Hi Folks,
Still in Montana until next Thursday; meanwhile you’re in for a wet week for training. This means shorter workout if training outdoors to keep the fitness base intact. My post will be shorter this week due to long days here in Whitefish to celebrate our grandson’s Senior’s Day basketball games followed by each Senior player being honored.
2/17/26 TUESDAY. TEMPO run pieces interspersed with short recovery pieces. You’ll run the tempo pieces at 10K to 15K effort, i.e., a high aerobic, yet controlled pace and simulate the non-stop nature of racing.
10′ tempo (1:30 easy jog) – 8′ tempo (1′ jog) -6′ tempo followed with run to the finish of the workout.
2/18/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/AND DEADLIFTS. 8 AM at Warren’s gym/garage. After the 50 Swings and warm-up, you’ll do two rounds of the circuit ( I have the Circuit cards in the hutch). You’ll finish with 3 sets of 3-4 reps of deadlifts.
Deadlift Tips:
Wear flat shoes with zero drop for better lifting balance
Stand with feet hip width apart
Barbell over mid foot
Brace rib cage to pelvis
Open knees outward
Grab barbell outside of pelvis
Relaxed long arms, but locked straight with no “play in them”
Crown of head to ceiling
Head is extension of the spine
Armpits pull down towards pelvis, with triceps pushing against lats, bracing torso
Big tip: think pushing feet through floor (similar to doing a leg press)
Keep strong arch in back
Knees locked at top while hips push through, flex quads.
Come to vertical, don’t lean back
2/19/26 THURSDAY. SPEED-WORK on your local track. Some of the group meet 8 am in the dirt parking lot next to the PE complex of COM for their warm-up mile; then end up at the track. Run your 6 x 30 meter pick-ups, skips, butt-kicks, high knees and two ten yard backward runs. This week’s workout consists of switching from 5K race pace to mile pace.
A gp: 2 x 150 (50) then 6x a pairing of (400 at 5k race pace (200 (200) – 200 at mile pace (200)).
B gp: 2 x 100 (100) , 6 x a pairing of ( 400 at 5K race pace (200 (200) – 200 at mile pace (200)
2/21/26 SATURDAY. HR /XT/ SPRINTS/ LOADED CARRIES/ KB LIFTS / SWINGS/DEADLIFTS. 9 am In lot “C” at the Seminary College, 201 Seminary Drive, MV/Strawberry area. I’ll come about 8:40 to set up the exercise stations while you park and get in your warm-up run and mobility movements. Let’s see what we have for weather by the weekend.
KeesTraining 