Hi Folks,
Looks like we’ll have better weather this week for our workouts and your training. Saturday HR/XT session may not be held to my having to work the finish line for the Tamalpa TCRS first race of 2026: Tennessee Valley 4M at 8 am.
1/6/26 TUESDAY. TEMPO pieces at 10K race effort with one slight jogging break between the two sets. After the one mile warm-up: 8′ Tempo (1:30 easy jog) – 13 ‘ tempo ; then run to finish.
1/7/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym.Get in your mobility warm-up and 50 KB Swings prior to two rounds of the Circuit.
Slam Ball Hip Bridges
Right, Side Muay Thai Planks / Right, Bird Dogs
Left , Side Muay Thai Planks / Left, Bird Dogs
Sumo KB Deadlifts
Elevated R/L X5 DB 1-Arm Rows
Dead Hang / Side Step-Over BB
KB or DB Slant Board Squats X5
DGB Sit-Up and Reach
DBL KB Clean to Front Squat to Thruster X 5
2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finisher: 3-4 x 3-4 Deadlifts
1/8/26 THURSDAY. SPEED-WORK. at your local track to develop fitness, accurate pacing and usually totaling 2.5 -5 total distance. The goal is to train at threshold level, but not racing..
1/10/26 SATURDAY…..most likely I will work the finish line at the 4M Club race in Tenn Valley and postpone the Sat HR/XT . If so those of you who want to get in basic mileage or a fast paced run us at 8 am at the Tenn Valley parking lot the race may be in question if the dirt road and trail are damaged from the rain storms.
KeesTraining 