Hi Folks,
NEW WR for Men’s HALF MARATHON (13.1 miles or 21 KM) set in Barcelona last weekend by JACOB KILIMO, 24 of Uganda in 56:42! This turns out to be the greatest improvement in the half marathon ever (old record was 57:42)! The morning was a perfect 13 degrees Centigrade with no wind. The two-time World XC Champ’s splits were amazing as he left his pacer behind after about 8 minutes into the race hitting the 5K in 13:34, 10K in 26:46, 15K (9.32M) in 40:07, and 20K (12.4M) in 53:42 – about a 4:20 pace, or about 65″ -66″ per 400 for 52 laps.Those 5K, 10K, 15K and 20K split times would take the win for many races.
The women’s winner was JOYCLINE JEPKOSGEI, 31 of Kenya ran a superb time of 64:32 – a sub 5-minute pace per mile! She also gradually distanced herself from the field finishing about two minutes ahead. Her 5K in 15:25, 10K in 30:08, 15K in 45:27
45:272/18/25 TUESDAY. TEMPO. Weather should be good for getting in that steady high aerobic, but controlled effort with : 10′ tempo (2′ easy) – 12′ temp, then easy run to finish of workout.
2/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s for two rounds of the Circuit. Warm-up and mobility exercises, 60 Swings; then the Circuit.
Deficit KB Sumo Deadlifts
Left, Bird Dogs / R/L Wide Stance Straight Arm ground touch Rotations
Right, Bird Dogs / R/L x 10 Fire Hydrants
Incline Push-Ups
Bench R/L Mtn Climbers / Slam Ball Hip Raises
Wipers
KneeLing Hip Flexor Leg Lifts
Alt KB R/L Clean & Press
KB R/L x 6 Half Stance Single Leg Deadlifts
Weighted Bar R/L 21’s
2 x 6 Heavy Swings
Rack / Farmer Carry
finisher: Trap Bar Deadlifts
2/20/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick cadence pick-ups. Then:
A gp: 2 x 150 (50) – 2 x 1000 (200) @ 5k pace – 2 x 600 (200) – 2 x 400 (on 1:30) – 2 x 200 (200)
B gp: 2 x 100 (100) – 600 (200) -2 x 400 (200) – 2 x 300 (100) – 2 x 200 (200).
2/22/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/SWINGS/KB LIFTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary college, 201 Seminary Drive, Strawberry/MV area. I’ll open the chain gate early so you can park and warm-up while I set up.
LMK if joining in for the workouts. Weather will be clear:
KeesTraining 