Hi Folks,
update 9/22/23 6:45 AM.
SATURDAY Hill Repeats are CANCELLED due to so many participants not able to attend today. but can do workout at Warren’s; just text me.
On Sunday, a few of us (Tom, Elizabeth, Tom, Sandy and I) rode through the Russian River Wine Growing region on the Dry Creek Rd West, a lovely mildly rolling terrain where we encountered about ten cars over the 20 miles. Looks like the next one will be with the ASTI TOUR DE VINE (10/14/23) which is near Geyserville and features 20M, 50K, 100K and 100 mile distances followed by a sit down lovely lunch put on by Rotary. The event does usually fill by pre-reg, so plan in advance!
9/22/23 FRIDAY, 7 PM A few of us will go to the Rafael Theatre on Fourth St to see the documentary “26.2 to Life” and the 1000 Mile Club conducted at San Quentin Prison. It features Tamalpans Frank Ruona, Tim and Diana Fitzpatrick and others who volunteered as coaches to help train inmates to run, attain running goals and even a Boston qualifier. Quite a story.
I highly recommend watching the five episodes of “Heart of Invictus” initiated by Prince Harry which features an international sports competition for those veterans physically and mentally handicapped held in the Hague in 2022. It profiles a few select competitors from different countries who are most challenged to go into the Games. Very moving and done with depth.
9/19/23 TUESDAY. TEMPO workout over flat to mildly rolling terrain. After the warm-up mile run
5′ at threshold pace (1′ easy run) – 12′ Tempo (2′ easy) – 6′ Tempo and then easy run to the finish. Keep the Tempo effort controlled at a ” comfortably stressed” pace.
9/20/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:15 start at Warren’s Gym. Do mobility work and warm-up; then TWO Rounds:
Deficit KB Sumo Deadlift
Left, DB Side Plank Sweep & Reach
Right, DB Side Plank Sweep & Reach
Incline Push-Ups
DB or KB Russian Twists
Wipers
DBL DB/ KB Clean & Press
R/L x 5 Forward Stance LMine One Arm Rows
KB Heavy Swings 2 x 6
Rack Carry / O’Head Grip Plate Carry
Finish with Trap Bar Deadlifts.
9/21/23 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100): THREE rounds:
(2x 200 (200), 1x 600 (200))
9/23/23 SATURDAY. HR/XT/SPRINTS/SWINGS/TRAP BAR DEADLIFTS. WORKOUT IS CANCELLED, due to most folks not here this weekend!……We’ll hold workout next weekend.
8:30 AM start in Lot C of Seminary College (201 Seminary Dr, MV). The chain lock to Lot C will be opened about 8:10 AM so you can get in your wam-up and mobility exercises prior to the start.
Note that some participants may not be up for the hill repeats portion; that’s fine doing the exercise stations or even the third whiteboard with the Loaded Carries / Swings/ Sprints and Trap Bar Deadlifts are a sufficient workout in their own right.
KeesTraining 