Hi Folks,
Latest news is that in November there will be no more OUNCES OUTDOORS to go to for our socializing spot because they can’t renew their lease: Northgate Shopping Center is going to be torn down and probably converted to housing . I’ll try to get in a last October gathering date.
There will be no SAT HR/XT this week (10/11/25 because we will be riding the ASTI TOUR DE VINE in the Cloverdale area and Dry Creek Wine growing region..
10/7/25 TUESDAY. TEMPO run over paved or smooth dirt terrain at 10K race pace effort.
15′ of steady tempo after warm-up mile (2′ easy) – 6′ tempo , then run to finish.
10/8/25. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym.
Slam Ball Hip Bridges plus weighted vest
Prone Alt Right/L DB Arm Lifts onto pad ahead
Alt R/L Straight Leg Lifts over Orange Roller/ R/L x7 Seated Half 90-90’s
Left, Bulgarian Squats
Right, Bulgarian Squats
Wipers
Res. Band Straight Arm Pullowns
R/L KB Standing Presses
Standing Right Fire Hydrants / Standing Left Fire Hyudrants
21’s / DB Hammer Curls
DB/KB One – Arm Marches
Farmer Carry / Rack Carry
10/9/25 THURSDAY . SPEED-WORK at your local track. After the warm-up mile do your skips ( to warm up Achilles and calf muscles), butt kicks (hamstrings), and the 6 x 30 meter quick cadence pick-ups to get the motor learning going for “fast feet”..
A gp) 4 x 200 (200) at mile speed – 4 x 400 (on 2′ or 2:15) at under 5K pace – 1 x 1000 (200) at 5K pace.
B gp) 4 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 1 x 600 (200)
10/11/25 SATURDAY. There will be NO workout this day because a number of the group will be riding the Asti Tour de Vine near Cloverdale at Asti Winery, followed by lunch on the grounds.
KeesTraining 