Hi Folks,
Looks like strong rain for Wednesday morning so the number of exercise stations for our Circuit will be modified – but we do two rounds.
The Dipsea Steps are certainly a challenge, but Colorado’s MANITOU INCLINE (etc.li/manitou/incline) consisting of 2700 steps over a mile are located on the east side of Pikes Peak are on an entirely different level! It’s equivalent doing the Stature of Liberty six times! Some of the locals have made it their goal to ascent them 500 times in a year – the “500 Club”. Lately three people have managed to complete the 1000 reps within a year which meant ascending the steps during Winter and bad weather days. This is a demanding physical test!
11/4/25 TUESDAY. TEMPO run pieces over flat to rolling course over dirt, paved or track terrain. The tempo pieces are to be run at 10K race pace with easy brief jog in between.
6′ tempo (45″) – 7′ tempo (1′ easy) – 8′ tempo followed by easy run to finish of workout.
11/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.
Slam Ball + Weight Vest Hip Bridges
Right, first part of TGU to hand supported position
Left, First part of TGU to hand supported position
(DB Right, Elevated Adductor Slow Leg Stretch/ Left Adductor Stretch)
Incline Push-Ups
Wipers
R/L Kneeling Hip Lifts onto Red Weight Plate to Stand Up
X R/L DB Gorilla Rows
(Weight Bar “21’s”)
R/L Foot to Hand Stretches
KB Sumo Deficit Deadlifts
X7 Alt R/L Reach and DB Torso Rotation Lift
Rack Carry / Farmer Carry
Finisher: Deadlifts
NOTE : Include in your workouts: a Hinge exercise (e.g., Swings), Squat, Pull, Press movements.
11/6/25 THURSDAY. SPEED-WORK at your local track. some of the group will meet in dirt PE parking lot at COM , 8 am for warm-up mile; then to track. A & B groups get in the 2 x 150 (50) stride-outs:
A gp: 1000 (200) – 800 (200) – 600 (200) – 400 (200) – 2 x 200 (200)….run the 1K at 10K race pace; then each interval a bit faster pace.
B gp 1000 (200) – 600 (200) – 400 (200) – 2 x 200 (200)…run the 1K any 10K pace; then each interval a bit faster.
11/8/25 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/MOBILITY/KB LIFTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary (201 Seminary Dr, MV/Strawberry area).
Joining in so far: Andy, Paula, Shirley, AJ, Denise, Carol, Andy, Tom, elizabeth
KeesTraining 