Hi Folks.
Friday afternoon: Saturday Hill Repeats are a go. We have attending thus far: Tom, Elizabeth, Shirley, Denise, Robert, Paula, TJ, and new person, Janet. Probably a few more will come depending on their holiday weekend plans.
Update regarding WEDNESDAY workouts: After the two sessions today we’ve decided to go back to holding one workout session from 8:15-9:15 AM. Warren said that Wednesdays are in great demand for client workouts and we can handle 12 people in the workout. There will be Warren’s clients working out 7-8 and 9:30-10:15 with him.
September is here and Dipsea, half and full marathons, charity bike rides, TCRS races and the high school XC season has begun. Head coach, Warren Lanier, coach Tom O’Reilly and myself are working with over 30 young people this season which is fun to see. Young and old are eager to get out and enter a variety of events.
8/31/21 TUESDAY. TEMPO. After warm-up run, some short pick-ups get in:
10′ tempo (4′ easy) – 8′ tempo ( 3′ easy) – 6′ (3′ easy) then finish the total run time.
9/1/21 WEDNESDAY. STRENGTH / CIRCUIT TRAINING. 8 am and 9 am workouts at Warren’s “Madison Ave Gym” at 148 Madison Av ( take second left at Washington Ave off N. San Pedro Rd). The workout space and surrounding area has been totally redone. This Wednesday we will begin with an 8 and 9 am session; we’ll be adjusting our numbers to maintain spacing, safety, and outdoor use of space.
So far coming to 8 AM session: TJ, Lillie, Shirley, Judi, and Alyce?
So far coming to 9 AM session: Michelle, Lisa, Chris, Gayle S, Kevin, Pam, Deb H? , Alexandra
I will be updating during next two days.
9/2/21 THURSDAY. SPEED-WORK/ TRACK. A 1000 meter breakdown. After the warm-up mile or so, 6 x 30 meter quick cadence runs; 2 x 100 (100):
1000 (200) @ 10K pace – 600 (200) at 5K pace — 400 (200) –6 x 200 (200) at sub 5k pace.
9/4/21 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am start at Seminary College. remember, drive up the entry road and park in Lot C. Arrive earlier to get in your warm-up run prior to the 8 am start.
Coming so far for the workout: Shirley, Tom, Elizabeth, Denise, Robert, Paula, and new person Janet.
KeesTraining 