Week of 11/9/20: Workouts, TuWedThSat sessions,

Hi Folks,

UPDATE on 11/13/20: SATURDAY HILL REPEATS is a go: rain stops at 3 am, so we should be good to go at 8 am. See you then! Let me know if you are attending.

Very full week for me so I’ll be updating the blog as the week unfolds. Be prepared for cold mornings and likely rain on Friday; we’ll see how Saturday Hill Repeats look later in the week.

11/10/20 TUESDAY. TEMPO run or do longer hill repeats. After the warm-up mile plus run 2 x 10 minute tempos at 10K race pace effort with 5′ recovery run in between.

11/11/20 WEDNESDAY. STRENGTH TRAINING. Workout for week of 11/9/20:

X 10 Swings – X 5 R/L KB Bottom-up Press ( use a light KB because this lift takes more balance and strength control. It is excellent for shoulder health, stability and forces good pressing technique)

X 15 Swings – X 6 Deficit KB Sumo Deadlift (emphasis on developing ROM with moderate weight)

X 15 Swings – 1′ RACK CARRY ( if a watch is not handy, count out 60 steps)

X 10 Swings – X 12 DGB Pullover Crunch & Knee Tuck

X 15 Swings – 1′ FARMERS CARRY

X 15 Swings – X 8 R/L DB Plank Row

X 10 Swings – X 4 R/L KB/DB Top Half Get-Up

X 5 Heavier Swings – 1′ Weighted Plank

X 5 heavy Swings – X 4 KB Heavy Goblet Squats ( can use DB held vertically with 2 hands)

X 5 Heavy Swings – X 8 R/L Muay Thai Side Planks

11/12/20 THURSDAY . SPEED-WORK day. After the usual warm-up run and six times 10″ pick-ups.

4 rounds of: (( 1:45 (2′) – 1′ (1′) – 40″ (1′))


. Held at Seminary College off Seminary Drive by Strawberry. Arrive 20-30 minutes prior to the start of the workout, get in your warm-up run, go up the entry road to where I have the exercise stations and loosen up. After the exercise stations and hill repeats you’ll do the 30 meter pick-ups to improve leg turnover interspersed with Loaded Carries to build time under tension (TUT) and overall body strength. .