2/22/22 TEMPO. Threshold training practice and acclimating your CV system to steady high aerobic effort – but at controlled effort at about 10K race pace (if the tempo was 8-10 miles it would be at marathon GP). After warm-up run:
3′ Tempo to get it started (1′ easy running) – 5′ T (2′ easy) – 7′ T (3′ easy) – 5′ T (2′ easy) – 3′ T and continue to finish. These sessions are at “comfortably stressed” pace; get used to holding a steady hard pace: pays off on race day.
2/23/22 WEDNESDAY. 8:15 am at Warren’s.STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts 3 x3 finisher. Circuit is 35″ of the exercise / 25″ to move to next station plus partial recovery.
PS.. Alyce will make her appearance !
- Deficit Trap Bar DL / on second round of circuit: BB or PVC pipe O’Head Squats
- Thread the Needle / Wide Stance R/L leg hamstring stretch
- Incline Push-Up / Inverted Row
- DGB Sit-up & Reach
- DBL KB Swings to Front Squat (start each rep from dead start)
- R/L KB Presses
- Weighted Plank
- Hand to Hand Swings
- KB Rack Carry / KB Farmer Carry
2/24/22 THURSDAY. SPEED-WORK on track. After the warm-up steady mile, 6 x 30 meter pick-ups and drills:
C gp: 8 x 400 (on 3′ including the 400 meter interval, or jog 200)..for 8:30- 9′ pace runners.
B gp: 10 x 400 ( on 2 1/2′ or 3′ for 8- sub 9′ pace runners)
A gp: 12 x 400 (on 2′ if running sub 90 second 400’s)
2/26/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS finisher is Trap Bar Deadlifts. 8 am in LOT C at Seminary College off Seminary Drive in Strawberry / Mill Valley area. Arrive a bit earlier for run warm-up or calisthenic /mobility warm-up. LMK if you will be attending.