Hi all,
I’ll be updating as the week unfolds; we’re dashing up to Granite Bay to celebrate my son’s birthday, but will be back for Wednesday Circuit Training workout.
8/2/26 SUNDAY. 9 am or later. Celebrating a birthday with our workout groups at PT REYES NATL SEASHORE HEADQUARTERS where have plenty of parking, picnic area, Bear Valley Trail for running and cycling (only 3M out and back allowed on the trail); road cycling, hanging out ; then followed by a BYO lunch with a little something to share. This week is supposed to be warm, so being near the coast gives a better chance to be away from the inland heat.
A good number of our group will be away on vacation, but if you are home, come join us for a modest workout followed by lunch and social. Some of the cyclists will likely bike out to Pt. Reyes ( it’s 27+ miles from my house to give you some idea). It’s a good time to have a social.
7/28/26. TUESDAY. TEMPO run pieces carried out 10K race pace, so that is a controlled strong aerobic effort interspersed with very short jogging breaks. Each tempo piece will be increasingly longer to remind you not to go out too fast because you’ll want to not overdo the effort by the time you run the third piece. Just like a race; there’s time to make it a negative or even paced effort.
5′ tempo (1′ easy run) – 8′ tempo (1′ easy run ) – 10′ tempo, then run to finish.
7/29/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym. Prior to Circuit get in your shoulder mobility, hips, goblet squats and 35 swings.
7/30/26 THURSDAY. SPEED-WORK at your local track tomorrow improve leg turnover, learn to hold 400’s on up at 5K goal pace, accurate pacing so you can eventually hold the various intervals at proper pace; this prepares you for entering a race with confidence.
8/1/26 SATURDAY. HR/XT/MOBILITY/DB/KB LIFTS/SPRINTS/LOADED CARRIES/KB SWINGS/DEADLIFTS. 9 am in Lot C of Seminary college, 201 Seminary Drive, Strawberry/MV area. I’ll be there about 8:30 to set up while you do your warm-up run.
8/2/26 SUNDAY…WORKOUT GROUPS WORKOUT and SOCIAL. 9 am ( see above for details).
KeesTraining 