Week of 1/10/22: Workouts this week; Wed & Sat workouts are on

Hi Folks,

Looks like all the workouts this week are a go with mostly good weather, so we can all stay on track with our New Year’s resolutions.

TRAINING TIP on the KB Press ( I have to write and post it again; apparently I didn’t save it two days ago!)

1/11/22 TUESDAY. TEMPO. After the)-up warm up mile , 2 x 10′ ( 5′ easy pace running). The goal is to acclimate the body to race pace by running at threshold pace for the distance. Runners for years have found that a modest percentage of

1/12/22 WEDNESDAY. CIRCUIT Training. 8:15 start at Warren’s gym (148 Madison Av), San Rafael. We’ll do two rounds of the Circuit followed by Trap Bar Deadlifts.

Deficit KB Sumo DL

R/L Lunge Torso Rotations

Incline Push-Ups

Exercise Ball Transfers

BB Bent Row

DBL KB Swing Clean to Front Squat

R/L Standing KB Presses

Weighted Plank

KB Swings x 15

KB Rack Carry / Stationary O’Head Grip Plate Hold ( 25#, 35# or 45# plate)

( Stretch after)

1/13/22 THURSDAY. SPEED-WORK on track. After the warm-up mile, a few drills, 6 x 30 meter pick-ups do Two Rounds run through: (2 x 150 (50) – 1000 @ 10K pace (200) – 600 @ 5K pace (200) – 400 (200))

1/15/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am. At the Seminary College off Seminary Drive; drive up the entry road and park in LOT C. Allow time for short warm-up run, then we’ll do a few warm-up exercises prior to the first round.

joining in: Hans, Judi, Shirley, …more tba