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”.
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!
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.