Hi Folks,
update;.. SAT HR/XT workout will be in Lot B today!
Oh boy! We are into December and I’m behind with all that must be done during December, BUT, thanks to Michelle we can now make the Christmas fudge! She was able to locate the vital ingredient in Palo Alto to make Sandy’s famous fudge : Nucoa Margarine! The other brands such as Imperial, Fleischmans margarine produce a lesser quality of fudge we’re used to. Looks like we’ll have to get on it to meet our delivery deadlines.
We are all pulled in many directions during December but try and make the workouts – OR do the mini-workouts I post each week to keep your exercise program going. You can be sure the 8-12 minute strength training workouts are productive and avoids the drop-off with your strength.
RESULTS. A new Masters record was set at the VALENCIA MARATHON (VM) in Spain, held last Sunday again featured an exceptionally strong field of men and women. The VM has developed rapidly into one of the elite marathons on the international circuit thanks to the support of a multi-millionaire who wanted to stage a fast marathon that would attract the world’s best marathons. It should be on the international Majors Circuit by next year.
The 2023 race race was won by SISAY LEMMA, Ethiopia won it in 2:01:48 (14:28, 28:56, 60:35), six ran under 2:05; 28 men under 2:08, with 37th place with a time of 2:08:59 by Joshua Cheptegei, the 10,000 meter World Record holder who did become a bit compromised during the race. Remarkable depth of field when you consider 2:11:06 represents a five minute pace per mile.
Also the famous Kenenisa Bekele (41), holder of the third fastest marathon time (2:01:41), ran the VM as a Master runner in 2:04:19 ! That should put the over 40 record out of reach for years! The top woman was WORKNESH DEGEFA, also of Ethiopia, who ran it in 2:15:51 after having taken a break to have children. Alma Ayama ran 2:16:22 for second place and Miwot Gebrekidan 2:17:59 rounded out the top three.
YURI KAWAUCHI , I call him “Mr. Durability” of Japan and a Master runner with a fighting Samurai spirit, won the Hofu Marathon outright in 2:08:23l I’ve followed his remarkable seemingly impossible career (thus far), with 23 sub 2:11:00 marathons, 119 marathons under 2:20 since 2009! He’s made up with a unique physiology that allows him to recover quickly from his frequent quality marathons. He can run three marathons or more in a month; often on back to back weekends. The week after he won Boston under windy, freezing rainy conditions he tackled another marathon! He reminds me of the American Doug Curtis who has run for 52 years and completed 76 sub 2:20’s, 40 wins, 200 marathons under three hours. All we can do is shake our heads and admire the ability.
12/5/23 TUESDAY. TEMPO workout to simulate build race fitness. After your warm-up mile you’ll up the pace to a threshold level, about 10K – 10M race pace.
10′ Tempo/ 2′ easy run – 10′ Tempo / 2′ easy run.
12/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8 AM. At Warren’s gym. Get in your warm-up and mobility exercises, 5 x 12 Swings prior to the start of the Circuit.
Wide Stance KB Deadlifts x 5
Left, DB Swing & Reach
Right, DB Swng & Reach
Incline Push-Ups
Hand-to-Foot Alternating “Iron Crosses” / Hypo Deadlifts x 7
Wipers
DBL KB Front Squat x 5 with, R/L Alternating Press
X6 Landmine Left 1-Arm Row / X6 Right 1 -Arm Row
Weighted Plank / DB Plank Drag
2 x 6 Heavy KB Swings
Rack Carry / Waiters Carry
Finisher: 3 x 3-4 reps Trap Bar Deadlifts
Short workout; especially during this busy month to build your upper and lower body base by implementing a simple routine facing a counter or kitchen sink. Keep it simple and short by adding two days per week with a lower/upper body routine to acclimate your muscles to the additional workload. Warm-up with halos, 5 goblet squats, strap shoulder rotations then: Alternating lower body upper body 2-3 X:
X 4 Slow 3-count down/3-count up Squats while holding on with two fingers each hand, flat feet
X 6-10 3 count Incline Push-ups executed in controlled fashion.
Then 3 x 10-15 Swings.
12/7/23 THURSDAY. SPEED-WORK at you local track. After your warm-up mile, 6 x 30 meter pick-ups, Skips, and butt-kicks.
2 x 150 (50), 8 X 400 (on 2′ for sub-6 pace group; 2:30 for 6:45-7:45 pace; 3′ for 9′ milers
12/9/23 SATURDAY. HR/XT/SPRINTS/CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 Start in Lot B of the Seminary College. ( 201 Seminary Dr, MV). Arrive anytime after 8:05 to get in your warm-up exercises and swings. We should not have rain during our workout.
KeesTraining 