Week of 3/8/21: Workouts this week; Sat HR/XT looks promising

Hi Folks,

Busy day ahead for me today, so I’ll be updating as the day and week progresses. This rainy week will change our workouts, but should be only a slight problem.

3/9/21 TUESDAY. TEMPO workout. After the warm-up mile or so, get in:

3′ Tempo (2′ recovery) – 6′ (3″) – 8′ (4′) – 4′ (3′). After the run and still warm; get in your stretching for hamstrings, quads, calves, and side of hips (Pigeon stretch). The goal with these threshold runs is to acclimate your body to race pace effort for a variety of timed repeats ranging from 5K to 10K race pace for the under 10 minute runs; half marathon pace for those 11-25 minute runs.

3/10/21 WEDENSDAY. STRENGTH DAY workout to be used on any other day during the week. Our Wed outdoor workout may not be held if raining.

X10 Swings – X6 R/L Lunge Torso rotations

X10 Swings – X5 (DBL KB Clean & Squat)

X15 Swings – X5 R/L Press

X15 Swings – X10 R/L Muay Thai Planks

X10 Swings – X7 Deficit KB Sumo Deadlifts

X10 Swings – 1′ Plank (with weight on back, if possible)

X15 Swings – X6 R/L KB/DB 1-Arm Rows

X15 Swings to finish off the 100 reps. Add 1 x R/L Turkish Get Up.

3/11/21 THURSDAY. SPEED – WORK conducted on fire roads, trails, or a track if you have access to one. After the mile warm-up, 6 x 10″ quick cadence repeats. Then it is TWO rounds of:

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

3/13/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ SPRINTS. 8 am at Seminary College property off Seminary Drive in Mill Valley. Arrive early enough, park along Seminary Drive near entry road to get in a warm-up run; then meet up where the exercise stations and hill repeats are set up.

joining in: Lisa, Judi, Shirley, Michelle, the Vallas, AJ, Elizabeth, Tom, Denise, Tricia,