Hi Folks,
SATURDAY HR/XT is a go. See you Saturday morning.
8/18/26 TUESDAY. TEMPO sustained run pieces to be run over a mostly flat or moderately rolling on dirt ore paved terrain. After the warm-up half to full mile, you’ll up the pace to 10K or 15K race pace depending on your mileage, i.e., “threshold pace” which is a high aerobic, but controlled pace; not racing! I’ve learned that this exercise was key for my half and full marathons and my long distance runner clients.
10′ tempo (2′ easy run) – 10′ tempo, followed by a cool-down run.
8/19/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s garage/gym . Get in your shoulder warm-up, goblet squats, halos, ultimate stretch and 35-50 KB Swings prior to the start of the Circuit.
Bench Hip Bridge hold with DB Tricep Extensions / DB Pulllovers
Seated DBL & Single Leg Lifts over KB / Left Leg Ankle Wt “Fire Hydrants”
Weighted Plank / Right Leg Ankle Wt “Fire Hydrants”
Deficit Kb Sumo Deadlfits
Incline Push-Ups
Hang / BB Bent Row
Slant Board DB Squats / Slant Board Romanian Deadlifts
X5 Left, Dead Start KB Clean & Press
X 5 Right, Dead Start KB Clean & Press
Ex Ball Transfer / KB Trident Twists
EZ Curl Bar “15’s or 21’s” or with wt bar
2 x 6 Heavy Swings
KB Waiter’s Carry / Farmer Carry
Finisher: 3-4 sets of 3 Deadlifts
8/20/26. THURSDAY. SPEED-WORK at your local track after the mile warm-up. Some of our group meet at COM in the dirt parking lot of the PE Complex at 8 am. After the warm-up mile and at the track, get in your leg Swings,, butt kicks, skips, high knees and 6 x 30 meter pick-ups. Ladder intervals today.
A gp: 2 x 100 (100) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200) – 2 x 100 (100)
B gp: 2 x 100 (100) – 2 x 150 (50) – 200 (200) – 400 (200)) – 600 (200) – 400 (200) – 2 x 200 (200) – 2 x 150 (500) – 2 x 100 (100).
8/21/26 FRIDAY. Group bike ride. Today was to Sausalito to get coffee and treat at cafe across from the Trident Restaurant.
8/22/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/ LOADED CARRIES/SWINGS/KB LIFTS. 9 am In Lot C of the Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll be there about 8:40 to set up while you do your warm-up run.
Joining in so far:
Andy, Paula, Denise, Stephanie, Wes, Robert, Shirley,
KeesTraining 