Week of 1/25/21: Workouts this week; Wed outdoor workout cancelled, January Kettlebell Swing Challenge continues.

Hi Folks,

SAT HR/XT/LC is on for tomorrow. LMK if you are joining in.

JANUARY KETTLEBELL CHALLENGE 2021 – in the home stretch now!


Mon 1/25/21 45 55 85

Tue 1/26/21 50 55 85

Wed 1/27/21 50 60 90

Thu 1/28/21 50 60 90

A calm Tomales Bay during our ride to Marshall and back. A welcome day after much needed rain!

Fri 1/29/21 55 65 90

Sat 1/30/21 55 65 95

Sun 1/31/21 55 70 95

1/26/21 TUESDAY. TEMPO run. After your warm-up mileage get in 2 x 10′ steady, high aerobic based pick-ups at 10K effort with 5′ recovery easy run in between sets.

1/27/21 WEDNESDAY. STRENGTH TRAINING day ( and again on Saturday). It’s a bit shorter workout, with easy to do exercises that can be carried out at home; main goal is to get in even a brief workout; keeps the habit going..

X 10 Swings – 8-10 Push-ups (either on floor or on incline)..or more if too easy

X 10 Swings – 12 to 15 Leg Raises

X 15 Swings – X 5 R/L KB Clean & Press ( use lighter KB if needed, don’t strain shoulder)

X 10 Swings – 5 – 8 Goblet Squats ( should be going up in weight gradually; pause at bottom of each rep)

X 10 Swings – 8-10 Push-Ups

X 15 Swings – X 15 DB/KB Plank Row (keep torso square to floor, bring DB to lower ribs)

X 5 Heavy Swings – 8 Deficit KB Sumo Deadlifts ; can be 3-4 ” in height deficit ( or regular DL)

1/28/21 THURSDAY. SPEED-WORK. Two to three rounds of:

(30″ (1′) – 1′ (1′) – 2 (2′) – 4′ (3′))

1/30/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. The workout will be held. LMK if you are joining in on the workout.

Workout is held Seminary College off Seminary Drive; park along the road near the entry into the College. Arrive early enough to get in a warm-up run and be at the exercise stations for the 8 am start.

exercise stations; do #1 then go to HR #1 and so on.

The Sprint distance is about 10″ and is done at mile effort level; the rest of the hill lengths (short is about 20-30″; the Half 45″ to 1′; Long is over 2′) are run at 5K effort level, i.e., as if you are in the middle of a 5K race. ……Hill Repeats develop leg speed, leg strength and fitness; it is the “weight training of running.”…..

The next third of the workout is a mix of 30 meter and our one minute loop pickups interspersed with KB/DB Loaded Carries, KB Swings, and Trap Bar Deadlifts.