Hi Folks,
We are back from Montana, Idaho, Oregon after driving some 2400 miles and attending a grandson’s high school graduation, visiting with family, and bike riding. We were able to avoid the excessive heat that will be coming there and into our area.
If you ran the DIPSEA; take it easy this week and let those legs heal!
The World Cup games last week had some fun surprises, upsets and we should expect the unexpected moving forward. BTW the poor Iranian soccer team had to leave the U.S. after their amazing game that came to a tie with New Zealand. They ended up in Mexico after a long flight which had to be exhausting for them. Will they be able to recover and practice prior to their next match.
6/16/26 TUESDAY. TEMPO run pieces over flat to rolling, dirt or pavement terrain at 10K race pace (15K pace for those running over 45 miles per week. After the warm-up half or full mile:
8′ Tempo (1′ easy run) – 7′ tempo (1′ easy) –6′ tempo (then easy run to finish)
You are running at a controlled high, but controlled aerobic effort , i.e., “threshold” level.
6/17/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Get in your warm-up and 50 KB Swings prior to the two rounds of the strength circuit.
6/18/26 THURSDAY. SPEED-WORK at your local track.
6/20/26. SATURDAY. HILL REPEATS/CROSS TRAINING/MOBILITY/WEIGHTS/ SPRINTS/LOADED CARRIES/KB LFITS/DEADLIFTS. 9 AM in Lot C or the Seminary College (201 Seminary Drive in Strawberry/MV area).
KeesTraining 