HI all,
Training for the Dipsea should be in full bore mode now! Saturday hill repeats for pushing leg strength for the hills, loaded carries for structural strength, time under tension; and swings for CV fitness. Thursday track for hard pacing, leg speed and wind to get you up the long hills. Two quality workouts in a week is about the maximum most runners should be running; recovery from quality workouts is important in order to maintain the workouts.
5/17/25 SATURDAY. STRONGFIRST OPEN DAY WORKSHOP in San Carlos. A free one day instruction day for kettlebells, barbells, and bodyweight exercises geared to people new to this equipment, experienced practitioners, and newbies. More info to come. You’ll have to pre-register due to the capacity limit.
3/18/25 TUESDAY. TEMPO run workout over a flat to undulating dirt or pavement terrain. After the mile warm-up: 10′ tempo ( 2′ easy) – 10′ tempo; then to run to the finish.
3/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility warm-up, we’ll do 50 KB Swings; then two rounds of the Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts / X4 R/L KB One-Arm O’Head Squats
Seated Left Leg Over KB / Left Side Sweep & Reach
Seated Right Leg Over KB / Right Side Plank Sweep & Reach
Incline Push-Ups
Exercise ball Alternating Prone Leg Lifts
Wipers
DB Step-Ups
X R/L Heavy DB Gorilla Rows
Landmine X4 L/R Fwd Stance Presses
Loaded BB 21’s
2 x 6 Heavy Swings
Rack Carry / Farmer’s Carry
Finish with Deadlifts; 4 x 4 reps
3/20/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up: 6 x 30 meters pick-ups; then:
A gp: Two rounds of: (1000 (200) – 600 (200) – 400 (on 1:30) – 200 (200))
B gp: Two rounds of: (600 (200) – 2 x 400 (on 3′) – 2 x 200 (200))
3/22/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM. In Lot C of Olivet Seminary College, 201 Seminary Drive, MV/Strawberry area. I’ll arrive about 8:40 to open the chain gate so you can park and do your warm-up while I set up.
KeesTraining 