Week of 5/9/22: Workouts this week, plus Saturday HR/XT are on.

Hi Folks,

We should be on track with the workouts this week, wind subsiding and warmer weather. Dipsea runners have about a month left training for this hilly tough race. Keep in mind that working on your stair climbing, hill work, quad strength to take the downhills; you’ll want to maintain mobility and muscle flexibility with foam rolling and stretching: take care of the “equipment”.

Fun picture of Gayle and Michael as they continue their point to point ride from Sicily, Portugal, the Alps, even the tough climb if Alp d’Huez! They are in France by now. What a memory maker!

Judi, Sandy and I participated in the very well organized Wine Century and 100K, 37 miler last Saturday. Talk about a scenic rolling terrain ride through the Russian River Wine growing region: all the Spring growth in full bloom. Except for the wind it was a superb event and finished the afternoon with a full meal for all the finishers; even had paella on the menu!

Steve and Janet riding through Portugal over a short section of smooth off-road terrain. The dirt trails proved gnarly elsewhere, but all in all a good experience. They included this adventure after Steve participated in the Fireman Games for Track and Field where he won the 400, 800 and mile.

5/10/22 TUESDAY. TEMPO. Build that high aerobic threshold pacing ability to help insure success to hit your PR’s in races. After the warm-up mile, hold a steady “comfortably stressed” pace for 8′ (3′ easy running) – 6′ T (2′ easy) – 4′ T (easy running and continue to finish).

5/11/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Swings and Deadlifts at Warren’s. 8:15 am start. After your warm-up mobility exercises, goblet squats, hip raises and halos we get in the 60 KB Swings.

Deficit KB) Sumo Deadlift / BB/PVC O’head Squats

Foot-to-Hand “Iron Crosses” for rotational mobility

Inverted Row / Hip Thrusts with Medicine Ball 20#


DBL KB Clean & Alternating R/L Press; repeat

DGB Sit-up & Reach

Landmine Alternating R/L Presses

KB Figure 8″s

3 x 5 Swings with heavier KB

KB Rack Carry / KB Farmer Carry – working to half bodyweight in each hand

5/12/22 THURSDAY. SPEED-WORK at your local track. After warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups. Two Rounds:

(2 x 150 (50), 1 x 600 (200), 2 x 400 (on 2:30 or 3′)). After 2nd round do 1 x 800 at 5K pace.

(Jose, add 2-4 x 400 to this workout)

5/14/22 SATURDAY. SATURDAY HILL REPEATS/XT/LOADED CARRIES/TRAP BAR DEADLIFTS. 8 AM start (will be warmer on Saturday) in LOT C of the seminary College, off Seminary Drive in Strawberry. Arrive earlier to get in your warm-up.