Hi Folks,
NOTE on 7/11/23: Heads up! Those coming to the WEDNESDAY workout at Warren’s, you MUST park in the jury parking lot and go through the side gate entrance to Warren’s street (Madison Av) which they are repaving starting at 8 AM! Walk on the dirt edge of the new pavement to his place. Who knows, we may be sent back if they don’t allow us to walk along the road edge. They are not permitting traffic on Warren’s street!
Note regarding SATURDAY HR/XT: There will be NO Saturday workout this Saturday because I’ll be away visiting my son and family, then to Tahoe/Truckee for family gatheThoring 14-18th.
7/11/23 TUESDAY. TEMPO workout in three sets of tempo runs. After the warm-up mile you’ll up the pace to about 10K race pace effort (not necessarily pace if on rolling terrain or on dirt).
4′ tempo (1′ easy jog, but not too slow) – 8′ Tempo (2′ easy) – 12′ Tempo, then run to finish of workout.
7/12/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Park in the jury parking lot which is adjacent to Warren’s street. (mandatory) see above…Arrive a bit earlier to get in your mobility exercises and warm-up. We’ll begin with 5 x 12 Swings prior to start of the Circuit. Two rounds:
BB O’Head Squats (lock arms in Snatch O’Head position and squat: a terrific stand alone exercise in its own right- and requires shoulder
Left, Lunge Torso Rotations / Right/Left Foot to Hand Placements from pushup position
Right Lunge Torso Rotations / Alternate R/L Arm Torso rotations from Squat position
Incline Pushups
Exercise Ball Transfers
Wide Grip BB Deadlifts x 6 / Modified Bar Hang (hanging from bar at lower height, legs straight out in front with heels on ground
Left, KB Clean and Press
Right, KB Clean and Press
Weighted Plank
2 x 6 Heavy KB Swings
Farmer Carry ( goal is to carry half your bodyweight in each hand) / Rack Carry
Finish with 3 x 3 Trap Bar Deadlifts..…Those who have not done their 2,000 meter row should get that in; you’ll do it again in the Fall.
7/13/23 THURSDAY. SPEED-WORK at your local track. Run warm-up mile, then at track do 6 x 30 meter pick-ups, t2 x 100 (100) then Two Rounds ( go through 400-600-800 twice)
400 ( on 2:30/3:00) at faster than 5K pace
600 (200) at 5K pace
800 (200) at 5K pace
7/15/23 SATURDAY..…There will be NO workout this Saturday, due to my being out of town. I suggest a solid 30-45 minute run then 10-12 x 15″ to 45″ hill repeats. Stretch after. Begin early for your runs because it’s going to be hot!
KeesTraining 