I can’t log onto my blog using my laptop, so doing it painstakingly slowly on my IPhone (getting help soon). Let’s see this if posts goes through!
Sandy and I will be going to Montana on Thursday, back on Monday to visit our daughter and family. I’ll have an alternative longer Saturday workout , or some of you may want to run a shorter RRGrade to Double Bow Knot-Mt Home Inn; then either Sun Trail to Windy Gap or down Tenderfoot trail-Edgewood road to top of the Dipsea steps and back to the start.
5/4/21 Tuesday. TEMPO workout. After the mile warm-up, get in 15’ of tempo (4’ easy run), then 10’ (4’ easy run), then additional two miles.
5/5/21 Wednesday. STRENGTH training.
first get Dual Grip Ball (DGB) using a 14, 16, or 18#, do R/L X15 1-Arm Swings to practice hip hinge movement which is easier with the shorter handle on the DGB.
X10 Swings – X6 R/L Lunge Torso Rotations
X15 Swings – X6 DBL KB Clean and Front Squat
X10. – X6 Deficit KB Sumo Deadlifts
X15 Swings. – 1’ Minute Plank (w/ weight plate on back)
X 15 Swings – X4 DBL KB Clean and Front Squats
X 10 Swings. – X3 R/L KB Presses
X15 Swings. – X4 Deficit KB Sumo DL
5/6/21 THURSDAY. TRACK workout. Mile or so warm-up, 6x 10” pickups, 4 x 100(100) stride-outs.
3 x 400 ( on 2:30 or 3’),
6 X 200 (200) building leg speed at one mile pace.
remember to stretch hamstrings, Quads, hips after – while still warm ..
6/8/21 SATURDAY. Saturday Hill Repeats at Seminary College off Seminary Drive… ( on your own this day).