Week of 2/11/19: Workouts, Tuesday Tempo is on, no TH Track; Saturday HR/Cross Training likely

Hi Folks,

Updated 2/15/19, 6:30 pm : Hill Repeats/Cross Training are on for Saturday: rain will be on now and then; we should be okay.

Edited 2/12/19: Finally have the blog name you’ll use from here onward: keestraining.blog.

Again, we have a week of on and off rain so plan accordingly; Wednesday and Thursday look very wet, so we will not have the Track workout. I usually suggest that when you run on a rainy day, keep it to a 35-45 minute run at steady pace; wear a water resistant to waterproof windbreaker. Then change out of the wet running gear, put newspaper in your shoes after removing the liners. They’ll be ready to go after you do this once or twice.

We had sunny skies for Sunday’s “Tunnel of Love” Couples Relay which was held on a new course that included a run out/back on the bike path through the tunnel that connects Larkspur Landing area to Anderson Drive in San Rafael.

2/12/19 TUESDAY 8:15 am TEMPO workout starting out from north end of bike path. Some park by Middle School, others by Hauke Park. Weather will cooperate!

2/13/19 WEDNESDAY 8:15 am MADISON AV GYM workout. at Warren’s with Kees. “100 Swings /mobility routine”, Circuit, Deadlifts. Be ready for driving rain during the 7-9 hours; right during commute time – be careful.

2/14/19 THURSDAY 8;15 am start for TRACK at COM. No track today due to rain. A mix of intervals with shorter intervals emphasized this week. 6 x 20 meters, 2 x 100 (100), 2 x 150 (50): 3 x 400 (3′), 2 x 300 (100), 2 x 200 (200); 2 x 400 (3′), 1 x 300 (100), 1 x 200 (200), 2 x 150 (50).

2/16/19 SATURDAY 7:30 am SATURDAY HR/Cross Training  are on for Saturday.at Seminary College off Seminary Drive. Park near entry road to the College along Seminary Drive. Arrive early to get in your warm-up run and meet up at the first level road where I have the exercise stations set up. there will be four sets of exercises interspersed 4 x 5 hill repeats.

2/17/19 SUNDAY 9 am TCRS – VERISSIMO/O’HARE PARK, 4.4M,Novato. (see Tamalparunners.org)

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