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,
KeesTraining 