Hi Folks,
Busy week ahead for those gearing up for Dipsea because it’s less than a month to go to race day; these next two weeks would include your most demanding workouts followed by a taper. Those not running this historical race will be working on their leg strength, leg speed, exercises followed by loaded carries, swings and other kettlebell training.
Refer to last week’s posting and put the Short Workout on a 3 x 5 card for your use at home. Note that the reps I posted are for 5; you can begin with 3 reps for each of the four exercises and work up to the five reps.
5/13/25 TUESDAY. TEMPO run pieces at 10K race pace effort over flat to undulating terrain. After the warm-up mile: 8′ tempo (1′ easy) – 6′ tempo (1′) – 6′ tempo ; then easy run to finish.
5/14/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s. Get in your warm-up and mobility exercises, 5 x 12 KB Swings.
KB Deficit Sumo Deadlifts
Left, Bird Dogs / Left, Back Hip Circles
Right, Bird Dogs / Right, Back Hip Circles
Incline Push-ups
L/R X6 Bench Single Leg Hip Bridge w/DB / Slam Ball Hip Bridges
Wipers
DBL KB Clean to Rack, R & L Presses; repeat
Right DB Single Leg Reaches / Left, DB Single Leg Reaches
Landmine Thrusters / 180 Rotations
DB Plank Drag / Weight Bar 21’s
2 x 6 Heavy KB Swings / Figure 8’s
Farmer Carry / Rack Carry
Finisher: 3 x 4 reps Deadlifts
5/15/25 THURSDAY. SPEED-WORK at your local track. Get in the mile warm-up steady run, 6 x 30 meter pick-ups, butt-kicks, skips. then: 2 x 100 (100).
A gp ( sub 7′ group): 1 x 200 (200), then 3 rounds of ((600 @ 5K pace (200) -200 @mile pace (200)), then 3 rounds of: (400 (200) – 200 (200))
B gp: 2 x 150 (50)…4 rounds ((400 @ 5K pace (200) – 200 @ mile pace (200))
5/17/25 SATURDAY. HR/XT/SWING/MOBILITY/LOADED CARRIES/SPRINTS/ DEADLIFTS. 9 AM in Lot C of Olivet Seminary College ( 201 Seminary Drive, MV Strawberry area.)note that I will have Sat HR/XT during Memorial Day weekend (5/24).
KeesTraining 