Hi Folks,
I’ll be updating the blog during this week because we are up helping with the grandkids again, so bear with me.
3/17/26 TUESDAY. TEMPO pieces run at 10K to 15K race pace. This week a shorter first piece followed by a longer tempo to simulate the non-stop nature of racing.
5′ Tempo (1′ easy) – 15′ Tempo , then run to finish of workout.
3/18/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. ( I have the Circuit cards at Warren’s now in case I don’t make it back by Tuesday night). I come back Thursday.
Wide Stance Wall Sit, then lift DGB or Med Ball from ground to overhead to the wall / 2nd round do straight arm horizontal torso rotations (slowly ) left – right and back.
Hip Thrusters with 25# ball and or weighted vest
Deficit KB Sumo Deadlift
Incline Push-ups ( elbows go out 45 degrees; no further)
Dead Hang (can put part of one forefoot on box to help avoid swayback
Alternating KB or DB Gorilla Rows
X 4 R/L “Kickstand Deadlifts” with KB
KB “Round the Worlds” clockwise / KB Round the worlds counterclockwise
DB Plank Drag
“Roman Salute” DB forearm curls
2 x 6 Heavier KB Swings
Farmer Carry / Rack Carry
Finisher: Trap Bar and Regular Deadlifts
SHORT HOME WORKOUT if missing gym session: (put on a 3 x 5 card for future reference)
R/L first part of GET-UP from supine to up onto hand Remember to have up and forward at finish position
X 5 R/L KB …X5 KB high pulls to chingheight
X5 R/L Strict Standing Press (at top of press bicep should line up with ear and thumb facing back)
X5 R/L DB Lateral Cossack Squats (holding DB straight forward in horizontal postion
X 12 KB Swings
X 5 DB or KB Romanian Deadlifts
3/19/26 THURSDAY. SPEED-WORK at your local track. some of the group meet 8 am in the dirt parking lot of the PE complex at COM for their warm-up run; then to the track. Main focus today is on the 400’s at 5K race pace with only 30″-45″ deliberate rest/pause between each rep. You will found that after 5 reps the effort begins to accumulate; don’t run those first several 400’s too fast. Once the 400’s begin, the stopwatch doesn’t stop. See if you can hit the proper pace 400’s with 1-2″ of each other.
A gp for sub 6:30 pace group: 2 x 100 (100) strong stride-outs, 2 x 200 (200); 8 x 400 (on the 2′ or 2:15).
B gp: 7:30- 9 pace gp…after each 400 you should 40″50″ rest: 4 x 100 (100) strong stride-outs, 1 x 200 (200), 6 x 400 (on 3′ or 3:15)
3/21/26 SATURDAY. HR/XT/MOBILITY/KB LIFTS/SPRINTS/SWINGS/DEADLIFTS. 9 am in Lot C of the Seminary College ( 201 Seminary Drive, MV Strawberry area). I’ll be there about 8:40 to set up while you do your warm – cup. See you in am!
LMK by Friday morning if you will be joining in.
Robert, Judi, Karen, Tom, Elizabeth, Pam are joining in. See you in am!
KeesTraining 