Week of 5/23/22: Workouts this week for Tu/Wed/Th/Sat.

Hi Folks,

Update on Saturday Hill Repeats: We’ll have this Saturday workout (5/21/) and 5/28, 6/4; then I’ll suspend the sessions for the rest of June as we head to my daughter and family in Montana, i.e., no workouts for 6/11, 6/18, 6/25. We’ll wish those from our group who are running the Dipsea good luck running this tough course. We’ll pick up Saturday workouts in July.

5/24/22 TUESDAY. TEMPO over a mostly flat road or trail course or undulating terrain so that you can hold a high aerobic steady pace . After the warm-up mile or so 8′ tempo (3′ easy run) – 6′ T (2′ easy) – 6′ T; then run to finish of workout.

5/25/22 WEDNESDAY. STRENGTH TRAINING. 8 AM at Warren’s gym. To day, we’ll go over the recently details of the kettlebell clean, clean and press. We’ll warm-up with mobility exercises and 5 x 12 Swings prior to working on the Cleans.

5/26/22 THURSDAY. SPEED-WORK at your local track. After your warm-up run, 6 x 30 meters, 2 x 100 (100). 8 x 400 (on 1:30, 2:30 or 3′, depending on your race pace), 4 x 200 (200). Jose add an extra 1000 meters ( 2.5M) at 10K race pace.

BELOW is the SATURDAY HR/XT Workout board:

5/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM in lot C of the Seminary College off Seminary Drive. Arrive early to get in a warm-up run or exercises. LMK if you will be attending. I know it is Memorial Day weekend, but we’ll be in town. A good weekend for the Dipsea runners to get in their last strong workout weekend.