Week of 5/24/21: Workouts for Tu/Wed/Th/Sat

Hi Folks,

SAT HR/XT are on, starts 8 am>

Let’s hope the windy days begin to ease up as we tackle this week’s workouts; your best bet is to exercise during the morning hours. We are now reaching the end of May; with Memorial weekend coming up you can get in some solid training and still have relaxing time

. The usual focus during June is our beloved Dipsea Race which has been postponed until November. This gives you extra months of training to earn that PB on the Dipsea with likely cooler weather. Our Saturday workouts will help you prepare for this quad killer course.

MEMORIAL WEEKEND. Some members of the workout group might be going out of town and miss the Saturday workout. Will be important to LET ME KNOW if you are attending the workout – or not.

5/25/21 TUESDAY. TEMPO workout. After the 1.0-1.5M warm-up, time for extended tempo “comfortably stressed” pick-ups: 12′ (3′ easy) – 7′ (3′ easy) – 5′..then complete run at controlled pace.

5/26/21 WEDNESDAY. STRENGTH TRAINING. Can be completed once or even twice during the week.

1). X10 Swings – X6 R/L Lunge Torso Rotations

2). X 15 Swings – X DBL KB Front Squats (pause a “1-1000 count” at the bottom

3). X20 Swings – X 12 R/L Alt Leg Raises ( 24 reps total. Place both hands under butt, tilt pelvis so low back touches the mat)

4). X10 Swings – X5 R/L 1- Arm KB Cleans from a dead stop ( preparing you for double KB clean to rack position so you can handle the heavier weights for the Rack Carry. )

5). X15 Swings – Side Plank X5 R/L light DB “Sweep & Reach” (keep the hips, body in straight line)

6). X20 Swings – X7 Deficit KB Sumo DL….& X4 Slow Romanian DL with light KB

7). X5 Heavy Swings – X 8-12 KB/DB Incline Press ( or 10-12 Push-Ups)

8). X5 Heavy Swings – 1′ Weighted Plank

5/27/21 THURSDAY. TRACK workout. After warm-up run, 6 x 30 meter pick-ups, 4 x 100 (100), 4 x 150 (50):

4 x ( (400 (on 2:30 or 3′), 200 (200)); that is run a 400, then on the 2:30 or 3′, run the 200 followed by 200 recovery. Repeat four rounds – and get the pacing within 2″ on the 400’s.

5/29/21 SATURDAY. HR/XT/LOADED CARRIES/Sprints. 8 am. (workout is on)..Seminary College, off Seminary Drive. Arrive about 7:30 or so to get in a warm-up run prior to starting the workout.

LMK if you are attending prior to 2 pm on Friday:

So far: Hans, Judi, Andy, Paula, Shirley, Robert, Linda R, Lisa, Chris, Dave, Michelle.

1). X 15 DGB “Jacks” and X6 R/L Lunge Torso Rotations (for improving ROM in shoulders, hip flexors)

Spring – 1 / 2 “A” – Short – Short

2). X 10 DBL DB or KB Clean & Press….and….X12 DGB Ab Crunch & Knee Tucks

1 / 2 “B” + Long

3). X8 righ to left “Plank Drag” and X 8 “Russian Twists”

2 x Short – 2 Sprint

4). X 10 DB Thrusters and Plank Position x8 Alternate Foot to Hand placement (get those hip flexors and hips loose).

Long – 2 x Sprint