Hi Folks,
UPDATE 6:46 PM: SATURDAY HR/XT is a go: see you in the AM…
Writing this from Columbia Falls, Montana where is is snowing steadily while the weather is scary rainy and windy from what I hear. I’ll be updating the blog as the week goes on due to the erratic schedule up here.
Our own organized group “Mustard Ride,” on 2/11 and/or 2/18. I offer two dates because I know a number from our workout groups, for those who cannot make the 2/11 date. We’ll meet at 9:30 AM by the little Yountville Park at the north of end town where we will also do our picnic after the ride at the tables provided. You have the options to ride 6, 12, 15, 20, 27 or more miles from our meeting place. Riding out in northerly direction for two miles on Yount Mill road past the vineyards with the rows of mustard seed; it T’s onto Hwy 29 bike path. Those who want to ride the very safe route with no car traffic will turn around and ride back to where we parked then make the short quarter mile to the Yountville Bike Path which connects to the Napa Vine Trail (by the turn-off to the Veteran’s Home area and continues for a good four miles in the southerly direction parallel to the Wine Train tracks.
Others will continue north next to Hwy 29 bike path for five miles then right on Hwy 68/128 and make our way to Silverado Trail. (For a longer ride people can continue north for two additional miles and take the Zinfandel Ln right turn). It’s two miles transversing the valley width to Silverado Trail. Heading south on Silverado Trail you’ll see the mile markers for the Napa Marathon and Half Marathon. Heading about four miles south to the 18 mile mark of the marathon is the Yountville Crossover road back to the Yountville Park for about 12 or 14 miles. Others can ride past the Yountville Crossover and continue south to the 22.5 mile of the marathon course and turn onto Oaknolle Av crossover to the signal light at Hwy 29, cross over and north onto the Vine Trail bike path back to Yountville. After the ride I suggest BYO lunch that we can eat in the park; that allows for a flexible finish time for people who ride the various distance.
2/6/24.TUESDAY.TEMPO run workout. After the mile warm-up you’ll run 10′ tempo (1:30 easy) – 10′ Tempo, then run to finish of the workout. The goal is to run these 10′ bouts at about 10K race pace, a high aerobic, but controlled effort.
2/7/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. There is a set of Circuit station cards there for you. Remember to get in your 5 x 12 kettlebell swings. Be careful, no injuries.
2/8/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips, butt kicks, run 2 x 100 (100) then: Two rounds of:
(4 x 200 (200), 4 x 400 (on 2’/2:30/ or 3′))….A group runners add 1000 meters.kle
2/10/11 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 8:30 AM Start. WORKOUT IS A GO for this morning In lot C of the Seminary College ( 201 Seminary Dr, MV) We’ll be in lot C from 8:10 AM on so you can do a warm-up prior to the start.Weather is predicted to be fair. I will be introducing some variations to the workout for part of the group.
KeesTraining 