Week of 9/30-10/6: Workouts, track slight change, Sat HR/XT

Hi Folks,

Updated on 10/4/19: Saturday Hill Repeats/ Cross Training will be on for tomorrow. Jeanie W, Judi S, and others will be there.

Last Sunday featured another remarkable Berlin Marathon as KENENISA BEKELE came from behind to run the second fastest marathon in history with a 2:01:41 – just two seconds off Kipchoge’s WR 2:01:39! Bekele had to manage a tightening hamstring during the last miles of the race; then take back the lead with a strong push for the win.

See if you can find a rebroadcast of the race; it’s worth watching both the men and women’s races: both dramatic. The men’s race became a race against the clock; the women’s a head to head battle to the finish!. Bekele has won the World XC Championships multiple times, the gold medal in 5,000 and 10,000 and several World Championships for the same distances. He has the WR for 5,000 (12:37) and 10,000 (26:17) that has stood for over 15 years!. Now he has almost set the marathon record!

TRACK at COM : I will see how turnout goes for Tuesday the workout; if only a few can make it I may switch it back to Thursday mornings ( some people cannot make Tuesdays). Note, the slightly later start time of 8:15 am to help give you time for a short warm-up.

10/1/19 TUESDAY 8:15 am start time (note change to a bit later time) for TRACK at COM. 6 x 20 meters, 2 x 150 (50); then two rounds of:

(600 (200) at 5K pace, 400 (100), 300 (jog to 200 start), 200 (rest for 1:30, then repeat))

10/2/19 WEDNESDAY 8 am start for MADISON AV GYM workout at Warren’s with Kees. Do the warm-up for shoulders, hips, knees, back and legs prior to start for the “100 Swings” routine / mobility exercises; then the Circuit, finishing with Trap bar deadlifts and regular deadlifts.

10/3/19 THURSDAY.. ( I will be out for day with family visits)

10/5/19 SATURDAY. 8 am start for HILL REPEATS/CROSS TRAINING and also 2nd option with 30 meter cadence pickups / loaded carries for those who need to improve their “quick feet”, cadence. More on this later. Meet at Olivet Seminary College, park along Seminary Drive and do warm-up short run prior to start of workout.

Sample alternative workout “A”is for those who have completed the Hill Repeat session and want to add flat ground pickups for to improve leg turnover:

  1. “Quick feet” pick- up of about 30 meters – KB Farmer Walk (1′ on coned course)
  2. Sprint 30 meters – KB Rack Walk
  3. Sprint 30 meters – Trap Bar Deadlift
  4. Sprint 30 meters – KB Waiters Walk

\][]Can repeat for a second round; depends on fitness level and how you’re doing.

Workout A:

Sprint – KB Farmer Walk

Sprint – KB or DGB (1-arm) Swings x 15

Sprint – KB Rack Carry

Sprint – Swings x 15

Sprint – Waiters Walk

Sprint – Swings x 15

Sprint – DB Farmers Walk

Sprint – Trap Bar Deadlift

Can repeat for one more round.