Hi Folks,
Saturday morning HR /XT are on.see you there !
A busy week coming up with an extra workout on Sunday I will describe below. If some of you can join in for that Sunday session it will bring group energy to this short but productive workout.
7/14/26 TUESDAY. TEMPO two run pieces to practice threshold running thereby simulating racing effort for a distance run. You’ll run the tempo at 10K race pace effort over dirt or pavement terrain at that controlled effort.
10′ tempo (1:30 easy run, then right into) – 12′ tempo and run to finish.
7/15/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym.
Bench Hip Bridges / DB Bench Pullover
R/L Kneeling Leg Lifts over KB or horizontal DB
Left Bird Dogs with Ankle Weight / Right, Left Bird Dogs with ankle weight
1 KB R/L Rotational Deadlifts ( do slowly with modes weight)
Incline Push-Up
Underhand grip BB Bent Row / Dead Hang
X 5-7 Slow Goblet Squats on Slant Board
DBL KB Clean to Rack; R/L Presses . Repeat
1 KB Triangle “Russian Twists” to R/L sides
21’s with Weight Bar
Lateral Crawls on pad on forearms – from Push-up position
Farmer Carry / Rack Carry
Finish : Deadlifts with BB or Trap Bar.
Possible addition of “pass the step-up block” while in Russian Twist position with the entire group…Ask me about it.
7/16/26 THURSDAY. SPEED-WORK at your local track. COM group meet at 8 am win free dirt parking lot for warm-up run. Run the warm-up mile, then do your skips, high knees, butt kicks, leg swings and 6 x 30 meter pick-ups.
A gp: 2 x 200 (200) – 8 x 400 (on 2′ or 2:15) – 800 @ 5K pace
B gp: 2 x 200 (200) – 6 x 400 (on3′) – 1 x 600 ..jog lap recovery….stretch after.
7/18/26 SATURDAY. HR/XT/MOBILITY/DB LIFTS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. 9 AM at LOT “C” of Seminary college at 201 Seminary Dr, MV/Strawberry area…. It is a go; see you in the morning! Stephanie, Wes, Paula, Andy, Robert, Josh, Karen, Judi.
7/19/26 SUNDAY. 3 x Mile for Predictor 5K. 8:15 start on San Rafael HS track.
KeesTraining 