Hi Folks,
A number from our workout group had an interesting Tour de Fuzz 50K & 100K ride last Saturday: had rain four times during the ride which was a bit unexpected. But for most of the ride we had pleasant weather – better than hot conditions! The courses wind through the Russian River Wine Growing Region of the Healdsburg, Geyersville, Santa Rosa area. The rides were followed by a good lunch for all the riders with BBQ’ed chicken, penne pesto pasta, salads, baked beans, rolls and ice cream for dessert. A good day for all.
9/5/23 TUESDAY. TEMPO . After the warm-up mile gear yourself up for a high aerobic steady pace effort for: 12′ tempo (1:30 easy) – 8′ tempo (1′ easy) – 5′ tempo and then to finish.
9/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start; arrive early to get in your mobility/warm-up exercises and 5 x 12 Swings.
9/7/23 THURSDAY. SPEED-WORK at your local track (sorry, about the missed post for this; it went to wrong site). After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, butt kicks and 2 x 100; you’ll do TWO rounds:
2 x 200 (200) at mile speed)
1 x 400 (then on 2’/2:30 or 3′ including the 400; go into the next set off 2 x 200 (200)
2 x 200 (200)
1 x 400 ( on 2’/ 2:30/ or 3′, i.e., for those who run sub 6′ pace/sub 8′ pace/ sub 9′ pace)
After the two rounds , finish with 1 x 800 at 5K goal pace.
9/9/23. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College (201 Seminary Drive). We’ll arrive about 8:10 to open the chain fence so you can get in a warm-up and mobility exercises.
KeesTraining 