Week of 8/11/25: Th speed-work and short home strength workout.

Hi all,

Still out on vacation this week with cycling on the Trail de Coeur d’Alene in Adaho near Lake Coeur d’Alenes. Pictures to come. I will be posting the Thursday track workout. There will be no Saturday HR//XT session this week.

8/14/25 THURSDAY. SPEED-WORK at your local track. We continue to working up to a good 5K time trial (12.5 laps on the track) for a test of fitness and proper pacing. After the warm-up run, 6 x 30 meter pick-ups:

3 rounds of: ((600 (200) – 400 (200) – 200 (200))…..run the 600’s and 400’s at 5k pace; 200’s at mile pace. Gives you 9 laps of speed-work; almost at 12 laps for the 3 miles. The goal is to hit the pacing correctly for each length interval – and that by the end of this workout you could have likely finished one more round with good pace.

WORKOUTS at home can be kept simple:

1. One or two KB FRONT SQUATS x 5 – INCLINE PUSH-UPS X 5-10 reps leaning on kitchen sink, or on two bricks, or on two DB’s – x 5-10 – ALT R/L KB or DB “GORILLA ROWS” x 8 (let the KB/DB stop on the ground with each rep); 45′ PLANK. . Do 2-4 rounds.

2. CV and STRENGTH WORKER with NON-STOP SEQUENCE: HALOS warm-up for shoulders; X5 Goblet Squat. Do 10-15 KB SWINGS followed immediately by DOUBLE KB/DB “FARMER WALK for 1 minute – X10 KB SWINGS followed by 1′ KB RACK CARRY – X 10-15 KB SWINGS followed immediately by 1′ LEFT ARM WAITERS CARRY ( Switch to RIGHT ARM after 30”).. Take a good two minutes recovery before repeating cycle.

3. After your shoulders and hips warm-up: Simple doing KB CLEAN & PRESSES is a very complete stand alone workout – done in this pattern: (1,2,3) that is 1 C/P on right then left arm; 2 C/P on right, then left arm; X3 C/P on right, then left arm. You build strength never going over 3 reps at any one time, but still complete total volume.