Hi Foks,
UPDATE: There will be no SAT/HR tomorrow (10/12)!
LAEL WILCOX, the experienced ultra-cyclist record holder for a number of courses, just set a WR for cycling around the world inn 108 days, 12 hours, 12 minutes ( old WR was set by Jenny Graham of Scotland in 129 days, 11 hours in 2018). It seems unbelievable that Lael could average 175 miles per day to complete the 18,125 miles and some 285,422 feet of elevation gain – and still managed to get in the very necessary seven hours of sleep per night. My backside can’t imagine getting on the bike again after one day’s ride! A few years ago we heard Jennifer Graham gave a talk about her record setting ride; she certainly did not get adequate hours of sleep at all.
The Guinness rules for this ride stipulated that she had to ride from East to West, cover 18,000 miles; can’t veer more than 5 degrees (about 300 miles). The first section was from Chicago to NYC; then Portugal to Tbilsi, Georgia; Perth to Brisbane, Australia; Invercargill to Auckland, New Zealand, and finishing with the stretch Anchorage to Chicago. Lael encouraged local cyclists to join her for portions of her ride. She rode a Specialized Roubiax, which is similar to my bike but with 35mm tires that was outfitted with some interesting compact high tech electronics and charging systems and GPS for this ride.
Race to Consider: Run a fast half marathon at HUMBOLDT HALF MARATHON, October 13th.. I ran my PR full (2:40) and half marathons (1:14) there-through those awesome Redwoods which keep you cool and flood you with oxygen! We also did the timing for this race for many years; always a good getaway weekend to boot. There are also trails to run through the Redwood groves parallel to the Eel River.
9/24/24 TUESDAY. TEMPO run over flat to rolling terrain at 10K pace broken up with one short easy run pause. The goal is to sustain a high aerobic yet “comfortably stressed” pace. After the warm-up mile:
10” Tempo (2′) easy run, but keep it moving) – 12′ tempo , then run to finish.
9/25/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s Gym. Get in the mobility exercises; especially while talking! Then we’ll get in our 60 swings followed by two rounds of the Strength Circuit.
Wide Stance KB Sumo Deadlifts
Left side Bird Dogs / Left, Kneeling Back Hip Circles
Right, side Bird Dogs / Right, Kneeling Back Hip Circles
Incline Push-Ups
Bench R/L X6 “Thread the Needle & Opposite Arm Rotations” / Slam Ball Hip Bridges
Wipers
Left, Half Kneeling KB Presses
Right, Half Kneeling KB Presses
Weighted Plank
21’s / R-L Lateral Bar Dips
2 x 6 Heavy KB Swings
Rack Carry / Farmer Carry
9/26/24 SPEED-WORK at your local track. After the mile warm-up, Skips, Butt Kicks and 6 x 30 meter pick-ups.
A gp: 2 x 150 (50) – 10 x 400 (on 2:30)
B gp: 2 x 100 (100) – 5 x 200 (200)
After the workout get some key stretching for quads, calves, hips, hamstrings.
9/28/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB TRAINING/DEADLIFTS. 8:30 AM The Saturday workout is cancelled for today. Due to too many of the group going out of town! We will pick up in two weeks because on Sat. 10/12/24 our workout site is being used for an event.
the exercise stations:
KeesTraining 