Hi Folks,
SATURDAY HR/XT (11/2/24) IS A GO.
A solid couple of weeks of training coming up before the Holiday Season gets rolling and we will all have more demands on our time. I’ll be posting shorter home workouts that you can do to keep your base going at home or at your gym. I’ll also keep the Wednesday Circuit Training and Saturday Hill Repeats/XT/Loaded Carries/KB Swings/Trap Bar Deadlifts on track to get your minimal two days per week in.
Example 1: 3-5 rounds depending on your base: (12 KB Swings – 6 Goblet Squats – 4-8 Push-Ups.)
Example 2: 3 rounds of DBL KB in Rack position and march in place for 30″ / X 4-6 KB Goblet Squats – X 12 KB Swings – X8 DB or KB “Plank Drag”.
There are, of course, many short workouts that you can rotate, but they should relatively short so you stick with the program.
MEN’S HALF MARATHON World Record set at the Valencia Half Marathon by JOMIF KEJELDIA (ETH) in 57:30 – amazing. He came to this very fast half marathon course in Spain with good credentials: an Indoor Mile Record in 3:47:.01, a PB in the 5000 meters with a 12:38.95 and 10,000 meters PB in 26:31.01.
AGNES NGETICH set the second fastest half marathon with a 63:04 in the same event after going out quite fast with a 14:39, the 10K in 29:18; then a 14:57 for the next 5K, but faded in the 4th 5K with a 15:27. She ended up with the 63:03 just off the WR 62:52!
10/29/24 TUESDAY. TEMPO runs over flat to undulating terrain running high aerobic, but controlled pace at 10K effort interspersed with short easy runs. After the warm-up mile :
9′ tempo running (1:30 easy pace) – 8′ (1′ easy) – 5′ tempo, then run easy to end of the workout
10/30/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Get in your warm-up and 50 KB Swings prior to the Circuit.
Deficit KB Sumo Deadlifts
Left, Torso Lunge Rotation / Left, “Donkey Whips”
Right, Torso Lunge Rotations / Right, “Donkey Whips”
Incline Push-Ups
Hip Bridge x 6 right, the left Hip Raises / Slam Ball Hip Bridges
Wipers
DBL KB swing Clean + R/L Press x 1: repeat 5 times
PVC Wide Grip O’Head Elevated Split Squats x 5 right, then left leg.
180 degree Landmine rotations
21’s or 12’s wt bar plus vest weight
2 x 6 Heavy KB Swings / X6 R/L Suitcase Crunches with DGB
Farmer Carry / Rack Carry
Finish with Trap Bar Deadlifts.
10/31/24 THURSDAY. SPEED-WORK at your local track oval. After the warm-up mile, 6 x 30 meter pick-ups.
A gp: 3 rounds ((400 (200) – 200 (200)) -( 1 x 600 (200) – 200 (200)) then 3 x (400 (200) – 200 (200))
B gp: 4 rounds (150 (50) – 1 x 400 (200) – (4 x 150(50))…purpose here is to hold the quick cadence pace, but keep it under control. It’s about the neural development so that the faster cadence feels more “normal” over time and not strained.
11/2/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB LIFTS/TRAP BAR DEADLIFTS. 9 AM in Lot C of Olivett Seminary College, (201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:30 AM. to set up the exercise stations while you do your warm-up.
WORKOUT IS ON FOR SATURDAY MORNING! Workout is posted. LMK if you will be joining in the workout. so far: Denise, Paula, Hunter, Shirley, (I’ll check my texts to see who else is in; I was out for first part of evening and am updating now)..
Workout is below:
KeesTraining 