Hi Folks,
Late start for doing the posting due to early deadlines to be met this week. So I’ll be updating several times during the week. Most of our regular workouts will on for this week.
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.
8/20/26. THURSDAY. SPEED-WORK at your local track after the mile warm-up. Some of our group meet at COM
8/21/26 FRIDAY. Group bike ride
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.
KeesTraining 