Hi Folks,
Let me know by 3 PM if you will be coming to the SAT HR/XT workout at Seminary College. Weather looks to be clear for the workout. Note, that if you would rather skip the Hill Repeats portion ( except those running Dipsea or another XC event); I have the long and short sprints, loaded carries and kettlebell routine as part of the second half of the workout. Workout is a go.
The DIPSEA race date is approaching quickly; it’s imperative to keep training consistent, get in twice per week hilly runs and hill repeats to prepare your legs for those up and downhill sections of this uniquely up and down course. Feel free to join in the Saturday HR/XT workout where we conduct a full body training in addition to hill specific training.
4/23/24 TUESDAY. TEMPO run session. After the mile warm-up up the pace to 10K race pace :
8′ Tempo (1:30 easy running) – 8′ Tempo (1:30 easy) – 8′ Tempo -easy run to finish.
The idea is acclimate the body to steady state high aerobic pace running effort to simulate racing.
4/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ CARRIES/ DEADLIFTS. 8 AM at Warren’s gym. Begin immediately with mobility exercises and getting in 60 Swings prior to the Circuit; some of you will row 1000 meters before we do the Circuit . Finish with 3x 3-4 Deadlifts.
KB Deficit Sumo Deadlift / Controlled KB Goblet Squats
R/L Foot to Hand Placements / Bird Dogs
R/L Thread the Needle
Incline Push-ups
Hip Bridges with 25# Slam Ball
X 4 R/L Alt KB Clean & Presses
Landmine Right Single Leg Deadlift (SLDL)
Landmine Left Single Leg Deadlift ( SLDL)
Weighted Bar “21’s”
2 x 6 Heavy Swings
Rack Carry/ Farmer Carry
Finisher: 3 x 3-4 reps of Deadlifts or Trap Bar deadlifts
4/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, get in 6 x 30 meter pick-ups when you arrive at the track; skips, butt-kicks, lateral slides.
A group: regular mileage (over 20 miles per week): 2 x 150 (50) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) at 5K pace – 400 (200) – 2 x 150 (50)
B group: Low mileage runners emphasizing shorter intervals. 4 x 100 (100)- 2 x 150 (50) -2 x 200 (200) at mile speed; 1 x 400 (200) at 5K pace – 2 x 100 (100)
4/27/24 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS, SPRINTS/ DEADLIFTS. 8:30 AM . Workout is a go…Park and start in Lot “C” at the Seminary College ( 201 Seminary Drive), Strawberry/MV; go up the entry road and park in Lot C. Weather looks to be good!
LMK by 3 PM Friday if you will be joining in on the workout. So far: Judi, Zahra, Elizabeth, Paula, Kevin…
I modified the workout for most of the group by focusing on the second half of the workout with additional sprints ( long, short, medium lengths); two rounds of Carries and bodyweight exercises with emphasis on hips, because not everyone is doing the hill repeats portion.
X8 DBL DB Clean Front Squat & Press / DGB Sit-Up & Reach
2 X Short – 2 X Sprint
X 5 R/L DB Reverse Lunge / X 6 R-L DB Plank Drag
Long ( run at 5K effort)
X8 Alt Single leg Bridges / X8 R/L Kneeling Fwd Hip Circles
1/2 “A” – 2 X Sprint
X 8 R/L DB “Gorilla Row” / X6 R/L Side Plank Leg Raises
3 X Sprint – 1 X Short
2) Then onto the second half of the workout with Sprints/Loaded Carries/ Swings/ KB training
KeesTraining 