Week of 5/29/23: Workouts this week, last week for Dipsea prep.

Uncategorized 2 Minutes

Hi Folks,

Weather will improve by the end of the week and we should have a warmer weekend for a last Dipsea run – in hotter weather. The weather on Dipsea race day is usually hot, so to have one practice run in the heat will help you plan your race day effort.

We’ll be holding SATURDAY HILL REPEATS on 6/3/23 at 9 AM ( see below). We may see some of the TL XC members join in.

While Tom and Elizabeth were traveling through Jordan, Tom quickly snapped a picture of a giant kettlebell on top of a local gym!
Sandy and I rode from Yountville over a rectangular course on one of the first perfect days for a beautiful ride. We saw every shade of green in the vineyards and the roads lined with Poppies! I think it’s time to organize a group ride followed by lunch at our favorite taco truck!

5/30/23 TUESDAY. TEMPO run. After the warm-up mile run the first two tempo pieces at 10K pace; the third at 5K effort. Course can be on pavement or flat to slightly rolling terrain.

10′ tempo /(2′ easy) – 6′ Tempo / 1:30 easy) – 4′ faster, then run to finish of your run.

5/31/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier to get in your mobility and warm-up exercises. (

OOPS, the three white boards below belong under Saturday workout!)

WEDNESDAY CIRCUIT:

Deficit KB Sumo Deadlift / Ball Slam

Mtn Climbers x 30 reps total

Right “Thread the Needle”

Incline Push-Ups

Left, “Thread the Needle”

Wipers / Hang from chin bar

DBL KB Clean & Press

Landmine R/L x 5 One Arm Row x 5

R/L One-Arm Swings

Farmer Carry / Rack Carry

finisher: 3 x 3 Trap Bar Deadlifts

6/1/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, a few drills to warm-up the Achilles tendons. Two Rounds of:

(2 x 150 (50) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200))

6/3/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 9 AM start. Drive up the entry road of the Baptist Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area) and park in Lot C., the first one on the left. Arrive twenty minutes early to get in your warm-up run and exercises.

X8 R/L DB/KB Clean & Press / X 4 R/L KB/DB Bottom Half Get-Up to Hand position

Short – 1/2 “A” – Sprint

X8 R/L DB “Plank Drag” / X8 R/L Muay Thai Side Planks

Long

Walking Lunges X road & back / X8 R-L DB “Russian Twists”

2 X Sprint – 1 Short

X 12 DGB “Jacks” / X 8 R/L DB Forward Arm Raises

2 X Short – 2 X Sprint Then it’s on to Loaded Carries/Sprints/Swings/ Trap Bar Deadlifts

(the workout is on the whiteboards above)

Unknown's avatar

Published by loadedcarries

Published