Hi Folks,
Late start on posting for this week due to work deadlines, so I’ll be updating workouts all week. We’ll see what the weather will be later this week and determine if we hold our Sat. HR/XT workout at the Seminary or indoors.
So far, it looks like we can hold the outdoor workout, BUT, I need a head count for who is coming to the workout.
4/2/24 TUESDAY. TEMPO workout using medium length intervals of high aerobic, but controlled “comfortably stressed” tempo pieces. After the warm-up mile pick it up to 10K to 15K race pace effort for:
12′ tempo (2′ easy running) – 6′ tempo (1′ easy) – 6′ tempo and easy to the finish of the workout. The goal is to acclimate your body to a steady effort for a sustained time period which simulates racing.
4/3/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. After the mobility exercises, 60 swings we’ll go right into the Circuit.
Deficit KB Sumo Deadlifts
Left, Spiderman Lunges / Bird Dogs
Right, Spiderman Lunges / DGB Sit-up and Reach
Incline Push-ups
X 5 R/L DB “Three Point Rows”
Wipers
KB Alt R/L X Clean & Press
KB Alt R/L Reverse Lunges
180 degree Landmine Rotations
Plank Walk
2 x 6 Heavy KB Swings
Grip Plate O’Head Carries / KB Rack Carry
Finish with Trap Bar or regular Barbell Deadlifts
4/4/24 THURSDAY. SPEED-WORK at your local track. After your warm-up mile and on the track: get in your skips, butt kicks, 6 x 30 meter quick cadence pick-ups to get the leg speed coordination going.
Group 1, (for over 50 runners): More emphasis on shorter intervals to develop or maintain quick cadence without fatiguing the athlete. 4 x 100 (100 slow jog), run the straight-aways at mile pace; jog the curves for recovery; 4 x 200 (200) at 2M pace; 2 x 150 (50) at mile pace.
Group 2, (for under age 50 runners): They’ll focus on short and long intervals and accurate pacing for LD races. After the 4 x 100 (100); 3 x ( 600 (200) at 5K pace, 400 (200), 200 (200) at mile pace))
4/6/24 SATURDAY. HR/XT/CARRIES/SWINGS/ SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Baptist Seminary College (201 Seminary Drive, MV). I’ll open the gate to lot C a bit after 8 AM so you can get in parked and get your warm-up going.
LMK if you are joining in. Judi, Kevin, are in Hawaii doing Lava Man Triathlon;
so far joining in: Robert, Paula, Andy, Zarah, Tom, Elizabeth, Shirley,
X 8 DBL DB Clean & Front Squat to Press / X12 DGB Situp & Reach
2 x Short – 2 x Sprint
X6 R/L DB O’Head Reverse Lunges / X6 R/L DB ” Plank Drag”
Long hill at 5K effort level
Hip Bridge DB Alt R/L Presses X 8 / X 8 R/L Kneeling Bkwd Hip Circles
1/2 “A” – 2 x Sprint
X 8 R/L DB “Gorilla Rows” / X 10 DB “Russian Twists
3 x Sprint – 1 x Short
Then do the Sprints/Carries/Swings on second white board.
Finish with 3 x 3-4 Trap Bar Deadlifts
KeesTraining 