Week of June 21, 2021: Workouts, WS 100 this weekend, tips, Training for Dipsea: strength foundation with hill repeats, weights, loaded carries and RRGrade once per month continues.

Notes regarding the strength workout for this week posted above:

  • Those warm-up swings with the Dual Grip Ball (DGB) can help you warm-up those hamstrings and provide better practice for your hip hinge movement. It also teaches you the kettlebell swing easier due to the shorter “handle” and helps warm-up the posterior side of your body.
  • the KB Figure 8’s work the trunk area and hips. Practice with a lighter KB to make for a smooth figure 8 movement; make the transition to the other hand a smooth movement
  • Kneeling Presses: if you’re kneeling on your left knee with the right foot flat; hold the KB in the left hand to do your presses. You’ll press more strictly while kneeling on one knee and reduce “body English” to get the KB overhead.
  • The Goblet Squat: emphasize “bringing your butt down deliberately between your legs and pointing your butt down at the “six o’clock” position best you can with elbows inside your knees. Pause for a count of “1000-1” and come back up pressing both feet flat through the floor.
  • The weighted plank quickly builds that torso strength in a minute of less by developing bracing strength on your anterior side.
  • The ” I go, you go” method of pacing your swings is designed to keep the swing practice going and build cardiovascular fitness and muscle endurance. Eventually you’ll work it to 10 x 10 reps: provides a solid base of fitness and posterior development.

It’s going to be interesting to see how hot it will be for those running Western States 100 Mile Endurance run from Squaw Valley to Auburn this weekend. I’m sure with less snow pack and the extremely dry weather the runners will be in for a hot and dusty run. Special luck to Verity Breen; this will be her toughest running challenge.

6/22/21 TUESDAY. TEMPO run. After the warm-up 1-2 miles it will be: 12’T (4′ easy) – 8’T (3′ easy) – 5′ T (continue with run to finish at moderate pace). Light stretching routine after the workout!

6/23/21 WEDNESDAY. STRENGTH and fitness training for this week. There will be changes from regular routine to address weaknesses: can’t have any of those!

6/24/21 THURSDAY. SPEED-WORK at your local track. After the 1.5M warm-up, 2 x 10 meters of “skips”, 6 x 30 meters of quick cadence pick-ups and 1 x 200 (200) ; you’ll be doing a descending workout: 1 x 1200 (400), 1 x 800 (200), 1 x 600 (200), 2 x 400 (on the 2′, 2:30 or 3′ depending on your run pace), 2 x 200 (200), 2 x 150 (50), 4 x 100 (100)…..You’re gradually picking up the pace as the distance of the intervals goes down. You’ll go through a good 10′ of stretching after the workout, of course! Note, that after every tennis match Novak Djokovic stretches for an hour! That helps to explain his remarkable full-out stretches to return the ball; moves that for most of us would result in a good hamstring or groin pull!

6/26/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and trap bar deadlifts. 8 am at Seminary College off Seminary Drive in Mill Valley/Strawberry area. Arrive early to get in a good pace warm-up run prior to the start. REMEMBER to text me if you are coming to the workout; I almost cancelled last week due to only four replies. I know a number of the group will be away during the Summer, so attendance is going to fluctuate.

so far coming to workout: Judi, Gayle, Tom, Elizabeth, Lisa, Chris, Robert, Shirley,

The new layer ( which will vary in format) for this Saturday after the Carries and sprints will be doing 4 sets of 10 Kettlebell Swings with a partner:

You’ll pick a partner and the two of you will do the “I go, you go” system of doing swings. You do one set of 10 swings; then your partner does their set of 10 swings. Continue alternating sets until you’ve completed the four sets of 10. We’ll gradually up the number of sets to 5 or 6 rounds.

Purpose: Improve overall cardiovascular and muscle endurance fitness so you can push the Dipsea – or any other races.