Hi Folks,
Taper week for those running Dipsea; no adding any major workouts because the “hay is in the barn ” with just a last crisp short speed-work on Thursday. I’ll be working on the road down to Muir Woods either between Windy Gap stairs or directing runners to the Dipsea trail by the mailboxes
Taking a pause to reflect:
This week marks what significant day in US and world history? The date of June 6, 1944, or D-Day, marks the day the Allied Forces landed on the beaches of Normandy, France; the largest seaborne invasion in history – 81 years ago. The “D” stands for “day” ůwhich changed because of weather (was poor leading up to the day). It is remarkable that the date for the invasion with 5,000 ships with 150,000 men and location could be kept a secret for the year leading up to D-Day?
After WWII the French honored the 4,400 plus American and Allied killed in that invasion with the cemetery and memorial built on the coast at Normandy. Sandy made a point to visit Normandy several years ago during the year of the Women’s World Cup in Paris: it left a very moving impression on her – to this date. The French left the landing craft, and blockades on the beaches still visible 80 years later. It was difficult to see all those white crosses stretch out over the cemetery grassy expanse and not be a bit overcome. Sandy became more interested in the documentaries and historical movies after she returned. One example is the series by Spielberg and Tom Hanks, “The Band of Brothers” on Netflix which covered the Pacific Theater and European campaigns featuring interviews of those who survives those two plus long years. The War is kept alive in the Netherlands and other countries where you see the cemeteries, old tanks, and damage the war has inflicted on the land; different than in the U.S.. The constant reminders are there throughout Europe in contrast to the U.S..My two teen-age grandsons have little knowledge of WWII and that their grandfather survived seventeen submarine patrols. WWII for their generation is an event that happened 81 years ago and is in the history books.
6/3/25 TUESDAY. TEMPO pieces over flat to undulating dirt or paved terrain to acclimate the body to sustained high, but controlled aerobic effort ranging form 10K to ten mile race pace.
8′ Tempo (1′ easy run) – 8′ tempo (1′ easy) – 5′ tempo and run to finish of workout.
6/4/25 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/KB SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Upon arriving use the light resistance bands to go through your Shoulder Complex mobility warm-up. Then we do a group 5 x12 KB swings prior to the Circuit.
Extra High Deficit KB Sumo Deadlift
Right, Side Plank DB Sweep & Reach / Right Hurdle Hip Lifts
Left, Side Plank DB Sweep & Reach . Left, Hurdle Hip Lifts
Incline Push-Ups
Bench Elevated Hip Bridges
Wipers
R/L 2 x 10″ DB/KB Split Squat Hold
DGB Sit-Up & Reach
R/L X 5 KB Clean & Press
Landmine X6 Left SLDL / X6 Right SLDL
Weighted Bar 21’s / X10 R/L 1 Arm Grip Plate Marches
X 6 R/L 1- Arm Swings / Figure 8’s
DBL KB Waiters Carry / KB Rack Carry
Deadlifts 3 x 3-4 reps
6/5/25 SPEED-WORK at your local track. Those running Dipsea will do a low volume, but crisp workout; a regular workout is also posted.After the warm-up mile, 6 x 30 meter quick cadence pick-ups, butt kicks, etc. After today either take Friday or Saturday off. Do steady paced two miler on one of those two days. The legs should have no residual fatigue.
Dipsea runners. A gp: 2 x 100 (100) , 6 x 400 (200)
B gp: 2 x 100 (100) – 4 x 200 (200)
Those not running Dipsea. A gp: Three rounds of: (600 – (200) -400 (on3′) – 200 (200).
B gp: Two rounds: (400 (on 3′) – 200 (200) – 2 x 150 (50))
6/6/25 FRIDAY Group Bicycle ride. time and place tba.
6/7/25 SATURDAY. HR/XT/SWINGS/ SPRINTS/LOADED CARRIES/KB CLEAN & PRESS/DEADLIFTS. 9 AM. Half in Lot C of Olivet Seminary college, 201 Seminary Drive, MV/Strawberry area. I’ll open the chain gate about 8:40 am to set up the exercise stations while you warm-up so you can start the exercise series .
KeesTraining 