Hi Folks,
It was a perfect morning for the 114th DIPSEA RACE las Sunday with foggy and cool conditions. I volunteered to help control traffic and runners with a number of others on the stretch from the bottom of the Windy Gap stairs to the mailboxes at Suicide Hill. I managed to see a number from out workout groups: Judi, Pam, Teresa, Tom, AJ, and a good number of Tamalpan Runners. Congrats to you for meeting the challenge. I’ve always found it to be a “love-hate thing” running the Dipsea: you want to tackle it, but you know you’ll feel the effort and stress in the legs! Take time off until Saturday workout, of course!.
UPDATE on Saturday HR/XT : We will be in LOT “C” for the Saturday workout.
TADEJ POGACAR, the multiple TOUR DE FRANCE winner has two remarkable physiological features that put him in the super athlete category. 1) He has a VO2 Max 89.3 ml/kg which is a measure of one’s ability to take in oxygen while accounting for bodyweight. Steve Prefontaine and Bill Rogers were 85 ml/kg; Frank Shorter 72 ml/kg for comparison. The average male is 45-55 ml/kg with the average for women being somewhat lower due to sex differences, though there is a great deal of overlap with trained men and women athletes. 2) POGACAR also has the ability to dissipate lactic acid build-up within 3-5 minutes vs about 20 minutes for most athletes – a very large advantage! Look for him in this year’s TDF.
6/10/25 TUESDAY. TEMPO run pieces. After the warm-up run, increase the pace to a 10K effort level to simulate the non-stop race conditions.
10′ Tempo (2′ easy running) – (10′ tempo – then run to finish off the workout.
6/11/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises, then 4 x 12 KB Swing reps prior to the Circuit.
HIGH and full range KB Sumo Deadlifts
Right, DB Sweep & Reach / Right Mobile Hip Hurdles
Left DB Sweep & Reach / Left Mobile Hip Hurdles
Incline Push-Ups
Elevated x 6 R/L Bent Leg Hip Bridges/ Slam Ball Hip Bridges
Wipers
X 5 R/L Kneeling Press/ X 12 DGB Jacks x 12
Right Land Mine Single Leg Romanian Deadlifts / Left Line Single Leg Romanian Deadlifts
Lateral Bar Dips / 21’s with weighted bar, and more.
Finisher: 3 x 3-4 reps with good rest between sets.
6/12/25 THURSDAY. SPEED-WORK at your local track…(those who ran Dipsea should run at half pace: you’re recovering). After the mile warm-up, do the drills plus 6 x 30 meter quick step pick-ups.
A gp: 2 x 100 (100), 2 x 200 (200) – 2 x 400 (on 90″) – 1 x 600 (200) -400 (200) – 200 (200)
B gp: 200 (200) – 400 (200) – 600 (200) – 400 (200) -200 (200)
6/13/25 FRIDAY….group bike ride tba
6/14/25 SATURDAY. HR/XT/MOBILITY/SPRITS/LOADED CARRIES. 9 am. At the Olivett Seminary in LOT C. Take Seminary Exit, and work your way to the East side of the freeway and go to 201 Seminary Drive, MV/Strawberry area); then up the entry road by big sign, “Olivet Seminary” to Lot C. I’ll arrive about 8:40 am to open the chain gate so you can park and get in a warm-up run and mobility work.
Again LMK Th or Friday if you will be joining in on the workout! So far showing up: Tom, Elizabeth, Kevin, Carol, Zarah, Denise
KeesTraining 