Week of 8/16/21: Workouts, plan on a fast-paced Sat HR workout,

Hi Folks,

Thursday , 8/19/21: Update again: We will have our regular SATURDAY HR/XT workout; I will be attending a memorial for Jim Kambur on Sunday; not Saturday! I’ll be expanding the workout a bit to keep you on track for building Dipsea strength. One tip many of you will want to improve on is the quality/speed of the Sprint and Short hill repeats; the longe intervals to be done at 5K race effort.

I mentioned before that we came back early from vacation and visiting family due to severe smoke conditions in the Pacific Northwest – all very concerning! The additional shocker was driving by Shasta Reservoir and other reservoirs: over 90% down. Now we get back to the group workouts after you’ve been diligently training on your own.

We are still in hot weather conditions so I suggest training during the morning hours. It’s time to kick training into the next gear if you are pointing to the Dipsea race. We’ll be scheduling in course practice during September; meanwhile keep on track with building overall strength, more hill repeats to maximize leg speed and strength and improve the RRGrade time for fitness and uphill running ability.

8/17/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll run three tempo pieces ascending in time: 6′ tempo (3′ easy) – 8′ (4′) – 10′ (5′).

8/18/21 WEDNESDAY. STRENGTH workout for this week. You’ll do TWO ROUNDS , go through the five exercises; then repeat the sequence. You’ll finish with Loaded Carries and Trap Bar deadlifts. First get in some Halos, Goblet Squats and hip raises.

Warm-up swings: x 15 DGB ( or lifht KB) R/L One – Arm Swings. I add these DGB Swings because with the shorter handle it is easier to learn the hip hinge movement, hip snap and explosiveness.


X 10 Swings – Rnd 1: X6 R/L Lunge Torso Rotations ( emphasize rotating the torso

Rnd 2: KB “Figure 8’s , x5 each direction

X 10 Swings – X 6 Deficit Sumo Deadlifts

X 10 Swings – X 5 R/L KB Presses

X 10 Swings – 1′ Weighted Plank

X 10 Swings – X5 DBL KB Cleans and Front Squats…Repeat Sequence; then get in the Loaded Carries and Trap Bar deadlifts.

Tip: If you are tight on time; simply complete one round of the workout and finish with some Loaded Carries or Trap Bar deadlift.

8/19/21 THURSDAY. SPEED-WORK day. After the warm-up mile, 6 x high skips, 6 x 30 meters, 2 x 100 (100); you’ll be tackling into repeat 400’s to test your fitness.

12 x 400 (on 1:30 if racing sub 6′ pace); on 2:30 (7-8 pace) – on 3′ (for slower than 8 pace).

8/21/21. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR deadlifts. 8 AM start. Golden Gate Seminary College, off Seminary Drive. Drive up entry road to Lot C and park there; then do the warm-up run. The fee is $15/session because we have to rent Lot C in order to hold the workouts there.

LMK if you will be attending (we’ll hold another session on Sat. 8/28/21. ) Shirley, Chris, Tom, Elizabeth, Robert, are on.