Hi Folks,
Was a delightful social with our workout groups at OUNCES OUTDOORS yesterday; the venue works well so we’ll use it again for future get togethers. We’ll have to schedule another gathering for those who could not make it due to being away on vacation or had conflicts.
This Saturday, 8/31/24 we will NOT hold our Hill Repeats/ XT because a number of us will be riding in the Tour De Fuzz 50K or 100K distances in the Santa Rosa/Healdsburg area. Always a nice ride followed by a good lunch. The Wine Century rides in May are the reverse course from the event this Saturday.
8/27/24 TUESDAY. TEMPO run day with two or three sets of tempo pieces at 10K race pace. After the warm-up mile up the pace at a controlled high aerobic effort:
6′ tempo (1′ easy) – 10′ tempo (1′ easy run) – 6′ tempo , then run to finish with cool-down run.
8/28/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/TRAP BAR. 8 AM at Warren’s gym. After the mobility warm-up, we’ll do our 50 swings; then the Circuit.
Deficit KB Sumo Deadlifts
Left, Elevated Single Leg Hip Raises / Left, open Book
Right, Elevated Single Leg Hip raises / Right, Open Book
Incline Push-Ups
Butterfly Stretch w/ KB on each knee / Iron Crosses
Wipers
Left, Heavy KB Cleans x 3-4 reps
Right, Heavy KB Cleans x 3-4 reps
X 4-5 reps Landmine R/L Presses
21’s
Figure 8’s / Alt KB 1- Arm Swings
Finisher: Deadlifts 3 X 3-4 reps.
8/29/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile you’ll run 6 x 30 meter pick-ups, Skips and butt-kicks; then 2 x 1100 (100):
A gp will do Two rounds of: ( 1000 (200) – 600 (200) – 400 (200) – 200 (200))
B gp: Two rounds of: ( 400 (200) – 300 (100) – 200 (200) – 2 x 100 (100))
8/31/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES will NOT TAKE PLACE this day due to a number of our group riding in the TOUR DE FUZZ charity ride event.
KeesTraining 