Hi Folks,
i’ll be updating almost daily due to interrupted schedule this week. We do have unexpectedly good weather due to El Ninja cycle that comes around every five years that produces drought conditions. We can take advantage of it by getting in your mileage and base for Dipsea and Sprint marathons and half marathons. I encourage that you and your friends of who are running Dipsea join in on our Saturday Hill Repeats and Cross Training.
2/3/26 TUESDAY. TEMPO pieces for A and B groups. After the half to full mile warm-up, the A gp will run the tempos at half marathon pace and B groups 10K race pace.
A gp: 2 M tempo (2′ easy jog) – 2 M tempo; then easy run to finish of the workout.
B gp: 12′ tempo @ 10K pace (then 2′ easy ) – back up 10K pace for another 12′; then easy run to finish
2/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Upon arrival get in your mobility warm-up and 50 KB Swings prior to the Circuit.
2/5/26 THURSDAY. SPEED-WORK at your local track. A few people meet in the free dirt parking lot next to the PE Complex for a warm-up mile. then at the track 6 x 30 meter pick-ups, skips, butt kicks; then :
A gp: 2 x 100 (100) , 2 x 200 (200). 3 x 1000 A10K opace (200) – 1 x 600 @ 5K pace (200).
B gp: 4 x 100 (100) , 2 x 200 (200) stride-outs; then 3 x( ( 600 (200) – 400 (200) – 200 (200))
2/7/26 SATURDAY. HR/MOBILITY/XT/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 am in Lot C of Seminary College (201 Seminary Drive, MV/Strawberry area). I’ll arrive about 8:40 to set up so you can park and do the warm-up prior the workout.
LMK know by Thursday evening if you are joining in.
KeesTraining 