Week of 2/26/24: Workouts this week on Tu/Wed/Th/ Sat and our group bike ride on Silverado Trail with no cars allowed on Sunday morning during the running of the Napa Marathon (3/3/24).

2l/27/24 TUESDAY. TEMPO Runs over flat to moderately rolling terrain. After the warm-up mile pick up the pace to 10K race pace for a few timed efforts interspersed with easy running. Run a Tempo of 6′ (1′ easy run) – 8′ Tempo (1:30 easy) – 6′ Tempo then easy running to finish of the workout.

2/28/24 WEDNESDAY STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS AND ERGING on the row machine.