily G9 Workouts Strength

31 Days of Strength

I have now created a separate page for our 31 Days of Strength. You can find it under the site menu! +++ This challenge is for G9RC members only. January…

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Daily G9 Workouts Training

December 2020

December first we kick off our 25 Days of Running. See rules and daily form here. Every Monday and Wednesday evening you will find a specific workout for Tuesdays and…

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Training

Run Watch Settings

Please watch this video for suggested settings. If you are unsure how to set up a page on your watch, Garmin and any other company will have video tutorials to help you.

Categories
Daily G9 Workouts

November 2020

November 26, 2020 The first race in our Frostbite series starts tomorrow with the 3K! 7:30am start at G9. If you need a pre-race warm up, please check the Forum…

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