Week of 5/17/21: Workouts, Tuesday Tempo, Wed strength, TH track, Sat HR/XT/Carries

Hi Folks,

I think we have the blog going after I received help from techie friend ( had to do with WordPress and not working through the normal browser), so I think we’re on the way. I’ll be updating tonight and Monday after some “to-do’s” are completed.

WATER SAVING TIP. We are at 8% of normal. We are in a serious and dire situation. Let the lawn go! I cringe when I see people hosing down their driveway or sidewalk; just use the broom! We keep a bucket in the shower and use it to water the plants outside. Recently I put a small plastic bucket in the sink. It’s amazing how much water we gather rinsing, cleaning and more: it all helps save “grey” water for other uses.

DIPSEA Training: Those who are pointing to Dipsea (11/7/21) will continue during May to build your leg strength base, hill repeats; up the weight with the loaded carries, do more Turkish Get-Ups (TGU) three days per week with two full reps on right and left sides while holding a tennis ball or water bottle starting this week. By end of June you should be lifting your bodyweight or more with the TrapBar Deadlift. Note that there is a high correlation with leg speed and trap bar deadlift.Time to focus on four sets of 4′ uphill repeats to build fitness one day per week once we’re into June.

5/18/21 TUESDAY. TEMPO workout with not too long pickups. After warm-up mile or so run 5′ temp (2′ easy) – 10′ Tempo (4′ easy), 5′ Tempo, then continue with your run. Goal: acclimate your body to steady race pace.

5/19/21 WEDNESDAY. STRENGTH training sample for the week. WARM-UP with x 20 DGB or light KB R/L Swings to warm-up posterior side and emphasize hip hinge portion of the swing and thoroughly warm-up the hamstrings.

X10 Swings – X6 R/L DB Burpee & DB Plank Row

X 15 Swings – X6 Goblet Squats with pause

X 20 Swings – X 6 L/R KB Clean & Clean.. ( use heavy KB to build stronger clean motion)

X 10 Swings – DGB Sit-Up and Reach

X 15 Swings – X 8 Deficit KB Sumo DL + Romanian DL with light KB

X 20 Swings – X12 R/L Muay Thai Planks

X 5 Heavier Swings – X 5 R/L lighter KB Bottom-Up Presses

X 5 Heavier Swings – X 8 R/L DB or KB “Gorilla Rows”

5/2521 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. Seminary College , off Seminary Drive. Arrive early to get in your warm-up run; we start the workout at 8am…

LMK if you are attending.

Four sets of exercises completed between each round hill repeats