Week of 11/15/21: Workouts for Tue/Wed/Th/Sat.

Hi Folks,

We have a new addition to the Tuinzing family with the arrival of Hendrix Matteo Tuinzing on the 13th. He came in at 8 lbs, 7 oz; delivery went well. We go down to Menlo Park on Tuesday to see him in person. Andre and Rosy say the work Stanford Hospital did for them during their two days in the “Postpartum room” was impressive with the constant monitoring, answering the many questions new parents have, providing guidance, and expertise -plus time to

recover.

The strength workout will be at Warren’s as usual, the Saturday workout (11/20) at the Seminary College in Strawberry; though we will not have the Saturday workout on 11/27 on Thanksgiving weekend.

11/16/21 TUESDAY. TEMPO. After the warm-up mile or so: 6′ Tempo (3′ easy) – 8′ (4′) – 6′ ..finish run.

11/17/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am start at Warren’s gym. Circuit routine for this week:

Deficit KB Sumo Deadlift / PVC O’Head Squat

TRS Alt L/R Deep Reverse Lunges (or DB Step-ups)

Incline Push-Ups

Wipers

DBL KB Clean & L/R Standing Press, repeat

Weighted Plank

Swings x 15

Farmer Carry / Rack Carry

11/18/21 THURSDAY. SPEED-WORK. On the track if possible. After mile or so warm-up, 6 x 30 meter quick cadence pick-ups, 2 x 100 (100), 1 x 200 (200):

4 -6 x 800 (easy 200)…run at 5K goal pace (GP)

11/20/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 am. At Seminary College off Seminary Drive up in to Lot C . Arrive a bit earlier to get in your warm-up run; then be at the exercise station by 8 am.

Remember to push the pace on Sprints and Shorts; the longer repeats run at 5k effort.

LMK by Friday if joining in:

Look froward to seeing the mustard in mid February to March 2022