Week of 9/19/22: Workouts this week; Sat HR/XT workout (9/24) is on.

Hi Folks,

We were blessed with a solid rain this week that took the edge off the super dry ground and grass, but temperatures will rise again late this week putting us back into drought conditions. Fall events are upon us in the world of XC runs, half and full marathons and cycling events. This is where the Summer mileage pays and avoids “cramming” in September.

A special half marathon: Looking for a personal best time for the half? Check The Humboldt Redwoods Half Marathon (and marathon, 5K) on Oct 9th: one of my favorite 13.1 mile races. I ran my best times for both the half and full marathon distances over that beautiful course that goes out/back on the Avenue of the Giants scenic route; no cars on the course during the event. It’s flat, except for one overpass; cool under the canopy of the Redwoods with lots of fresh oxygen in the air!

Yes, it’s a good four hour drive so I suggest an extra day so you can do a recovery run on the soft paths that parallel the Eel River near the Dyerville Bridge start/finish area; Maxwell Grove and other quiet areas under the towering Redwoods: always a special place spot in California! Get in thoseTempo runs of 20-40 minutes are key for the half and should be emphasized over the six weeks prior to race date: acclimating your body body to steady non-stop high end aerobic workouts. They pay off!

9/20/22 TUESDAY. TEMPO. After the usual warm-up run; then up the pace for 5′ of Tempo (1′ short easy run ) – 8′ Tempo (3′ easy) – 7′ Tempo – then regular run to the finish of your workout.

9/21/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT with TrapBar Deadlift 3 x 3 finisher. 8:15 AM at Warren’s gym. Be sure to get right into 35 Jumping Jacks and mobility exercises prior to our 5 x 12 reps of Swings; then the Circuit.

9/22/22 THURSDAY. SPEED-WORK at your local track. Steady run mile warm-up, 6 x 30 meters, Skips and Butt Kicks; then: 2 x 150 (50), 2 x 200 (200), 2 x 400 (200), 2 x 600 (200), 2 x 400 (200), 2 x 200 (200), 2 x 150 (50);….then after 1′ rest run an 800 at 5K pace. (Jose, your can add an extra 400 on the way up and down the “ladder” workout)

9/24/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlifts. 8:30 AM start at Seminary College ( 201 Seminary Drive) up in Lot C. LMK if you will be attending so that we have at least 6 or more joining in on the session. We will be adding to the total number of KB Swings during the second half of the workout.

In so far: Lisa, Chris, Judi, AJ, Denise, Robert, Andy, Paula, Hunter