Hi Folks,
Expect a much windier week through Wednesday, so plan your endurance training accordingly.
SATURDAY HILL REPEATS are a go for 11/9/24.
11/5/24 Tuesday. TEMPO run over flat to undulating terrain on dirt or roads. After the warm-up mile, up your pace to about 10K race pace; a quality high, but controlled aerobic pace. Need a more accurate tempo pace, run a 5K or 5000 on the track (12.5 laps); then double that time and add a minute and that will give you your 10K pace quite accurately.
10′ tempo (1:30 easy running) – 10′ tempo then easy run to finish.
11/6/24 Wednesday. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Well get in 50 swings, some mobility; then ONE round of the Circuit with 45″ exercising at each station. We then add some Get-Ups, extra deadlifts.
KB Deficit Sumo Deadlifts x 7
R/L DBL DB “Gorilla Rows”
Single DB “Setup & Reach” (legs in bent knee position)
Grip Plate Standing Romanian Deadlifts
Incline Push-Ups
Slam Ball Hip Raises
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
Standing R/L Forward Hip Raises
Weighted Plank 45″
DBL KB in Rack Position “March in Place” 45″
Farmer Carry
Grip Plate O’Head Carry
Finish with Turkish Get up and Deadlifts
Short Home Routine Sample:
X 4 R/L DB or KB Reverse Lunges – X 10 DB “Sit-Up & Reach – 6-8 Incline Push-ups – X12 KB Swings.
11/7/24 Thursday. SPEED-WORK at your local track. A small group runs at about 7:30 at the COM track. After the mile warm-up, 6 x 30 meter pick-ups for upping leg cadence. Emphasis is on improving leg speed and accurate pacing when you run on an accurate “course”, i.e., the track. Learn to pace those 200’s, 400’s and other splits accurately until you run each split within 1-2 seconds.
11/9/24 Saturday. HR/XT/SWINGS/LOADED CARRIES/KB LIFTS/DEALIFTS. 9 AM start in Lot C at the Olivett Seminary College, 201 Seminary Dr, MV/Strawberry area. I’ll arrive about 8:35 to open chain gate and set-up the exercise stations. Get in the efficient warm-up (on a whiteboard) and finish the two parts of the workout within an hour. LMK if you are joining in on the workout.
KeesTraining 