Hi Folks,
We rode in the Napa Valley from Yountville on Monday and did see the mustard bloom in the beginning stages; we’ll schedule our own Mustard Ride probably for February 2nd. Then also mark your calendar for March 2nd to ride Silverado Trail for when the road is closed to car traffic during the Napa Marathon. more to come on this.
NEW AMERICAN HALF MARATHON RECORD set last Saturday the Houston Half Marathon fielded a very strong field of Americans who broke the 18 year-old AR of 59:43 held by Ryan Hall for 18 years! CONNER MANTZ ran 59:17 (4:31 per mile!). Four runners were together over the last miles after running 5K splits in 14:02, 13:59, 14:18 into a 14 mph headwind and in 32 degree weather! All four broke the 59:22 course record.
WEINI KELATI set a 10M record split as she set a women’s AR two years in a row with a 66:09! It’s surprising that records would be set in such windy and cold conditions.
1/21/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K or 15K race pace to acclimate to the body to a steady non-stop effort which simulates racing. After the warm-up mile: 2 x 10′ tempo with 2′ easy run between each tempo bout.
1/22/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. First thing, get in the mobility exercises, warm-up and swings.
KB Deficit Sumo Deadlifts / PVC X6 O’Head Squats or 1-Arm O’Head Squats
Seated Right Leg Lifts Over KB / Right Side Plank Sweep & Reach
Seated Left Leg Lifts over KB / Left Side Plank Sweep & Reach
Incline Push-Ups
Slam Ball Hip Bridges
Wipers
Resistant Band O’Head Press & Behind Neck Presses
KB Half Stance R/L Romanian Deadlifts
Weighted Planks
Loaded Bar 21’s
Heavy KB Swings
DBL KB Waiters Carry / Farmer Carry
Finisher: 3 x 4 Deadlifts
1/23/25 THURSDAY.SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips you’ll be alternating 400’s at 5K GP and the 200’s at mile pace. Control the 200’s so that you finish the workout: they’ll take it to your legs.
A gp: 6 x (400 (200), 200 (200))
B gp: 4 x( (400 (200) , 200 (200))
FLEXIBILITY, important for all ages for posture, protect yourself from injury, be a better athlete, heart health and live longer. Flexibility refers to joint range of motion (ROM) in a passive ability manner. Mobility refers to the active ability to do it.
Reduced flexibility can cause overuse to another joint resulting in compromised ROM. Improve your flexibility and you reduce that wear and tear. You become a better athlete if your joints are fully functional; any restriction in your ROM compromises your performance, e.g., tight hamstrings reduces your leg ROM and speed. Heart health improves when arterial stiffness is alleviated which increases blood flow, lowers blood pressure and heart rate. What I’ve noticed is that as I age I need to allot time for flexibility and mobility exercises to maintain my ability to do daily living and activity.
1/26/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ KB WORK/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:40 AM so you can get in your warm-up exercises prior to the 9 AM start.
LMK if you will be joining in for the workout. So far: Shirley, Judi, Robert
KeesTraining 