Week of 3/20/23: Workouts this week

Hi Folks,

Be ready for a rainy Tuesday; however, for the rest of the week we’ll have decent weather. Terra Linda HS is hosting a three-way track meet on Thursday: no rain! Towards the end of the week on 3/25/23 Saturday Hill Repeats/XT will be held. As we approach the end of March we’ll be switching to an 8:30 AM start as the days become warmer.

DUBLIN DISTANCE FIESTA (3/18/23). Picture about 170 high schools, 3400+ boys and girls competing in the Mile, 800, 3200 and some relays and you have one heck of an entertaining track meet. Some 268 girls broke a six minute mile and well over 400 boys broke five minute pace- which was a world record set at one event! Dublin HS did a terrific job hosting this event; the logistics were challenging and keeping the meet moving at a fast pace was impressive. We started our race timing business back in the late 1970’s when it was all done by hand and chute systems had to be devised by friends in Southern California and a group of us in the Bay Area.

At this meet the timing and results were done very quickly: a new heat of twenty runners took off 15″ after the previous group finished. Results were taken off the hip bib number; no race numbers, chips or barcodes were needed! There were 246 heats in the Boys’ Mile, 33 in the Girls Mile and roughly the same for the 800 meter races! i thought at first, (to be continued)

Here is a 15 month old product of good breeding, gymnastics, music and swim classes; healthy food only (yes, this future power lifter or Sumo wrestler has had no processed food). Our grandson looks ready to tackle the pool today! He’s ready!
We spotted an unusual yellow duck in the water along Chelino Valley Road. We saw only two of these unique ducks in this area! We assume they are a new predator: there were no Mallards in sight.

3/21/23 TUESDAY. TEMPO. After the one mile warm-up: 6′ Tempo (1′ easy) – 8′ Tempo (2′) – 8′ Tempo and run to the finish.

3/22/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS 8:15 AM start. Arrive a bit earlier to get in mobility and warm-up exercises prior to the Circuit.

Deficit Sumo KB Deadlift

Left, KB Clean x 6

Right, KB Clean x 6

Incline Push-Up

Exercise Ball Transfers

Hang and, if possible Knee Raises

Left, KB O’Head Reverse Lunge

Right, KB O’Head Reverse Lunge

Left, Forward Stance KB O’Head Press X 5 / Right, Forward Stance KB O’Head Press

“Walk Around Plank”

DBL KB Waiters Carry / DBL KB Rack Carry

Finish with either BB or Trap Bar Deadlift

3/23/23 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 6 x 30 meters and a few drills:

A gp (sub-6:30 pace racers) ; 8 X 600 (200) run the 600’s at 5K race pace; keep the workout moving by going immediately the 200 recovery jog after each 600)

B & C groups: Two rounds of (200 (200) – 400 (200) – 2 x 600 (200) – 400 (200) – 200 (200))

3/25/23 SATURDAY. HILL REPEATS/XT/SWINGS/SPRINTS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. Go to Lot C in the Seminary College ( 201 Seminary Drive). Arrive a bit earlier to get in a short run and warm-up exercises prior to the start. Work those hill repeats and loaded carries: Dipsea training is in full swing!