Week of 5/6/19: Workouts, Schedule during May and June

Hi Folks,

Updated 5/8/19: Track workout; I’ll likely be there. It is posted for the B & C gps. No Saturday workout due to Mother’s Day weekend.

The four master from Peru was sailing out the Gate as the group was doing hill repeats by the Bridge. Quite a site!

A reminder that this blog is a way for me to keep my workout groups updated with the weekly workouts, provide training tips (I’m sorry I’ve lost my official articles on Tempo,Cross Training, the Marathon, Supplemental Training, Indoor Training , the “Why” for the training I write up, and more: malware got them and so had to do a new blog).

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea!

DIPSEA: Get used to running from the start of the Dipsea to top of Dynamite and back; to the Rain Forest and back; to top of Cardiac and back. To top of Cardiac and back gives you about 8 miles: a solid training run. It also gives you a long downhill going back to the creek at Muir Woods (acclimate those quads); cross the parking lot and then back up the paved road for a long uphill tempo effort which will be longer than Insult Hill. It will save you time, give you a strong specific practice run, and get you back in time for the day’s activities.

If you’ve been getting in regular mileage get in a double Dipsea practice run by this weekend on next; run it easy, i.e., don’t “hammer ” the downhills. If your mileage is not 30 per week I’d pass on DDipsea workout.

5/7/19 TUESDAY 8:15 am TEMPO if we have four or more for the workout; so LMK if you are joining in. (so far Michelle is in…). Only one responded, so I will cancel tomorrow’s workout.

5/8/19 WEDNESDAY 7:30 am MADISON AV GYM workout at Warren’s with Kees. We’ll get in the mobility/100 swings routine, followed by the Circuit and finish with deadlifts.

5/9/19 THURSDAY 8:15 am TRACK at COM. Let’s see if we have four or more for the workout; I’ll likely see you there for the last workout before leaving for out of town. So far: Maggie F., Eve Pell, Dr. Elmo…More tba. After the usual warm-up:

B gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 150 (50), 2 x 100 (100)… Dipsea bonus: 1 x 800.

C gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 200 (200), 1 x 400 (3′), 1 x 200 (200), 2 x 150 (50), 2 x 100 (100).

5/11/19 SATURDAY 7:30 am HILL REPEATS/CROSS TRAINING. They decided no Saturday HR due to Mother’s Day weekend. But Alyce and Michelle will have it the following Saturday and will bring the equipment. I’ve provided the workout routines. They will email the members of the group.

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