Week of 6/5/23: Workouts this week and it’s Dipsea Race on Sunday

Hi Folks,

DIPSEA: Taper week is a time most racers look forward to after all the hill training and course practice for Sunday. You’ll want well rested legs to be ready for race day. (more to come)

SAT HR/XT. We’ll need a head count to see if we enough participants for the Saturday Hill Repeats workout due to the Dipsea race, people working the race on Saturday or out for vacation.

Saturday should be a rest day before the race! NOTE that if we had the workout this Saturday, 6/10/23 we would MEET IN LOT “B” (one higher from Lot C) if we have 6 or more joining in to cover the Lot “C” rental.

So far we have Kevin, Robert who can make it. If we have only three or four, I can opt to do a workout at Warren’s gym. (Ron, Tom, Elizabeth, Denise, Andy, Paula, Hunter are not able to attend)

What famous day in history was the 6th of June? Interesting it was barely remembered when it was such a pivotal day in world history.

6/6/23 TUESDAY. TEMPO workout. After the mile or so warm-up you’ll run 12′ tempo (2′) – 10′ tempo – then finish the run. Run the tempo at 10K race pace, i.e., at a high aerobic yet controlled pace.

6/7/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit early to get in your mobility and warm-up exercises. Two rounds of:

Wide stance KB Sumo Deadlifts x 6

Left, Kneeling Windmills / Left, “Thread the Needle”

Right, Kneeling Windmills / “Right, Thread the Needle”

Incline Push-Ups / Inverted Row

Hang / DGB Situp & Reach

DBL KB Clean – Front Squat – to Press x 5

Right, Landmine 1- Arm Row x6- 8 / Left, Landmine 1- arm row x 6-8

Lateral Bar Dips

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with 3 x 3 Trap Bar or regular Deadlifts

6/8/23 THURSDAY. SPEED-WORK at your local track; COM offers one open to the public. Run your warm-up mile, 6 x 30 meter pick-ups and some drills prior to doing the track session.

Two rounds of: 1000 (200) – 600 (200) – 400 (200) – 200 (200)

Run the 1000’s at 10K race pace, the 600 and 400 at 5K race pace; the 200 at mile pace.

6/10/23 SATURDAY.HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFT. AS of 7/7/23 I have cancelled this Saturday’s workout. 9 AM. We were to meet in Lot “B” – if we have enough people participating. A number of folks are volunteering for Dipsea on Saturday or running Dipsea and should be making Saturday a rest day.

We have just Robert and Kevin who can make it, so we are short of the six we need.