Hi Folks,
There will be no Sat HR/XT due to “Bike Around the Buttes” event.
Hi Folks,
A good number of the group are riding the Bike Around the Buttes, on Saturday, 4/13/24 in Sutter area near the Buttes the small mountain rage that the 40 mile course circumvents.
There will be no Sat HR/XT due to “Bike Around the Buttes” event.
A few members from our workout groups took part in the Lava Man Triathlon Waikoloa (1.5K swim – 40K bike – 10K run: the Olympic distance format) held on the big island of Hawaii over the second half of the Kona Ironman course. Linda Munk (and friend), Gayle Shimokaji, Judi Shaffer (and her relay team), Dave Champagne, and Kevin Porter got through their events, though Kevin was stopped by a broken chain that cost him over an hour of waiting time! Apparently the mechanics could not find the chain link tool to remove the broken chain and slap on the new one!
4/9/24 TUESDAY. TEMPO workout in three parts over flat to rolling terrain paced at 10K race pace. After the mile warm-up increase the pace to a high aerobic, but controlled 10K effort:
10′ steady tempo (1:30 easy run) – 6′ Tempo (1′ easy) -5′ (tempo ) then a run to the finish of the workout.
4/10/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Warm-up when you arrive with some rowing 1000 meters on the erg machine.
KB Sumo Deadlifts / X 5 Goblet Squats
Left, Side Plank DB Sweep & Reach
Right, Side Plank DB Sweep & Reach
Incline Push-Ups
Slam Ball Hip Bridges
Swipers
Alt KB Clean & Press
DGB O’Head R/L Reverse Lunges
Plank Walk Side to Side / R/L 6 ” Donkey Whips”
KB 2 x 6 Heavy Swings
Grip Plate O’head Carry / DBL KB Rack Carry
Finisher: Deadlifts, 3 x 3-4 reps
4/11/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile skips, butt kicks, fwd and bkwd kneeling hip circles R/L x 8 you’ll do:
A. Novices: who need shorter distance intervals to develop or maintain leg speed: 4 x 150 (50) – 2 x 200 (200) – 1 x 300 (100) – 4 x 100 (100)
B. More experienced runners running 25+ miles per week consistently: 2 x 150 (50) – 2 x 200 (200) – 2 x 300 (100) – 2 x 400 (on 2:30) – 1 x 600 (200) at 5K pace – 1000 (200) at 5K pace.
cool down two laps easy and follow with stretch routine for quads, butt, hamstrings , calves.
4/13/24 NO Saturday workout.
KeesTraining 