Week of 6/1/26: Workouts this week- modified.

Hi Folks,

We left for Montana on 5/31/26 and spent the night in Weed; the next morning cycled for one and a half hours along the very scenic, though with some long gradual uphills, heading northeast on Hwy 97. I had almost a constant view of the looming snow covered Mt. Shasta to my right. Quite the treat! We stayed overnight in the northern end of Bend, Oregon. The weather was clear and with a perfect temperature explored the surrounding country roads with a constant view of the snow covered Three Sisters to the West. Our next stop brought us to the Columbia River and then later into Washington to stay overnight in Kennewick.

6/2/26 TUESDAY... Tempo run of 8′ tempo (1′ easy) – 12′ tempo; then run to finish.

6/3/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym . I have left three different sets of circuit for the group that you can pick from and there is a stopwatch also for the 40″ bouts at each exercise station. Get in your warm-up 50 Swings. Remember be careful! Everybody survive the workout with good humor?

6/4/26 THURSDAY. SPEED-WORK on your local track.After the usual mile warm-up, skips, butt-kicks, high knees, leg swings and 6 x 30 meter pick-ups; you’ll run a ” Ladder ” workouts.

gp A : (200 (200) – 400 (200) – 600 (200) – 1000 (200) – 600 (200) – 400 (200) – 200 (200))…run the 400’s and 600’s at 5K pace; the 1000 at 5M pace.

B gp: ( 2 x 150 (50) – 400 (200) – 600 (200) – 600 (200) – 400 (200) – 2 x 150 (50)).Run the .400’s and 600 at 5K pace.

(Will be 634 months that Sandy has put up with me)

6/6/26. SATURDAY. ….WORKOUT...Get in a steady 1.5 miles warm-up ; then go for your hill repeats and add some mobility and the three loaded carries. Those running Dipsea; I would not run the course with ten days to go: you need the legs rested for the all-out push on the hills.

X6 R/L Kneeling Windmills – 1′ KB or DB Farmer Carry – X12 KB Swings – X5 Goblet Squats – 1′ DBL KB Rack Carry – X10 Incline Push-Ups – X12 KB Swings – X5 Goblet Squats – 1′ R/L KB Waiters Carry – X12 DB or KB “Russian Twists – X6 R/L KB Clean & Press.