Week of 11/4/19: Workouts, Wed Circuit, Th Track, Sat HR/Cross Training, Sunday 5K

Hi Folks,

Looks like we’ll have a perfect weather this week for some solid training: take advantage of it, but without overdoing any single day’s workout. I urge consistency without overdoing any one day will produce better results for most fitness enthusiasts.

I’ll need feedback from our group by Monday afternoon for the TUESDAY hill repeats by the GG Bridge. LMK if you will be attending the workout at this beautiful location.

Note that the Thursday TRACK begins at 8 am due to daylight hours change.

11/5/19 TUESDAY 8:30 am GG BRIDGE HILL REPEATS are on. Park in the Discovery Museum parking lot. We’ll do warm-up mile around the Parade Grounds.

We have: Judi, Denise, Kevin, Pam, Gayle, Kathy, Jeanie

11/6/19 WEDNESDAY 8 am start MADISON AV GYM workout with Kees at Warren’s gym.

11/7/19 THURSDAY 8 am. TRACK at COM. Ladder workout. After brief warm-up, 8x 20 meters, 2 x 100 (100:

B gp: 2 x 200 (200), 2 x 400 (3′), 1 x 800 (2′ recovery after finish), 2 x 400 (3′), 2 x 200 (200).

A gp: 400 (2:30), 600 (200), 1000 (200), 600 (200), 400 (2:30), 200 (200)

11/9/19 SATURDAY 8 am start for HILL REPEATS/Cross Training at OLIVET Seminary College off Seminary Drive. Arrive earlier to get in your warm-up run along the Bay. Four exercise stations, 20 hill repeats, loaded carries and flat 30 meter sprints.

Joining in so far: Jeanie, Elizabeth, Tom, Shirley, Judi, Peter, Hans,

11/10/19 SUNDAY 9 am start for TCRS REDWOOD HS 5K. Starting and finishing at Redwood HS the course will go out/back on the bike path that goes through Larkspur. Here’s a perfect opportunity to get in your baseline 5K, or your second 5K to see your improvement. It’s also a perfect distance for threshold workout and gives you a boos in fitness by racing the 3.1 miles. ………I’ll be lead biking; hope to see you there.