Week of 4/26/21: Workouts, Dean Karnazes talk, Sat HR/XT modified, new lifts

Hi Folks,

A number of the workout group will be cycling in the Shasta area (Siskiyouscenic.com) at an event which offers a variety of distances to ride for every level of ability. We’re looking forward to exploring the region, getting in a workout and checking out the Five Marys Cafe and their businesses that we read about in Sunset Magazine. We like the idea of “Traveling with a purpose.”

We rode rolling and long upgrades through beautiful countryside East of Yreka with Mt Shasta in sight much of the time. Here’s Eric at about 7:30 am with Shasta in the background.

DEAN KARNAZES will be in conversation online with Tamalpa President, David Leipsic put on by Book Passage.

4/27/21 TUESDAY. TEMPO workout. After the solid mile warm-up and 10″ pick-ups; run 2 x 12 minute tempo runs with 4′ easy recovery run between the two sets.

4/28/21 WEDNESDAY. STRENGTH workout for this week.

X 10 Swings – X5 R/L Reverse Lunge to DB Woodchop *

X 15 Swings – X8 Deficit KB Sumo Deadlifts

X20 Swings – V-Sit DB Halos ( new one: do Halos while balanced on butt, feet just off ground)

X 10 Swings – X 5 DBL KB Stop Clean + Front Squat

X 15 Swings – X 5 R/L KB Standing Presses

X 20 Swings – 1′ Heavy KB Goblet Walk (KB held close at chest level) +

X 10 Swings – X8 R/L Side Plank DB “Sweep & Reach” lifts

  • Hold DB at each end. Step back with left foot and drop to Reverse Lunge swinging the DB toward your right shoulder, the in a diagonal down to your left hip. Then step up to start position. Do five reps; then other side.

+ Walks under heavy tension, in this case works the body between the knees and shoulders in a beneficial all out strength manner; similar to benefits from Farmer and Rack Carries. Goblet Carry will help your back by training your core endurance and has practical implications for pulling and hauling unwieldy weights.

4/29/21 THURSDAY. TRACK work at track. Get in the warm-up run followed by 6 x 5-8″ (about 30 meters) quick cadence pick-ups. Then it is:

4 x 100 (100) stride-outs, 2 x 400 (on the 2′ or 2:30, 3′), 1 x 600 (200), 6 x 200 (200) at 1 mile to 1.5M pace.

5/1/21 SATURDAY. Modified HILL REPEATS workout at Seminary College grounds off Seminary Drive.