Hi Folks,
Memorial Weekend coming up: workout changes, ideas, Dipsea practice.
Note that there will be no SAT/HR/XT this upcoming Saturday due to the Holiday weekend.
DIPSEA practice tip: About two weeks to go to race day. I’ve learned from experience that I scheduled my last quality run (not long run) about 10-11 days prior to race day.
this weekend provides an opportunity to run two full or partial Dipsea runs prior to taper week depending on your mileage base. You could select to run Friday and Sunday or Saturday and Monday; you’ll learn to run with tired legs and therefore realistic pacing on race day.
If you run 45-55 miles per week you can run a moderate effort Double Dipsea in practice: builds endurance, confidence and should not affect pushing the effort on 6/8/25.
Those who come to our Saturday workout can complete a quality workout there followed by a Dipsea practice on Sunday or Monday. If low on mileage you can run to the edge of the Rain Forest or Cardiac and back instead of all the way to Stinson Beach.
During the taper ten days I reduce the weekly mileage , but keep quality up to stay fit and blood volume high. Running ten minute miles only gives you slow legs and fatigue; you want good turnover, snappy energy, but with low mileage. I take two days off completely during the week leading up to the race. You’ll need “happy legs” on race day if you feel guilty about not running you will be ready for the big effort: it will take everything you have on this hilly course.. Track work on Thursday, 6/5/25 should total 4-6 laps of 200’s and 400’s at 5K race pace: feel sharp, not tired and you’ll come into the race with “fast legs”.
SHORT HOME KB WORKOUT ( see below). The strength workout for Saturday. It is also the main format for building pressing ability. By not going over three reps you avoid wavering presses, keep them solid. You don’t allow your presses to become shaky. Acclimate yourself to this system of KB training.
5/20/25 TUESDAY. TEMPO run pieces. After one mile warm-up run:
run 12′ tempo (2′ easy run ) – 8′ tempo , then run to finish of workout.
5/21/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Get un Halos with 10# grip plate, goblet squats, resistance band Shoulder Complex.
Deficit KB Sumo Deadlift
Left, Slow Donkey whip with Fwd heel touchdown/ Left, Straight Leg Lifts over KB
Right, Slow Donkey Whips with Heel Touch / Left, Straight Leg Lifts over KB
Incline Push-Ups
X6 R/L Elevated Bent Leg Bridges
Wipers
X8 R/L Heavy DB Gorilla Rows
X5 R/L Elevated Reverse Lunges
X6 R/L Landmine Fwd Stance Presses
21’s with weighted Bar
R/L x 5 Medicine Ball Side Rotational Throws to Kees
O’Head Grip Plate Carry / Rack Carry
Finisher: Deadlifts 3-4 x 3 reps.
5/22/25 THURSDAY.SPEED-WORK on your local track. Last big workout prior to Dipsea day. After the one mile run, 6 x 30 meter pick-ups, butt kicks, and x2 R/L Forward Lunge Torso Rotations.
A gp: 2 x 100 (100). 2 x 1000 (200) @ 10K race pace – 2 x 800 (200) @ 5M pace – 2 x 400 (200) @ 5K pace….Practicing for that stretch between the start and stairs.
B gp: 2 x 100 (100) . 1 x 800 ((200) @ 5M pace – 4 x 400 (on 3′ ) @ 5K pace.
5/24/25 SATURDAY....No HR/XT this weekend! have a good holiday weekend, BUT those running Dipsea will want to take advantage of the extra day off from work as described above.
SHORT WORKOUT for at Home that covers most of major muscle groups “Complex Lift”: Two rounds: KB CLEAN & PRESS R/L (1,2,3)..
How to execute: Do I rep with right; then with left. Then two with right, then two with the left and finally three on the right, three on the left. The priority with KB training is to get strong first , then the endurance will come also. You total nine reps, but you’re going over three reps at one time; allows you to practice with a heavier kettlebell.
KeesTraining 