Hi Folks ,
A bit of a different week ahead for us:
UPDATE: There will be no SATURDAY HR/XT on 5/16/26 because some of us will be riding TOUR DE VEIGNE in the Lodi Wine Country area. This will give those of you running the Dipsea and SF Half Marathon races an extra day of preparation. If you do get in a moderate Saturday run, plan on running a practice 2M or 5000 meter run.
SUNDAY, 5/17/26. 2Mile or 5000 Meters practice time trial at Terra Linda HS track at 9 am. As mentioned before this is simply to give you a base fitness measurement without tapering for it that we will repeat during the Summer; to practice your pacing because the track gives you feedback for each 400 meters ( 8 laps for the 2M and 12.5 laps for the 5000. Another important practice I’ve found with preparing to run on a track versus on the roads or trails, is how you figure out your pre 2M or 5K time trial routine beginning on Saturday night, the Sunday morning before the race? Do you eat or not, how much of a warm-up run (you want to toe the start line to go out at race pace); clothes and shoes to wear? You get those details down I promise you will arrive at your road and trail races with far less anxiety:they will seem easier because you’ll know yourself better! You won’t be able to”hide in the crowd” as with road races, but remember this is practice; people only care about their own pace and time, but having fellow runners around you helps!
Carol, Paula, Andy, Judi, Tom (maybe), and others. The more the merrier for enthusiasm and fun. I’ll have sheets to record laps for those who want the splits to see how your effort unfolded.
TUESDAY. 5/12/26. TEMPO run pieces carried out at 10K race pace, i.e., a high aerobic , but controlled effort so you can establish a very steady effort that simulates racing. After the warm-up mile:
8′ tempo (1′ easy running ) – 12′ tempo; then run to finish
WEDNESDAY. 5/13/26. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym..
KeesTraining 