Week of 10/18/21: Workouts this week; Warren will lead Wed session; no Sat HR/XT.

Hi Folks,

We take off Wednesday for Montana to see the grandkids; though I just found out the thirteen-year old requires ACL surgery. Such a bummer for him and it happened when making a sharp cut to the side while running; no contact with another player! Those of you who have had to go through the surgery and rehab know it requires patience and

The Wednesday morning 8:15-9:15 am session will continue with Warren helping with your circuit training and extra coaching on O’Head Squats, Deadlifts and any other lifts. You’ll do 5 x 12 sets of Swings after warming shoulders and legs; then it’s do the circuit will be 35″ carrying out the exercise followed by 25″ moving to the next station and recovery. am

10/19/21 TUESDAY. TEMPO. Warm-up mile; then go into the long pick-ups: 10′ 10K race pace (4′ easy) – 6′ (2′) – 4′ (2′)…..Basic goal is to acclimate your body to race pace with a variety of time periods.

10/20/21 WEDNESDAY. STRENGTH TRAINING/CIRCUIT. 8:15 – 9:15 am. Warm-up with strap shoulder dislocates, halos with weight plate, goblet squats. Prior to starting the circuit do 5 x 12 Swings on the minute (OTM); then:

Deficit KB Sumo Deadlift

R/L Lunge Torso Rotations ( concentrate on rotating the torso and simply brings arms to a “T” line)

Inverted Row (rnd one) / Incline Push-ups (rnd two)

Wipers (gradually increase the weight on the bar that you are balancing as you do the leg raises)

PVC O’Head Squats (this is also a good stand alone exercise for mobility, leg strength and shoulder stability. Warren will help you with form on this one. If ankle flexibility is a challenge, place 10 lb plate under each heel). First work on executing the movement with PVC pipe; then the hollow bar, 12# bar, #18 bar prior to using the Olympic bar.

KB Alternating Presses (smooth press to lockout , pause, then return KB to start position)

KB Swings (outside of garage)

KB or DB Farmer Carry / 2nd round do KB Rack Carry (hold that arm locked with bicep alongside ear).

10/21/21 THURSDAY. SPEED-WORK at track or other measured course. “1000 Meter Breakdown“. Warm-up mile or so, stride-outs, 6 x 30 meter pick-ups, skips and butt-kicks.

Those running Dipsea or getting ready for an upcoming race, add an 800 or the old “Macho Mile”.

2 x100 (100), 1 x 200 (200), 1000 (200), 800 (200), 600 (200), 400 (200), 2 x 300 (100), 2 x 150 (50)…..From the 400 on down the pace for each interval increases.

10/23/21 SATURDAY. No official HR/XT/LOADED CARRIES/ Sprints this weekend; I’ll still be away. Those running Dipsea get in the out/back to the Rain Forest or Cardiac.