Hi Folks,
SATURDAY HR/XT workout is on for 8/29/26
Some SATURDAY HR/XT sessions will be cancelled in mid-September:
Looks like we will have a regular week of training this week; 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.
Bench Hip Bridge w/ DB Tricep Ext / Bent Arms DB Pullover
Left , Half KB Kneeling Windmills x 4-5 reps
Right, Half KB Kneeling Windmills x 4-5 reps
Single KB two Hand Rotation Deadlifts
X5 R/L Heavy DB 1-arm Rows
Dead Hang
DB Goblet Slant Board Squats / DB Slant Board Romanian Deadlifts
Left, KB Clean & Press
Right, KB Clean & Press
KB Russian Twists / Ex Ball Transfers
EZ- Curl Bar 15’s or 21’s
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 reps Deadlifts
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. You’ll be running the familiar 400 repeats at 5K race pace with about 30-40″ pause between each rep. The idea is to run the 400’s at a realistic goal pace with only a slight break to take the edge off, but not over do it. If the pause is too short implement a slightly longer one so you can maintain the reps without struggling.
A gp: 2 x 150 (50) stride-outs; 10 x 400 (on 2′ for sub-6′ pace runners;; on 2:15 for sub 6:30 pace)
B gp: 2 x 150 (50) stride-outs; 6- 8 x 400 depending on your mileage (on 3′, or 3:15).
8/29/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/DEADLIFTS. 9 am. Meet in Lot “C” of the Seminary College, 201 Seminary Drive, in Strawberry/MV area.
LMK if you are joining in on the workout by Th night.
.Joining in are: Robert, Kevin , Karen, Judi, Shirley, AJ, Lisa , Chris.Elizabeth, Tom, TJ
KeesTraining 