Hi Folks,
We’ll be returning home Wednesday afternoon from Montana and see how our house and yard fared during the recent storm. I’ll miss the WEDNESDAY morning workout, but Warren will be leading you through a new Circuit for this week. You will be able to keep the strength training going without missing a beat. If you miss a session with the group be sure to carry out a shorter one with 2 x R/L Turkish Get Up to warm-up and work mobility for entire body; then it is 5 x 12 swings on the minute (OTM), alternating Goblet Squats / Standing Presses with 3 x 5 reps; finish with 4 x 5 heavier swings.
Saturday, 10/30/21. SATURDAY (10/30/21), HR/XT/LOADED CARRIES/SPRINTS workout is a go; unless stormy weather arrives that morning.
10/27/21 WEDNESDAY. STRENGTH TRAINING/CIRCUIT and finish with Trap Bar 3 x 3 lifts. Time is 8:15-9:15 am and Warren will be helping guide and move you through the workout and form on a couple of the lifts. (I don’t have the Circuit stations with me to post, but Warren has the exercise station cards).
10/28/21 THURSDAY. SPEED-WORK at track (Judi and others show up at 7:30 am at College of Marin track, so you have others to train with; as long as I’m not leading the workout you won’t be kicked out). After the mile or so warm-up run, 6 x 30 meter pick-ups, skips and butt kicks, run 2 x 100 (100). You’ll be alternating sets of 400’s with 200’s; the 400 run at 5K GP and 200’s at mile pace. You’ll be running 8 rounds of:
(400 (then on 2:30 or 3:00 go into the 200 (200))….The idea here is to get in the pacing, controlled 400 until you hit the times within 1-2 seconds for each 400, followed by the faster 200 for leg speed. You will likely find that the 200 ‘s take some of the zip our of your legs; you have to find the sustainable balance between the two distances: effort does catch up.
10/30/21 SATURDAY. HILL RPEATS/XT/LOADED CARRIES//SPRINTS and finish with Trap Bar Deadlifts. 8 AM start in Lot C on the grounds of the Golden Gate Seminary College off Seminary Drive. Be sure to drive up the entry road and park in lot C; we have good space for packing and the workout stations. Arrive about 20 minutes early to get in your warm-up run and mobility exercises.
LMK if you will be attending the workout: Lisa, Tom, Robert are in.
Bottom half of the Get-Up to sit-through and back to elbow; X6 R/L Lunge Torso Rotations
2 x Short , 2 X Sprint
X12 DB Thrusters
Sprint – 1/2 “A” , Short
X8 DBL DB/KB Clean & Press; X8 DGB Russian Twists
2 X Short, 1 x Long
X8 DB Plank Row; X 12 DGB Sit-up & Reach
2 X Sprint, 1 X 1/2 “B”
New WR for the WOMEN’S HALF MARATHON of 62:52 was set last weekend by Ethiopia’s LETESNBET GIDEY who also has the WR for 5000 meters (14:06), and 10,000 meters (29:01) and is considered one of the greatest running performances ever! She is the first woman to break 64:00 and 6:300, but dis so on her debut at the half marathon distance!
Her average pace was 14:53 per 5K with a 44:29 split for 15K (9.3 miles); those are terrific 5K stand alone times! A superb performance brings up questions of blood doping and other performance enhancing drugs (PED), but those close to the sport don’t think this is the case here because Gidey lives in a remote part of Ethiopia where access to these enhancements are not likely. She also holds the world records for the 5000, 10000 meters, and 15K (44:20) so the ability is there and didn’t come out of nowhere. I think more of the improvements for half and full marathons can be attributed to the new shoe designs that came out and have been developed during recent years. Kipchoge, the first man who ran under two hours for the marathon did so wearing the Nike shoe that has the carbon fiber plate and thicker foam padding under the forefoot. The CR and WR times at a good number of the major international marathons have come down for men and women since the new generation of Nike and Adidas shoes have been introduced during recent years.
New WR for the BEER MILE: 4:28 set by COREY BELLENMORE of England! You’d think the attempts for setting records in the off-the-wall Beer Mile event would fade away over time. Heck no, a remarkable new WR. It consists of each competitor drinks four cans or bottles of 12 oz beer and runs four laps around a 400 meter track. It starts with chugging a beer as fast as you can, then run a lap, until four laps are completed. Beer supplied by Flying Monkey Brewery!
The awful challenge is dealing with the carbonation from the beer and then sprinting around the track while the contents are churning in your stomach. Corey’s remarkable time meant he had to chug each beer under 8 seconds ( that takes a special technique) , then run under or around 60″ laps! So he chugged the 4 beers in less than a half minute. His laps were roughly 55-60-62-60 seconds.
KeesTraining 