Week of 6/6/22: Workouts for this week; no Saturday HR/XT.

Hi Folks,

Note, that we will NOT hold Saturday Hill Repeats on 6/11, 6/18/and 6/25 due to being out of town. We will pick it up again on July 2nd.

This weekend is the Dipsea Race: Those running the event should run a taper week with the emphasis on less mileage but, keep up a good pace during each run. For example, with the Thursday track workout you’ll run 400’s but maintain your usual quarter mile pacing; just running fewer reps. This way you’ll keep the “fast legs” and avoid fatigue; finish the workout feeling sharp, not tired out.

6/7/22 TUESDAY. TEMPO workout. Get in a steady warm-up mile then:

Those running Dipsea: 3 x 4′ Tempo with (2′ easy) between reps.

Those not running Dipsea: 3 x 8′ Tempo (4′ easy).

6/8/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 AM at Warren’s.

X 6 KB Sumo Deadlifts

X 4 R/L Thread the Needle

Inverted Row

R/L Foot To Hand Placement from Push-UP position


DBL KB Swing Cleans

Left Side Plank DB Sweep & Reach

Right Side Plank DB Sweep & Reach

Landmine Squat To Press

2-3 x 5 KB Heavy Swings

Farmer Carry / Rack Carry

6/9/22 THURSDAY. SPEED-WORK at your local track. ( a number show up about 7:30 am at College of Marin Track; join in and feel the group support). After the warm-up mile, 6 x 30 meter pick-ups, 2 x 150 (50); then:

Those running Dipsea: 6 x 400 on the 2′ ( if running 6′ pace); on 2:30 (if running 7-7:30 pace); on 3′ (if 8-9 pace).

Those not running Dipsea: 8 x 400 (on 2′, 2:30, 3′)

A gp: 10 -12 x 400 (on 2′)……Jose add “Macho Mile”…

6/11/22 SATURDAY.…..There will be no Saturday Hill Repeats on 6/11, 6/18/25 due to vacation time out of town.