Looks like we have a good week of clear and cool weather this week so everyone can get back on track working towards their Spring event goals.
This Sunday morning we have our February “Mustard Ride” in the Napa Valley with a variety of distances in rectangular format from 13,17 and 25 miles. We meet at 9:30 by the little park at the north end of Yountville. From there we’ll ride north on Hwy 29 for about five miles, right on 68/128 to Silverado Trail, go right and south on Silverado Trail for five miles and turn onto Yountville Crossover Rd back to the park in town for about 16 miles. Others can continue five miles and turn on Oak Knoll Ave and continue the two miles to Hwy 29, cross over at the light, and onto the Napa Valley Vine Trail bike path back to Yountville (25 miles total). Grab a lunch and then head back and you should be in time for the Super Bowl game with time to spare.
If this ride fit doesn’t fit in this weekend, we’ll have the next ride again in Napa from Yountville on March 5th, the day of the Napa Marathon when Silverado Trail will have no car traffic.
2/7/23 TUESDAY. TEMPO. After the mile warm-up you’ll get in a 6′ Tempo at 10K pace (2′ easy) – 8′ Tempo (2′ easy) – 6′ Tempo , then run to finish the run.
2/8/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ FINISHER SET/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Get in your warm-up exercises, mobility movements prior to the Circuit.
Deficit KB Sumo Deadlift / O’Head BB Squats
Squat to Stand Stretch
Incline Push Up
DBL KB Swing Clean to Rack
LandMine 180 degrees / Bent Row
2 x 6 Heavy Swings
Waiters Carry / Farmer Carry
Finisher: Row 250 / Farmer Carry; do two rounds.
2/9/23 THURSDAY. SPEED-WORK at your local track. Run the warm-up mile, get in drills and 6 x 30 meter pick-ups. 2 x 150 (50) then
8 x 400 ( on the 2′ / 2:30/ or 3′ including the 400 depending on your pace), 1 x 1000….
2/11/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM in LOT C at the Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley area. Arrive ahead of time to get in your warm-up run and exercises prior to starting the exercises and hill repeats.
2/12/23 SUNDAY. 9:30 AM our own MUSTARD RIDE in Napa Valley ( see above).