Hi Folks,
Some SATURDAY HR/XT sessions will be cancelled:
Looks like we will have a regular week of training ahead; however NO SAT/HR/XT on 9/5/26; A number of the group will be cycling in a fund raiser called TOUR de FUZZ (9-5/26) in, Santa Rosa, Healdsburg/ Dry Creek areas. We’ll be on for Saturday, 9/12, but then we’ll be away from 9/17-10/2; I’ll update if we have a Saturday workout on 10/3/26.
NEW WR was run in the HALF MARATHON in Buenos Aires last weekend, by YOMIF KEJELCHA of Ethiopia which is about 4:20 per mile! His 5K splits: 13:44, 13:34, 13:21, and a final 2:49. His 10K splits: 27:18 and 28:44.
8/26/26. TUESDAY. TEMPO run pieces at 10K effort, i.e., a steady high aerobic effort with one jog break before the second tempo piece. Run it over dirt or pavement terrain on a flat to rolling course. After the warm-up half mile:
8′ Tempo (1′ easy running) – 14′ tempo to finish of workout with easy cool-down.
8/27/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym.
8/28/26 THURSDAY. SPEED-WORK on your local track. Purpose to develop accuracy in pacing, leg speed, disciplined running. Some of the group meet at COM track after doing warm-up run at 8 am in dirt parking lot of PE Complex. Once at the track, run some skips, butt-kicks, high knees, and 6 x 30 meter pick-ups.
8/29/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/DEADLIFTS. 9 am. Meet in Lot “C” of the Seminary College in Strawberry/MV area
KeesTraining 