Hi Folks,
Updated 4/24/19: no official track workout on TH due to lower turnout than normal. There won’t be a Saturday Hill Repeats workout either ( we are out of town).
I’ll be updating later due to appointments today, but there will be changes this week for our workout sessions. We’ll be away on Saturday doing the Ride Around The Buttes and visiting old college friends while in the Colusa area. If a couple members of the group want to pick up key kettlebell and dumbbell weights and the workout boards for the session; we can arrange that in advance.
4/23/19 TUESDAY …On your own as I have doctor appointment during that same hour. Weather will be very good for a solid run or out/back Dipsea practice.
4/24/19 WEDNESDAY 7:30 warm-up; 7:45 workout begins for MADISON AV GYM workout with Kees at Warren’s.
4/25/19 THURSDAY 8:15 am start (not show up; warm-up prior to 8:15 start) for TRACK. After your warm-up run, 6 x 20 meter pickups, 2 x 100 (100):
Two rounds: ( 1000 (200), 600 (200), 300 (100))
4/27/19 SATURDAY , No HILL REPEATS/Cross Training: I am out of town.
RESULTS:
Women’s finish: Worknesh Degefa, ETH, had run a 2:17 twelve weeks earlier in Dubai on a flat course; how she would fare over the Newton Hills was where the other competitors were counting on her fading. That didn’t happen as she held about a three minute lead. It was the talented and smart runner, Edna Kiplagat, 39 of Kenya, who decided just before Heartbreak Hill to begin the chase after Degefa. Kiplagat has won Boston in 2017 and the Marathon Majors twice; she’s been racing since before 2010, been at the top of her game for years – but taken long breaks in between competitions to have children and other priorities.
She ran the 10K between 30–40K in 33:08 and ended closing the gap to the winner by 42 seconds. Degefa won in 2:23:31 and Kiplagat in 2:24;13. If she had started the chase a mile or two earlier she would have caught Degefa, but still a remarkable effort for the second place win.
1984 Gold medalist for the Olympic marathon in Los Angeles, JOAN BENOIT, 61 ran a 3:04 at Boston this year (just over 7 minute miles). I think she is doing Chicago again this year in October. Way to be the example, Joanie!
Men’s finish: Take a look on YouTube at the men’s push to the finish with three runners running shoulder to shoulder at about 4:30 pace over the last 5K. The 35K-40K split was 14:29 and the 26th mile was run in 4:32 with Lawrence Cherono edging out Lelisa Desisa, who has won Boston twice. I can’t imagine to painful effort those two went through as they pushed with maximum effort to the finish. The last thing I’d ever think about is having to sprint to the finish! Kenneth Kipkemoi finished third in 2:08:07. I am guessing that the coaches now tell the elite to put the hammer down with 5K to go because that certainly separated them from the rest of the field within short order.
Americans Scott Fauber ran a PR of 2:09:09 and Olympian, Jared Ward ran 2:09:25 for his PR; both made the US Olympic Trials which will be held in February in Atlanta.
SUPPLEMENTAL TRAINING during April. It never fails that most of the Dipsea runners will cram training during May by running the course, which is key due to the unique nature of this tough trail. Others are upping their endurance training as they focus on a half marathon, marathon or ultra. There’s only so much energy one can expend and produce realistic results; especially if you are over 45 years old.
I had you focus on strength training during December through March while laying a mileage base. During April it’s about shifting focus to more running, once per week strength training in addition to a modified strength session on a second day ( swings, Get-Ups, deadlifts) – and maintain balance and mobility. I suggest, from experience, that you shift your focus to maintaining mobility, stretching and foam rolling, thereby avoiding setbacks from injuries – and “structural strength”, i.e. loaded carries.
Doing the “loaded carries” includes the Farmer Carry, Rack Carry and Waiter’s Carry. Do each one for one minute, twice per week and you have a total body – and core developed so you have strong frame for your sport.
The “Get – UP” done twice per week ( or more) addresses several areas of structural integrity and forcing the body to work from flat on the ground to standing. It ties the upper and lower body together to function as a unity; forces you to balance the right and left sides of the body, it’s the strongest core worker as measured by electromyography , puts the body under constant tension, and prepares you in general for sports.
I suggest you execute a number of slow repetitions without resistance, i.e., balance a sneaker on the fist of your extended arm. Each rep on one side should take a minute, holding a phase with a solid pause and hold. Gradually, use a water bottle in your hand, then a light kettlebell ( or dumbbell); gradually work up to 12kg ( 25 lb) kettlebell or dumbbell and 16 kg ( 35 lb) once that weight is carried out without straining.
I’ve caught myself neglecting this elegant and productive lift only to find that my right and left sides have become unequal: time to get back on track. Work to get in three reps on the left and right sides, three days per week. In addition 50-100 swings three days per week. Your goal off-season is to complete 100 swings ( in sets of 20) and 5 Get – Ups seven days per week. You’ll be ready as an athlete for most any activity.
KeesTraining 