Hi all, ““““““““““““““““““““““““““““““““““““““““““““““““““““““““““
UPDATE for SATURDAY HR/XT: Rain tomorrow morning, so I will NOT be holding the workout at the Seminary College, BUT will hold an indoor session at Warren’s gym at 9 am. So far, it looks like that will be no rain during the early morning hours. I will be changing up the circuit slightly to get in extra practice.
so far in for the workout: Karen, Robert,
Time to add a modest amount of strength and fitness training: two lifts with the emphasis on good technique and a “hurry-up slowly” approach, i.e., gradually increasing the weight and/or reps. If you are already doing the Swings and Goblet Squats on Wednesday and Saturday; now add the extra sessions on Monday and Friday, or on other days that work best for your schedule.
Begin adding one or two days per week with Swings and Goblet Squats. Simply add a conservative 2-3 sets X12 KB Swings and 5 Goblet Squats. These two lifts strengthen your entire posterior chain, legs, your “wind” and mobility. Adding a conservative volume of the two exercises will give your body time to adjust to the new additional workload. I suggest you increase the sets and reps bit by bit so your body adjusts easily and that you “own it;” not shocked with the increase. Figure out which days work best for you.
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.
“Copenhagen Plank “- right leg / “Copenhagen Plank” – Left leg
Right, Side Plank “Sweep & Reach” / Right, Kneeling Backward Hip Circles
Left, Side Plank “Sweep & Reach” / Left, Kneeling Backwards Hip Circles
X5 R/L Fwd Stance DB 1-Arm Row
Wipers / Stepovers
X5 R/L Kneeling Hip Lifts to Standing
DBL KB Clean & R/L Press – Repeat
DB or KB Plank Drag
DB Hammer Curls
Grip Plate Slant Board Squats / Grip Plate Romanian DL
Farmer / Rack Carry
Finisher: Trap Bar or BB Deadlifts 3-4 x 3-4 reps
4/9/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet at COM in dirt parking lot next to the PE complex. After the warm-up mile, do 6 xx 30 meter pick-ups with quick cadence, kips and butt-kicks.
A gp:: 2 x 100 (100) – 2 x 200 (200)- 2 x 400(200) or on 2:15 – 600 (200) the 600 at 5K pace
B gp: 2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200) – 400 (200) – 600 (200) – 400 (200) – 2 x 200 (200) – 2 x 150 (50) – 2 x 2 x 100 (100)
4/11/26 SATURDAY. HR/XT/MOBILITY/KB LIFTS/ SPRINTS/LOADED CARRIES. 9 AM at Warren’s gym. Weather should be okay until late morning.
I am changing venue as indicated above to Warren’s gym at 9 am. (148 Madison Ave, SR – two blocks from Civic Center light off North San Pedro Road. )
LMK if you will be joining in – soon. So far, joining in: Robert, Karen. Judi, Carol, Andy, Paula
Slam Ball Hip Bridges
Legs to Grip Plate / R/L Alt. Leg Lifts
Bring Grip Plate to top of Knee Tuck / Grip Plate Clean and Press
Deficit KB Sumo Deadlift
BB Romanian DL
X 5 R/L Elevated Split Squat
X5 R/L Kneeling KB Presses
X4 R/L Hurdlers hip Lift and Stretch
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 BB Deadlifts or Trap Bar Deadlifts
KeesTraining 