Week of 3/21/22: Workouts on for Tue/Wed/Th/Sat.

Hi Folks,

Update: a little change on Saturday’s “30 meter sprints” …see below.

Some members of our workout group attended a very helpful Kettlebell Workshop last Saturday from 8 am to noon, with a focus on breathing for weight training, the step by step for : deadlift, kettlebell swing and Turkish Get Up. The session allowed time to focus on the details of each movement. I’ll look to see when another class comes up in the near future for those of you who could not attend last weekend; or, we can certainly schedule one for our group. The Team Leader, Analisa Naldi said she would come over to Marin and teach a session.

3/22/22 TUESDAY. TEMPO session on fire roads or the trails; should be over flat to mildly rolling terrain. After a mile warm-up, plus some 10″ surges do a 10′ Tempo, then (4′ easy) – 8′ Tempo (3′ easy) – 5′ Tempo , then run to finish of workout.

3/23/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT & Trap Bar Deadlifts. 8:15 am at Warren’s gym.

3/24/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile and 6 x 30 meter quick cadence pick-ups you’ll run:

2 x ((400 (200), 200 (200)); (1 X 600 (200), 200 (200); 1 x (400 (200) – 200 (200))

Run the 400’s at mile pace, 200’s at faster than mile pace, and the 600 at 5K race pace.

3/26/22. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and TRAP BAR DEADLIFTS. 8 am. Drive up the entry road off Seminary College off Seminary Drive and into LOT C. Arrive a bit earlier to get in your warm-up run, pre-lifting warm-up routine; then we go at 8am with the body of the workout.

During the next phase of the workout that includes Sprints and Loaded Carries, I’m having you change the 30 meter sprints to “Suicides” or “To Me’s”, i.e. run to the one end of the 30 meter distance, touch your hand to ground and sprint back to the start. (Let’s see who read the blog)