Week of 7/18/22: Workouts this week with Wed & Sat a go

Hi Folks,

Updates and training advice will be coming in small blocks as the next two weeks are very full for me. Meanwhile take advantage of the good weather during the early mornings to get in your training.

Note that I will hold Hill Repeats/XT/Loaded Carries this Saturday, 7/23/22 at the Seminary College, BUT will NOT HOLD the workout on Sat. July, 30th because I have family in town.

7/19/22 TUESDAY. TEMPO. After the warm-up mile or so you will be running at about a 10K effort level for a set period of time followed by easy run recovery:

3 x( 8′ Tempo (3′ easy)). Acclimate your body to high aerobic, yet controlled effort level.

7/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM at Warren’s.

Regular KB Sumo Deadlifts / BB Overhead Squats with weighted bars

Left Lunge Torso Rotations / Left arm Squat Torso rotations

Right Lunge Torso Rotations / Right arm Squat Torso rotations

Incline Push-Ups

R/L Foot to Hand Placements

BB Romanian Deadlifts / BB Bent row

DBL KB Swing Cleans and Front Squats

Weighted Plank

Landmine Wipers

Lateral Bar Dips

Waiters Carry / Rack Carry

7/21/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 35 jumping jacks, 6 x 30 meter pick-ups, 10 free squats; run 2 x 150 (50), then:

A gp (6′ pace or better): 10 x 400 (on 2′), 1 x 800*

B gp (7-8 pace): 8 x 400 (on 2:30), 1 x 800*

C gp (8:30-9 pace: 6 x 400 (on3′), 1 x 800*

After the last 400; instead of another 400 on the same time interval you will run the 800, i.e., no extra rest to practice running a bit tired and to test your ability to complete the 800 best you can though the pace will be slower.

7/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlift. 8 AM in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley. Arrive early to get in a short run, or light weights and bodyweight exercise routine.