Hi Folks,
Hope everyone had a good Memorial Day weekend and ready for getting back to your training routine. Dipsea participants still have a solid four or five days of good training and taper week in preparation for the race day.
SATURDAY HR/XT has been CANCELLED for this week!
5/27/25 TUESDAY. TEMPO run pieces over flat to rolling terrain at a solid 10K effort interspersed with a short easy run break. After the mile warm-up:
5′ Tempo (1′ easy run) – 15′ tempo (easy run to finish)
5/28/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises and 50 KB Swings prior to the two rounds of the Circuit. Finisher are 3 x 3-4 Deadlifts.
Deficit KB Sumo Deadlifts / PVC O’Head Squats
Right, Donkey Whips with heel plant / Right Straight Leg Lifts
Left, Donkey Whips with heel plant / Left, Straight Leg Lifts
Incline Push-Ups
X 5 R/L Elevated Single Leg Hip Bridges with weight belt / Standing “V” DB Arm Raises
Wipers
R/L Kneeling Hip Lifts + Step-Ups
DGB Sit-Up and Reach
Landmine R/L Fwd Stance x 5 One-Arm Presses
Weighted Bar 21’s
R/L Side Stance Medicine Ball Side Throws
Farmer Carry / DBL KB Rack Carry
Finisher: Deadlifts 3 x 3-4 reps
5/29/25. THURSDAY. SPEED-WORK at your local track to develop leg speed, accurate pacing and fitness. After the warm-up mile, 6 x 30 meter pick-ups, skips, butt-kicks.
A gp: 2 x 200 (200) – 8 x 400 (on 90″) – 1 x 1000 meters at 10K pace….(running the longer when legs are tired.
B gp: 4 x 100 (100) – 4 x 200 (200) – 2 x 400 (200) – 600 (200)
5/30/25 FRIDAY. Weekly bike ride with members of workout group and other cyclists. Time and location tba.
5/3125 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS.
Workout CANCELLED for this weekend: group members are all occupied! Next week should work.
KeesTraining 