Hi Folks,
We’ll be planning the workouts around the rainy days as the week unfolds. The Saturday HR/XT session is cancelled for this Saturday ( 1/20/24) due to Sat/Sun weather system moving in, but we will substitute with a workout at Warren’s garage/gym (148 Madison Av; two blocks from Civic Center) at 9 AM. I’ll lead an indoor strength training circuit indoors. Please text me if you are to join in on the workout. ( so far joining in: Elizabeth, Tom, Judi, Lisa, )
Running the Dipsea this year? During January, February, March, and first week in April you want to build your leg strength foundation and overall body structure with Hill Repeats, Loaded Carries, Swings and Deadlifts: you cannot “cram” this phase during April and May. That’s what we develop on Saturdays~ The constant toil of uphill and downhill running takes on your legs, hips, and back can lead to breakdowns. Be proactive and begin this month to make your body more resilient with hill and strength training. Even participating once per week in our Saturday group, will help build your strength, power, and mobility to reduce chances for injuries.
I also have the routine for general strength improvement for those who do not want to include any sprint running or hill repeats. They focus on mobility, loaded carries, some lifts in order to lay a foundation and improve structural integrity, so you can begin a regular exercise program, i.e., “getting in shape to begin training.”
A New WR Women’s 10K road race time featured two women for the first time ever, under 29:00! AGNES NGETICH, a World XC Bronze medalist ran 28:46 in Valencia Spain. Her 5K spit was 14:13, 8K (metric 5M) in 23:10. Eleven women passed 5K in 15:00, with four women under 30:00.
JACOB KIPLIMO of Uganda was the World XC Champ ran a superb 26:33, passing 5K in 13:20; three finished under 27:00 with 10th place in 27:35. . Next year the will feature a million dollar bonus for breaking the world record.
1/16/24 TUESDAY. TEMPO run day. After the warm-up mile run 4 x 6′ tempo pick-ups at 10K race pace with 1:30 easy jog between each pick-up.
1/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM start at Warren’s gym. Be ready to get in your warm-up and swings prior to the start of the Circuit.
Deficit KB Sumo Deadlift
Left, Fwd Knee Circles / Left, Back Knee Circles
Right, Fwd Knee Circles / Right, Back Knee Circles
Incline Push-ups
Iron Crosses
Wipers
DGB (O’head or chest high) R/L Reverse Lunges
Standing KB Alt R/L Presses
“Walking Plank” from left to right, right to left while on forearms
X 15 KB Swings
Rack Carry / Farmer Carry
Finish with Deadlifts or Trap bar Deadlifts 3 x 34 reps.
1/18/24 THURSDAY. SPEED-WORK. at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, butt kicks then: TWO rounds of: (6 x 150 (50), 1 x 200 (200), 1 x 400 (200))
1/20/24 SATURDAY. HR/XT/SWINGS/CARRIES/SPRINTS/DEADLIFTS. Workout at the Seminary College is cancelled for this Saturday, but I am holding an indoor Strength Training Circuit at our Wednesday garage/gym location (148 Madison Av, San Rafael about two blocks from the Civic Center) at 9 AM. You can text me if you’d like to come to the Circuit workout by Friday afternoon. We’ll have our HR/XT Saturday training at the Seminary next week Saturday – weather permitting.
SO FAR CONFIRMED for Saturday Circuit: Paula, Lisa, Judi, Tom, Elizabeth
Getting ready for Dipsea? Your hill work and strengthening program should be in full mode during February, March, and first week in April. You need the uphill strength (hill repeats) and strong quads (deadlifts, heavy farmer carries, reverse lunges, walking lunges) to handle the downhills; hip mobility and strength with key exercises…..Note that I’m adding separate workout board for those not running hill repeats or running at all, but want to begin learning the strength movements, mobility, and loaded carries to improve their structure and strength overall.
CIRCUIT FOR 1/20/24:
KB Deficit Deadlifts
Left, DB Kneeling Windmills
Right, DB Kneeling Windmills
Right, 1-Arm DB Rows
Left, 1-Arm DB Rows
Wipers
DBL light DB Swing Cleans and Press
R/L Alternating Reverse Lunges while holding onto bench/table
Weighted Plank
Rack Carry / O’Head Grip Plate Hold or Carry.
Finish with 3 X 3-4 reps of BB Deadlifts or Trap Bars Deadlfts…..Get in foam rolling after the Circuit.
KeesTraining 