Week of 10/24/22: Workouts this week for Tu/Wed/Th/Sat; short workout, upcoming races.

Hi Folks,

Continue to take advantage of the Fall weather to finish your base for the November events: I’ll be listing some key runs on the Calendar.

10/30/22 Sunday. MARIN COUNTY HALF, 10K, 5K. 9 AM. Mc Nears Beach. Marinendurance fest.com. Will be hilly course.

11/6/22 Sunday. GOLDEN GATE HALF/5K. 7 AM. Van Ness/ Aquatic Park. http://www.Runsf.com. Very popular course: it goes over the GG Bridge.

11/13/22 Sunday. CLARKSBURG HALF/30K/10K/5K. 8:30 AM. 52810 Netherlands Rd…Clarksburgcountryrun.com. Flat and fast courses!

10/25/22 TUESDAY. TEMPO run over dirt fire roads or mildly undulating trail terrain. After the warm-up mile run 12′ Tempo at half marathon pace (3′ easy running) – 8′ Tempo (2′ easy and then to finish.

10/26/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, SWINGS, TRAP BAR DEADLIFT. 8:15 AM at Warren’s; arrive 8:05 to get in warm-up and mobility exercises.

R/L 1- Arm DB/KB Deadlift

X 6 Right Lunge Torso Rotations

X 6 Left Lunge Torso Rotations

Incline Push-Ups

Right 1- arm DB Bench Rows

Left 1- arm DB Bench Rows

Wipers

X 4 Left KB Heavy Cleans

X 4 Right, KB Heavy Cleans

Landmine R/L X4 O’Head Press

Farmer Carry / Rack Carry

Home/Short workout: 2-3 rounds of:

(X25 Jump Rope, X 15 Swings, X 4 Goblet Squats, X6 R/L Renegade (plank) Row, X 10 DGB or DB Sit-Up & Reach)

10/27/22 THURSDAY. SPEED-WORK at your local track. 2 x 100 (100), 6 x 30 meter pick-ups.

C gp: 3 x 800 (200) at 5K pace, B gp: 4 x 800 (200), A gp: 6 x 800 (200).

10/29/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM Start in Lot C of Seminary College (201 Seminary Drive) in Strawberry. Arrive about 8:05 or later ( I have to open the cable gate) and set up) to get in your warm-up run. (workout to be posted)