Week of 4/8/19: Workouts,

Hi Folks,

Updated 4/13/19: STOW LAKE STAMPEDE 5K is on Sunday! A good solid race where the field will pull you along to a good time.

Updated 4/8/19, 8:35 pm: CANCELLING Tuesday Tempo run due to most of the group out during Spring Break.

This Tuesday we’ll get in a Tempo workout as an alternative to the increased hill training you’ve been putting in as you prepare for Dipsea. Maintaining some track and tempo will help you keep that leg turnover going; you still want to be able to race the flats and downhills.

4/9/19 TUESDAY 8:15 am. There will be NO Tempo workout due to Spring Break: most of the group not in town.

4/10/19 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Changed 100 Swings routine, the Circuit followed by deadlifts.

4/11/19 THURSDAY 7:30 am and 8:15 am TRACK at COM. If most of you missed last Thursday’s session while I was away; we’ll do it this week ( 12 x 400 (3′). The backup workout: 6 x 20 meters, 2 x100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (3′) , 4 x 200 (200), 2 x 100 (100).

4/13/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Weather looks excellent this time (last Saturday we did dodge the bullet: rain arrived after the workout and we had packed up the equipment). Arrive a bit earlier to get in your warm-up run; then proceed up the entry road to first level where I’ll have the exercise stations set up. You’ll do four sets of exercises interspersed with with four sets of five hill repeats. Then you’ll finish with tire pulls and loaded carries.

4/14/19 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K. Meet at Peacock Meadow and JFK Drive. A solid 5K to have on your Calendar: the group will push you.

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