Hi Folks,
There is a change for SATURDAY, JULY 26, 2025: there will be NO Sat HILL REPEATS/XT due to family coming in on Friday, 7/25 .
Laziness kills ambition
Anger Kills Wisdom
Fear Kills Dreams
Jealousy Kills Peace
( now read Right to Left)!….Fun with sayings.
FITNESS FACT OF THE WORLDS TOP ENDURANCE ATHLETES: MAX VO2. or Maximal Oxygen Uptake.
The measure of one’s ability to extract oxygen and bring it to the working muscle tissues. When we administer the Max VO2 test to athletes and other students in the exercise physiology lab on the treadmill or stationary bike, the time period lasts about 12-20 minutes to “max out”‘ subjects. Every three minutes or so the incline and speed on the treadmill or the cadence and resistance on the bike are increased until the subject’s ability to take in more oxygen levels off, which is their MaxVo2 Instead of measuring that number in liters you account for bodyweight by converting that number to Ml/ Kg bodyweight/per minute.
While watching the TDF this month (stages 20 and 21 still to go) I learned that most of the cyclists in this toughest of endurance races have remarkable MaxVO2 numbers. One of the highest ever recorded is Jonas Vingegaard with an astounding 96 Ml’s, Tadej Pogacar with 89 mils, Greg LeMond, 93 Mls, Steve Prefontaine and Bill Rodgers with 85 Mls, and a good number of XC Skiers also have Max VO2’s in the 90’s . Average males usually range from the 50’s to 60’s ( mine was 67 Mls) with females less due to sex differences, though there is a very good amount of overlap with men and women athletes. However, MaxVO2 is but one part of the elite fitness measurement. Pogacar, repeat winner of the TDF and Frank Shorter, the 1972 Olympic Marathon Champion had 89 Mls and 72 Mls respectively but had other factors such as the ability to deal with metabolic waster products quickly or biomechanical efficiency come into play with those who have lower MaxVO2’s . I found it remarkable that Vingegaard has such a high number of 96 on such a slight frame!.
7/22/25 TUESDAY. TEMPO run pieces with brief slow jog partial recovery intervals. The classic tempo is 20′ in length which I suggest for the sub-8′ pace runners. If you are adjusting to the important Tempo runs I put the short jog intervals between the pieces you run at 10K race pace.
6′ tempo (1′ easy jog) – 8′ tempo (1:30 easy jog) – 7′ tempo and run easy to finish.
7/23/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s garage/gym. Get in your Halos, Shoulder Complex resistant band routine, x 5 Goblet squats and 50 Swings. You will do two rounds of the Circuit.
Deficit KB Sumo Deadlifts
X 6 R/L Wide Stance Straight Arm Torso Rotations / X 6 R/L Seated Straight leg Lifts
X6 R/L DB Step-Ups
Incline Push-Ups
Low Step X7 R/L Single Leg Hip Bridges
Wipers
KB Gorrilla Full Stop Gorrilla Rows
DB/KB “Kickstand” Deadlifts
Land mine X6 R/L Fwd Stance Presses
21’s / Hammer Curls
O’Head Grip Plate Marches
Farmer Carry / Rack Carry
3 x 3-4 reps Deadlifts
7/24/25 THURSDAY. SPEED-WORK at your local track. After warm-up mile, 6 x 30 meter pick-ups, skips, butt-kicks.
A gp: 2 x 150 (50), 4 x ((600 (200) – 400 (200) – 200 (200))
B gp: 2 x 100 (100). 4 x 200 (200) -2 x 300 (100) -2 x 400 (200) – 1 x 600 (200)…stretch after.
7/26/25 SATURDAY.…there will be no Saturday HR/XT session.…If you are training for Double Dipsea; run the stretch from Stinson to Mill Valley for practice.
KeesTraining 