Week of 10/19/20: Workouts, Results, strength training tips, Sat. HR/XT/Loaded Carries

Hi Folks,

Almost eerie good weather over the last several days that we’ve all taken advantage of by getting in good runs and rides and even swims; though it also means drought conditions and scary fire conditions. Keep with the social distancing if you’re training with your “pod” of runners or cyclists: COVID is on the rise in California.

RESULTS. The IAAF World Championships Half Marathon is probably the world’s most competitive road race with the women and men’s fields attracting the best track and road runners to run as individuals and team titles. Each country enters five runners with the top three scoring: lowest total time wins. The event is held in a different country each year. This year it was close by the Baltic Sea in Gdynia, Poland run over a 3.4 miles loop course four times. This race usually attracts 27,000 runners, but with the COVID issue this was to be a race for the elite men and women.

The weather was 47 degrees with 6mph winds, perfect for fast running. Prize money for individuals also provided the incentive for all-out efforts for a race distance (13.1 miles) that is covered in about an hour. Individuals: $30K – $15K – $10K – $7K – $5K – $3K. Teams: $15K – $12K – $9K – $7500 – $3000.

Peres Chipchirchir, 27 from Kenya, set a WR for the half in a women’s only field with a 65:16 ( sub 5- minute pace!) winning this event for the second time and earning $30K for the win, $50K for the World Record. Some six women broke 66:00 and 9 women under 67:00 – a very competitive field. She and the lead pack hit 5K in 15:20 (15:33 is 5-minute pace), 30:37 for 10K (15:26), 46:24 (15:38) for 15K (9.32 miles). There was a trip-up and fall by two of the women after mid-way into the race; they never could catch up to the leading trio due to the intense pace. Ethiopia won the team title followed by Kenya and Germany.

The men’s race was no less competitive and featured the new world record holder from Uganda for the 5000 (12:35) and 10,000 (26:11) on the track, Joshua Cheptegei along with past record holders and a pack of men who have run under 60 minutes. Some 35 men hit the first “slow” 5K in 14:19 (60:30 pace), 10K in 28:23 with 23 men in tow; 15K in 42:17 (a 13:54 5K push thinned out the field to 11 men), 15-20K was run in 13:38. It was Jacob Kiplimo age 19 and countrymen to Cheptegei, who blasted for the win in 58:49. World record holder Kandie of Kenya also broke 59:00 for second; 10 men broke 60:00, that’s happened only once before. Twenty-eight men broke 61:00! The Kenyan team closely edged out Ethiopia 2:58:10 to 2:58:25 with Uganda for third 2:58:39.

10/20/20 TUESDAY. TEMPO pieces today. After the moderate pace mile warm-up and stride-outs get in the tempo at 10K race piece, i.e., under control, “comfortably stressed” and faster than your normal distance running effort.

12′ (5′) – 8′ (3′) – 5’…finish with easy running and stretching after the total of 25 minutes of tempo.

10/21/20 WEDNESDAY. STRENGTH TRAINING. This week’s training session has a couple of Loaded Carries included; afterwards finish with the Trap Bar Deadlift and the third loaded carry, Waiters Carry. The training session warm’s you up well for launching into 5-3-3 or 3-3-3 reps with a moderate weighted trap bar deadlifts. I encourage the three reps load for safety over doing singles; we’re not competing in powerlifting, just getting strong and maintaining bone integrity.

Notes for the workout, time to mention some tips: Prior systematically going through the training session get in your Halos, hip bridges, goblet squats with three second hold, and strap shoulder dislocates.

Plank Row: Do 6 reps with both right and left arms while holding torso square to the floor and in a straight line.

Thrusters: can be done with dumbbells or kettlebells; remember to come to at least a half squat and drive up with the legs quickly first to gain momentum. Don’t overload the press portion, rather “own it” with a solid no straining press overhead.

Rack Carry: Two kettlebells are best for this “bracing” strength carry with the goal to build time under tension (TUT) for the backside from waist to trapezius height. You will definitely need to execute the double kettlebell clean from dead start position to bring the kettlebells to the rack position! Work to increase the weight you use for Swings and one-arm swings; it’s all tied together.

Lateral Bar Dips: Use an easy to use staff, PVC narrow pipe or even broomstick. Execute this side to side big step movement on a smooth surface so you can slide laterally easily. We do so many forward movements, doing lateral movements help with hip stability and strength.

Waiters Carry: Use a very manageable kettlebell weight that you hold aloft for a full minute with your biceps alongside your ear and maintain a straight wrist – it’s an extension of your arm. By keeping the resistance to a light to moderate weight; don’t want to injure the rotator cuff complex of muscles.

Weighted Plank: If you don’t have someone to place the weight plate on your back, you can do it on your own. I’ve worked up to placing by a 45# plate on my back by kneeling down low, grabbing the plate from next to me and placing it on my back. Holding it in place with a straight back for 30″ to one minute is plenty for building strength in your front (anterior) side.

Double KB/DB Front Squat: Get two manageable kettlebell weights in rack position, tighten your abs and torso, i.e., brace it and bring your butt down between your legs, pause at just below parallel while keeping your core/torso strong. Drive both feet “through the floor”, keep your torso erect as you come back to an erect stance. Avoid the shaky execution of this lift, you’re in control of the movement; the weights used will gradually come up. The front squat is more demanding because one cannot do a “back lift” as with the regular barbell squat. Exhale strong at the peak of the left. One heck of a leg and torso builder!

Side Plank “Sweep and Reach”: Often neglected, the side plank is often overlooked for the regular plank; you need both for balanced torso strength.

Farmer Carry: I’ve gone over the benefits of the Farmers Carry in past postings; this is one to do at least once or twice per week. It’s a safe “Walking plank” that works around your back and pelvis area safely while building overall strength with TUT. Your goal is to work up to half your body weight in each hand while walking out 30 seconds and back 30 seconds.

Clean and Presses: This can be easily be a stand alone exercise for another session when short on time for it works legs, hips, back, arms and shoulders. It will take practice to clean the weight to the rack position without banging your wrist prior to smoothly pressing the KB or DB overhead, pausing with a “1000-1” count at the top.

10/22/20 THURSDAY. SPEED-WORK. If you’re able to run on a track you’ll be doing 800’s and 400’s; otherwise it’s on the fire roads or trails by time. Keep it at 5M effort for the 4′ repeats (800’s) and 5K effort level for the 400’s.

4 x 4′ (3′), 4 x 2′ (3′).

10/24/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES at Seminary College off Seminary Drive. It’s becoming darker in the morning, but once you’re up and arrive at the Seminary College entry road it should be full daylight. I keep it somewhat early in the morning to avoid attracting too much notice and be out of there by around 9 am.