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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Injury Recovery Training

Core Training

My name is Liz DeMoss I am an occupational therapist (OTR) living in Montana and a remote Gate 9 Running Crew Member. My background is a 2016 BS degree in Exercise Science from IU and a 2018 MSOT degree also from IU. I created an October Core/Pelvic Floor exercise routine and Sue would like me to share with you all!

Liz DeMoss Racing

We all know why core is important especially as runners. It keeps and maintains our upright posture during all activities. If you have ever been at a race finish line you have seen runners running in hunched over with shoulders rolled forward and hips completely unstable. This is due to a weak core that was probably completely fatigued by mile 5. What many people don’t know is that our pelvic muscles or pelvic floor is part of the core and almost always the weakest link for both men and women. To put it simply, the pelvic floor helps absorb shock especially when running, jumping, or lifting. Basically, it takes a huge beating if you are an athlete which makes it no surprise that a study in 2002 found that nearly 44% of all female athletes experience some type of urine leakage while exercising due to weak core and pelvic floor muscles. Another common side effect of a weak core and/or pelvic floor includes pelvic pain that can feel like hip/back pain which is common in runners.

The exercises that I have shared are labeled Monday, Wednesday, and Friday workouts but they can be completed any day just try to give at least one day of rest between the exercises. These are also meant to be therapy type exercises so think slow and great form rather than fast and high intensity. 

Many of the exercises also involve performing a pelvic floor contraction or “kegel”. To perform a proper kegel you will tighten or contract the muscles that you would use to stop urination midstream. Make sure you completely relax the muscles before performing another rep.  A typical pelvic floor therapy goal is to hold 10 kegels for 10 seconds each which is a bigger challenge than it sounds!

By completing pelvic floor work with regular core work you are engaging the entire core and making it stronger as a unit which will allow you to recruit and prolong the endurance of the core for a longer period during exercise. 


If you have noticed that you have had excessive pelvic pain or urine/fecal leakage while exercising look into getting in to your local pelvic floor therapist who can tailor therapy to exactly your needs and weaknesses. A quick search shows that in Bloomington IU Health has a pelvic health rehab program!

Monday Core Work
Wednesday Core Work
Friday Core Workout
Friday Core Continued

7 Steps to the Top of Your Age Group

I remember the pre-race excitement and fear of my first triathlon. I asked an Ironman finisher for advice during the transitions. She told me the key is to “take your time.” I failed to mention to her that my first triathlon was a sprint triathlon. I followed her advice perfectly. To this day my training partners make fun of me for stopping to make a cappuccino and eat a croissant during T1. It seems redundant to even mention that I finished at the back of the pack.  

How did I move to the “pointy end” of the field? I embraced the following principles:

Consistency: Doing the work every day. I have found that my body and my mind work best with an average of two hours of training per day. I make sure my workout “appointments” are kept as strictly as my family commitments and work appointments. 

Lowest Common Denominator: No, we are not revisiting algebra. This principle is a reminder that as a group of Type As we have a tendency to pick big numbers; the volume of training, the intensity of training, etc. Going big provides opportunities to miss training when you become sick or injured. In everyday training, we are best served by doing the least work possible every day to get the required training stimulus. What am I talking about?  See number 3!

Outside expert: You can save yourself lots of time, energy, and effort by hiring a professor to move you to the next level. I could have suggested hiring a coach, but I want you to expect much more from that person than just a training plan. He or she should have an unofficial graduate degree in what it takes to make the move to the top.  They do not have to have made the same move (it helps but it is not necessary!) but they have to have been a good student who becomes a great teacher.

Institutional Knowledge: If you are not logging your workout/races, taking notes on articles you read, reading books, and asking questions of your competitors, you are missing the little opportunities that can make a big difference in your performance. Be a student and take great notes. Identify trends and find new techniques.  

Technology: Your competition is using it and there is no excuse for you not embracing it. I recommend a heart rate monitor with GPS at the very least. Wrist-based heart rate is inaccurate for me, especially in colder conditions. I still rock the chest strap to get the best heart rate data. It is difficult to improve what you cannot measure.

Recovery: If you analyze your hours in a day, a very small percentage is for actual training. Your primary focus should be on what you can do to recover stronger, better, and faster. Eat like it’s your job. Sleep like it is your religion and find the little things that give you an edge on recovery: hot tub, ART, massage, etc.

Nutrition: The pointy end tends to eat from the outside loop of the supermarket.  Focusing on real food only: veggies, nuts, meats, etc. Gordo sums it up best when he advises athletes to avoid “depletion.” Your body is your vehicle, feed it the best quality fuel.

As you move up the field, choose your role models carefully. We all want to find reasons for our success. Rationalizations are not always rationale or statistically significant. Avoiding extremism is difficult in a sport that can reward extremism. As you improve, identify your principles to the pointy end.   

No easy way.

Daily G9 Workouts

October 2020

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…

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G9 10K Results

Another great race and turnout! So cool how many of you have committed to this series of races. Today required some counting, lots of G9 hills, and an appreciation for running the tangents. I am glad we had some warmer temps too. Shout out to Jan for bringing the tables for our aid stations. Congrats to Teresa Kase for the overall win for our age-graded race. Kudos to Tim Shier for his blistering 10K actual time and Lindsay Feske for winning the women’s actual time.

We had some PR’s today on a challenging course. Well done! So proud of everyone for doing the work and showing up to race. During a Pandemic, you have every reason to stay home and do your best to just be. However, each of you have chosen the path to find a challenge and be better. I know it is hard, and I admire each and everyone of you for putting in the effort and the work. I love the Lily Tomlin quote, “We are all in this alone.” G9 on Tuesdays and Thursdays reminds me that for a brief period of time, I am not alone.

No easy way!

***Reminder our race was longer than 10K!

Daily G9 Workouts

September 2020

Your Tuesday and Thursday training here! No easy way.

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G9 5K Results

Great race this morning everyone! The “my skin is on fire” heat and humidity made this one very challenging. I was impressed with everyone choosing to toe the line and give it their best effort, on a not so flat course, despite the conditions. You worked hard this month and earned your fast times.

And without further delay, this month’s winner of the 5K was, insert drum roll, Teresa Kase! She beat Tim Shier by 11 seconds. Way to go Teresa!

Next up? Our first G9 10K on September 24th starting at 6am. We are going to shake this one up a bit! There is a new running path on Fee and we will roll some loops of the IU athletic campus for some of the miles and then finish with a few loops of G9.

Please let me know if there are any errors or changes that need to be made below! There is no easy way, but it is always better together…

Daily G9 Workouts

August 2020

Your Tuesday and Thursday Training sessions here! No easy way!

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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:

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!

Racing Training

Consistent High Performance Racing

In 2015 I competed in three long distance races (70.3) and three full distance races (140.6). I won two long distance races and podiumed in all but one of the others (finished 7th in my age group). After this season, I am sitting here with a glass of bourbon and a cigarette. Okay, I am just kidding about the cigarette.

How do I race that much, race that well and not end up divorced and destitute? I use my favorite word: no. And I use it all the time, because time is my most valuable asset!

Racing on a world class level has required me to get used to imbalance and become skilled at project management. I own multiple businesses. I volunteer to serve my community and our sport. I keep all these balls in the air at once, but I do so at the pace and time that works for me.

Some examples:

  • Outsourcing. Everything from household duties to travel planning.
  • Automating. Everything from retirement/investing to bill paying.
  • Institutionalizing. I save all emails. The best part of Gmail is the search function. I use project manager software to manage different businesses. I don’t leave anything to chance.
  • Delegating. I have a team that is willing and ready to complete tasks. I search for the right people to do the right jobs and pay them well.
  • Relegating. I release things. I don’t keep doing things because that’s just the “what we have always done.”

One of the keys to my success is knowing when to stop. I take breaks after major races. I work hard in the build and I release in the recovery.

I could not do any of this without the love and support of my spouse. It is the foundation for every part of my success. As Sherry Sandberg shared, “The most important career choice is who you marry.” An axiom true for your career and your hobby. How do I take care of our marriage?

  • I complete all training by 5pm.
  • I make dinner six nights per week and we sit down together for it.
  • One night per week is date night.
  • We travel together a minimum of four weeks a year.
  • We have frequent “State of the Unions” — usually during date night. We grade every aspect of our relationship and adjust course as needed.

Want to perform at a world class stage? You must be intentional and decisive in your life. Distill what is important and act on it. I have found that dedication to triathlon has made me a better spouse, parent and business owner. Oh, and a decent triathlete too