Hi Folks,
Looks like we are in for a rainy week and Sandy and I will be out Thursday (2/1), come back Wednesday, (2/7); I’ll have a set of Circuit Training station cards for that day’s indoor workout because we won’t be back until mid-day, but one of the group can help with the 35″ of exercise followed by 25″ of rest and moving to the next station.
Men and Women’s USA Olympic Marathon Trials , will be held this Saturday in Orlando, Florida at 9 AM on NBC locally …..Brings back memories of Sister Marion Irvine who qualified (2:51:01 at CIM) for and participated in the 1984 first USA Women’s Olympic Marathon Trials in Olympia, Washington. What a historic and memorable week that was and the people of Olympia made the event something special. One little story:
As we were checking in at the registration desk to pick up our credentials, one lady came up to Marion and asked, “Are you Sister Marion?” “Yes,” responded Marion. “Oh, thank goodness, I want my daughter to room with you during the week of the Trials so you can keep an eye on her.” Turns out her daughter was Cathy Schiro, age 16 who had also qualified for the Trials with around 2:40 something time. She was a rising star, new to the marathon and had brought her times down rapidly. Little did her Mom know that Marion came up to run, but had no delusions about finishing in the top three to make the Olympic team; we were both going to enjoy the festivities and would be attending a number of functions, parties and a few late nights. Cathy would already be dutifully in bed when Marion would come rolling in.
The night before the race, Marion thought she’d pass on some sage advice to young Cathy Schiro. “So what is your race plan for tomorrow ? asked Marion. “I thought I’d take it out at 5:50 pace to start with and then see how it goes,” she said. “Okay, good night then” said Marion. There wasn’t any advice she give this young participant. In fact, she was in fourth place for a while and ended up running 2:34! Cathy later set the American 10M record, also got married and is now Cathy O’Brien and made the marathon team for the 1988 Seoul, Korea Olympic Games. Marion ran 2:52 at Olympia; she could have broken 2:50:00, but I had her stick with Sally Edwards to avoid going out to fast, but that was a mistake on my part because Sally was not in as good racing shape as Marion. Marion ended up forging ahead about 10 miles into the race as Sally drifted off the back. My mistake that dayBut, Marion did end up ahead of all the Masters women with a 2: 52 time, still a good day for her.
Group ride update: Sandy and I checked on the status of the Mustard near Yountville area of the Napa Valley: the growth has begun. Some of the vineyards have half growth, so I’m proposing two dates in February, the 11th and the 18th, because some members of the group can’t make one of the two dates. I’m happy to go up twice – Napa is most always nice!….(more to come)
1/30/24 TUESDAY. TEMPO run session to acclimate your body to holding a high, but controlled pace, i.e., about 10K race pace for novices/ low mileage runners.
6’ Tempo (1′ easy run) – 10′ (1:30) – 6′ tempo then to finish easy run.
1/31/24 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/SWINGS/DEADLIFTS and ERG Rowing. 8 AM at Warren’s Gym ( it will be raining, so all indoors that morning). We’ll do our 5 x 10-12 Swings together prior to beginning the Circuit.
Deficit KB Sumo Deadlift
Left, KB Clean & Press x 5
Right, KB Clean & Press x 5
Inverted Row or hold
Wipers
Left, Kneeling Back Hip Circles / Left, Bridge March
Right, Kneeling Back Hip Circles / Right, Kneeling Bridge March
Landmine Thrusters
Farmer Carry / Rack Carry
2/1/24 THURSDAY. SPEED-WORK at your local track (No rain predicted that morning). After the warm-up mile, do Skips, Butt-kicks, 6 x 30 meters, Lunge torso rotations. then 2 x 100 quick cadence pick-ups with 100 recovery, then:
2/3/24 SATURDAY. NO HR/XT session today, but a good morning to get in miles as no rain is predicted. Those gearing up for Dipsea, get in a fairly level 2 mile warm-up run, the walk-run the Dipsea Stairs at a pace so that you can still run up through the Flying Y Ranch to Windy Gap. If you need to walk again, do it on the narrow trail portion once you’ve run the paved section.
KeesTraining 