Hi folks,
Looks like we’ll have less rain this week which means you can get in some regular activity. If you are training for Dipsea keep focused during March on building the endurance base to run 1:20 to 1:45 for your long run while you’re building leg strength (twice per week) to handle the up and downhills with hill repeats, lunges, Bulgarian Squats and 3 x 4-5 reps of deadlift. It will pay off if you carry this out during March and April you’ll run stronger with course runs during April and May.
Last Sunday members from the workout groups rode a little adventure from SMART, Novato ( off Atherton Av) , past Olompali Park, on San Antonio Rd to the Petaluma light and then west of D street with a stop at Stellina’s Bakery (on 4th st). If you haven’t made a stop there, make a point to do so when you visit Petaluma again. What variety they offer to all who come, it was no surprise that there was line of people out the door!
3/12/24 TUESDAY. TEMPO runs over flat to slightly rolling terrain. After the warm-up mile up the pace to 10K race pace for 4′ tempo (1′ easy) – 10′ tempo (1:30 easy) – 8′ tempo, then run to finish of the workout.
3/13/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/CARRIES/DEADLIFTS. 8 AM at Warren’s garage/gym. When you arrive do your mobility exercises warm-up and /or Row 1000 meters.
Deficit KB Sumo Deadlifts
Left, DB Side Plank “Sweep and Reach”
Right, DB Side Plank “Sweep and Reach”
Incline Push-Ups
Left, Right Thread the Needle / Light DB R/L “Bird Dogs”
Wipers
DBL KB Clean-Front Squat – to Press
Weighted Plank
Landmine 180 degree bar rotations / Thrusters
Weighted Bar “21’s”
2 x 6 Heavy KB Swings
Rack Carry / Waiters O’Head Carry
Finisher: 3 x 3-4 reps
3/14/24 THURSDAY. SPEED-WORK at your local track. A small number do meet at 7:45 with a warm-up run and then go right into 6 x 30 meter pick-ups, skips and butt kicks 2 x 150 (50). Then:
6 x ((400 (200) – 200 (200))
3/16/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/ SPRINTS/ TRAP BAR DEADLFITS. 8;30 AM Lot C of the Seminary College (201 Seminary Drive, MV/Strawberry). Workout to be posted…Please text me by Thursday night if you will be joining in. Text me.
joining in are: Aj, Tom, Elizabeth,
KeesTraining 