6/18/24 Tuesday: Tempo plus (NYC SEAL Challenge practice – see below)
6/19/24: Wednesday, Strength Training day at Warren’s or at your gym
6/20/24: Thursday, Speed-Work ( for leg speed, pacing)
6/21/24: Friday, Cycling, Rowing, Running, plus NYC SEAL Challenge practice
6/22/24: Saturday, HR/XT/SPRINTS/MOBILITY/SWINGS/CARRIES.
6/23/24: Sunday: Long run or ride , NYC SEAL challenge practice
FRIDAY, 6/21/24: WS 100 started at 5 AM in Squaw Valley; runners will finish in Auburn. Going to be a hot day! This is an extremely demanding race; especially on the quads with the thousands of feet of downhill along with the extreme temperatures. I read over the entrants list and was impressed by how many Masters (over 40 years) runners are in the race. Iris Cooper, 65 of Canada and Eric Specter, 77 of Greenbrae are the oldest this year. There are about 91 masters men and 56 masters women entered – and they all had to qualify to enter this event.
It’s tough to make it to the Olympic Games as an athlete; not just to make your country’s team, but to also meet the Olympic Standards! It’s become especially very difficult to meet the Olympic Standards, for these Paris Olympics Games from the 1500 – Marathon in effort by the Olympic Committee to reduce the number of participants; which is surprising for me because it puts unusual stress for top athletes to even compete; a bit discouraging in my opinion and will likely keep a number of countries out of the competition. BUT it is amazing how many runners from around the world did meet the standards.Some examples:
number qualified(Q) MEN – TIME – EVENT – WOMEN Number qualified(Q)
48 (MENQ) – 1:44.70 – 800 – 1:59.30 48 WOMEN Q)
45 3:33.50 (3:50.5 mile) 1500 – 4:02.50(4:20.9 mile) 42
42 13:05 5000 – 14:52 42
27 27:00.0 10,000 – 30:40 27 27
80 2:08:10 Marathon – 2:26:50 80 80
(sorry, that the chart doesn’t come up when I save it and hard to read)
Remarkable times set at the Ethiopian 10,000 meter Olympic Trials, in Nerja, Spain; their men and women’s teams has depth and met the Paris Games standards.
26:31.01 Yomif Kejelcha
26:31.13 Berihu Aregaw
26:34.93 Selemon Barengo ………4 ran under 26:40 and 6 under 26:50; a number of countries have no runners in 27 minutes plus range.
and a remarkable U20 record of: 26:37.93 set by Biniam Mehary, age 17 !
The Ethiopian women 10,000 meter runners also showed depth at their Trials:
29:47. 1 Fotjen Tesfay
29:49.33 Tsigie Gebreselami – previous Silver Medalist
29:50.52 Ejgayehu Taye – previous Bronze Medalist
The Support Dave Champagne Challenge towards The NYC SEAL SWIM and MULTI-SPORT EVENT August 10, 2024 that our own Dave Champagne is going to participate in will be a test of shoulder girdle strength and muscular endurance: it involves only upper body work with swimming, push-ups and pull-ups. Very difficult to prepare for, no doubt! So I thought wouldn’t it give you motivation to carry out a regular modified exercise routine of push-ups, pull-ups ( or Inverted Rows at an easy height), and swimming once per week if you have access to a pool in addition to the Wed/Sat workouts?
Keep it simple: Push-Ups at an incline height(or on the ground if you are able), for example at your kitchen sink, a bench, table. Then set up a horizontal bar at sternum height or lower for Inverted Rows or use the Assisted Pull-Up machine at the gym. Substitute KB Swings or DB/KB one-Arm Rows if you don’t have access to Assistant Pull-up machine or an Inverted rows set up.
Begin with three rounds of a conservative number of reps which can be completed within a short period of time; see how it goes for the two-three days per week. The idea is to simply get the reps in; then build on it, but with a number you can maintain for two to three days per week and should take less than ten minutes.. Keep a log.
The event format on race day in NYC: Run 1M to the Hudson River and swim 1M to Liberty Park and the Statue of Liberty and do (100 push-ups/22 pull-ups). Swim half mile to Ellis Island (do 100 push-ups/22 pull-ups); swim two miles across the Hudson to Battery Park, Manhattan, NYC, half mile run to World Trade Center (100 push-ups/22 pull-ups).
6/18/24: TUESDAY. TEMPO over flat to rolling terrain at 10K race pace effort. After a mile warm-up: 6′ Tempo (1′ easy) – 10′ tempo (1:30 easy) – 6′ Tempo ( run steady to the finish)
6/19/24 WEDNESDAY. STRENGTH TRAINING/ SWINGS/ MOBILITY/ SPRINTS/DEADLIFTS. 8 AM at Warren’s Gym . Get in your warm-up and then we’ll do our 60 KB Swings; then two rounds of the Circuit, then finish with Deadlifts.
Wide Stance KB Sumo Deadlift
Left, DB Kneeling Windmill
Right, DB Kneeling Windmill
Incline Push-Ups
Hip Thrusts with 25# Ball
Wipers
DBL KB Dead – Stop Cleans X 5
Weighted Vest Reverse Lunges or Squat Hold
Black Belt KB Curls / “21’s” with weighted bar
2 x 6 KB Heavy Swings
Grip Plate O’Head Carry / Farmer Carry
Finisher: Deadlifts 3 x 3-4 reps
6/20/24 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, high knees, butt-kicks, then:
A gp: Sub 7′ pace group: (2 x 100 (100), 2 x 200 (200), 1000 (200) – 600 (200) – 400 (200)
B gp: low mileage/ 8-9: 30 pace gp: 2 x 100 (100)- 400 (200) – 200 (200) – 2 x 150 (50)
6/22/24 SATURDAY. HR/XT/SWINGS/SPRINTS/CARRIES/DEADLIFTS. 8:30 AM. In Lot C of the Seminary College, 201 Seminary Dr, MV/Strawberry area. I’ll arrive about 8:10 to open gate and set-up while you do your warm-up.
LMK if you’ll be attending the workout. joining in so far are; Dan, Malcolm, Shirley, Tom, Elizabeth, Robert, Paula, Hunter
KeesTraining 