Coach G
Nov. 20, 2024, 4:15 p.m. • Run
30:00
16 min. Run. 10 min. Easy ending with set of 6 uphill strides. Stretch & scrape.
Coach G
Joined: June 16, 2024, 7:04 p.m.
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Recent Training Posts
Coach G
Nov. 17, 2024, 2 p.m. • Run
5.4 mi 45:00 8:19 /mi
Steady effort. End with strides: 5 x 20 sec.
Coach G
Nov. 13, 2024, 5:34 p.m. • Run
30:00
15 min. Warm-up 4 x 400m ON / OFF ~ 5:30 pace. 83, 85, 82, 81 Cool-down. Little soreness in left post tibialis. I think shoes are just worn out. 10 days out from JFK 50!
Men's GEL-Cumulus 26
Coach G
Nov. 10, 2024, 7 p.m. • Run
12.8 mi 1:30:00 7:01 /mi
Endurance run at moderate effort. 100g. Carbs. SiS Beta fuel gel at 30 min. Precision chews at 60 min. Sip of Precision electrolyte mix every 5 min. Tightness in right adductors from yesterdays strength work. Happy with the effort!
Men's Novablast 4
Coach G
Nov. 9, 2024, noon • Strength
20:00
Warm-up: 3 x 20 reps of back-ext, face pulls, hanging knee-raises, squats. 3 x 3 reps. Clean& Press a/16 kg. Double KBs. SS w/ pull-ups. 3 x 10 reps KB Swings w/ 24 kg. 3 x 19 reps: Ab-Wheel
Coach G
Nov. 6, 2024, 4:30 p.m. • Run
4.0 mi 32:00 8:00 /mi
Easy miles. Hamstrings sore from Banded curls yesterday.
Coach G
Nov. 5, 2024, 4:34 p.m. • Run
40:00
20 min. Easy run with set of uphill strides: 6 x 20 sec. Strength Circuit: 4 x 25 reps of: Back-ext., face pulls, hamstring curls, calf-raises, hanging knee-raises, squats. Left ITB tight. Left SI joint tight
Men's GEL-Cumulus 26
Coach G
Nov. 2, 2024, 12:25 p.m. • Run
16.0 mi 2:00:00 7:30 /mi
Endurance run. Moderate effort. 600 ft. Climbing. 80g. Carbs per hour. Hips a little tight.
Coach G
Nov. 1, 2024, 5 p.m. • Run
4.6 mi 40:00 8:41 /mi
Easy trail run. Steady effort. Tightness in hips, adductors, and left ITB.
Men's GEL-Cumulus 26
Men's GEL-Cumulus 26
Men's GEL-Cumulus 26
Coach G
Oct. 29, 2024, 3:30 p.m. • Run
6.0 mi 48:00 8:00 /mi
Easy miles after a lift. General strength work.
Men's GEL-Cumulus 26
Coach G
Oct. 28, 2024, 3:45 p.m. • Run
5.0 mi 39:00 7:48 /mi
20 min. Easy 12 min. Tempo (~2 miles) 7 min. Easy.
Men's Novablast 4
Coach G
Oct. 25, 2024, 4:01 p.m. • Run
16.5 mi 2:04:00 7:30 /mi
Tallman Mountain SP to Nyack Beach SP. steady moderate effort. 75 g. Carbs per hour. Flat mixed terrain w/ 600 ft. Climbing. 70% unpaved / 30% paved. Feeling good. Worried about muscle fatigue. JFK in 4 weeks! Can I go 3x farther at a lower intensity? 6:30 pace for 1 hour 7:30 pace for 2 hours 8:30 pace for 4 hours 9:30 pace for 8 hours. Muscle fatigue will happen. Hope & strength of will will remain.
Men's GEL-Cumulus 26
Men's GEL-Cumulus 26
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