I will be updating all week because it looks like I’ll have many interruptions on Monday and Tuesday.
NOTE: I will NOT have the Saturday HR/XT/LOADED CARRIES/SPRINTS workout on 3/19/22 due to four of us going to the KB 101 Workshop early that morning in Oakland.
Those of you preparing for the Dipsea Race the second weekend in June ( back to its usual date on the Calendar; coming up quickly) may want to run to top of Dynamite, or the entrance of the Rain Forest and back as a first venture on the course, and to test what shape you legs are in! The other suggestion is to get in the RRGrade course at a very steady pace with the option to Double Bow Knot, or West Point Inn, and back. The uphill course done at a “comfortably stressed” push will accelerate your fitness for the Dipsea and road races.
During April and May I suggest running 2-3, 5K races to build your fitness for that hard push that the Dipsea requires; yet won’t require much recovery time.
3/15/22 TUESDAY. TEMPO run. After the warm-up mile or so, get in 3 x 6′ Tempo with 3′ easy running between each 6′ Tempo pick-up. Maintain 10K race pace effort for each tempo portion.
3/16/22 WEDNESDAY. STRENG TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 am at Warren’s gym.
Deficit KB Sumo DL // BB O’Head Squats
R/L Lunge Torso Rotations
“Copenhagen Side Plank Knee Drive’
Right KB Bottom Half Get Up
Left KB Bottom Half Get Up
DBL KB Swing + R/L Alt Press
2 x 5 Heavy KB Swings
Rotational Med Ball Throw ( to me your “catcher”)
KB Rack Carry / O’Head Grip Plate Carry ( 25#, 35#, 45#)
3/17/22 THURSDAY. SPEED-WORK at your local track facility. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt-kicks. then two rounds of:
(12 free squats, then immediately run 2 x 200 (200); 20 total mtn climbers, then 2 x 400 (200); 8 Burpees, then 2 x 600 at 5K pace (200). )
3/19/22 SATURDAY.…..No Sat HR/XT this Saturday. (see above)