Hi Folks,
We are back from our BoatBike Tour from Brugge to Amsterdam – all on bike paths! It’s one of the best ways to see a country: by bicycle. I’ll be posting pictures over the next few months to give you glimpse of the countryside. We were very fortunate to be able to leave Amsterdam on Thursday just hours before the worldwide computer glitch! Schiphol is such a large airport with all the passport and security checkpoints done by camera and passport scanning. All flights were grounded and all those thousands of people stuck at the airport and all those arriving had their day come to a halt.
The day after we arrived family member arrived on Friday to attend the Saturday memorial for Sandy’s brother in Livermore; then that afternoon attend the 75th Jubilee for Sister Marion Irving in San Rafael! A full day and I’m still dealing with jet lag. Tuesday is feeling better.
WEDNESDAY & SATURDAY workouts: LMK if attending. During Summer any number of you are on vacation, so I need head count. Check the Wednesday date and Saturday workouts to see if we hold each session.
7/23/24 TUESDAY. TEMPO pieces. I suggest morning hour for this to avoid the heat. After the warm-up mile you’ll do some shorter tempo sets at 10K race pace:
6′ tempo (1′ easy) – 8′ tempo (1:30″ ) – 6′ tempo and then run to finish of workout. Remember to do your stretching after your run while the leg muscles are warm: quads, hamstrings, hips and calves.
7/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY AND DEADLIFTS. 8 AM at Warren’s. Quickly get in your mobility exercises prior to doing our 50 Swings.
So far joining on Wed: Shirley, Pam, Ann, Kevin
Wide stance Deficit KB Sumo Deadlfts
Left, Side Plank DB “Sweep & Reach” / R/L Thread the Needle x 5
Right, Side Plank DB “Sweep & Reach” / L/R Foot to Hand Placements
Incline Push-Ups
Left, Bulgarian Squats
Right, Bulgarian Squats
Wipers
Left, Half Kneeling KB Presses x 6 – at a deliberate pace
Right, Half Kneeling KB Presses X 6
Weighted Plank
21’s
KB 2 x 6 Heavy Swings
Rack Carry / KB Bottom Up Carry
Finish: Deadlifts.
7/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups:
A gp: 2 x 100 (100) quick pace; then two rounds of: ((2 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 2 x 200 (200) )
B gp: 6 x 30 meter quick cadence pick-ups, then: two rounds of: (4 x 150 (50) – 1 x 400 (200) – 2 x 200 (200))
7/27/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8:30 AM. In Lot “C” at the Seminary College in Strawberry/Mill Valley area. I will open the chain gate about 8:10 to do set -up and gives you time for a warm-up.
Please LMK if you will be joining by Thursday so i can plan loading the van or cancel the workout if to many of you are out of town. So far joining in: Robert, Josh, Jaspre, Shirley, AJ, Andy, Paula, Hunter, Denise, Kevin,
We are going to you do the trap bar (hex bar) hold with your body weight for one minute.
KeesTraining 