Week of 3/15/21: Workouts this week, Training tips

Hi Folks,

UPDATE: Saturday HR/XT will not be happening with me and the weights: the van is not yet ready. They are putting in a side window and seat bench for passengers. BUT a good number of the HR group are coming at 7:30 for warm-up to begin HR above at 8 am.

Sandy and I received our second vaccine today! Feel a bit safer after two weeks when it takes effect. I hope all of us receive the vaccine by the end of Summer. The CNN online news outlet did post an article on what’s involved in developing and producing the COVID vaccine. There is way more involved than I ever realized in making the vaccine with the Messenger RNA (mRNA), a eye opener. It’s a complex blend of engineering, chemistry, timing, transportation and logistics to produce a safe product that is injected into our arms. Even the glass vials are made from special sand and fired up specifically to make a safe container. One challenge is obtaining enough rubber for the cork stopper that is part of the syringe.

3/16/21 TUESDAY. TEMPO workout. After solid warm-up ( especially when it’s cold out), you will do:

4 x 5′ (3′ easy running; then it’s right into the next 5′ threshold run). Remember to keep the pick-up at high aerobic quality; not racing , but at a “comfortably stressed”effort.

3/17/21 WEDNESDAY. STRENGTH TRAINING Day (and for any other day of the week).

X 10 Swings – X6 Kneeling Torso Rotations ( or lunge version)

X15 Swings – X8 KB Sumo Deadlifts

X20 Swings – X5 R/L KB Standing Presses

X10 Swings – X8 R/L KB Figure 8’s & Hold

X15 Swings – X6 R/L DB Bulgarian Split Squats

X20 Swings – X8 R/L DB/KB One-Arm Rows

X10 Swings – 1′ Weighted Plank

3/1821 THURSDAY. SPEED-WORK. After the usual warm-up run, 6 x 10″ pick-ups, run 5-6 rounds of:

(2′ (1′) – 4′ (2′))

3/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints. I will not be there: cannot bring the weights: NO VAN ready yet. BUT a good number of the group will show up to do Hill Repeats.

Seminary College off Seminary Drive i mill Valley/Strawberry Drive. Arrive early, park along Seminary Drive near the entry road to the college; then meet up one level of the entry road where the exercise stations are set up.