Week of 6/28/21: Workouts, Tu/Wed/Th/Sat workouts, TDF is on 3rd stage, tips.

Hi Folks,

If joining on the SATURDAY HR/XT/SPRINTS; let me know ASAP: Lisa, Chris, Judi, Shirley, Tom, Elizabeth, Andy, Paula, Denise, Hans, Tricia, Alex are a go, so far.

Already a busy Summer of events already underway after the French Open and the WS 100M Endurance Run, the Tour De France (TDF) is already into its third day of 21 days. Wimbledon is coming up shortly; Kevin and Dave do the Death Ride on July 17; then towards the end of July the Olympics begin in Tokyo!

Meanwhile a good number of you will still be building the strength and fitness foundation for the Dipsea in November with strength training, hill repeats, mobility exercises, track work, RRGrade once per month for time and work up to at least 13 miles for your long run; then during August and September running sections of the Dipsea course.

6/29/21 TUESDAY. TEMPO workout. After a solid warm-up 15 minutes you’ll get in: 4′ Tempo (2 easy) – 8′ Tempo (3′ easy)- 12′ Tempo; then continue with the run.

6/30/21 WEDNESDAY. STRENGTH Training sample for this week that as usual includes a hinge movement, something overhead, squat move, core strengthening and trap bar finisher. All members gradually work up to a trap bar deadlift with bodyweight.

X 14 Swings/ X 6 R/L Lunge Torso Rotations ( be able to eventually rotate the torso while in lunge position so that the arms form a “T” straight line.

X 14 Swings / X6 PVC pipe O’Head Squats: a strength movement that requires hip, ankle and shoulder stability. You’ll gradually execute these squats with a weighted bar: a terrific total body strength move that is often under appreciated

X14 Swings / X5 R/L KB Presses with good form with stop hold at the top of each rep.

X14 Swings / X5 DBL KB Clean & Front Squats. Cleaning and holding the kettlebells in rack position builds “bracing” strength, proper form for front squats and core.

X 14 Swings / X 6 R/L Heavy KB/DB One-Arm Rows. A solid and safe move for building back and rear delt strength.

X 14 Swings / 1′ plank with a 10#, 25# or 35# grip plate on your back while holding position in straight line. (Saves doing high number of sit-ups and builds core strength)

X 14 Swings / X Deficit KB Sumo Deadlifts. Works butt, hips, legs and back – and squat range of motion.

7/1/21 THURSDAY. SPEED WORK at your local track. Run warm-up mile or so, 2 x 100 (100) stride-outs, 6 x 30 meters quick cadence pick-ups. Then its:

4 x 200 (200), 4 x 400 (on 2:30 or 3′), 4 x 200 (200), 1 x 800 finisher at 5K race pace.

7/3/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ TRAP BAR finisher. 8 am. Meet at Seminary College, off Seminary Drive. Arrive early and get in the warm-up run, then we start with the exercise stations.

Attending so far: Lisa, Chris, Judi, Shirley, Kevin, Tom, Elizabeth, Alex,