Hi Folks,
SATURDAY HR/XT is a go tomorrow with a 8:30 AM start. ( see below).
Looks like we’re in for on and off rain this week, but running can be done with wearing the proper gear for those on and off showers. Looking forward to better weather for all of us after Wednesday.
Last Sunday I hustled up to Yountville to lead our second Mustard Ride. Linda came up to join in; it ended just the two of us riding the 30 miler. It turned out to be a surprisingly clear, sunny day for the time of the ride; by the time we finished lunch, the rain had started about 1:40 pm. Another good day in the Napa Valley!
2/20/24 TUESDAY. TEMPO run over flat to rolling terrain and end up near a hill about four minutes in length. After the warm-up mile or so you’ll run 8′ at 10K pace ( 2′ easy) – 4′ Tempo (1:30) – 8′ Tempo ( 2′)….then go to the hill and run up at 5K effort level for 4′; then easy jog back down.
2/21/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFT. 8 AM start at Warren’s garage/gym. When you arrive do mobility exercises and warm-up. We’ll do the 5 x 12 KB Swings together for part of the warm-up.
Deficit KB Sumo Deadlift
Right Lunge Torso Rotation / Right Side Plank Leg Raises
Left Lunge Torso rotations / Left Side Plank Leg Raises
Incline Pushup
Left Bulgarian Squats x 5 (think of it as a “Split Squat” i.e. sink hips straight down so back knee touches ground)
Right Bulgarian Squats x 5
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
DB Plank Drag ( keep torso square to the floor)
2 x 6 heavy KB Swings
Grip Plate O’Head Carry / KB Farmer Carry
Finisher: Trap Bar or regular Deadlifts
2/22/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks; then 6 x 30 meter pick-ups. 2 x 150 (50) stride-outs, then:
6 x 400 at 5K effort (200 jog) – 1000 at 10K race pace (200) – 2 x 200 (200).
2/24/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM in Lot C of the Seminary College ( 201 Seminary Drive, MV). We’ll open the chain link gate about 8:10 so you can warm-up. Note that I include mobility, ROM, low back exercises in between the strength movements; the “easy” exercises maintain back health, muscle balance and IT Band health. The “Loaded Carries” improve structural strength, posture and core.
KeesTraining 