Week of 12/13/21: Workouts, The Christmas Kettlebell Swing Challenge,

Hi all,

Wow, things are busy with the Holiday prep and running about, after I said we wouldn’t get caught up with being pulled any number of directions; however some traditions I’ll keep.

How goes it with the CHRISTMAS KETTLEBELL SWING CHALLENGE? Yes, I think the primary challenge is working in the time slot to get in those swings. Once you start getting in the sets and reps are completed within short order. I’ve found that on the days I feel less energetic I use a lighter KB weight for the first two sights; then go back to the one I usually use for the workouts. The daily workout during December changes recovery, so adjustments can be made – but get it in!

12/14/21 TUESDAY. TEMPO for that practice at race pace. After the warm-up mile or so, get in: 4′ Tempo (2′ easy jog) – 7′ T (3′ easy) – 10″ T (finish your distance run).

12/15/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am – 9:00 am.

12/16/21 THURSDAY. SPEED-WORK at a track is best. Get in that steady mile warm-up, drills, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs; 2 x 200 (200) at mile speed; 1x 400 (then on the 3rd minute:

4 x 800 @ 5K pace (200 recovery jog)….one lap easy recovery followed by a quick stretch session.

12/18/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Held at Seminary College, off Seminary Drive; drive up the entry road and park in Lot C. Arrive early to get in your warm-up run prior to the start.

With the busy Holiday Season, LMK if attending: