Week of 6/12/23: Wed workout is on; a different Sat HR/XT on 6/17.

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Hi Folks,

UPDATE on 6/15/23: For some reason my earlier posting did not take; so I’m redoing it.

A different week ahead for our group. We won’t be holding the Saturday HR/XT this week at the Seminary because Sandy and I be visiting my son and family for Father’s Day and then continue on to Idaho for our vacation break. BUT we will have a SATURDAY WORKOUT at Warren’s gym at 9 AM. ( see below)

Two world records within a week’s time by FAITH KIPYOGON, Kenya: First a 1500 meters in 3:49 in Florence and a week later in Paris she ran an amazing WR 5000 meters in 14:05.20 pulling six women under 14:30! Also in Paris, the Norwegian track star, JACOB INGEBRIGTSEN, ran a new WR for the 2 Mile distance in 7:54.11.

6/13/23 TUESDAY. TEMPO run. After the warm-up mile you’ll get in the classic 20 minute tempo run at 10K to 10M race pace. Finish with a cool-down run and follow with a stretching routine for hamstrings, quads, hips.

6/14/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ LOADED CARRIES and finish with trap bar deadlifts. 8:15 AM at Warren’s gym. Arrive a bit earlier and do your mobility and warm-up exercises.

6/15/23 THURSDAY. SPEED-WORK at your local track.

Tom and son, Ian (his 14th straight Dipsea!), with no running since April ( they were visiting several countries), got through Dipsea! Thank goodness it was an overcast day for them and all the runners!
“Mighty Mouse”, Pam did a face plant and knee scrape on a downhill well after Cardiac, but picked herself up and took it to the finish line. Judi, Ann also got it done even after missing a good deal of training. I was not on top of Cardiac this year to cheer you on. I did notice in the results many new names: new generation coming through and making the top 35 black shirts.
Pam finished Dipsea looking muddy and scraped up, but here she is the next day in Austria nursing her wounds looking none the worse for wear!

6/17/23 SATURDAY. CIRCUIT/SPRINTS/LOADED CARRIES/SWINGS/ TRAP BAR DEADLIFTS. 9 AM. Held at Warren’s gym (148 Madison Av, San Rafael directly across from Natl Guard Armory. Take N. San Pedro exit East, go two blocks, take 2nd left on Washington Ave to end of the block, go right on Madison, 4th house (white on the right). Please bring $5 for the gym and equipment rental for Warren. Robert will lead the workout, he’ll have the Circuit stations set up; after the Circuit you’ll do:

You’ll be running the short and long sprints on the street We’ve held the Saturday session at Warren’s before and it works out nicely.

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