Hi Folks,
We’ll be holding the Saturday HR/XT workout on 10/1/22, but NOT on 10/8/22 because a number from the workout group, and I will be participating in the Asti Tour de Vine on 10/8/22.
Note: For SAT HR/XT, Lot C will have a lock on it that I need to open; if you want to warm-up earlier that 8:10, park down below along Seminary Drive. They’ve had to lock the parking lots due to people partying and throwing garbage on the grounds.
New WR for the Men’s Marathon set by Eliud Kipchoge of Kenya, for the second time last week at the BMW Berlin Marathon ( 9/25/22) in 2:01:09. I have to hand it to Kipchoge, he openly states that he was looking to lower the WR time (2:01:39) which he set four years ago – and does it! He averaged 4:37 per mile with a 14:21 per 5K! 5K splits: 14:14, 10K: 28:23, 15K (9.32M): 42:33; 20K (12.5M): 56:45, 13.1M (21km) in 59:51! ; 30K (18.6M) 1:25:40, 35K (21.75M) . Truly remarkable pacing now that Kipchoge is 37 years old. Carlos Lopez, of Portugal and the gold medal winner of the LA Olympics Marathon was 37 when he won that race – and went on to break the WR in the Fall.
The women’s elite field was especially strong in depth as four women broke 2:19 with Tigist Assefa, Eth set a CR with a 2:15:37! American, Keira D’Amato, placed 6th in 2:21:48.
9/27/22 TUESDAY. TEMPO run on roads or mildly rolling dirt terrain. After the warm-up mile run at high aerobic pace for 15′; the easy run to finish and cool-down.
9/28/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, SWINGS and TRAP BAR DEADLIFT. 8:15 AM at Warren’s gym. Definitely get in mobility warm-up; we’ll do 5 x 12 Swings prior to Circuit.
Deficit KB Sumo Deadlift / BB O’Head Squats
Iron Crosses ( Leg Overs)
Inverted Row
Foot to Hand Placement
Wipers
DBL DB Snatch to Alt. Reverse Lunge
Landmine 180 rotations
Ball Slam
2 x 6 Heavy Swings
Farmer / Rack Carries
Swing Rep goal to work on: One of the pillar workouts with the StrongFirst system is complete 5 x 20 Swing reps in 5 minutes. Begin with a very manageable KB weight and practice with 3 x 20 reps three days per week; gradually increase it to 5 x 20 reps three days per week by December. Once that feels like a doable routine; increase the KB weight. For women use 35# KB and men 53# KB; after that it’s work it up to five days per week.
9/29/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, drills and 6 x 30 meter pick-ups:
4 x 150 (50) – 2 x 200 (200) – 2 x 600 (200) – 2 x 400 (2’/2:30/3′) – 2 x 300 (100) – 2 x 200 (200)
10/1/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFT/SWINGS. Seminary College, 201 Seminary Drive. 8:30 AM. Note that the gate will be locked to Lot C until I open it around 8:10 AM. If you need longer warm-up you can come earlier and park along Seminary drive and get in a longer warm-up; then drive up to Lot C…
KeesTraining 