Week of 7/25/22: Workouts, tips, shorter routines; no Sat HR/XT this week.

Hi Folks,

Grandkids are her for a week of Warriors Basketball Camp from 9-4, Monday through Friday which is great because they come home tired! The camp is well-run and the boys learn a great deal about developing basic skills to improve their game and have time to visit family.

This year we witnessed the fastest Tour De France (TDF) in history; I think they averaged over 27 mph over all the terrain be it flat, rolling, the Alps, and Pyrenees. Last solo Time Trial of 25 miles with climbs, flat, rolling, winding roads was completed by the top men in 48 minutes and change for 30 mph average.

August is almost here! Stick to your game plan to get in a consistent training that will take you to your Fall event goal. You have good daylight, pleasant weather; now it’s motivation to put in the weekly mileage with 5%-10% of your week devoted to speed-work.

7/26/22 TUESDAY. TEMPO. After a good warm-up run get in 6′ Tempo (2′ easy running) – 12′ Tempo (4′ easy) – 6′ Tempo (2′ easy); then continue to finish. When running four minutes or less of Tempo, do them at 5K effort; otherwise run the Tempo at 10K effort.

7/27/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar finisher. 8:15 am at Warren’s. Note: I may have to leave Circuit exercise station cards at gym so Robert can lead the workout: my daughter tested positive for Covid, so I will keep my distance from the workout group.

Deficit KB Sumo Deadlift / x 4 R/L one-arm KB Overhead Squats while holding onto rack

R/L alternating Foot to Hand placement

Inverted Row


Left KB Clean & Press

Right KB Clean & Press

Landmine “Russian Twists” / 180 degree standing rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

more to come….

7/28/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips: 2 x 150 (50); 30 Mtn Climbers then 2 x 400 (on 2′, 2:30, or 3′); then before the 1000’s, 15 air squats followed by 3 x 1000 (200). Eventual goal is 5 x 1000 or 6 x 800 to get in the 5K total distance of speed-work.

7/30/22…There will be no official SATURDAY HILL REPEATS due to family in town and airport drop-offs. Saturday workouts will resume on 8/6/22.

The shorter hill repeats should be carried out with strong effort to yield some key benefits. I call it the “weight training of running” for they strengthen all of the running muscles. Hill Repeats increase stride efficiency so that you recover more ground with each stride- and with less effort.

Fast hill repeats develops neuromuscular efficiency by bringing into play more motor units (nerve cells which activate the muscle tissues; one unit can activate a number of motor units. The hill repeats stimulate better motor unit firing, better muscle contractions and more resistance to fatigue. When you finish a strong 15″ or less hill repeat, allow time to ease back down the hill to promote more recovery: don’t rush the repeats, but allow for good recovery in between each fast rep…