Week of 3/9/20: Workouts this week

Hi Folks,

update on 3/13/20: The only thing worse than having Dipsea race cancelled is having to CANCEL my Saturday, March 14th, Saturday Hill Repeats/XTraining workout. Looks like cold rain, wind, snow and more from 6 am on, so I will not be holding the workout because a number of people will likely bail on it when we have inclement weather – and there is a TCRS race the next day.

Having problems during remodel with the wi-fi being turned on and off; finally got it going and will do a brief post and continue later with more information after the workers leave for the day. I hope to put up more information about aging and training and the reason for including resistance work along with your running, cycling, hiking or any other endurance training.

3/11/20 WEDNESDAY 8 am MADISON AV GYM WORKOUT with Kees at Warren’s. We’ll have the “100 Swings/Mobility” routine, two rounds of the circuit and finish with deadlifts and foam roller work.

3/12/20 THURSDAY 8 am TRACK at COM . You continue to build up to the 3M of speed work to prepare for Spring events: half marathons, triathlons, Dipsea and other build -up trail runs. After the 1M warm-up run, 6 x 20 meter pickups, 2 x 100 (100), 2 x 200 (200) then:

2 x 1000 (200), 2 x 600 (200), 2 x 400 (on 2:30 or 3′).. Start the 1000’s at 5M pace, 600’s at 5K pace, 400’s at under 5K pace.

3/14/20 SATURDAY 8 am is CANCELLED due to incoming rain and wind, sleet and cold. HR/XT/Sprints/Loaded Carries/Swings/deadlifts.