Hi Folks,
We are back from vacation, much driving, family visit, a good amount of cycling on the Bitterroot Trail (Missoula), Trail de Coeur d’Alene and Centennial Trail (Idaho), the ascent up Mt. Bachelor. We get enjoyment learning new routes and also are seeing more safe bike routes being built around the country. I learned that our newly designated 320 mile Great Redwood Trail which runs from Larkspur Landing to Humboldt Bay, now has about a 10 mile section paved in the Arcata area. It will take years for this gravel and paved bike path to be put in place, but the building of this new route is underway. It will go along the Eel River through Avenue of the Giants area.
This Saturday I will NOT hold the HR/XT/LOADED CARRIES workout because a group of us will be riding in the DRY CREEK vineyard area of Santa Rosa and Healdsburg in the TOUR DE FUZZ. The following Saturday is LABOR DAY WEEKEND and will end the Summer vacation season; it’s likely I won’t hold the workout (unless I hear from you and that we have at least 6 attending the session.
8/26/25 TUESDAY. TEMPO run pieces run at 10K-15K race pace effort with short breaks in between. Run these over flat to undulating terrain on dirt or pavement. After the mile warm-up:
6′ Tempo (1′ easy jog) – 8′ Tempo (1′ easy) – 7′ Tempo and run to finish.
8/27/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s Gym.
Wide Stance KB Sumo Deadlifts / Wide Stance Single DB Squats
R/L Bird Dogs / R/L Seated Leg Lifts Over KB
Push-Up DB R/L Alternate Rotate & Reach / Hip Bridge & DB Pullover
Incline Push-Up
Ex Ball “Stir The Pot” / Ex Ball Transfer
1-Arm R/L KB O’Head Step-Overs BB
X 8 R/L DB Gorilla Rows”
R/L Kneeling Hip Lifts to Stand-Up
Alt KB R/L Clean & Press
Weighted PlankWt Bar 21’s / R/L DB Alt Hammer Curls
X 8 1-arm KB Swings
Farmer Carry / Rack Carry
Finisher: 3 x3-4 Deadlifts
8/28/25 THURSDAY. SPEED-WORK at your local track.After the mile warm-up, skips, butt kicks, 6 x 30 meters., 2 x 150 (50)
A gp: 4 rounds of: (600 (200) – 400 (200) – 200 (200))
B gp: 3 rounds: ( 600 (200) – 400 (200) – 200 (200))
8/30/25 SATURDAY…..NO hill repeats due to cycling Tour de Fuzz.
KeesTraining 