Week of 4/18/22: Workouts, changes for our Saturday sessions…

Hi Folks,

Looks like we will have unsettled weather for this week; be ready for the unexpected!

Upcoming changes for the next three SATURDAYS: 4/23/22 ( a dozen of us will be riding various distances in the charity ride “Bike Around The Buttes” at Sutter, CA.; 4/30/22 we’ll be in Santa Cruz area from Monday 4/25 through May 2, 2022; then on Saturday, May 7th a few of us will be riding in the “Wine Country Challenge”. It’s funny how the schedule worked out, but I hope we can all be training together soon on Saturdays. Meanwhile, during our missed Saturdays together, you can continue with Swings, Squats, Presses, Hill Repeats; perhaps a RRGrade Run workout.

ALLEN BIGGS, a member of our workout group, accomplished percussion musician, good cyclists, a very caring individual and a man of action: on the spur of the moment helped contribute to the war effort in Ukraine. Last Sunday he and his wife Kathy, received a call from a friend to help deliver much needed supplies to Poland for the war effort in Ukraine. They thought about it for a brief period and by Tuesday they were carrying two 100 lb duffel bags filled with kevlar vests and on a flight to Poland. There they dropped off the vests to be taken to where the action is taking place.

He and Kathy had a chance to observe the excellent system for helping so many refugees who had arrived into Poland. They also met other volunteers from the US and a number of countries who had brought supplies to Poland to be used in the war effort. He and Kathy then returned to the U.S. and home. Quite the experience and they made a contribution to the war effort; they’ll do it again in the near future.

Monday’s Boston Marathon featured the strongest field in the history of the men’s division ever and also featured a remarkable duel between two top women over the last several miles. Both the top man and woman were pushed to their limit to take their wins. Edna Kiplagat , 42 of Kenya also set a Masters Course Record, was in 4th paced with a 2:21:40 – also a PR for her!

Peres Jepchirchir, the Gold Medalist, and winner of the last four marathons, from Kenya was in a head to head battle with Ababel Yeshaneh, the present WR holder for the women’s half marathon, from Ethiopia were in a duel that featured seven lead changes after mile 25! Jepchirir won it in 2:21:01 with Yeshaneh four second later! This gave Jepchirchir 5 for 5 wins. One tough lady!

The first five miles was completed in 28:04 about 2:27 pace; the miles 6-16 were the fastest ever ranging from 4:59 – 5:24 pace, or 2:14:52 pace! They reached halfway in 69:41. Three American women broke 2:30:00 with Nell Rojas placing 10th in 2:25:57. Kiplagat, 42 had won Boston in 2017, second 2019, 2021; 8th in 2018. Absolutely amazing performance!

Evans Chebet and fifteen others hit half way in 63:24 and the top of Heartbreak Hill; then from 35K to 40K (miles 22-25) he ran 13:55 to separate himself from the fast charging field. He ran the miles in 4:26, 4:27, 4: 26 and 4:37 over the last portion: a gutsy mover and incredible pace that he could sustain to the finish! Looked like a sustained sprint to me! He’s won four of his last five marathons and holds a 2:03:00 best.

California poppies in great numbers along the roads to Tomales. Go see them while they’re still blooming!

4/19/22 TUESDAY. THRESHOLD workout. After the warm-up mile or so, run 10′ at high aerobic level followed by a 3′ recovery run at easy pace; then another 10′ pick-up followed by a run to the finish. Find your steady high aerobic effort; yet “comfortably stressed” level. The goal is to acclimate your body to the non-stop pace you will experience during a race or time trial with short recovery jogs in between. Tempo runs are usually 20 minutes or a bit longer and run at a lower intensity over 3-6 miles; depending on your fitness and weekly mileage level.

4/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT Trap Bar Deadlifts and Kettlebell Swings. 8:15 AM start at Warren’s gym. Get there 5-10 minutes prior to start to get in your warm-up!

We do our 5 x 12 reps of KB Swings; then into the Circuit:

X6 DB Thrusters / PVC or BB O’Head Squat

Lunge Torso Rotations

Incline Push-ups

Exercise Ball Transfers

BB Romanian Deadlifts / BB row

Left KB Clean & Press

Right KB Clean & Press

DGB Sit-Up and Reach

2-3 sets of 5 reps Swings with Heavier KB

KB Farmer Carry / KB Rack Carry

Finisher: Trap Bar Deadlifts

4/21/22 THURSDAY. SPEED-WORK at your local track. Warm-up mile, 6 x 30 meter quick cadence pick-ups, 2 x 150 (50) stride-outs.

A gp: 12 x 400 (on 2:30)

B gp: 8 x 400 (on 3′)

C gp: 6 x 400 (on 3′)

4/23/22 SATURDAY.…No Saturday HR/XT group workout today as 14 of us are at the Bike Around The Buttes cycling event.