Week of 11/25/24: Workouts on Tu/Wed/Th, no Sat HR/XT class but do the “Turkey Burner” HR/KB swings workout

Hi Folks,

Looks like weather will improve from Wednesday on so you can be motivated to get in your outdoor training. You should be able to get in a few workouts though Thanksgiving is this Thursday. We are away in Bolinas staying at the Dominican’s Nuns Vacation house with Sister Marion.

Wednesday and Saturday workout will go on.

11/26/24 TUESDAY. TEMPO run. After your warm-up mile you’ll up the pace to 10K race pace effort to acclimate your body to holding sustained periods of high aerobic, but controlled effort.

10′ tempo (1:30 easy jog) – 10′ Tempo , then run to the finish of the workout.

10/27/24 WEDNESDAY.STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8AM start. we will hold the Strength Training session at Warren’s. I have the Circuit station cards in the gym and Warren should be there to time the workout. 8AM start. Be there to get in your warm-up and X50 Swings.

10/28/24 THURSDAY. SPEED-WORK on your local track to building up to your 5K race pace up to 5K GP for 12.5 laps.You will run the 400’s at 5K GPace. You’ll be running at 5K GP After the mile warm-up, Skips, and the 6 x 30 meter pick-ups followed by:

A gp ( sub 7′ and 7:30 pace group: 2 x 200 (200) stride-outs. 8 x 400 (on 2:30), but on the 2′ if you race at 6′ pace or faster.

B gp: Sub 8:30 pace….6 x 400 (on 3′) . Also the 400’s at GP.

A special Thanksgiving day to you all!

11/30/24. SATURDAY. “TURKEY BURNER’ Hill Repeats and with KB Swings. 9 AM. at base of Olivete Seminary College entry road. Park along the road at 201 Seminary Drive. Gather members from our workout group who are int town and meet along the road; get in a warm-up run; then bring a kettlebell to the top of “B” sprint hill. Set it down to the side on the flat side road and jog down to the base of the hill. An enhanced hill repeat workout follows.

First do 3 x half of “B” hill repeats to get the uphill legs ready for the main workout:

Run the “B” repeat , then do 20 KB Swings (in two sets if necessary); then immediately downhill easy jog to the base of the hill; run “B” sprint again and do 15 Swings; jog back down the hill ; do another “B” repeat and do 10 KB Swings. Another uphill sprint up “B” hill followed by 5 Swings. Keep it moving . Bring the KB back down the hill and follow-up with a steady out/back recovery run along the Bay.