SATURDAY HR/XT: Sat HR/XT is a go: we received a few more confirmations to get our five or more. Those who are coming back from Covid hit I suggest skip the HR for jogging loops through the large parking lots and focusing on Loaded Carries and finishing with Trap Bar Deadlifts. Just ease into strength training again and only do limited endurance training.
DIPSEA: Looks like we have a good week ahead for outdoor training – and for those running Dipsea, maintain consistency but without overdoing any one day. If not running Dipsea but looking towards a Spring or early Summer road race April through third week in May is the time to take advantage of the good weather.
The next four weeks are key for Dipsea prep scheduling 4-6 times on the Dipsea Trail for those who gained an entry into this race. I’ve found that that if I run solid sections of the course six times and get in 7 miles plus on it; improvements become minor; you just need to know the course well for foot placements, where you can or cannot pass and the sections you can push extra or not.
You will want to run out to the top of Dynamite, Rain Forest or Cardiac and back; distances to build on. One tip is take the paved road out of Muir Woods on the way back to Mill Valley; you’ll get in a longer steady uphill tempo climb to the Windy Gap steps that simulates the push on Hogsback. To complete the steps is difficult after that long uphill push, but builds leg strength and fitness.
It’s also a time to determine your downhill running pace from Windy Gap to crossing the creek in Muir Woods. Too much enthusiasm and likely over – striding the downhill will trash your quads. That makes going up Dynamite slow with “dead” quads; you may have to fast walk most of it. You may put yourself ahead by a minute pushing the downhill; you’ll lose more than two to three minutes on Dynamite and Hogsback. Practice the pace of the downhill during your and find the proper pace so that your uphill doesn’t suffer.
A simple guideline for general trail or road racing is that 80% steady mileage ( a bigger factor for success than most people think; 10-15% tempo to acclimate your cardiovascular system to a controlled but high aerobic pace and 5% for speed-work. The three ingredients are listed in order of importance.
4/25/23 TUESDAY. TEMPO. After your warm-up mile get in 2 x 10′ at 10K race pace, i.e., “comfortably stressed” effort.
4/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s ( 148 Madison Ave; two blocks from Marin Civic Center).
Deficit KB Sumo Deadlifts / DB Stepups
Right, KB Kneeling Windmills (Torso rotations)
Left KB Kneeling Windmills.
Lying hip rolls
Wipers / Hang , add Knee Tucks if you can
Left, KB Clean & Press
Right, KB Clean & Press
Lateral Bar Dips
2 x 6 Heavy Swings
Farmer Carry / Rack Carry
Then you finish with 3×3 Trap Bar Deadlifts and/or 500 meter row.
4/27/23 THURSDAY. SPEED-WORK at your local track. ( a number meet about 7:30 AM at COM PE parking lot for warm-up mile; then to the track). Get in a few warm-up drills, 6 x 30 meter pick-ups, 2 x 150 (50); then the workout. Today will be good weather for doing a good number of 400’s.
Everyone is at a different level of fitness for the pace of their 400’s; pick your A, B or C group so that you get about the 40-45″ rest before taking off for the next 400. This limited rest is to acclimate to race pace with a slight break; if you were to work on speed you’d be extending the rest period by jogging an easy 200 or even 400.
A gp. 12 x 400 (on the 2′) for those running sub 6 minute pace.
B gp. 10 X 400 (on the 2:30 for those running 7:15 to sub 8 pace)
C gp. 8 x 400 (on the 3′ for those running 8:30 to 9 minute pace)
If you find that you’re not getting the rest and beginning to struggle too much; change the group or after each 4th 400, take an extra minute recovery, then continue with the workout.
4/29/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. The workout is a go Meet in Lot C at the Seminary College in Strawberry/Mill Valley are ( 201 Seminary Drive). Arrive a bit earlier to get in mobility and warm-up.
coming so far: Andy, Hunter, Denise, Lisa, AJ…more tba
X15 Mtn Climbers / X10 R/L Heavy DB “Gorilla Rows”
2 x Sprint – 1/2 “B”
X12 DB Thrusters / X8 R/L R/L DB Plank Rows
Sprint – Long
X6 R/L DB O’Head Reverse Lunges / X15 DGB Situp & Reach
2 X Short – 2 X Sprint
R/L X6 DB or Grip Plate Side Plank “Sweep & Reach” / X6 R/L “Iron Crosses”
1/2 “A” – 2 Short
The HR/XT are followed by the Sprints/ Swings/ Loaded Carries and Trap Bar Deadlifts