Hi Folks,
I’ll be arriving home Monday night and be posting more of the workouts for this week. Note that I will not be holding the SAT /HR/XT session on 10/14/23 because a good number from our training group will be supporting Cloverdale Rotary by cycling in the Asti Tour de Vine event on this Saturday. This ride is quite popular and this is our fourth year riding this event.
10/10/23 TUESDAY. TEMPO run over flat to mildly rolling terrain for a threshold run. After the warm-up mile you’ll run: 5′ tempo (1′ easy) – 7′ tempo (1:30 easy run) – 12′ tempo and then moderate pace to the finish. For most of our group the tempo will be run at 10K race pace, i.e., “comfortably stressed” effort with short easy run breaks between each effort.
10/11/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive earlier to get in your warm-up mobility exercises.
Deficit KB Sumo Deadlift / BB/PVC O’Head Squats
Right, KB Kneeling Half Windmill X 5
Left, KB Kneeling Half Windmill x 5
Incline Push-Ups
R/L x 6 Hip Thrusts / Hip Rolls
Wipers
DBL or Single KB Rack Position X 5 R/L Reverse Lunges
180 degree Land mine Rotations / Landmine Thrusters
2 x 6 Heavy Swings
O’Head Grip Plate Carry / DBL KB Rack Carry
Finish with 3 x 3-4 reps Trap Bar Deadlifts
10/12/23 THURSDAY. SPEED-WORK at you local track. After a warm-up mile, 30 meter quick cadence pick-ups and a few drills. TWO rounds of:
(2 x 150 (50) – 4 x 200 (200) – 2 x 400 (on 2’/2:30 or 3′))
10/14/23 SATURDAY....There will be NO Sat HR/ XT/ SWINGS, etc this week.
KeesTraining 