Hi Folks,
9/11/23 update: We will NOT be holding SATURDAY HILL REPEATS this Saturday at the Seminary: there is a busy event with numerous cars in a car rally taking up all of lot B and lot C – and A. Last year there was not good way to do a workout there with the many cars there! BUT we will use Warren’s gym for the exercise stations, grass runway for Loaded Carries and the dead-end street for short (100 meter) and long (200 meter) pick-ups. We’ve done this before at this location and it worked well. The Warren’s garage gym is two blocks from the Civic Center light (148 Madison Av, directly across from the Natl Guard Armory)
9/12/23 TEMPO. Threshold running after the warm-up mile and a few short pick-ups. You’re going to run at a comfortably stressed pace, i.e., still be able to get a few sentences out: controlled aerobic effort. 4-5 times: 4′ steady run and 1′ rest between each 4′ rep. There is usually a tendency to run these 4′ runs too fast; keep it under control , it is not at race pace.
9/13/23 WEDNESDAY. STRENGTH-TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:10 AM. Get in early for the mobility and warm-up exercises.
Deficit KB Sumo Deadlift (bend into a deep squat ( not bend over at waist), tighten lats)
X 5 R/L Thread the Needle / R/L Alternating Foot to Hand mobility exercise)
Incline Push-ups
Exercise Ball “Stir the Pot”
Wipers (ladies work up to 95# on bar, men to 135#)
Left, Clean & Press
Right , Clean & Press
Left, Muay Thai Planks (if difficult to execute, do “side dips”)
Right Muay Thai Planks
BB O’head Squats ( if squat mobility is an issue; do 1-Arm O’Head Squats with KB/DB)
DB Russian Twists / Heavy KB Swings 2 x 6 reps
Rack Carry / Farmer Carry
9/14/23 SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups; do 2 x 100 (100) then:
4 x 400 (200) – 2 x 200 (200) – 4 x 400 (200)…..Run the 400’s at 5K goal pace; the 200’s at mile pace.
9/16/23 SATURDAY …..No SAT/HR/XT at the Seminary College, BUT we will use Warren’s gym, as I mentioned above (for the weight training) and the dead-end street for the Loaded Carries and the 50 meter & 200 meter pick-ups. I will update later. We’ll meet at 8:30 for the warm-up ( don’t want to bother the neighbors too early).
9/17/23 SUNDAY. DRY CREEK ROAD WEST Low-key scenic bike ride past rolling vineyards in the Russian River Wine Growing Region outside of Healdsburg. 9 AM meet at Dry Creek Rd/ Yoakim Bridge intersection off Dry Creek Rd; parking area on right. Count on about 50M mostly Hwy 101 drive up to Dry Creek Rd Exit then several miles to the start.
The course is 12 miles from there to the south end of Dry Creek Rd West, with little traffic and easy rolling to flat terrain: good for building mileage. Those who need another 6M can add the 3M out, then back on Dry Creek Rd towards the Sonoma Dam area. After the ride I can suggest the Plank Cafe which is East of 101 on Dry Creek Rd Exit and easy to get to with quick return to 101 South after lunch. (we visited the Plank Cafe couple of weeks ago and saw a good number of cyclists there – a good sign)
I’m working on selecting different ride courses in West Marin, Healdsburg, Napa areas for our small cycling adventures – and lunch after!
KeesTraining 