Week of 10/21/19: Workouts, Wed Circuit, Th track, Sat HR/XTraining

Hi Folks,

I enjoyed riding the Foxy’s Fall Century ( I did the 100K, not 100 mile) in the Davis and surrounding area with all its walnut groves, ranches and the greener sections by the mountain range to the West. I was especially impressed by a young 13 year old rider and his father who I met 30 miles into the ride; they were cruising a good 13-17 mph so we rode together for a good portion of the course. It’s fun to see such an enthusiastic young rider take up the sport – and that he’s developed such a solid endurance base.

Looks like we have a warm week ahead of us, so training will be pleasant.

10/24/19 WEDNESDAY 8am start. MADISON AV GYM workout with Kees at Warren’s. Warm-up, “100 Swings/Mobility routine”, Circuit, Deadlifts.

10/25/19 THURSDAY 8:30 am start. TRACK at COM. Get in your short warm-up run and be ready at 8:30 for the 8 x 20 meters, 2 x 100 (100): We’ll change it up this week with relay format for the 400’s which can be done in twos and threes; while one pair runs their 400, the other one or two runners take their turn after the first pair tags off. So the pair that finished the 400 get to rest the time it takes the others to run their 400.

2 x 200 (200); 3 x 400 in relay format followed by a brief rest then; 4 x 400 again in relay format…should be fun!

10/27/19 SATURDAY 8 am start for HILL REPEATS/CROSS TRAINING at Olivet Seminary, off Seminary Rd. Arrive prior to the start, park along Seminary Rd; then after the warm-up go up to the first level of the college where we have the exercise stations.

joining in: Shirley, Andy, Paula V, Hunter, Hans, Judi, Elizabeth, Tom,

TRAINING: mini- workout

Double kettlebell (or dumbbells) front squats 8-5-5-5reps alternated with Lat Pulldowns or inverted rows or pull-ups assist machine for 8-5-5-5 reps. Not too long and allows for kettlebell swings and Turkish Get Ups the next day.