Hi Folks,
The high school track and field season is over, and was capped by a new first- time and successful track event held last Saturday on the Archie Williams HS track: The Marin Mile. It provided the venue for young, grade school, high school, Open and Master runners an opportunity to run the ever popular mile distance. Runners were put into heats by their predicted time which worked out well; there weren’t runners way ahead or behind the bulk of the competitors which helped runners get pulled along to a personal best time. It was encouraging to see a good number of Master runners finishing with excellent. Barry Spitz was also there to watch his pick to win the 2024 Dipsea race; 41 year old master woman runner, April Lund, from North Dakota. She flew in on Friday, ran the Dipsea course on Saturday morning; then ran the Women’s Mile in the afternoon finishing in 5:01 for third place! Her coach is having her run the Dipsea Sunday Morning!
There were about sixteen mile races filled with 12-16 entrants per race: a perfect size for good racing. I commend the race announcer for doing a good job on assembling the runners for each race, good color announcing during each race and keeping the competitors abreast of the timeline for each race. The last heat featured runners with 4:10 – 4:20 times. I predict that this event will grow rapidly in size during the next two years!
DDAY: I always take time to reflect on the momentous DDAY invasion that took place on the 6th of June some 80 years ago. My father was with the Dutch Navy on a submarine together with the Allied Fleet and survived some 17 patrols in the North Atlantic and Mediterranean. President Biden paid his respects in France at Normandy to commemorate the important date. Sandy visited the site and was especially moved by what France built to honor all the American servicemen who died on the beaches and in France. It is interesting to now look at our alliance with France which began during our Revolutionary War when the Colonies fought the British. The combination of the French attacking the Brits from the sea and keeping our coastline free and the Colonies by land to surround the Brits.
Watching the series “Franklin” with Michael Douglas goes into detail how the Treaty of Alliance came about. Looking up some of the history during that period I realized that we could not have won our independence without the large contributions made by France with money 1.3 billion lives, 12,000 troops, 22, 000 sailors, 63 naval vessels, ammunition, uniforms and a huge line of credit. It turns out Lafayette was George Washington’s best friend.
6/4/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile and a last tempo run if you’re running the Dipsea Race this year: 2 x 10′ (2′ easy running), at a high aerobic pace which is a “comfortably stressed” effort: 10K -15K race pace.
6/5/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s gym. We’ll get in mobility exercises and 60 KB Swings, the Circuit and finish with Trap Bar Deadlifts. Two Rounds:
Wide Stance Deficit KB Sumo Deadlift
Left, Side Plank Leg Raises ( or Dips) / Left, DB “Bird Dogs”
Right, Side Plank Leg Raises ( or Dips) / Right, DB ” Bird Dogs”
Incline X 6 R/L Fwd Hip Circles / Incline Back Hip Circles
Exercises Ball Transfers
BB Romanian Deadlifts / BB Bent Row
X 5 R/L KB Clean & Press
ALT R/L Weighted Vest Reverse Lunges or Parallel Squat Hold
“Black Belt” KB Arm Curls
2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finisher: BB or Trap Bar Deadlifts
6/6/24 THURSDAY. SPEED-WORK on your local track. Some of the group meet at COM track about 7:30 to do the mile warm-up mile workout together prior to the track session.After the mile warm-up, 6 x 30 meter pick-ups on the track, 2 x 100 (100):
A gp ( sub- 7:30 pace gp): 2-3 rounds: ((600 (200), 400 (100 easy), 300 (200) – 200 (200))
B gp ( low mileage 12-15M /week): 2-3 x (2x 150 (50), 300 (100) – 200 (200) )
6/8/24 SATURDAY. HR/XT/SPRINTS/SWINGS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 8:30 AM START lot “C” of the Seminary College in Mill Valley/Strawberry area. (201 Seminary Drive). We’ll open the gate about 8:10 so you can park and do your warm-up; your goal is to finish the workout within the hour. Participants can emphasize the hill repeats and exercises stations and/or do the second half of the workout with the Sprint, Carries, Swings, mobility and deadlifts at the end. Also a workout for those doing no running.
LMK by TH evening if you are joining in; so far: Denise, Tom, Elizabeth, Shirley, AJ, possibly Dan,
KeesTraining 