Hi Folks,
Weather looks good for a week of solid training with a bit more daylight each day; workouts will be held for Wednesday and Saturday.
1/19/22 TUESDAY. TEMPO. After the warm-up mile, begin with a 3′ pick-up at 5K pace; then 2′ easy; 12′ Tempo (3′ easy), 10’…continue run to finish of workout.
1/20/22 WEDNESDAY. STRENGTH TRAINING Circuit and a Short Workout.
- KB Sumo Deadlift / Weighted Bar O’Head Squat
- Squat to Stand Stretch
- Inverted Row
- Wipers
- L. Bottom Half Get-Up
- R. Bottom Half Get-Up
- Alt R/L Clean & Presses
- KB “Figure 8’s”
- X 15 Swings
- KB Rack Carry / KB Bottom -Up Carry
SHORTER HOME WORKOUT: warm-up with Halos, x 5 light DB/KB Goblet Squats, Strap shoulder dislocates.
KB R/L Clean & Presses (1,2,3) i.e., 1 rep R/L hands; 2 reps R/L hands, 3 reps R/L hands.
R/L X full Get-Up
5 x 12 KB Swings OTM ( on the minute)
10/21/22 THURSDAY. SPEED-WORKOUT. Preferably on a track. Run a mile warm-up, drills, 6 x 30 meter pick-ups then:
4 x 200 (200) stride-outs, don’t run too fast; it’s just to get the turnover going.
4 x 800 (200) @ 5k pace. You’ll gradually workout up to 6 x 800; a good workout for 5K, 10K, 10M and half marathon. I’ve found that 5K total
10/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. SEMINARY COLLEGE, off Seminary Drive, Strawberry area. Drive up the entry road and park in Lot C. Arrive a bit earlier to get in a short warm-up run prior to the 8 am start.
LMK if you will be joining in:
Some UPCOMING EVENTS:
1/23/22 SUNDAY. Tamalpa’s HAMILTON LEVEES 4.5 miler. 9 am start. Behind #5 Hamilton Landing, Novato.
1/29/22 SATURDAY. MT. DIABLO 10K in Clayton . Part of the MUT Grand Prix.
2/6/22 SUNDAY. KP HALF MARATHON. 8 am. GG Park, JFK between Stow Lake Drive/ Rose Garden. Arrive early to find parking for this large numbers race.
New Women’s American records for the marathon and half marathon:
USA Women’s Marathon: She works as a realtor, was away from running for seven years, got a job, raised two kids; had foot surgery in 2004 which also side-lined her for a period of time. She did her first comeback run in 2016 after her second child. She ran no races between ages 24-31. KEIRA D’AMATO, 37 broke Deena Kastor’s American record at the Houston Marathon in 30 degree weather with a 2:19:36! The first 10K in 32:45, halfway in 69:40, and 30K ( 18.6M) in 1:39:14. Remarkable that they ran so well in such cool weather; won’t overheat, that’s for sure!
A new USA WOMEN’S HALF MARATHON American record was also run at the Houston Marathon/Half Marathon weekend. SARA HALL, 38 broke the American record with a 67:15! Her husband, Ryan Hall, set the men’s half marathon record 15 years ago with a 59:43. Sara’s 5K splits: 16:03, 15:51, 15:57; 15K in 47:51, 16:01 for 15 -20K.. The women’s winner in that half marathon was Victory Chepngeno with a 65:03 (sub 5-pace): solid performance! Two other American women ran well: Fiona O’Keefe placed 5th with a 67:42 and Emil Durgin placed 6h in 67:54. Excellent performance by US women!
KeesTraining 