Hi Folks,
Heads up, to those who come to our front yard outdoor workouts; we will not be holding the Wednesday or Saturday sessions this week: I’ll be out. Carry out your strength workouts at home. Below I will post an OTM (On The Minute) workout which gets it done efficiently leaving you time for your Loaded Carries. If you don’t want to be on the clock just go through the session methodically, but add reps to the various exercises.
I’ve had a number of you ask about starting up SATURDAY HILL REPEATS now that Seminary site seems to have removed the “No Trespassing” signs. I am suggesting that we try Saturday. October, 3rd; let me know if you are interested in trying a session. We’ll have to spread out the six exercise stations for safety and you have run the repeats while maintaining the six foot distance…more to come.
9/22/20 TUESDAY ..TEMPO workout. After the mile or so warm-up on the roads or trails. TWO rounds of: (( 2′ (2′) – 4′ (3′) – 8′ (5′))
9/23/20 WEDNESDAY. STRENGTH TRAINING. OTM Workout #4. Can do this OTM method or as a regular workout.
9/24/20 THURSDAY. SPEED-WORK. If any of you can get onto a track without being told to leave do the workout there! If not, fire road or a smooth trail will do. After a warm-up mile and 6 x 15″ quick cadence pick-ups do: 8 x 45″ to 1′ (2′)…similar to running 200’s; 2 x 1:45 (3′).
9/26/20 SATURDAY. HILL REPEATS. Seems you can run the HR at the Seminary College location, so for those who use that location I will write Sprint, Short, Half or Long descriptions along with the time of the repeats.
3 x 15″/Sprint (jog back down to start is the recovery); 1 x 1 1/2′; 2 x 30″/Short; 3 x 1 /Half, 2 x 30″ (Short), 1 x 2 (Long)’.
KeesTraining 