Week of 5/22/23: Workouts this week; last week for most Dipsea practice

Hi Folks,

Just learned that our amazing world traveler and runner, HANS SCHMID has passed away while in Bali. He was snorkeling and had a heart attack during the outing. That is all the information I have for now. We will all miss his enthusiasm, his running ability (we all want to be able to run like Hans!), his wonderful photos that he shared on FB documenting all the unusual places in the word that he visited. I’m going to miss him at our Saturday workouts and to hear of his latest adventures.

Here is Hans on Denali , always the active runner , hiker and adventurer. What a full life he led!

Here is doing his Kettlebell Rack Carry during one of our Sat mor ing workout sessions. He was quite strong at his lean 115 lb body weight !

Note, that this weekend is Memorial Day Weekend; let me know later in the week if you will attend the Saturday workout or be out of town so that I have a head count.

This is the week and weekend to get in your best course work and / or simulating the Dipsea course demands with hill repeats and other hilly courses.

5/23/23 TUESDAY. TEMPO PICKUPS. After your warm-up mile you’ll run 4 x 5′ tempo runs with a 1:30 easy run between each 5′ rep. This week it’s a shorter Tempo run, so up the pace to controlled speed at 10K race pace.

5/24/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s gym. Arrive a bit earlier to get in mobility and warm-up exercises, 5 x 12 Swings.

Regular Sumo Deadlifts / DB Step-Ups

Left Lunge Torso Rotations / Left Half Kneeling “Thread The Needle”

Right Lunge Torso Rotations / Right, Half Kneeling ‘Thread the Needle”

Incline Push-Ups

Hips Rolls / Rolling Planks with arm reach

Wipers / Hang from Pull-up Bar

Left, Bulgarian Squats (Split Squat)

Right, Bulgarian Squats (Split Squat)

KB X 6 R/L Standing Presses

Lateral Plank Crawl

Farmer Carry / Rack Carry

Finisher: 3 x 3 Trap Bar or Regular Daeadlits

5/25/23 SPEED-WORK at your local track. Last Thursday you ran 3 x 1600 for your 5K predictor; this week we’ll go back to shorter interval ladder. After the warm-up run, running drills, 6 x 30 meter pick-ups :

2 x 150 (50) – 4 x 200 (200) – 3 x 400 (on 2’/ 2:30 or 3′ depending on you race pace) – 1 x 600 (200) – 2 x 400 (on 2:30 / 3′) – 2 x 150 (50).

5/27/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM. At Seminary College ( 201 Seminary Drive), Strawberry/ Mill Valley area in Lot C. Drive up and park in the lot.

(Note: if you will be away for the Memorial Day Holiday weekend, let me know if you will not be attendingthe Saturday morning workout. )