Week of 1/6/20: Workouts, first TCRS #1, 3.8M on Sat 1/11, Sunday, 1/12 Hill Repeats/Cross Training/Loaded Carries.

There will be changes this week with our workout scheduling as we kick off the 2020. The first TCRS race ( Tamalpa Club Racing Series) is this Saturday, 8 am at Tennessee Valley 3.8M; I’ll be helping with the finish line set up and timing. Feedback is that the group wants to keep the workouts going, so I’ll be moving the Saturday Hill repeats to Sunday at 8 am.

1/8/20 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll have the warm-up 100 KB swings/mobility exercises; two rounds of a Circuit, followed by deadlifts.

1/9/20 THURSDAY 8 am TRACK at COM. Be dressed for rain. Get in the warm-up run followed by 6 x 20 meter pick-ups, Skips, butt kicks; then 2 x 100 (100). A ladder workout with the longer intervals in the middle, but finishing with shorter intervals towards the end to promote leg speed. Note, that with the 400’s if you’re running them 8:45 or slower go on the next interval on the 3′; under 8:45 pace it’s on the 2:30.

200 (200), 400 (on 3′), 600 (200), 800 (take 1:30 – 2′ rest), 600 (200)j, 2 x 400 (on3′), 2 x 200 (200).

1/11/20 SATURDAY 8 am . TCRS #1 at TENNESSEE VALLEY 3.8M. Be ready for rain. Parking is quite limited at the Tenn Valley hikers parking lot; we suggest parking the 1.5 miles at the beginning of Tenn Valley road and carpool it in to the start area. It will be run towards the ocean and back finishing with a light upgrade.

1/12/20 SUNDAY 8 am (tentatively) HILL REPEATS/Cross Training/Loaded Carries/Sprints at Olivete College of Seminary Drive. Park along Seminary Drive, get in a warm-up run; then meet up at the first level road where I’ll have the exercise stations and equipment set up. We’ll work in a variety of hill repeats, exercise stations, loaded carries, flat 30 meter pick-ups and finish with deadlifts.

LMK if you can make the Sunday workout: Elizabeth, Tom, Dave, Lisa, Andy, Paula, Alyce, Gerald,