Hi Folks,
I trust you all had a good Memorial Weekend in spite of the overcast weather; better than extreme heat!We’ll be having a regular week of training, but Sandy and I do leave on Sunday for Montana to attend my grandson’s grandson’s graduation fromColumbia Falls high school.
5/26/26 TUESDAY. TEMPO run pieces on a flat to rolling course over dirt or paved terrain. After the warm-up half to one mile warm-up; up the pace to about 5M to 10K pace ( those over 45 miles per week runners do 15K pace) which puts you at a controlled high aerobic pace that is kept at “threshold effort” ( see previous week’s blog for more detail ) to build a strong aerobic engine with sustained periods of non-stop running interspersed with brief easy running. Running at this controlled pace builds a very strong heart for endurance events.
5′ tempo (1′ easy running then – 15′ of steady tempo followed by easy run to finish of workout. Not to be run at any race pace.
5/27/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB AND DB LIFTS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym ( 148 Madison Ave, SR. near Civic Center. Take N. San Pedro – East exit, go two clocks, then left on Washington Ave, to end of block, right on Madison, 4th house on right. gym is towards back).
Grip Plate Straight Arms Bench Torso Rotations
Left, Half Kneeling Side Straight Leg Lifts Over KB
Right, Half Kneeling Side Straight Leg Lifts Over KB
Incline Push-Ups
Wipers
Heavy KB or DB R/L “Gorilla Rows”
DGB X5 L/R Reverse Lunges
DBL KB Clean R&L Press – repeat
DB Russian Twists
Weight Bar “21’s”
2x 6 KB Heavy Swings
DBL or Single KB Waiters Carry / Farmer Carry.
Finisher: 3-4 sets of 3 reps Deadlifts or Trap Bar Deadlifts
5/28/26 THURSDAY. SPEED-WORK on your local track. ( some of our group meet at 8 am for warm-up run in COM’s dirt parking lot by PE complex. Once at the track get in your leg swings, skips, butt kicks, high knees and 6 x 30 meter pick-ups. Then 2 x 100 (100) stride-outs.
A gp: 5 x 4′ at 5K pace you are targeting for our next time trial (3′ easy jog; about a lap; keep it moving)
B gp: 4 x 4′ at 5K pace (3′ easy jog)
5/30/26 SATURDAY. HR/XT/MOBILITY/KB//DB LIFTS/CARRIES/SWINGS/DEADLIFTS. 9 AM. In ‘lot “C” of the Seminary College ( 201 Seminary Drive, Strawberry/MV area)
KeesTraining 