Hi Folks,
Looks like an on and off week with rain, so the Saturday HR/XT is (1/13/24) this week. However, I will be helping out with finish line duties at Saturday’s TCRS 3.4M race at Tennessee Valley location ( Tamalpa Club Running Series). Starting time is 8 AM (7:45 AM for Seniors and walkers). You might be able to get in your run prior to when the rain starts around 9 AM…
1/9/24 TUESDAY. TEMPO run over flat to mildly rolling terrain. After the warm-up mile:
8′ tempo (1:30 easy) – 6′ tempo (1′ easy) – 6′ then run to finish
1/10/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM Warren’s gym. Be ready for rainy morning and indoor circuit. Get in your warm-up and mobility exercises, then 5 x 12 swings together. Two rounds:
Deficit KB Sumo Deadlift / Wide Stance KB
Left, Thread the Needle / Foot to Hand Placement
Right, Thread the Needle / Plank PUP Hand to Shoulder Touches
Incline Push-Up
Weighted Hip Thrusts
Wipers
X 5 DBL KB Clean & Alternate Presses R/L x 1
Landmine Thrusters / 180 degree rotations
X5 R/L ” Donkey Kicks with good arc
KB X 6 Heavy Swings
Rack Carry / Grip Plater O’Head Carry
Finish with 3 x 3-4 Deadlifts or Trap Bar Deadlifts
1/11/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter warm-up, Skips, Butt-Kicks, Lunge Torso Rotations, then: we are repeating last Thursday’s workout with shorter interval distances and good recovery interval . The idea is develop the neural input for faster cadence running…..First cruise a 600 at 5K pace (200 easy jog recovery):
4 x 50 (150) – 4 x 100 (300) – 4 x 200 (400)….The number of intervals are modest because the faster running speed will tax the legs and to avoid distance fatigue.
1/13/24 SATURDAY.HR/XT/SWINGS/CARRIES/SPRINTS. Cancelled due to rain forecast for the day…..As I mentioned, Tamalpa Runners will host the TCRS Tenn Valley Run, 3.4 miles starting at 8 AM.( early start due to GGNRA rules).
KeesTraining 