Hi Folks,
We’re working on planning the training sessions during the next couple of weeks of in and out of town trips and 50th anniversary celebration for Sandy and I in August. We will have SATURDAY HR/XT this Saturday, then Sandy and I go to visit our son and family Sunday- Tuesday. I should be holding the Wednesday Circuit workout at Warren’s.
It’s time to get in consistent training if you are preparing for a Fall race the next six weeks is the time to run consistently, your long runs on dirt terrain and speed-work on the track.
7/25/23 TUESDAY. TEMPO run repeats over fire roads or smooth trails. After the warm-up mile run the tempo pick-ups at 10K race pace: 10′ tempo (1:30 easy) – 7′ tempo (1′ easy) – 5′ tempo, then run to finish of the workout. The idea is to run these sustained runs at a “comfortably stressed” effort: not racing, but at a high aerobic level such that you can still speak short sentences. This helps the “no break” during a sustained effort.
7/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit earlier to do your mobility and warm-up exercises. After the warm-up: 5 x 12 KB Swings prior to the two rounds of the Circuit:
Deficit KB Sumo Deadlifts
Right, Side Plank DB Sweep & Reach
Lefty, Side Plank DB Sweep & Reach
Right, 1-Arm Forward Stance DB Row
Left, 1-Arm Forward Stance DB Row
” Iron Crossovers ”
Wipers
DBL KB Clean & Alternate R/L Presses
Landmine Squat & Press
Lateral Plank Crawl / 2 x 6 Heavy KB Swings
Farmer Carry / Grip Plate O’head Carry
Finisher: 3 x 3-4 reps of Trap Bar Deadlift.
7/27/23 THURSDAY. SPEED-WORK at your local track. Run the warm-up mile, then at trackside get in skip and butt kick drill followed by 6 x30 meter pick-ups for quick cadence warm-up. Then it is 2 x 150 (50) to be followed by TWO ROUNDS of:
(1000 (200) at 5K pace – 600 at 5K pace (200) – 2 x 200 at mile pace). Then repeat the sequin ce.
follow with cool down two laps and stretching.
7/29/23 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM In Lot “B” of the Seminary College ( 201 Strawberry drive). Arrive 15-20 minute ahead of the start ( I’ll have chain down at the entrance to the lot.) We’re going to have you add an extra set of Trap Bar Deadlifts with a bit lighter weight than used for the 3 x 3 format and do 1 x 8 reps to finish the morning session.
…more to come
KeesTraining 