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
Wipers
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.
KeesTraining 