Hi Folks,
UPDATE on Friday 11/15/24: There will be NO Saturday HR/XT/ workout tomorrow: members have made alternative plans or are out of town
11/12/24 TUESDAY. TEMPO high aerobic effort run over flat to undulating terrain on dirt or pavement. After the mile warm-up, you’ll pick up the pace to your 10K race pace effort interspersed with short easy running breaks to acclimate your body to race pace effort with set time pieces doses.
4′ tempo run -(1′ easy) – 7′ tempo (1:30 easy) – 10′ tempo, then easy run to finish of workout.
11/13/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll get in mobility warm-up, 50 Swings followed by one round of the expanded stations circuit; each exercise will be done for 45″. We’ll finish with Turkish Get-ups and Deadlifts.
KB Sumo Deficit Deadlifts
Hip Bridge DB Presses
Inverted Row or Hold
Slam Ball or BB Hip Bridges
Wipers
Left Kneeling KB Presses
Right Kneeling KB Presses
X 7-8 R/L Kneeling Fwd Hip Circles
” Good Morning, Kees” Romanian Deadlifts
21’s with Weighted Bar
X 5-8 KB Goblet Squats
Waiters Carry/ Rack Carry
SHORT HOME WORKOUT: X 6 R/L KB “Figure 8’s”, X4 R/L Foot to Hand Placement, X2 R/L Get-ups with lightweight DB or KB , 2 x 5 R/L KB Clean & Presses.
11/14/24 THURSDAY. SPEED-WORK on your local track. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt kicks, you’ll be working specific 5K pacing with building up gradually to 12 x 400 with short breaks after each 400. The goal is to pace each 400 to within 1-2″ of your 5K pace which you’ll discover you can do accurately because the rest interval is limited.
A gp. (faster than 8′ group). 2 x 200 (200), 8 x 400 (on2:30) or on 2:00 for sub 7:30 pace). If running sub 6′ pace it’s on the 1:30 – including the 400 interval.
B gp. 2 x 150 (50), 6 x 400 (on 2:15′)…if running 9 minute mile pace or slower
11/15/24 FRIDAY…our “Napa Fall Colors Bike Ride”. ( Depends if there is rain on Friday). Will have a choice around 16, 25 or 40 miles; the 40 miler is the 20 up to Calistoga and back. Meet at 9:30 AM by the little park at the north end of Yountville.
We’ll head north on the beautiful Yount Mill Rd for 2 miles, then turn right, and up Hwy 29 for five miles then right on 68/128 crossover road to Silverado Trail. Then right (South) until you hit Yountville Crossover and back to the park.
Others can continue to where Pratt Ave, in St Helena marks the beginning of the new section of the Vine trail to Calistoga. This next section is completely parallel to Hwy 29 and devoid of car traffic. We can make a stop in Calistoga then make our way back by reversing the course or head to Silverado Trail and down that 15 mile stretch to the Yountville Crossover (18 mile point of the Napa Marathon course which starts at the North end of Silverado Trail). The Yountville Crossover brings us back to the park for a total of 40 miles.
11/16/24 SATURDAY. SATURDAY HR/XT/MOBILITY/SWINGS/LOADED CARRIES. Cancelled for today. There will be no workout this day due members being out of town or have made alternative plans. I’m checking on holding intro session for new people at Warren’s.
KeesTraining 