Hi Folks,
OOPS..have to see how I change font size!
1/27/26 TUESDAY. TEMPO run pieces over flat to rolling terrain, on dirt or pavement. After the mile warm-up:
regular group: 12 Tempo (2′ easy) – 10′ tempo followed by run to finish of workout
Danny/Ana: 4 miles Tempo @ half marathon pace you’d run for Sunday’s Kaiser Half
1/28/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.
Bench Slam Ball Hip Bridges
Left, Side Plank DB Sweep & Reach” / Left, Kneeling Bkwd Hip Circles
Right, Side Plank DB Sweep & Reach / Right, Kneeling Bkwd Hip Circles
Sumo KB Deficit Deadlifts
Incline Push-Ups
BB Romanian Deadlifts / Chin Bar “Hang”
DGB Sit-up & Reach
X 4 R/L KB Clean & Press
X 6 Slant Board Squats / DB Russian Twists
DB Hammer Curls / DB Plank Row
Med Ball Torso Rotations / Med Ball Slow Twists
Farmer Carry/ Rack Carry
Finisher : 3 x 3-4 reps Deadlifts
1/29/26 THURSDAY. SPEED-WORKat your local track. group usually meets 8 am in dirt parking lot next to PE complex of COM for their mile warm-up. Then do your skips, high knees, 6 x 30 meters.
B Gp: 2 x 150 (50) – 1 x 600 at 5K pace (200) – 2 x 400 at just under 5K pace (on 2:30 or 3′) – 2 x 300 (100) – 2 x 150 (50) .
Danny/Ana: 2 x 150 (50) or 2 x 200 (2000 – 4 x 800 @5K pace (200 jog)…another 800 cool-down. Fewer reps due to your SF Marathon on 2/1/26…..( If you don’t end up running the half marathon on Sunday; run 14-15 miles)
1/31/26 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB SWINGS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College (201 Seminary Drive in MV /Strawberry area)..I’ll open chain gate about 8:40 to set-up the exercise stations and so you can park and do your warm–up run.
LMK if joining in. So far: Tom, Elizabeth, Judi, Denise, Ingrid, Robert, Shirley,
KeesTraining 