Week of 10/14/24: Workouts this week for TU/Wed/Th/Sat HR/XT plus Sunday Social.

Hi Folks,

Busy week ahead, concluding with our second social gathering with all the workout groups and a number of Tamalpa Runners on Sunday, 10/20 from 4-6 PM or so at Ounces Outdoors (near Kohl’s on the West side of Northgate Shopping Center; on the same side , but further South as Peets, Panda Express). It features an outdoor bar and a basic food menu, snacks. It was such a success a number of those who attended suggested we do this monthly. I’ll schedule the next one with lead time.

10/15/24 TUESDAY. TEMPO. After the warm-up mile you’ll up the pace to a high aerobic effort at about 10K race pace for each pick-up interspersed with short 1′ easy runs.

6′ Tempo (1′ easy run) – 8′ tempo (1′ easy) – 6 ‘ Tempo , then run to finish of workout.

10/16/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. There is a set of Circuit Cards on site. Get in 50 Swings prior to the start of the Circuit.

10/17/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, get in your Skips, butt kicks and 6 x 30 meter quick cadence pick-ups to set up the motor pattern for quick feet.

A gp. 2 x 100 (100) stride-outs, then: 3 rounds of:

(600 (200) @ 5K pace – 200 (200)); then 3 x( 400 (on 2:30) , then followed by 4 x 150 (50))

10/19/24 SATURDAY. SAT HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM start at Seminary College ( 201 Seminary Drive, MV/Strawberry area) in LOT C. I’ll arrive about 8:10 to open the chain gate so you can park and do your warm-up short run, mobility exercises and DGB warm-up Swings.

X 12 DBL DB Thrusters / X 8 R/L Side Plank DB “Sweep & Reach

X1 Short HR – 1/2 “A” – Sprint

X 8 DB Burpee with R-L Plank Row

1/2 “B”

X 12 R/L Mtn Climbers / X8 R/L DB Clean & Press

Long hill

X 6 R/L Kneeling Elbow Touch Torso Rotations / X6 R/L DGB Reverse Lunges

3 X Sprint – 1 x Short