Hi Folks,
Getting behind here due to watching the Olympics. The American Men’s Gymnastic team’s story was quite emotional, but great to see that they won the Bronze medal. The USA Women’s Soccer team is coming out strong with the win over Germany. I’ll be adding commentary as the week goes on and a bit about the organizing of these Paris Olympic Games
A few facts about the PARIS OLYMPICS: In addition to the huge 1.5 billion dollar clean-up project of the Seine River; they’ve added 800 miles of bike path, 100% clean energy, planted thousands of trees and made use of the many Paris historical locations as venues for competition. It was a shame that the rains overwhelmed the antiquated sewage treatment system when the rains hit.
The men and women’s Olympic Triathlon always produce remarkable times and in spite of the river current in the Seine. Athletes estimated they lost about four minutes during the swim, yet Alex Yee (GBR) rode about a 51′ bike and capped it off with a 29:47 for the 10K for a 1:43:33 total time! Cassandre Beaugrand (FRA) took the women’s title for France in 1:54:55 for the 1.5K Swim-40K Bike -10K Run; she ran the 10K in 32 and change!
Those of you have been “erging” on the Concept II row machine for the 1000 meters and the official Olympic 2000 meters can appreciate the 500 meter split times that the Olympic rowers are cranking out! One of the Women’s Pairs heats produced a 1:49 for the first 500 meters and completed the 2000 meters in 7:33. One of the Men’s Pairs heats reached 500 in 1:35 and 2000 meters in 6:39. The USA Men’s Eight finished first in 5:30 for the 2000 meters!The Women’s Eight had one heat completed in 6:12. A side note: when Sister Marion competed in CRASH B Sprints back in Boston during February she competed against worldwide competition edging 2500 meters to take her age group title in 10:15! (Was 2500 meters in those days, then later changed to the international 2000 meters standard. The competition is held during the Winter as a fun competition that keeps rowers in shape.
7/30/24 TUESDAY. TEMPO runs over flat to rolling terrain. After the warm-up mile run the Tempo pieces at 10K pace:
12′ Tempo ( 1:30 easy run) – 8′ Tempo – then run to finish and short run to the finish.
7/31/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises and 50 KB Swings.
Deficit KB Sumo Deadlifts
Left, Lunge Torso Rotation / Gorilla Squats
Right, Lunge Torso Rotation / R/L Bird Dogs
Incline Push-ups
Slam Ball Hip Thrusts
Wipers
L/R Double Clean & R/L Presses
Elevated R/L Fwd Lunge stretches
21’s
2 x 6 Heavy Swings
Rack Carry / O’Head Grip Plate Carry
Finish with Deadlifts
8/1/24 THURSDAY. SPEED-WORK at your local track. Get in the 6 x 30 meter pick-ups, then:
A gp: 2 x 100 (100), 4 rounds of:( 400 (200) ), then 1 x 600 (200)
B gp: 3 rounds of: ((300 (100) – 200 (200) – 2 x 100 (100))
8/3/24 SATURDAY. HR/XT/SWINGS/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM. Held in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area)..I will open the chain gate to Lot C by about 8:10 or earlier so you can get in your warm-up.
LMK if you will be joining in on the workout by Thursday: So far, are Josh, Jaspre, Shirley, Judi,Denise, AJ, Robert
KeesTraining 