Hi Folks,
I’ll be updating later today, but it looks like a regular week of training with good weather. I’ll be posting review of the ride Sandy, Kevin and I did last Saturday, 5/16 in the Lodi wine growing region called the Trail de Veigne, which was a new venue for us. The start/finish was held at the Bare Ranch Winery home house which is in a beautiful green setting surrounded by giant oak trees, green lawn, chairs and tables set up for lunch and a place for the band and singer entertainment to follow the ride.
After we checked in and picked up our maps for either the 30K, 60K or 100K we set off for our ride. Briefly, the course is mostly flat; we have 1040′ of ascent for the entire 62 miles, good pavement, passed many vineyards, walnut and cherry groves plus fields of almond trees. I noticed that volume of traffic was quite low which made for a more relaxed ride. The winery main houses passed are quite elegant complete with very green lawns and foliage. Volunteers at each aid station were very friendly and helpful and provided a good array of goodies and fluids for the riders. The post-ride lunch was excellent and we visited while the band played and sang a good list of songs. If you like a mostly flat courses, this is an event that meets that requirement.
more on training: some 80% of your mileage will be controlled running at a moderate pace. Your heart still receives a good training effect to make it an efficient organ pumping blood to all the working muscles. About 5% of your mileage will be for quality to raise max VO2 and fitness for a strong effort; the rest is for tempo runs to simulate the non-stop steady running mileage.
5/19/26 TUESDAY. TEMPO run pieces at threshold effort (about 10K pace for modest mileage runners; 15Km for higher mileage runners) over flat to rolling course on dirt or pavement. Tempo running requires a sustained, high aerobic effort that comes close to the “threshold” when lactate begins to spill out of the bloodstream and into the surrounding tissues compromising muscle function. With each tempo run over many months you will raise that threshold level which translates into faster race times.
After the warm-up mile: pick it up to 12′ of tempo (1:30 easy running) – then 12′ of more tempo; then run to the finish of your workout.
5/20/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym.
KeesTraining 