Hi Folks,
We’re on track for this week to train with the Wednesday and Saturday sessions to get your strength work and recover what gains we’ve lost ( it declines quickly) due to missed days. The Wednesday workouts will continue at Warren’s “Madison Avenue G” from from 8:15-9:15 while I am away the week of 10/20 – 10/27; he will help lead the workouts.
10/12/21 TUESDAY. TEMPO session to practice running at “comfortably stressed” pace, i.e., about 5 mile race pace effort. After the warm-up mile, get in 3 x 8′ tempo efforts with a 3′ recovery jog between 8′ tempo.
10/13/21 WEDNESDAY. STRENGTH TRAINING. After the warm-up Halo rotations around the head with a weight plate, DB or KB; hip thrusts, shoulder rotations and dislocates; and a set of light full range 5 Goblet Squats you’ll begin the workout. I suggest that on another day to simply get in 3 R/L Turkish Get Ups to improve mobility, core, balance your right and left sides, and connect upper and lower body. ….Start with 5 x 12 Swings OTM (On The Minute).
Deficit KB Sumo Deadlift
Alternate R/L Lunge Torso Rotations
DB/KB Step-Ups ( use heavier weights; some of you are employing too light weights)
Incline Push-ups / Inverted Rows on second round
Wipers
X5 R/L KB Press
Weighted Plank
X 15 Swings
x 5 Goblet Squats
KB Rack Carry ( try and use a weight that has you panting by the time you finish the time period.
10/14/21 THURSDAY. SPEED-WORK at the track. After the warm-up mile, drills with skips, butt kicks and leg swings, complete 6 x 30 meter pick-ups to get in the leg turnover practice.
2 x 150 (50), 2 x 300 (100), 6 x 400 (on 2′ for those running sub 6′ pace; 2:30 for those under 8′ pace; on 3:00 for sub 9′ pace); 2 x 200 (200).
10/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ SPRINTS. 8 AM. In Lot C at the Golden Gate Seminary College off Seminary Drive. Arrive early to get in a brief warm-up run after parking in Lot C; be ready to go with the first set of exercises at 8 am.
The SPRINT and SHORT hill repeat intervals are run with power; the longer 1/2 “A”, 1/2 “B” and LONG keep at 5K race effort level.
I’ve observed that a number of the group have stayed with the same weight when doing the THRUSTERS; it’s time to up the weight! It’s the same with Loaded Carries, it is safe to use heavy kettlebells with FARMERS CARRY and RACK CARRY. I am more conservative on the WAITERS CARRY; you don’t want to overload the shoulder girdle, but make sure you own the weight you are holding overhead. It will be a gradual process to increase the overhead weight you use. It is a “Hurry up slowly” program. What I like about the Loaded Carries is that they safely build good strength! because you’re not moving the weights; it’s your entire body that’s under load. Great strength builder.
KeesTraining 