Week of 8/26/19 – 9/1/19: Workouts for Wed/Th/Sat. and sample daily workout.

Hi Folks,

Updated 8/29/19: Saturday Hill Repeats are a GO! So far: Andy, Paula, and Hunter Valla, Shirley D, Gerald A, Judi S are joining in. LMK if you are participating, okay?

It will be a warm week, so I suggest early morning run or workout so you avoid the stress of training in the heat. I will be adding to this posting during the week, so check it for training tips and sample workouts you can do at home or in the gym. Most of you are back into your routine now that school is back in session; some of the workouts you’ll still do on your own until we have a group of five or more.

Sunday, Sept. 15th from 4 pm on we’ll have our workout groups come together for a social gathering at Terrapin in San Rafael ( off East Francisco blvd). LMK or Gayle Shimokaji know if you are attending. We figured that Sunday afternoon would be less crowded and noisy than a Saturday night, which most of you could not do. Gives us several hours to visit and still not make it too late for the start of the work week on Monday.

8/27/19 TUESDAY...TEMPO day. Either do on the MV Bike path or in your area by time. Workout: .5M Tempo/.5 Easy; repeat three times. Or, by time do: 3:30 Tempo/. 2′ easy.

8/28/19 WEDNESDAY 7:45 warm-up, 8am Start for MADISON AV GYM Workout with Kees at Warren’s. We’ll get in the 100 Swings and several key exercises in between. Then it’s the Circuit followed by Trap Bar deadlifts or barbell deadlifts.

8/29/19 THURSDAY 7:30 am Group meets for TRACK session at COM. after warmup run, 8 x 20 meters, 2 x 100 (100), 2 x 200 (200): then 2 x 800 (200), 1 x 600 (200), 2 x 400 (on 3′), 2 x 300 (100), 2 x 150 (50).

“A” group people for second round just add 2 x 400 (2:30)

8/3119 SATURDAY. 7:45 am warm-up; 8 am it starts. HILL REPEATS/Cross Training. at Olivett College off Seminary Drive. 20 hill repeats interspersed with 4 exercise stations . Followed by Loaded Carries and Trapbar deadlift. Text if you are attending.

So far coming are: Andy, Paula, Hunter, Shirley, Judi S, Gerald A.,