Hi Folks,
Get ready for a windy day on Saturday; not on Saturday morning, of course! Bring an extra layer for the workout.
Upcoming SOCIAL GATHERING on Sunday, 6/29/25 . Kees’s workout groups and Tamalpa runners will hold our next group social gathering at OUNCES OUTDOORS on Sunday, 6/29/25 from 4:30-6:30 pm or so. We’ll have tables reserved for our group so that we have seating. Ounces Outdoors has drinks, snacks, small meals available for purchase to meet everyone’s needs. I’m looking forward to seeing you all again -and those who missed the last gathering
6/17/25 TUESDAY. TEMPO over flat to undulating terrain run at 10K to 15K race pace effort. After the mile warm-up:
run 6′ tempo pick-up (1′ easy run) – 8′ T (1′ easy) – 7′ T, then run to finish.
6/18/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. After your brief warm-up we’ll do the Shoulder Resistance Band warm-up followed by 50 KB Swings prior to the Circuit.
Deficit KB Sumo Deadlift / Light DB “V’s”
Right Seated Leg Lifts over 2 KB’s / Right Mobile Hurdles ( new)
Left Seated Leg Lifts over 2 KB’s / Left Mobile hurdles
incline Push-ups
Single Left Leg Hip Bridges w/ weight / Single Right Leg Hip Bridges w/ weight
Wipers
Alt R/L KB Clean & Press
Kneeling R/L Hip Lifts Holding Roller Overhead / Kneeling R/L Hip Lifts w/ Roller O’Head, plus stand (new for this Circuit)
Landmine Right SLRDLifts / Left SLRDLifts
Wt Bar 201’s
X 8 R/L KB One-Arm Swings
Farmer / Rack Carry
Finisher: 3 x 3-4 reps Deadlifts or Trapbar Deadlifts
6/19/25 THURSDAY. SPEED-WORK on your local track.After your warm-up mile, skips, butt kicks. high knees and 6 x 30 meter pick-ups.
A gp: ( sub 7′ pace runners): 2 x 100 (100), 2 x 200 (200), 6 x 400 (on 1:30) at sub 5K pace, 1 x 1000 (200) at 5K pace.
B gp: 2 x 100 (100), 4 x 200 (200) , 2 x 400 (200) at 5K pace, 1 x 600 (200) …One of the goals with these workouts is to try and hit the 200 and 400 splits within 1-2 seconds.
6/21/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College (201 Seminary Dr, Strawberry/MV area). I will open chain gate about 8:40 AM so you can park and get in your warm-up. Note that I have the mobility. loaded carries and strength work for those who are not running.
LMK by Friday if you will be joining in for group workout. So far: AJ, Denise, Judi, Tom, Kevin,
KeesTraining 