Hi Folks,
8/9/24: This Olympic marathon course will be the most challenging in history: it is hilly! It’s an out and back course with 1437′ of ascent and 1430′ of descent that goes by a number of major landmarks. One climb goes up over 500′ within 3.8 miles – the height of the Washington Monument. It’s worth about 6 Heartbreak Hills! Note that at 27K the hill reaches a 16% grade! These challenging sections of the course will certainly change the finish order.
We’ll have a regular week of training, though a number of you will be out of town for vacation. August provides a solid month for consistent training with good weather in preparation for the Fall runs, triathlon and cycling events. Some of the group will be riding in the Tour de Fuzz (8/31/24) in Santa Rosa/ Healdsburg to finish off the Summer with more rides in September and October.
Paris Olympics: The French have certainly worked with enthusiasm, innovation, and made use of their famous landmarks in hosting the Olympic Games. Much has been made of cleaning up the Seine over ten years and a high cost of 1.5 billion dollars. What a project! It did play havoc with the swim portion of the triathlon event after a rainfall which overwhelmed their antiquated sewage treatment system resulting in too high a bacteria count that would not have taken place in the absent of rain. They have added 800 miles of bike path so citizens and tourists can get around Paris much easier – and with 45,000 volunteers to assist the attendees to the Games. The Games are also powered 100% by alternative energy.
Olympic Cycling Road Race for men and women: The big surprise was Kristen Faulkner from Alaska, a former rower at Harvard, began cycling in 2017 in Central Park came in as a replacement entry on the US squad! She finished the 98 miles just under four hours ( a solid 25 mph average – in spite of the hills). The pace was high, in spite of the uphills. She broke clear over the last two miles and others did not give choice: Kristen took it in for a solid win. She broke the American drought of medals: it was the first win since 1984 at the LA Olympics by Connie Carpenter and Alexi Grewal! I’m Kristen has inspired future women competitors
The Men’s Road Race was also filled with drama as Remco Evenpoel of Belgium displayed his abilities this Summer with a triple win. We watched him race twenty-one days during the grueling and overall average high pace of the Tour de France. He took his spot on the podium by placing third. With only thirteen days recovery he won in the individual 20 Mile Olympic Time Trial in the rain and over hills in 36:12! He wasn’t done, because the next very tough distance 172 mile road race was contested with over 9,000 feet of ascent – in 6:19! This man needs a vacation!
Olympic Weightlifting is not of interest to many US Viewers but the performances by the men and women competitors are remarkable! In the 49Kg (108 lb ) women’s category, the woman from China completed a 196 lb Snatch ( a wide grip lift completed to overhead in one movement) and 257 lb Clean & Jerk of 257 lbs. Amazing! In my weight class of about 90 kg (195-199 lbs) the Bulgarian won and set a record Clean & Jerk of 224 kg or 493 lbs.! I’d be happy to roll that weight. We look different too!
The NYC Navy Seal Foundation Challenge (8-10-24). Dave Champagne will be competing this weekend. He leaves Thursday for NYC and will compete on Saturday. He’ll swim about a half mile, follow it up with 100 push-ups and 22 pull-ups ( you get a half hour to complete those two exercises); swim to Ellis Island do another 100 push-ups and 22 pull-ups, finish with another swim and run to Ground Zero area and finish with the last 100 push-ups and 22 pull-ups
8/6/24 TUESDAY. TEMPO workout over flat to undulating terrain. After the warm-up mile run 4 x 6′ tempo pick-ups with 1′ easy running between each set. Run the tempos at 10K race paced.
8/7/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ TRAP BAR Deadlifts. 8 AM at Warren’s Gym. Get in your warm-up mobility work, then we do our 50 KB Swings together.
KB Deficit Sumo Deadlifts
Left, Lunge Torso Rotations / X 5 R/L ” Table Top Hip Lifts”
Right, Lunge Torso Rotations / R/L “Bird Dogs”
Incline Push-Ups
Right, 1-Arm DB Rows
Left, 1-Arm DB Rows.
Wipers
X 5 DBL DB Clean and R/L Press: repeat
Weighted Plank
“21’s”
2 x 6 Heavy KB Swings
Rack Carry / Farmer Carry
Finisher: 3-4 X 3-4 Reps of heavy Trap Bar Deadlifts
8/8/24 THURSDAY. SPEED-WORK on your local track. After warm-up mile run quick cadence 6 x 30 meters, some skips. Both groups run 2 x 100 (100); 2 x 200 (200), 1 x 400 (take 2′ recovery) then do one of the two time trials:
A gp: get in a strong MILE (or more accurately 1600 meters,) follow with recovery 400 jog. Make a note of the time in your journal or daybook; we’ll have you repeat it in October.
B gp: Run a strong 1 Km (1000 meters, i.e. 2.5 laps).
8/10/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/KB WORK/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” of the Seminary College in Mill Valley/Strawberry area. I will open the gate early and while I set up you’re all getting in your warm-up. Remember that those of you who do not run have a full non-running workout with exercises, loaded carries and mobility routines.
LMK if you are planning on joining in on the workout by Thursday night.
KeesTraining 