Week of 1/22/24: Workouts this week.

Hi Folks,

We’re in for another week of unsettled weather, so we all have to plan workound around each day. Update: Saturday HR/XT/SWINGS/LOADED CARRIES/SPRINTS workout is a go on 1/27/24. LMK if you are joining in on the workout – simply text me.

Meanwhile get in short but consistent runs if you are pointing towards the DIPSEA RACE and keep up twice per week strength training Wed/Sat or TU/TH depending on your schedule.; and easy medium long run on Sunday. Running two days back to back will build the endurance to push that 7.2 mile hilly course.

MEN/WOMEN’S OLYMPIC MARATHON TRIALS 2/3/24, Orlando, Florida. 10 AM. There are several hundred nervous men and women Olympic hopefuls who will meet in Orlando to race for one of the top three spots to make the USA Olympic Marathon team: it’s coming up quickly. To qualify to run the Olympic Marathon Trials men must qualify within a 18 month window and run 1:18:00 or better; or a half marathon in 1:03:00. Women require a 2:37:00 or better, or a half in 1:12:00. It will be run on 3 x 8 mile loop course plus a 1.21 mile addition to make the 26.2 mile marathon distance.

CONNOR MANTZ ran the top time of 2:07:47 to qualify along with 18 other men under 2:11 ( 5′ pace) while EMILY SISSON, was top woman in 2:18:29 along with 35 under 2:30:00! The challenge between now and race day is to avoid becoming sick, sustaining an injury and peaking correctly to be your best on race day.

If you’re planning to enter the NAPA MARATHON, HALF MARATHON (3/3/24) you may have needed to enter prior to January of 2024. This race offers a limited number of entries for both races: they fill quickly. I would choose this smaller field event if going for a best time; much more difficult to do in a mega marathon because you have a less crowded and faster two miles to settle into your goal pace without needing to weave your way through hundreds of runners ahead of you. A group of us are going up to cycle over Silverado Trail on race day because it’s the only day there will be NO CARS on the road: makes for a very relaxed ride and we cheer the runners on while cycling from south to north towards Calistoga.

(I’ll be updating the blog several times this week)

1/23/24 TUESDAY. TEMPO run. After you complete a solid warm-up mile run each tempo interval at 10K race pace::

10′ Tempo (1:30 easy run) – 8′ (1’easy) – 5′ Tempo – then run to finish.

For those with 35-50 mile base run 20′ steady tempo at 10M race pace.

1/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. (rain likely). 8 AM at Warren’s gym. Immediately begin with mobility exercises and/or 250 meter row warm-up; we’ll do our 5 x 10-12 swings together. You’ll notice that I put in mobility exercises to address the reduced range of motion (ROM) that comes along with aging. Then two rounds:

Deficit KB Sumo DL x 5

R/L Kneeling “Thread the Needle”

DB/DGB “Russian Twists” X 20 / R/L Foot to Hand Placement

Incline Push-Ups

Wipers

DBL KB Swing Cleans & DBL Press

Weighted Bar (12#, 14# or 18# bar) ” 21’s Curls

DB Rack Carry / DB Farmer Carry

Finish with BB or Trap Bar Deadlifts 3 x 3-4 reps.

1/25/24 THURSDAY. SPEED-WORKOUT at your local track. After the warm-up mile, get in Skips, Butt-Kicks, 6 x 30 meter quick cadence pick-up runs. 2 x 100 (100), then a “Ladder workout”:

200 (200) – 400 (200) – 600 (200) – 800 (200) – 600 (200) – 400 (200) – 200 (200)

1/27/24 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/DEADLIFTS. Workout is a go!…8:30 AM start in Lot C of the Seminary college ( 201 Seminary Dr, MV). Drive up the entry by about 8:10, park in lot C and get in your warm-up run and mobility exercises.

LMK if you will be attending.

X 10 DB Thrusters / X 6 R/L Side Plank “DB Sweep & Reach”

2 x Short Hill - 2 x Sprint

X 8 KB/DB R/L Clean & Press / X8 DB R/L Russian Twists

1/2 “A” - Sprint

X 8 R/L ”Donkey Whips” for butt/hip strength/ X8 R/L DB “Gorilla Rows”

Long ( at 5k effort level)

X * R/L DB Burpee & Row / X 20 total AB Scissor Kicks

3 x Sprint - 1 x Short

Then it is on to second half of workout with next White Board listing Carries, Sprints, Deadlifts

Exercise stations