Hi Folks,
Arrived early evening in Lake Forrest area of East of Tahoe City at the Dominican Nuns’ vacation house with Sister Marion to spend a special Fall week up here. This place is always a special treat for us, but as it may be one of the last times we can do the stay because they will be selling the property within the year.
New Women’s World Record Marathon time was set at the Berlin Marathon on 9/24/23 by Tigist Assefa, 26 of Ethiopia in a time of 2:11:53 about 5:04 per mile wearing Adizero Adios Pro Evo (4.9 oz, price $500) deigned for one marathon and some training. She ran the first half in 66:20 (5:04 per mile); the second half in 65:33 (5:00 minutes per mile) breaking the old record of 2:14:04 by 2:11 minutes! Eight women broke 2:20:00; seven in the top 10 were from Ethiopia. (more to come about this Berlin Marathon)
One can do the Rack Carry with two different weight kettlebells; they have to be the same weight to do the job to build bracing strength. Her i’m using a 16kg (35#) and a 20kg (44#) kettlebells. Walk 30” then switch the kettlebells and do another 3” carry..
10/3/23 TUESDAY. TEMPO run over flat to moderately rolling terrain. After the warm-up mile pick it up to a high, but controlled aerobic effort at 10K to 15K race pace:
6′ Tempo (1′ easy jog) – 8′ Tempo ( 1:30 jog) – 6′ Tempo and complete easy run to finish.
10/4/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. Robert will be heading up the workout.
KeesTraining 