Week of 6/14/22: Workouts, minimal postings for remainder of the month: on vacation.

Hi Folks,

Just did ride with Sandy from Weed for an out and back course looping around the base of Mt. Shasta: always a spectacular view! Then we head towards Sunriver area to overnight and do the long climb up Mt. Bachelor in the morning. The winds continue to be strong in this area also; makes riding in the early am a must, but it is in the 30’s and 40’s this far north.

My postings will be sporadic this week; meanwhile, Summertime with more daylight and good temperature is the time to get in consistent running, swimming and / or cycling. I encourage you to partake in the once per month TAMALPA TRACK MEETS for speed-work! It’s a friendly atmosphere and you’ll acclimate to the racing environment. Look at the meets as a place to run different distances; perhaps running at least two events or more simply to get in speed-work, pacing practice , and a shot in the arm for your fitness. Remember, no one cares about your time; everyone is focused on their own effort. But there when you have other runners in the same heats – you do better. Great practice!

The challenge will be to get in the 10-12 weeks of steady mileage and twice per week strength training. I guarantee your Fall times will You’ More on this in future postings.

Trail de Couer d’Alene starting from West end at Heyburn Park and heading over Chatcolet Bridge; then continued along miles of pristine bike path. This one is 73 miles in East-West direction
we did ride carefully by Momma moose and two very young babies! Amazing to see!
Sandy identifying these flowers; I call them Snapdragons. Many Spring flowers along the path.

6/15/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT at Warren’s. 8:15 AM start. Robert will help head up the Circuit session followed by deadlifts to finish off the workout. The Circuit cards have been made up; you’ll have three different circuits that will take you to the end of the month. Be safe when you do your Kettlebell Swings and maintain focus on your technique.

JULY goal: I hope to bring in guest instructors that we had for the KB 101 and KB 201 sessions during July for all those who missed out in March and May. We’ll need about 8-10 of you in the two hour workshop/ practice when we go over in detail the Swing, Get-UP and Clean and Press.more tba.

6/16/22 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile or so, 6 x 30 meter stride-outs, skips and butt kicks followed by 2 x 150 (50). Those recovering from Dipsea need to run a low mileage week ( assuming you gave it your gut-busting all and left it all out on the course):

Those who ran Dipsea: 2 x 200 (200) – 4 x 600 (200) at 5K pace. Stretch after. If you are still sore from the hilly Dipsea run, simply do an easy run with 4 x 200 (200) and give yourself time to recover. Running quality during recovery mode doesn’t yield much of a training effect.

Those on normal training program: 2 x 200 (200), 6 x 600 (200), 2 x 400 (200), 2 X 200 (200). The goal is to run 8 x 600 (200) volume and get in the 3 miles of speed-work at 5K pace.