Week off 10/3/22: Workouts, no Sat/HR/XT (10/8), fitness notes,

Hi Folks,

Another excellent week of for training towards your Fall and Winter races; take advantage of it to get in consistent running, cycling and other outdoor activities. Note, that we will not hold the Saturday HR/XT due to the Asti Tour de Vine on the same day; we have about 17 from our group participating in the 25K, 50K or 100K rides. Last weekend a few of us got in a bike ride through the ever scenic Napa Valley: always a special ride during the Fall….more notes coming

10/4/22 TUESDAY. TEMPO. After the warm-up mile: 3′ Tempo (1′) – 6′ (2′) – 8′ (3′) – 5′ and to finish at moderate pace. Shorter tempo intervals this week so you can work on keeping at a high aerobic five mile race pace.

10/5/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Swings, Trap Bar deadlifts. 8:15 AM at Warren’s gym. ( if parking is a problem due to the narrow street, you can use the Jury parking lot next to Madison Av street). Get in your mobility exercises; warm-up legs, shoulders and hips. We’ll get in our 3 x 20 Swings together prior to the Circuit.

Deficit KB Sumo Deadlift/ BB O’Head Squats

R/L Leg Over “Iron Crosses”

Inverted Row

Left Bulgarian Squat x 5 on flat bench

Right Bulgarian Squat x 5


DBL or KB/DB for spinach

X 6 KB R/L Standing Presses

Weighted Planks

KB Figure 8’s provide core training along with

Waiters / Farmer Carry

10/6/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 6 x 30 meter pick-ups, drills and 2 x 100 (100):

2 x 150 (50) – 4 x 600 (200) – 2 x 400 (200), 2 x 300 (100). Jose, add a 1000 meter interval. You are building to run 8 x 600 at 5K goal pace.

10/8/22 SATURDAY. HILL REPEATS are cancelled for this week.