Week of 4/19/21: Workouts, Begin Dipsea prep, Sat. HR/XT/Loaded Carries, “Running With Sherman”

Hi Folks,

Though Dipsea is not until November 7th, to achieve your best time you’ll need to develop a solid foundation of hill running strength, downhill, strong legs, speed, core, and endurance prior to getting on the course. I’ll be writing up suggestions for Dipsea fitness between now and November. It will be updated as the week goes on and the targets you should hit each month so that you’re not cramming the last minute by only running the course. Running the unique Dipsea terrain certainly has it’s place; I’m interested that you develop a stronger runner’s body to handle the punishment that the course dishes out to you in practice and on race day.

You’ll up the weight used for swings, get the trap bar deadlift weight up to your bodyweight; at most to 1.5 times your bodyweight. Then I need to get everyone doing Turkish Get Ups three times per week for a strong balanced body to take the punishment of racing the downhills and uphills. The benefits of the TGU are more than most athletes give it credit for. So start doing the movement without a weight, then phase into using a light kettlebell.

The November date will likely be cooler than our usual June warm race day weather; there’s a likely opportunity to hit your best time!

APRIL & MAY. We’ll begin with changing up the format and number of the hill repeats. For example combining “B” and “Long” will simulate the time period of running Insult Hill. Meanwhile, you’ll be figuring your realistic Dipsea time; then we’ll work on building your fitness to meet that time goal.

During May we’ll have you run one workout on the course in segments starting with running from the start to the parking lot in Muir Woods and creek; then back. You’ll run up the road on the return trip, instead of the trail that goes down to Muir Woods to the bottom of the Windy Gap steps. It provides a solid uphill tempo workout to build your steady uphill fitness. The best time for most runners to pass competitors is on the grinding uphills. It is more risky passing a crowded string of runners on the downhill than picking off those ahead of you on the uphill. Yes, there are a number of you who excel at downhill, but with such a crowded field it’s difficult to pass and push back into the line.

Once per month we’ll continue with a time trial up Railroad Grade to the parking lot on top. You can work this course as fast you can; it is difficult to get hurt on an uphill grade, but it sure builds fitness. ….to be continued

Kipchoge, the first man to break two hours for the marathon, won the NN Mission Marathon at Twente Airport in Enschede, Netherlands over a 5K loop course last Sunday winning convincingly in 2:04:30. It was 39 degrees that morning, perfect for a race and setting a good time. Each 5K was run under 15 minutes and it became a two man race with 20 miles to go. After mile 20, Kipchoge took the lead and put over two minutes on second and third place. The goal this day was to test his fitness, and post a solid win; not go for a record, and focus on the Tokyo Olympic marathon coming up in August.

Fifteen men broke 2:11:30 to meet the Olympic Marathon Standard. The women’s race was won by Katharina Steinwick, of Germany won in 2:25:59. Some ten women met the Olympic Standard of 2:29:30.

4/20/21. TUESDAY TEMPO workout. After the warm-up mile or so fo into high aerobic level for 5′ Tempo (3′ easy) – 8′ (3′) – 10′ (5′); then steady run to finish the workout.

4/21/21 WEDNESDAY. STRENGTH TRAINING. Week of 4/19/21 Workout

X10 Swings – X6 R/L Lunge Torso Rotations

X15 Swings – X6 R/L Reverse Lunge KB Pass Through ( haven’t done this one in a while )

X10 Swings – X15 DGB Situp & Reach

X10 Swings – X5 R/L KB Bottom-Up Presses (improves shoulder health and pressing technique)

X10 Swings – X7 Deficit KB Sumo Deadlifts

X15 Swings – X6 DB Side Plank “Sweep & Reach”

X10 Swings – X6 DBL KB Front Squats (one of the best leg builders, core workers)

X10 Swings – X6 R/L Standing KB Presses

X10 Swings – X3 R/L KB ” Windmills” ( new one and works range of motion)

4/22/21 THURSDAY. TRACK/ SPEED-WORK. After the mile warm-up, 6 x 20-30 meter short pick-ups for leg turnover.

3 X 200 (200), 2 X 400 (on the 2:30 or 3′), 600 (200), 2 X 400 (2:30 or 3′), 3 x 200 (200).

4/24/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Seminary College off Seminary Drive. Arrive early to get in your warm-up run and be ready to go at the exercise stations. I’ll gradually alter the series of hill repeats as a number of you point towards the November Dipsea Race. A number of the group

Christopher McDougall, who wrote the very popular book “Born To Run” delved into a different direction and wrote about a rescue donkey, who was in dire shape when his daughter insisted they adopt him. And so, Sherman became part of the family on McDougall’s small ranch in Lancaster, Pennsylvania area with the Amish as neighbors.

The story develops as Chris and his family along with the help of the Amish runners, goats, two other donkeys, Flower and Mathilda; the animal service community, Tanya, who knows donkeys, and some special female truckers, find a purpose for Sherman. That was to be burro racing , a kind of Ride and Tie where humans run in tandem with their donkeys which requires one heck of a human-animal connection as he discusses in his book. The race is held at Leadville, CO – located at an unforgiven altitude of 10,000 feet.

Chris McDougall wrote the story with empathy, humor, discussions of the human-animal connection, and how Sherman recovered his health, found his purpose, was loved by the family and others he touched, including Zeke, Harrison and Ben. It was a delightful change from the politics during these last weeks to read this delightful and moving book that McDougall wrote with a flowing style. I thoroughly enjoyed his storytelling. A warm read!