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.

Hans, Jerry, and Elmo won USATF Natl XC team race for 80+! Way to do it guys!
Elmo won individual 85+ crown! ( photos by Pam Wendell)

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

Sat HR