Hi folks,
Looks like we have a good weather week ahead of us to get in your running, cycling and swimming as you prepare for triathlons, charity ride events, and running races. There’s a good month left for hill work running and steady mileage for DIPSEA which is held the second weekend in June: coming up quickly!
I will NOT be holding SAT/HR/XT (5/4/24) session this Saturday because a number of the group will be riding the charity event in Santa Rosa area, the WINE CENTURY, 100K/50K. this well-run sells out yearly by the end of March! The TOUR DE FUZZ uses the same course, but in the reverse direction
4/30/24 TUESDAY. TEMPO run today over flattish to rolling terrain where you can maintain a steady high aerobic effort to simulate a race with some breaks. After the warm-up mile up the effort to 10K race pace for low mileage runners and 10M race pace for those over 25 per week.
6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 5′ tempo, then run to finish and cool-down.
5/1/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ DEADLIFTS. 8 AM start at Warren’s garage/gym. Get in your mobility exercise warm-up, 1000 meter erg row before or after the Circuit and 60 swings.
Deficit KB Sumo Deadlifts
LEFT kneeling Fwd kneeling Hip Circles / LEFT Kneeling Backward Kneeling Hip circles
Incline Push-Ups
Slam Ball 25# Hip bridges
Wipers
DBL KB Clean To Rack and R/L Press
Right, Landmine Single Leg DB Deadlifts / Right, Single Leg DB Deadlifts
Weighted Plank
“Donkey Kicks” /” Donkey Whips “
2 x 6 Heavy Swings
KB Bottom Up Carry / DB Rack Carry
Finish with 3 x 3-4 reps of Deadlifts
5/2/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile, high skips, butt kicks, x5 free squats, and 6 x 30 meter pick-ups. Then 2 x 100 (100) , 2 x 150 (50) for both groups.
A gp: higher mileage group of 25+ miles per week: 4-6 x 800 (400 easy jog recovery), run at 5K–5M race pace.
B gp: Lower mileage gp: 4 x 200 (200) – 1 x 400 (200).
5/4/24 Saturday. NO – SAtURDAY HR/XT THIS WEEKEND due to cycling event; Wine Century 100O/50K.
KeesTraining 