Hi Folks,
Those of you contemplating riding the WINE COUNTRY CENTURY (and 50K/100K) is 90% sold out. If you are considering this best organized ride: sign up now!
This Saturday, 3/2/24 HR/XT workout at the Seminary College in Lot C is cancelled but we will hold a Strength Training Circuit at Warren’s at 9 AM.
This Sunday, 3/3/24 a number of our workout group members plan to ride in Napa on the Silverado Trail during morning of the running of the Napa Marathon. It’s the one day of the year that NO cars are allowed on Silverado during race. They will be doing a rolling opening of the road as the noon hour approaches but you have good flexibility with riding time to ride on Silverado and/or the Vine Trail Bike Path. This day’s ride is perfect for those who want to ride 30 miles or more without the stress of traffic by starting at 8 or 8:30 AM; others, may want to arrive after 9 AM and ride a shorter distance: a distance for everyone.
The full and half marathons start at 7 and 7:15 AM so I suggest getting to Yountville Park at the north end of town earlier than usual to take advantage of the closed road. We take the Yountville Crossover for two miles to where it intersects Silverado at 18.25 mile point of the marathon; then cycle north towards Calistoga direction, turning around as you reach the tail end of the marathon field. Note, you can make this ride most any distance you desire from short to long and experience the bike path too. You can then head south, past Yountville Crossover and continue another five miles to Oak Knoll Ave Crossover, cross Hwy 29 at the light and take the dedicated bike path Vine Trail to Yountville. We can picnic in the park if the weather is good; it’s supposed to improve as the day progresses.
2/27/24 TUESDAY. TEMPO run pieces at 10K race pace interspersed with brief recovery runs over flat to moderately rolling terrain. After the warm-up mile pick up the pace to 10K for three timed pieces. The goal is to run at a controlled high aerobic effort to simulate racing.
6′ tempo (1′ easy) – 8′ tempo (1:30 easy – 6′ tempo, then run to finish of workout.
2/28/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. Get in mobility and warm-up; we’ll do our 5 x 12 KB Swings together, then do two rounds of the circuit.
DB Step Ups
Left, Muay Thai Side Planks / Hip Bridge Hold with Dbl DB alternating Presses
Right, Muay Thai Side Planks / DGB Sit-Up & Reach
Incline Push-Ups
Iron Crosses R/L
Wipers
Left, Heavy KB Clean X 5 / Left, lighter KB Clean & Press
Right, Heavy KB Clean X5 / Right, lighter KB Clean & Press
R/L x 6 “Donkey Whips / Alt “Bird Dogs”
2 x 6 Heavier KB Swings
KB Farmer Carry / KB Rack Carry
Finisher: Deadlifts 3 x 3-4 reps.
2/29/24 THURSDAY. SPEED-WORK at your local track. A little different speed session that is non-stop, but includes recovery running. After 6 x 30 meter pick-ups and drills you will run two miles (8 laps/ 3200 meters) and include a 1 x 100 meter pick-up surge per 400; then easing back to a moderate run pace (not at a “slog” pace) until you reach the same start point for the next 100 meter surge and so on. For the “A” group add a 800 meter run at 5K pace.
3/2/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS is cancelled in Lot C of the Seminary College in Mill Valley/Strawberry area; we’ll hold an indoor strength training circuit at Warren’s garage/gym at 9 AM.
Deficit KB Sumo Deadlifts
Middle (pause) – Right (pause) – Left (pause) Rolling Plank
X 6 R/L Kneeling Fwd Hip Circles
Incline Push-ups
DBLDB Heavy “Gorilla Rows”
Wipers
X 6 Left, KB Dead Clean & Press
X 6 Right, KB Dead Clean & Press
KB or Grip Plate Alt Reverse Lunge & Halo
Rack Carry – Bottom-Up Carry
3/3/24 SUNDAY. NAPA/SILVERADO TRAIL ride will likely be a go (see above) if weather clears by Sunday morning. It should be fine from 8:30 or 9 AM on.
KeesTraining 