Week of 11/1/21: Workouts for Tu/Wed/Th & Sat.

Hi Folks, You’ll be juggling around a wet week, which is wonderful: we need that rain. Those of you running Dipsea on Sunday will get in an easy week with a last abbreviated quality workout on Thursday.

Saturday workouts for November.: We’ll hold the Saturday sessions on 11/6, 11/13, 11/20. So far I’m not holding the workout on the Saturday of Thanksgiving because it is a holiday weekend and a number of our group may be out of town. If you think you would attend Saturday, 27th; let me know by the 23rd. Update is that we meet as usual in LOT C. We will also have our own combination lock for the cable gate.

11/2/21 TUESDAY. TEMPO. More threshold timed pieces to acclimate your body to race pace effort. After the warm-up mile you’ll do; 4′ pick-up (2′ recovery jog) – 8′ ( 4′) – 6′ and then continue with rest of run.

11/3/21WEDNESDAY. STRENGTH TRAINING for this week. One shorter and one regular length workout.

Short workout: 3 rounds of: X 12 Swings,; x 5 R/L KB/DB Clean & Presses; X 5 DBL KB/DB Front Squats

Regular full workout:

11/4/1 THURSDAY. SPEED-WORK. ( Happy Thanksgiving!) Do the right thing and get in a solid, but brief workout so that you can enjoy Thanksgiving dinner with a clear conscience and the satisfaction knowing you got it done! After the warm-up mile do 2 x 30 meters of Skips; 2 x 30 meters Butt Kicks; then 6 x 30 meter pick-ups.

Those running Dipsea this Sunday: 4-6 x 400 (on 2:30/3:00)…a last sharpener before the race.

Those not running Dipsea: 10-12 x 400 (on 2′ if running sub 6′ paced; on 2:30 if sub 8′ pace; on 3′ if running under 9′ pace)

TRAINING TIP for the 400′s: Keep the repeats effort under control because the effort will accumulate, i.e. it will become more difficult to maintain pace as fatigue sets in. If you run the first six x 400 too fast you’ll pay the price by the time your start lap seven. This is very similar to running a 5K, 10K or longer race: run a too-fast first half, then be struggling through the second half; especially the last 1.5 miles. Track workouts such as the repeat 400’s provide an opportunity to work on accurate pacing. Pay attention to your effort level, not to simply hammer the 400’s; have a plan and do perfect practice.

11/6/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am At Golden Gate Seminary grounds, off Seminary Drive. Go up the entry road and park in Lot C. That’s where the exercise stations will be set up. Arrive about 20 minutes early to get in a short warm-up run prior to our group start at 8 am.

LMK if you will be attending: Judi, Tom, Elizabeth, Tom, Shirley, Denise, Hans

two new variations for this week

Work on keeping the Sprints and Shorts at strong effort for leg strength and leg speed; the longer repeats at 5K effort level: a good steady high aerobic level for fitness.