Hi Folks,
It’s been a long time since we’ve had our workout groups and a number of Tamalpa Runners (Ed Corral’s Saturday morning track group) together for a social get together to cap off the Summer. Join us on Sunday, 8/25/24 from 3:30 on at OUNCES OUTDOORS (5800 Northgate Drive, San Rafael) beer garden and light food menu. It’s located on the West side of Northgate Shopping Center behind Kohls; it’s outdoors with canopy covering. So many of you have had some fun and interesting trips, experiences, and taken on challenges; you’ll be able to share them with the group. I’ll be introducing some of the key individuals and families, so you can chat with them during the afternoon. Looking forward to seeing you.
Last Saturday Napa had their official opening of The Vine Trail section from St. Helena to the middle Calistoga where it ends halfway down Lincoln Av. A beautiful job! Sandy and I saw all ages and families riding on Sunday.
8/20/24 TUESDAY. TEMPO runs at 10K race pace over flat to undulating pavement or dirt terrain. After the warm-up mile run 12′ tempo (2′ easy running) – 8′ tempo; then run to finish the workout. Tempo runs are very key to prepare for races: you’re simulating racing and building race fitness.
8/21/47 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 8 AM. Start right off with mobility work with the straps; we’ll do the 50 sSwings together prior to starting the Circuit.
KB Sumo Deadlift / PVC or BB O’Head Squats
X5 R/LL Thread the Needle / Hip Bridge DBL DB Presses
Side Plank R/L Sweep & Reach x 5 / R/L “Bird Dogs” x 5
Incline Push-Ups
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
DBL DB Romanian Deadlifts x 5
Landmine Full Squats x 5 / 180 degree Rotations
2 x 6 Heavy Swings / KB Figure 8’s
Farmer Carry / Rack Carry
Finisher: Deadlifts or Trap Bar Deadlifts : 4 – 3 – 3- 2
8/22/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile run 6 x 30 meter pick-ups.
A gp: 2 x( ( 1000 (200) – 600 (200) – 400 (200) – 200 (200))
B gp: 2 x ( 2 x 100 (100) – 400 (200) – 200 (200))
after a cool-down lap or two, go through your stretching routine while leg muscles are warm.
8/24/24 SATURDAY. SATURDAY HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS. 8:30 AM start time in Lot C of the Seminary College, (201 Seminary Dr) in Mill Valley/Strawberry Note that there is a workout board for non-runners. .
X 15 R/L Mtn Climbers / X 8 R/L “Russian Twists”
2 x Sprint – 1/2 “A”
X 12 DBL DB Thrusters…..Long
X 10 R/L heavy DB “Gorilla Rows” / X 8 R/L Knee Tuck Hip Rolls
2 x Short – 2 x Sprint
X8 R/L DB Burpee Rows…. 1/2 “B”
Then it is on to 2nd half of workout with Loaded Carries, Swings, Sprints, Deadlifts
LMK if you are joining in by Thursday: Andy, Paula, Judi, Shirley…..more to be added.
KeesTraining 