Week of 3/25/24: Workouts this week Tu/Th/Wed/Th/Sat.

Hi Folks,

Rain to arrive later this week, so get in any outdoor training on Monday and Tuesday; Saturday at 9 AM, we’ll do the Circuit indoors at Warren’s garage/gym. Those preparing for Dipsea will probably need to get in some runs in the rain, but must be done because we’re almost into April!

The best 5K road race I’ve ever participated in is the “Carlsbad 5000” in Carlsbad, California will be held on April 7th. Years ago over twenty Tamalpans made the trip down to Carlsbad the year it hosted the National Masters Championships. This race is unique with course design and the nine men and women race divisions. The upside down “U” shaped course gives spectators three opportunities to see the runners go by. After Masters Men, Masters Women, Open Women, Open Men, the People’s Race, the Junior Carlsbad Mile, the Junior Carlsbad Half Mile; spectators and all those who had completed their races, line the course to watch the Elite Men and Elite Women’s races. Unlike most races this gives participants a special viewing of the Elite/Pro Races. If you ever have an opportunity to enter this race – do it! They offer a full weekend of activities and races.

3/26/24 TUESDAY. TEMPO run sets over flat to rolling terrain at a high aerobic, but controlled at about a 10K race effort level. After the mile warm-up run increase the pace and hold steady for:

6′ tempo (1′ easy run) – 10′ tempo (1:30 easy) – 6′ tempo; then run to finish

3/27/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/LOADED CARRIES/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM start at Warren’s.

Deficit KB Sumo Deadlift

Left, DB Kneeling Windmill

Right, DB Kneeling Windmill

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

DBL KB Front Squat to Overhead Press / Left, Bulgarian Squat

Weighted Plank / Right, Bulgarian Squat

Landmine Single Leg DB/KB Deadlifts / Right Single Leg DB/KB Deadlifts

“21’s” with weighted bar or EZ Curl Bar

Rack Carry / Grip Plate O’Head Carry

Finish with 3 x 3-4 Deadlifts after Circuit

3/28/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, hip circles with both legs, skips and butt-kicks. The 2 x 100 (100) stride-outs. 8 x 100 (100), 2 x 200 (200), 1 x 400, jog 400 recovery.

3/30/24 SATURDAY. No HR/XT/ on Saturday at Seminary, but I’ll have Circuit Training at Warren’s at 9 AM…LMK if you will join in at Warren’s.

Robert, Judi, Valla’s, Eric,