Hi Folks,
This is Fourth of July Holiday week so those who plan to take part in the Saturday workout; let me know if you will be attending.
Five weeks to go for those running the DOUBLE DIPSEA in August; that’s a short time period prepare for a challenging distance race. Feel free to join in the Saturday Hill Repeats/ Loaded Carries/ Sprints and more to have you ready for this tough course.
6/24/25 TUESDAY. TEMPO run pieces over flat to undulating terrain on dirt or pavement at 10K to 15K race pace. The tempo runs are close to lactate threshold pace before lactate accumulates faster than the body can clear it. So it’s a high aerobic, but controlled pace, i.e., “comfortably stressed” effort. It’s not “racing”
This week do: 10′ tempo (2′ easy running) – 10′ Tempo , then run cool-down to finish.
6/25/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your shoulder mobility with the halos, resistance band, some goblet squats; then 5 x 12 KB Swings prior to the Circuit.
KB Deficit Sumo Deadlfts / Standing 45 degree DB Raises
Right, Kneeling KB Windmills
Left, Kneeling KB Windmills
Incline Push-Ups
EX Ball “Stir The Pot” / EX Ball Transfers
Side Steps Over BB / BB Romanian Deadlifts
DBL KB Clean & Press + R/L Press; repeats
Right, Hip Hikes on Step / Right , Fwd Toe Touches on Step
Left, Hip Hikes on Step / Left, Fwd Toe Touches on Step
Landmine Thrusters
Weight Bar “21’s”
KB R/L 1-Arm Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 Deadlifts
6/26/25 THURSDAY. SPEED-WORK at your local track so you have precise distances to learn pacing.
A gp: Classic track session: 6 x 800 (200). First 2 X 800 at 10K pace; last 4 x 800 at 5K pace
B gp: 6 X 400 (200) at 5K goal pace (GP)….Once you begin, keep it moving, i.e., after each 400 go right into the 200 jog.
Stretch after short cool-down jog while legs are warm.
6/28/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB WORK/DEADLIFTS. 9 AM in Lot ‘C’ of the Olivet Seminary College at 201 Seminary Drive, MV/Strawberry area.
Joining in so far: AJ, Denise, Kevin, Elizabeth, Tom, Carol,
6/29/25 SUNDAY. Our WORKOUT GROUPS/TAMALPA RUNNERS/FRIENDS SOCIAL 4:30-6:30 pm at OUNCES OUTDOORS (5800 Northgate Drive, San Rafael), across from Kohls on the west side of NorthGate Mall.
KeesTraining 