Hi Folks,
SATURDAY HR/XT are a go for tomorrow…8:30 AM start.
Update on 10/27/23: Having trouble with putting up photos on my blog, so I’ll type in SATURDAY workout. Pleas let me know by later this afternoon by texting me if you will be joining in on the workout. I’ve changed the sprints a bit in the second half of the HR/XT workout.
10/24/23 TEMPO / Threshold run over flat to mildly rolling terrain. After the warm-up mile run at 10K pace tempo: 10′ (1:30 easy run) – 7′ tempo (1′ easy) –5′ Tempo , then run to finish at moderate pace.
10/25/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s gym. Get in early to either get in 500 meter row on the ERG or mobility exercises prior to the Circuit.
Deficit KB Deadlift
R/L Alt Foot-to-Hand placement / DGB Sit-up and Reach
DB Russian Twists
Incline Push-ups
“Iron Crosses”, i.e., Foot to hand reaches
Wipers / Romanian Deadlifts
Left, Heavy KB Clean x 5
Right, Heavy KB Clean x 5
Landmine R/L x 5 Alt Standing Press
Wall Ball x 8
KB Rack Carry / Farmer Carry
Finish: 3 x 3-4 Trap Bar Deadlifts
10/26/23. THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups, x 20 Mtn Climbers, and 20′ x 2 of Skips then;
2 x 150 (50), 4 x 400 (on 2’/2:30/or 3′ depending on your pace), 1 x 400 (400 recovery jog); then 5 x 400 (on 2’/2:30/3′)………..The goal with the 400’s is to run them at your 5K goal pace consistently within 1-2 seconds of each other. Once you’ve hit two to three in a row within 1-2 seconds, then note the ” perceived effort ” for those splits so you can hit your times accurately by feel.
10/28/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ CARRIES/ TRAP BAR DEADLIFTS. 8:30 start ( chain fence will be open about 8:10 or earlier) at Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley.
So far joining in: Tom, Elizabeth, Dev, AJ, Shirley,
X 12 DB Thrusters / X5 R/L “Thread the Needle” / (2 x Short – 1/2 “A”
X6 R/L DB O’Head Reverse Lunges / (Sprint – Long)
X 8 R/L DB Kneeling Press / X12 DGB ” Jacks” / Sprint – 1/2 “B”
X15 Mtn Climbers (30 reps total) / X8 DB R/L Side Plank “Sweep & Reach” / 2 x Short – 2 x Sprint
Then it’s on to the Sprints/Loaded Carries/ Swings Board.
KeesTraining 