Hi Folks,
Update 4/16/24: There will be no SAT HR/XT this weekend: we’ll be away.
Exciting races in both the men, women and masters divisions at the BOSTON MARATHON last Monday! HELLEN OBIRI of Kenya, and trains in the US, demonstrated her remarkable strength by being able to drop the pace dramatically over the last five miles ( last thing I think about is trying to pick it up after mile 20 at Boston after pounding the long downhill after Heartbreak Hill). The pack of 17 dropped to three after OBIRI ran a 15:06 5K from 35K-40K late into the race: 4:57, 4:41, 4:54, 4:51 splits! Her teammate and 2022 NYC Marathon winner, SHARON LOKEDI pushed it with her but ended up second. I was again impressed by 44 year old, EDNA KIPLAGAT, former two time winner at Boston earlier in her remarkable career since 2010, ran 2:23:21 for third place! She’s an interesting story when you look at her training which includes long breaks between her marathon races for recovery, to have children and to stay healthy. A lesson here. Top American finisher for the second time was EMMA BATES for 12th place in 2:27:14.
Men’s winner, SISAY LEMMA of Ethiopia, ran a gutsy race by taking the lead from 3 miles on – to the finish in 2:06:17 which is the 10th fastest Boston Marathon time. He did build his lead to well over two minutes hitting the first half in 60:19 then did slow down dramatically for a 65:58 second half; the pack never caught him. An impressive performance. MARCEL HUIG of Switzerland set CR of 1:15:33 with his special racing wheelchair: a truly remarkable performance for covering 26.2 miles!
4/16/24 TUESDAY. TEMPO run over flat to rolling terrain to help the body acclimate to a non-stop race simulated effort. After the warm-up mile pick up the pace to 15K race pace and hold for twenty minutes, classic tempo!
4/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up mobility exercises or 1000 meter ERG row, and swings prior to the start of the Circuit.
Deficit KB Sumo Deadlift // Goblet Squats
R/L Foot to hand Placement / R/L Thread the Needle
X t R/L Bird Dogs
Incline Push-Ups
Hip bridges with 25# Slam Ball
Wipers
X4 R/L KB Clean & Presses
Weighted Plank
R. Landmine Single Deadlifts / Left Landmine SLDL
2 x 6 Heavy KB Swings
Farmers Carry / Rack Carry
Deadlifts after the second round of the Circuit.
4/18/24 THURSDAY. SPEED-WORK at your local track.a number of the group meet about 7:30 at the COM track. After your warm-up mile, run 6 x30 meter pick-ups, some skips and butt-kicks. Then all do: 2 x 100 (100), 3 x 150 (50 walk or jog it: allow for recovery):
Lower mileage group: 2 X ( 200 (200) – 2 x 150 (50 go at walk or slow jog ) 2 x 100 (100).
Regular 25 miles or more /week: 3 X ( 600 (200) at 5K pace – 400 (on 2:30) – 200 (200))…after 1′ additional recovery run 1 x 800 at tempo pace.
4/20/24 SATURDAY. There will be no SAT HR session this day: we are away.
It’s a good weather weekend for some good trail running and cycling on quiet country roads in west Marin.
KeesTraining 