Week of 3/1/21: Workouts this week, training tips

Hi Folks,

Looks like this week is clear until, probably the weekend; though Saturday’s Hill Repeats may be canceled due to rain.We need the rain! Cycling past Nicasio Reservoir provides the somber reminder that we are in a drought. We all need to start conserving water. I wince, when I see folks hosing down driveways and sidewalks.

Last weekend at Japan’s famous Lake Biwa Marathon an astounding record 40 Japanese Marathoners broke 2:10:00 for the marathon! (note that 2:11 marathon is a 5-minute per mile marathon. The winning time was 2:04:56; 5 ran under 2:07:15, 15 under 2:08, and 26 under 2:09! I think Japan has built up their team for the upcoming Olympics !

Preparing for an upcoming event/challenge.

3/2/21 TUESDAY. TEMPO. After the warm-up you’ll get in extended tempo runs at threshold pace:

5′ (3′) – 7′ (3′) – 4′ (2′) – 3′ (2′).

3/3/21 WEDNESDAY. STRENGTH DAY sample for the week.

X10 Swings – X6 R/L Kneeling Torso Rotations ( work that torso until your arms form a ‘T’; need that mobility)

X15 Swings – X6 Goblet Squats

X10 Swings – X5 R/L Standing KB Presses (remember to pause briefly at the top of the press)

X15 Swings – X12 Leg Raises ( keep the low back pressed to the ground as you execute)

X10 Swings – X7 Deficit Sumo KB Deadlifts

X15 Swings – X8-10 Push-Ups

X5 heavier Swings – X6 KB R/L Gorilla Rows

X20 Swings possibly with a lighter KB to complete the reps (it will test your breathing control, timing and movement explosiveness)

3/4/21 THURSDAY. SPEED-WORK. After the warm-up mile, 6 x 10″ quick cadence pick-ups. Then:

Two Rounds of: (2′ x 1′ (1′) – 1 x 4′ (1:30) – 2 x 2′ (1′))

3/6/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am (let’s see if we have rain, or not).