HI Folks,
We all got through Thanksgiving celebration and Christmas is coming up quickly. Keep up your exercise program during these times of indulgence! You will likely be doing some of your running and exercise outdoors in the rain, but that is doable with the proper apparel.
I plan on conducting the Saturday workout at Warren’s gym (148 Madison Av, with two rounds of Circuit training session. Location: 148 Madison Ave, San Rafael two blocks from the Civic Center. Take N. San Pedro Exit – East, continue two blocks and go left on Washington Ave; go to end of block, turn right, it’s the fourth house on the right and directly across from the National Guard Armory. You can also park in the Jury parking lot on the East side of the Civic Center and walk onto Madison Aver through an open side gate.
12/10/24 TUESDAY. TEMPO over firm dirt or paved terrain. After your mile warm-up you’ll pick up the pace to 10K race pace so that the effort is at a high aerobic, but controlled “comfortably stressed” level.
12′ tempo (2′ easy jog) – 10′ tempo, then easy run to finish of the workout.
12/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s garage/gym. Do the mobility warm-up and 60 KB Swings. We’ll follow with two rounds of the Circuit.
12/12/24 THURSDAY. SPEED-WORK at your local track. Still progressing on your 5K distance (12.5 laps on the track) by running 400’s and learning to pace them very accurately to within a1-2 seconds per 400 at your 5K pace. You’ll see that the first 5 X 400 go comfortably; then the effort accumulates! This practice will help you to avoid going out too fast in the first mile of the 5K distance race. I’m going to suggest you run the 5000 meters next Thursday on 12/19/24 for a first bench mark so you can adjust your speed-work on the track more accurately for the 400 repeats.
A gp: 2 x 200 (200) then, 8 X 400 (on the 2:30 including the 400) if you your pace for 5K is under 8′ pace. If running around 6′ pace, do the 400’s on the 2:00 minutes.
B gp: 2 x 150 (50): 6 x 400 (on 3′)
12/14/24 SATURDAY. We will do two rounds of a ten station INDOOR STRENGTH CIRCUIT following our 60 KB Swings warm-up and finishing with deadlifts and more Loaded Carries. ( Warren’s garage/ gym at 148 Madison Ave is just two blocks East of the Civic Center. see above details). LMK if you will be attending…Circuit to be posted.
KeesTraining 