Hi Folks,
Bike Around the Buttes (5/3/25) turned out to be a ride under ideal weather conditions; a sharp contrast to last year’s cold, windy and unrelenting rain! A number of us rode either the 20,40, or 71 mile routes largely free of traffic and through agricultural lands. SANDY got in her age in kilometers (78 or 47 miles) accompanied by KEVIN, who unfortunately broke a cleat on one of his clip-ins, but managed to finish the ride.
SHIRLEY, TOM, ELIZABETH rode the 20 miler and will gradually work up to the 50K and 40 mile distances in 2025.
JUDI, ANN and I rode the 71 miler in 5:12 and over quiet roads with little very little traffic making for a relaxed several hours of riding broking up with aid station stops. A delightful day! Note the Buttes in the background.
Ann and Judi with a portion of the Buttes Mtn Range in th background – the smallest mountain range in California.
5/6/25 TUESDAY. TEMPO RUN PIECES on pavement or dirt terrain at a high but controlled aerobic pace, i.e., about 10K race pace with a brief jog between the tempo pieces. After the mile warm-up: 10′ tempo (2′ easy run) – 10′ tempo, then run to the finish of the workout.
5/7/25. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. When you arrive do the warm-up mobility routine and 50 KB Swings prior to the Circuit.
Wide Stance KB Sumo Deadlifts
Seated Right straight Leg Lifts over KB (hip flexors)/ Right Donkey Kicks (butt)
Seated Left Straight Leg Lifts over KB / Left Donkey Kicks
Incline Push-Ups (chest, shoulders, triceps)
Swiss Ball Pikes (abs) /Slam Ball Hip Bridges (butt)
Wipers (abs, hip flexors)
Left DB/KB “Kickstand” Glute work/ Left DB Single Leg Reach (hamstrings)
Right, DB/KB “Kickstand” Glute work / Right DB Single Leg Reach
180 Landmine with Full Hip Rotation (torso)
DB Plank Drag / DGB Sit-Up and Reach (abs)
KB Figure 8’s / 2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finish with Deadlifts 3 x 3-4 reps.
SHORT WORKOUT for at home: 1-2 rounds, with DBL KB’s; work up to two rounds with only one break between rounds:
X 5 SWINGS, X5 THRUSTERS, X5 CLEANS, X5 FRONT SQUATS
5/8/25 SPEED-WORK at your local track to develop speed, fitness, accurate pacing. After your warm-up mile, Skips, butt kicks, fast feet 30 meter pick-ups.
A gp. (Sub 7′ pace group): 2 x 100 (100), then 6- 8 x 600 (200) at 5K pace -depending on your mileage
B gp. Two rounds of: (2 x 150 (50) – 2 x 200 (200) – 2 x 300 (100)). After those two rounds do 1 x 400 at 5K goal pace.
5/10/25 SATURDAY. HR/XT/KEY EXERCISES/MOBILITY/SPRINTS/LOADED CARRIES/ DEADLIFTS. 9 AM at Olivett Seminary in Lot “C” located at 201 Seminary Drive, Strawberry/MV area. Go up the entry road to Lot C and park there; I’ll arrive by 8::40 so you can do warm-up while I do set-up.
first board: key exercises for mobility, legs, abs, shoulders, butt
second board: leg strength and leg speed with hill repeats
third board: leg speed, loaded carries, swings, shoulders, leg
KeesTraining 