Hi Folks,
Forty years ago Sister Marion Irvine and I participated at the first Women’s Olympic Marathon Trials in Olympia, Washington: a day we’ll never forget! She’ll be going to the reunion accompanied by fellow qualifier, Leslie McMullin, to celebrate the forty year anniversary…. (more to come)
We finally have a rain free week! Members from the workout group ( Ann, Tj, Judi, Linda, Sandy and I) rode again on a cold rainy, windy Saturday in a charity bike event, i.e., the Wine Century 50K in the Santa Rosa/Healdsburg wine growing region. Everyone learned what rain gear worked! After the ride we did enjoy a good lunch with hot soup, paella,(or burgers) ice cream and cookies!
The rainy start photo at Wine Century 50K event
5/7/24 TUESDAY. TEMPO over flat to rolling terrain with the goal to acclimate your body to steady state race speed. After the mile warm-up run. run the tempo pieces at 10K to 15K race pace:
4′ Tempo (1′ easy) – 7′ (1′ easy) – 9′ tempo, then cool down run to finish.
5/8/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s garage/gym.
5/9/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meters, skips, butt-kicks; 2 x 100 (100), 2 x 150 (50):
A group: 3 rounds : (600 (200) at 5K pace – 400 (200) – 200 (200) at mile pace
B group(low mileage group): 2 Rounds: (400 (200) at 5K pace – 200 (200) at mile pace – 300 (100)
5/11/24 SATURDAY. HR/XT/SWINGS/ CARRIES/SPRINTS/DEADLIFTS. 8:30 AM in Lot “C” of the Seminary College, 201 Seminary Drive, Strawberry/MV. I’ll arrive about 8:10 to open the gate so we can set up the exercise stations…. LMK if you will be attending by Thursday afternoon.
Coming to join in: Elizabeth, Tom, Robert, Judi, Shirley.Denise
KeesTraining 