Week of 6/10/24: Workouts this week, Dipsea, The Navy SEAL Foundation Swim in NYC

6/12. TUE: TEMPO run or RUN/BIKE?SWIM

6/13. WED – STRENGTH TRAINING

6/14.THU- SPEED-WORK

6/15 FRI: RUN/SWIM OR CYCLING

6/16 SAT: HR/XT/SPRINTS/ CARRIES

Hi Folks,

Members from our group did get through a painful DIPSEA race this year largely due to poor training weather during January – April. The Dipsea course is very unforgiven and when you’re not prepared you pay the price with cramps, very sore legs and the effects of the heat. Pam, Tom, AJ, Ann, and others were put to the test, but got it done. Congrats to all of you! If very sore get in light cross-training activities such as swimming, stretch class, light cross training or simply a couple of days off. Special congrats to AJ for running a 2″ PB after dealing with a health challenge and two missed Dipseas due to wedding conflict dates.

DAVE CHAMPAGNE, a member of our workout group, has managed to get into a multi-sport open water swim event in NYC in August: The Navy SEAL Foundation NYC SEAL Swim – it’s quite demanding and a test of muscular endurance. It begins with a mile run to the Hudson River, then swim the mile to the statue of Liberty. There entrants 100 push-ups/ 22 pull-ups, followed by a half mile swim to Ellis Island where entrants to 100 push-ups/ 22 pull-ups. Then a two mile swim across the Hudson River to Batter Park, Manhattan, NYC; then entrants grab and American flag and the half mile to the World Trade Center and finish with 100 push-ups/22 pull-ups.

6/12. TUESDAY. TEMPO over flat to rolling terrain with its emphasis on a steady sustained high aerobic effort with short breaks to acclimate to racing. After the mile warm-up:

3 x 8′ tempo (at a high aerobic controlled effort) – 1′ easy running between each pick-up.

6/13. WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY 8 AM. At Warren’s garage/gym . Get in the warm-up and mobility exercises, 50-60 Swings; then the Circuit.

Wide Stance KB Sumo Deadlifts

Left, Muay Thai Planks / Left, “Bird Dogs”

Right, Muay Thai Planks / Right, “Bird Dogs”

Incline Push-Ups

Right, Bench DB 1-arm Rows x 6

Left, Bench DB 1-Arm Rows x 6

Wipers

DBL KB Stop Dead Cleans x 5

Alt weighted vest Reverse Lunges ( or static parallel squat hold)

Left, Landmine Fwd Stance Presses x 5 / right, Landmine Fwd Stance Presses

Black Belt Arm Curls x 6 / Black Belt “Hammer Curls” x 6

Grip Plate O’Head Carry / Farmer Carry

Finisher: 3 x 3-4 Deadlifts

6/14. THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups.

A gp: (sub 7 pace gp): 2 x 150 (50) , 5 x( (400 (on 2:30) – 200 (200))…Run the 400’s at 5K pace; the 200’s at mile pace.

B gp: 3 X ((2 x 100 (100) – 2 x 150 (50) – 200 (200))

6/16. SATURDAY. HR/XT/SWINGS/ MOBILITY/LOADED CARRIES/SPRINTS. 8:30 AM Start in Lot “C” parking lot at the Seminary College (201 Seminary College, MV/Strawberry area). I’ll open the gate at 8:10 or earlier so you can get in a warm-up and begin by 8:30 for the Circuit.

joining in: Elizabeth, Tom, Shirley, Denise, Paula, Hunter,