Hi Folks,
Here we go into the second week of April and prep for the Spring runs and cycling events; plus the Dipsea on the second weekend of June.
Time to add a modest amount of strength and fitness training with two lifts with the emphasis on good technique and a “hurry-up slowly” approach.
I’ll also have our kettlebell training individuals begin adding one or two days per week with Swings and Goblet Squats. This could be adding a conservative 2-3 X (12 KB Swings/ 5 Goblet Squats). These two lifts strengthen your entire posterior chain, legs and mobility.
4/7/26 TUESDAY. TEMPO run pieces at 10K race pace interspersed with brief rest spots. After the warm-up mile, run :
12′ tempo (2′ easy run) – 10″ tempo, then run to finish of workout.
4/8/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ KB LIFTS/ DEADLIFTS. 8 AM. at Warren’s gym.
KeesTraining 