Hi Folks
A new Netflix series: Tour de France Unchained. Done in the same vein as Drive To Survive on Formula One racing all over the world with behind the scenes footage, profiling a variety of athletes, the managers and the pressure they are under from the owners, the pressure on each athletes to make the team – and then to perform.
UPDATE on 7/6/23: SATURDAY HILL REPEATS/XT will be held at 9 AM in LOT B of the Seminary College ( one above our usual Lot C).
HAPPY FOURTH! May it be a safe one and filled with some family time – after your run, bike or workout in the morning, of course!
Sandy and I leave Sunriver area today after two days of uphill cycling to Mt. Bachelor and Cultus Lake. We’ll be hitting hot Redding for overnight stay, then continue to Granite Bay on 7/5/23; then the plan is to be home on Thursday. I plan to hold SATURDAY HR/XT on 7/8/23; I have to find out if we will be in Lot C or B.
7/4/23 TUESDAY. TEMPO. Today is a good one to get in distance because you don’t have to rush off to work! Or you may be running a Fourth of July race.
7/5/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR or REGULAR DEADLIFTS. 8:15 AM at Warren’s Gym. (Robert has a conflict and cannot make it, but Circuit you know). I texted you some of the YouTube videos showing the Chinese Olympic lifting team demonstrating their warm-ups, shoulder care and flexibility exercises, a great deal of back training and leg work. So for the first station of the Circuit do the Deficit KB Sumo Deadlift; second round PVC pipe or BB Overhead Squats then the rest of one of the Circuits I have there for you. Finish today with a different rep count for deadlifts: 8 light reps, 5 with a bit more weight, then 3 reps, then 2 reps. Stretch butt and legs a bit between sets.
You can understand the power of the Chinese women and men team members when one considers how much leg and back training they get in and why they have such explosive leg strength and back development. They measure their workouts in tons lifted per session!
7/6/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 30 meter pickups ,drills (yes, they help prepare you for intervals and avoid injury). 2 x 100 (100), then :
A gp (under 6′ pace for 400’s): 12 x 400 (on the 2′) at controlled 5K pace
B gp (7-7:45 pace) on the 2:30
C gp (8-9′ pace) on the 3′.
7/8/23 SATURDAY HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM at the. Seminary College (201 Seminary Drive, Strawberry/Mill Valley area), but we will be holding the exercise stations in LOT “B”. Arrive 15-20 minutes prior to the start and get in your warm-up mobility exercises.
KeesTraining 