Hi Folks,
I’ll be updating during next day. Much on my plate right now.
SATURDAY HILL REPEATS/MOBILITY/LOADED CARRIES are ON for tomorrow, 7/19/25!
61525 TUESDAY TEMPO run pieces with short recovery jogs. After the warm-up mile you’ll pick it up to 10K race pace effort, i.e., “comfortably stressed” which would be a high aerobic pace simulating the non-stop running you’d do when racing. Each tempo time piece this week increases in length.
6′ Tempo (1′ easy run) – 8′ Tempo (1:30 easy) – 10′ tempo, then run to finish.
6/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8AM at Warren’s gym. Get in your resistance band mobility movements, 50 KB Swings, X5 goblet squats prior to Circuit. You’ll finish with Deadlifts. Two rounds with some stations a different exercise on the second round
KB Deficit Deadlifts / PVC O’Head Squats (shoulder, hip and ankle mobility)
Left, Donkey Kicks / Left side lying Res. Band Hip Circles
Right, Donkey Kicks / Right side lying Res. Band hip Circles
Incline Push-ups
Hip Bridges with Slam Ball #25, plus weighted vest
BB Wipers
R/L Kneeling Hip Lifts to Stand-Up
Weighted Plank
Landmine Forward Stance R/L x 6 Presses
Weighted Bar 21’s / DBL DB “Hammer Curls”
Box Seated DBL DB Good Mornings
Rack Carry / Farmer Carry
Deadlifts.
616/25 THURSDAY. SPEED-WORK on your local track. After the mile warm -up, x6 quick cadence 30 meter pick-ups you’ll do: Specific 5K practice.
A gp: for sub 6′ pace group: 12 x 400 at 5K goal pace ( on 2′)..If it becomes overwhelming, cut it short or go on the 2:30. The goal is hit very accurate 400 times, to “feel” the pace right for you. Takes much practice to know yourself: e.g., not to run the first 4 reps too quickly; you’ll pay later into the workout because the effort accumulates after the 7th 400.
B gp: 8 x 400 ( Judi on 2:45 or 3′; Tom on 2:15…We’ll gradually have you work up to 12 x 400 and then run another 5K race to test your pacing and fitness.
6/18/25 SATURDAY. HR/XT/MOBILITY/KEY EXERCISES/SPRINTS / LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College, (201 Seminary Dr, Strawberry/MV area. ). I’ll open the chain gate about 8:40 so you can get in your warm-up while I set up.
Workout to be posted soon!
We have enough to cover the Lot C space with: Denise, Shirley, Paula, Andy, Kevin, Kathleen. A few others may join in too.
KeesTraining 