Week of 2/22/21: Workouts this week, Saturday HR/XT is on, Tips on training.

Hi Folks,

Fantastic weather on this Monday to start off the week! Kevin and I rode the Silverado Trail and were treated to a wonderful display of mustard growing between the rows of vines! We also saw the devastation from the Glass Mountain Fire over the last eight miles north of the Deer Park lights; a somber reminder from that scary time with all the devastation that that intense heat brought to Napa.

2/23/21 TUESDAY. TEMPO. After the warm-up mile get in 2 x 12′ steady high aerobic effort sustained for the 12 minutes followed by 5′ of easy running. So 2 x 12′ (5′).

2/24/21 WEDNESDAY. STRENGTH Training day.

2/25/21 THURSDAY. SPEED-WORK. After the warm-up run and 6 x 10 second pick-ups emphasizing quick cadence. Then follow with five rounds of:

(30″ (30″) – 1′ (1′) – 2′ (2′))

2/27/21 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am. Seminary College off Seminary Drive.Arrive early and park along Seminary Drive near the entry road to get in your warm-up run. It’s a workout of four exercise stations (spread out for distance) interspersed with hill repeats followed by one minute of loaded carries, sprints and finishing with trap bar deadlifts.

LMK if you will be joining in on the workout: