Hi Folks,
Members of the workout group celebrated New Years Day with our usual bike or run up the Mt. Tam RRGrade (8.1 miles) from downtown Mill Valley on a beautiful and sunny day. We then drove down to Stinson for a walk on the beach, followed by lunch in Olema. It’s a reminder to take full advantage of a day when Nature is at her finest.
1/2/24 TUESDAY. TEMPO run over flat to rolling terrain.After the warm-up mile, get 4 x 6′ Tempo pick-ups with 1′ easy runs in between each Tempo pick-up.
1/3/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s. Get in the mobility exercises, warm-up and the 5 x 12 swings prior to start of the two rounds of the Circuit.
Deficit KB Sumo Deadlifts / Wide Stance KB Sumo Deadlift
Left, Thread the Needle / Foot to Hand Placement while in PUP (push-up position)
Right, Thread the Needle / Plank with alt foot & hand raises
Incline Push-Ups
Hip Thrusts w/Grip Plate Weight
Wipers
DBL KB Clean & Alt R/L Presses
Landmine Thrusters
Lateral Bar Dips
2 x 6 Heavy KB Swings
Grip Plate Waiters Carry / Rack Carry
1/4/24 THURSDAY. SPEED-WORK at your local track. Today’s session is to work on bringing your leg turnover to the next level, which is more developing neural input over just fitness in order to bring down your times. Running shorter intervals with good recovery so you can develop the new level of faster cadence to bring down your race time. We’ll have you begin with a modest volume to avoid too much soreness or pulling a muscle; then we’ll gradually increase the number of repeats.
After your warm-up mile, skips, 6 x 30 meter pick-ups: Cruise a 600 at a controlled 5K race pace (200 easy recovery jog); then:
4 x 50 meters fast, but controlled ( 150 jog recovery); 4 x 100 (300), 4 x 200 (400 easy)…Be sure to stretch out after the workout.
4/6/24 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/ DEADLIFTS. 8 AM – ( Let’s see what the weather will be)
A workout for novices or those coming off injured reserve .
KeesTraining 