Hi Folks,
We’ll have several good weather days this week, but Friday afternoon through Saturday will be rainy; unless that prediction changes by Thursday. For now, no SATURDAY HR/XT at the Seminary College; we’ll have a 9 AM Circuit at Warren’s gym…
Last Sunday a few members of the group did a ride on Dry Creek Rd and West Dry Creek Road past a good number of vineyards on a perfect day for cycling, with a stop two-thirds of the way through with a stop for lunch at the Dry Creek Deli. The course we rode is part of the Wine Century 100K course and Asti Tour De Vine which had their lunch stations near in the large parking lot near the base of Lake Sonoma dam.
3/19/24 TUESDAY. TEMPO run session. After the warm-up mile, pick up the pace to 10K race pace, i.e., a high aerobic, but controlled effort:
4′ tempo (1′) – 10′ (1:30) – 6′ tempo and then run to the finish of the workout.
3/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8 AM at Warren’s.
Deficit KB Sumo Deadlifts / PVC/BB O’Head Squats
Left light DB “Bird Dogs / Left, Lunge Torso Rotations
Right, light DB “Bird Dogs / Right, Lunge Torso Rotations
Incline Push-ups
Slam Ball Hip Thrusts
Wiipers / BB Romanian Deadlifts
DBL KB Clean & Alt R/L Press
LMine 180 degree torso rotations / LMine Thrusters
Weighted Bar “21’s”
Weighted Plank or DB Plank Drag
Rack Carry / Farmer Carry
Finisher: Deadlifts
3/20/24 THURSDAY. SPEED-WORK at your local track. Some of the group meet 7:45 at the COM track. Get in your warm-up run, then 6 x 30 meters at the track, plus Skips and butt Kicks. Working on 400 repeats today run at 5K pace; no faster so you get in some volume.
A gp: (those who run 6′ or faster) 12 x 400 (on 2′ including the interval itself)
B gp: (those under 7:30 pace ) 8-10 x 400 (do a 1′ rest after finishing each 400)
C gp: 8-9 pace runners….6-8 x 400 (with 1:30 rest after finishing each 400)
After the workout do easy two laps, then a stretch session before leaving the track.
3/22/24 SATURDAY. HR/XT/SPRINTS/CARRIES/SWINGS/DEADLIFTS. 9 AM at Warren’s Gym. . The workout is cancelled at the Seminary College, but we will do a Circuit and extended Carries at Warren’s Gym. LMK if you will be attending the Circuit.
KeesTraining 