Week of 3/4/19: Workouts, Tuesday workout not likely, Saturday a likely go.

Updated 3/8/19: 8:45 pm: It will likely rain Saturday morning ( 80%), but I will come by in any case and see if it turns out to be a drizzle or a downpour. We can decide if we do a modified workout or the full version.

( I’m having a bit of a learning curve with the new WordPress and blog: getting some odd formatting and HTML sections. It did result in losing a section on the Napa Marathon and Kathy Johnson’s good marathon result. )

Indoor Workouts ( continued): Look at the previous’s week post for five of the workouts. Another one to for leg strength and fitness during the rainy season: Box Jumps or step-ups x 5 R/L legs while holding dumbbells followed by 250 meter Row; then x 20 KB Swings. Rest one minute; repeat the series three times.

Training Tip for at the Track: It’s an oval, not especially exciting, but it provides exact distances which is excellent for pacing practice. When pacing the 200’s, 400’s, 600’s, 800’s, 1000’s and other track distances are you paying attention to your perceived effort, stride cadence and watch. When I have the group practice say, 800’s at 5k pace are you paying attention to every 200 split to see if you’re on pace? When I have you run an 800 without using your watch can you hit the goal pace within 1-3 seconds? The idea is to do “perfect practice”, i.e., paying attention to hitting the splits accurately and noting the perceived effort while doing the workouts. .

Disciplined pacing becomes especially critical when you enter a race because the tendency is for most people to start out too quickly. Nailing down accurate pacing on the track can help you maintain a controlled pace during the first one-third to half of the race and produce your best finish time. Most distance running records are set with either even pacing or negative splits.

3/5/19 TUESDAY ..Supposed to be Hill Repeats this day, but I think it’s a #2 storm forecasted, so we’ll pass on the workout. 

3/6/19 WEDNESDAY 8:15 am. MADISON AV GYM workout at Warren’s with Kees. We’ll do our 100 swings in sets interspersed with mobility exercises; then followed by a Circuit and finishing with deadlifts.

3/7/19 THURSDAY 8:15 start for TRACK at COM. Keeping to the shorter intervals for now; once the rains lessen we’ll change the interval sessions. After the few drills, 6 x 20 meters, 2 x 100 (100); 2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), ; 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)…Then run a 400 @ 5K pace , but without using a watch; I’ll give you your finish time.

3/9/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training workout at the Seminary College off Seminary Drive. Let’s see what the weather forecast will be! I will come to the workout to see what the status is in the morning.


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