Week of 8/23/21: Workouts this week; Sat HR are scheduled; Double Dipsea this Sat also.

Hi Folks,

The Double Dipsea is scheduled for this Saturday, August 25th and is guaranteed to stress your quads and calves. You’ll have to check their site to see if one can still enter or it’s all done by pre-registration. I’ll be holding Hill Repeats/XT/Loaded Carries/ Sprints on the same day as a number of you are training for the November 7th Dipsea Race; or for solid general fitness.

Results: Two of our workout group tackled the Double Dipsea on a HOT day: Judi, Tom ran it while AJ had to pass on it as he came down with a fever just before the race. I was told it was quite a test with all the heat; especially on that Hogsback stretch. Congrats to Judi for taking third in the W60+ division! ( She did about a 40 mile bike ride the day before). Tom was 13th in the 60+ division.

8/24/21 TEMPO. Run it on the dirt roads or roads. Purpose here is to acclimate your body and fitness to race pace in measured doses by running “comfortably stressed” pick-ups. For the fast runners that is 15K race pace; for most of us it’s at 10K pace.

2 x 12 minutes (4′ easy run between the two sets).

8/25/21 WEDNESDAY. STRENGTH TRAINING. You’ll get in your Halos, a few Goblet Squats, strap shoulder dislocates; then X 15 R/L one-arm DGB ( or a light kettlebell) Kettlebell Swings. You will be able to better emphasize the Hip Hinge movement, hip snap with the DGB which you apply to regular kettlebell swings.


X 10 Swings Rnd 1: X 15 Mtn Climbers, Rnd 2: X 6 R/L Lunge Torso Rotations

X 10 Swings X 5 DBL KB Cleans and Front Squat

X 10 Swings 40″ Weighted Plank

X 10 Swings X 5 R/L KB Presses

X 5 heavier Swing:

X 7 Deficit KB Sumo Deadlifts

X 5 heavier Swing:

X 6 R/L light DB Side Plank “Sweep & Reach”

A short workout alternative or for your second day in the week: Four Rounds of:

(X 15 Swings,

X 3 Goblet Squats (for depth, pointing butt down to “6 O’clock, and

X 4 R/L KB Presses)

8/26/21 THURSDAY. SPEED-WORK. Preferably on a track. After the mile or so warm-up, some drills such as Skips, butt kicks and 30 meter quick cadence stride-outs, you’ll do FOUR ROUNDS of:

2 x 100 (100), 600 (200) at 5K GP, 400 (then on 2:30 or 3′ go into next interval ) , 200 (200) at mile pace.

8/28/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints and Trap Bar Deadlifts. 8 am in Lot C of Golden Gate Seminary College, off Seminary Drive. You will drive up the entry road and park in Lot “C” designated entirely for our use.

LMK if you will be joining in. Chris, Lisa, Kevin, Shirley, Robert, Elizabeth are in.

Good luck to Judi and Tom on the Double Dipsea. Thank goodness for early start.

“Lizard Pose” is same as doing the “foot to next-to-hand placement” we did last week. Once foot is placed next to hand, dip the trailhead leg down to stretch front of thigh and hip flexors