Hi Folks,
2/16/24 Friday: UPDATE on Saturday workout: There will be no workout at Seminary College, but I will have strength training circuit at Warren’s garage/gym at 9 AM. LMK if you will be attending; so far, Tom, Elizabeth, Judi…
2/18/24 SUNDAY. Our second “Mustard Ride” at meeting at 10 AM by Yountville Park for those who could not make last Sunday’s ride. It looks like rain won’t arrive until after 5 PM; it will be cloudy, but that’s doable. Some folks will be riding less than 12 miles on the Yountmill Rd then add the Vine Trail Bike path that parallels the Wine Train tracks. I project fewer participants this Sunday because a good number rode last Sunday. I suggest bringing a simple picnic lunch for after the ride that we can eat at the tables provided in Yountville Park where we park our cars.
Keep in mind the once-per-year day you can ride Silverado Trail without car traffic:March 3, 2024; the day of the Napa Marathon which starts in Calistoga with the runners heading south on Silverado Trail for 23 miles before turning right on Oaknolle Av then making their way to finish at Vintage High School. We’ll continue on the Crossover Av to the signal light at Hwy 29, cross over and head north on the Vine Trail for 4.5 miles back to Yountville Park. You’ll have most any option on the distance you want to cycle on Silverado Trail while cheering on the runners. More tba….
2/13/24 TUESDAY. TEMPO pickups after a mile warm-up. Here’s a sample by a 2:18 Canadian marathoner with a ladder format workout: 3′ Tempo ( 1.5′ easy) – 4′ Tempo (2′) – 5′ (2:30) – 5′ (2:30 easy) – 4′ (2′) – 3′ (1.5′).
2/14/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ DEADLIFTS. 8 AM start at Warren’s Gym; get in your mobility exercises prior to start of Circuit. We’ll do 5 x 10-12 KB Swings prior to the Circuit.
KB Deficit Sumo Deadlift
Weighted Plank
X 5 R/L “Donkey Whips”
Incline Push-Ups
Bench Kneeling R/L x 5 One-Arm Row ( or R/L Bulgarian Squats)
DBL KB Clean & alternating R/L Presses X 5
R/L DGB Reverse Lunges x 5
Weighted Bar “21’s”
2 x 6 Heavy Swings
Rack Carry / Bottom-Up KB Carry
FINISH with BB Deadlifts or Trap Bar Deadlifts.
2/15/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, some Skips, Butt Kicks you’ll be running a” 1000 meter breakdown,” which is appropriate for a variety of race distances and Dipsea buid-up. First run 2 x 100 meters (100 easy), then TWO ROUNDS of:
(1000 at 5K pace (200 easy jog) – 600 (200) – 400 (200) – 200 at mile pace (200))
Do a brief 5-10′ stretch routine before leaving the track area.
2/17/24. SATURDAY. Will be held at Warren’s gym at 9 AM Sat. morning with a strength training circuit. (148 Madison Av, SR; two blocks from the Civic Center; take 2nd left Washington Av, off N. San Pedro Rd, go right at end of block, then right 4th house down and directly across from Natl Guard Armory)….LMK if you will be joining in; so far coming are: Judi , Tom, Elizabeth..
KeesTraining 