Hi Folks,
SAT/HR/XT on 7/12/25 is a GO. 9am start( see below).
Your INDIVIDUAL ACTION CAN MAKE A SIGNIFICANT TO REDUCE PLASTIC POLLUTION AND SAVE TREES: Individuals can take action to reduce the plastic pollution, save trees, change our clothing source. Our family has made easy changes we can all make; multiply that by millions of people and it has a large impact on the environment.
REELPAPER.COM or WHO GIVES A CRAP-BAMBOO products: Replace paper towels and toilet paper with bamboo derived versions. Save millions of trees yearly and that forests supply three quarters of the accessibility to fresh water. With 50 trees per acre and 200,000 trees per year can be saved! Bamboo grows in 3-5 years and is harvested frequently versus 10-40 years for trees Bamboo requires 90% less land per acre. (Panda eat other species of bamboo). No plastic is used to wrap or ship the bamboo products we receive.
BITE TOOTHPASTE BITS replaces plastic toothpaste tubes: a horrible plastic pollution that is spread worldwide and doesn’t break down. I receive my tiny toothpaste tablets in a glass jar. An easy way to end toothpaste tube pollution. They also make bamboo toothbrushes. Kind of crazy that we use plastic toothbrushes when we are trying reduce our exposure to micro plastics! Bitetoothpaste.com.
SEA CELL (Clothing)…Environmentally Ec0-Friendly Biodegradable Clothing Fiber. I haven’t tried this one yet, but it certainly is worth checking out. The clothing is made from seaweed that inhibits bacterial growth, it is soft, stretchy, hypoallergenic and derived from renewable sources. The clothing is made in a closed loop system so that all chemicals are recycled and reused. The type of seaweed used is rich in vitamins, minerals good for skin and hair. And similar to bamboo the seaweed grows quickly.
NEW WR for the WOMEN’S 5000 meters: BEATRICE CHEBET of Kenya became the first woman to break 14:00 for the 5000 meters with a 13:58.06 – and did so by leading the field for the entire distance! About a 4:30 pace per mile.
NEW WR for the Women’s 1500 meters: FAITH KIPEYON ran a 3:48.68 (probably translates to about a 4:05 mile). Both records were set at the PREFONTAINE TRACK MEET.
7/8/25 TUESDAY. TEMPO RUN pieces. After the warm-up mile you’ll up the pace to about 10K race pace effort over flat to undulating terrain.
10″ Tempo (1:30 easy run ) – 12′ Tempo; then run easy to finish of the workout
7/9/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT: MOBILITY/SWINGS/KB EXERCISES/LOADED CARRIES/ DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in Shoulder Complex resistance band routine, 50 KB Swings prior to the Circuit.
KB Sumo Deadlifts / Standing DB “V’s”
Left Kneeling Windmills / Left Seated Resistance Band Straight Leg Circles
Right, Kneeling Windmills / Right, Seated Resistance Band Straight Leg Circles
Incline Push-Ups
X-Ball “Stir The Pot” / X- Ball Transfers
Side Step-Overs BB / BB Romanian Deadlifts
DBL KB Clean plus R/L Press; repeats
R/L KB Gorilla Rows
X6 R/L “Kickstand Deadlifts”
180 degree Landmine Rotations
Weight Bar “21’s” / DB R/L At “Hammer Curls”
O’Head Grip Plate “Marching”
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps
7/10/25 THURSDAY. SPEED-WORK on your local track. Run a steady mile warm-up, 6 x 30 meter pick-ups with “fast feet” mode, skips, butt-kicks. Today’s track session involves running the longer intervals at 5K or 10K pace followed by 200 at mile pace.
A gp: 4 X (400 (200) @ 5k race pace/ 200 (200) @ mile pace)), then 600 (200) @ 5K pace 200 (200) at mile pace.; 1 x 1000 (200) at 10 pace/ 200 (200) at mile pace.
B gp: 2 x 150 (50); 4 x (400 (200) – 200 (200))
7/12/25 SATURDAY. HR/XT/KB SWINGS/LOADED CARRIES/SPRINTS/ DEADLIFTS. 9 AM. In Lot “C” of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area. I’ll open the chain gate about 8:40 to set up and so you can get in a warm-up prior the 9 AM start.
Because we are in the middle of summer vacations, LMK if you are in town and particiapating. joining in
are: Carol , Denise, Tom, Elizabeth, Kevin, Shirley, , Judi
KeesTraining 