Hi Folks,
Today got away from me because Sandy had quite a day of visiting medical personnel, PT session of exercises, walking with her walker, right leg, left leg in place marching (hip flexors), all followed by icing, a pain pill – and a nap. It’s a busy time for a care taker as a number of you know: meal prep, pick stuff, laundry, reload the icing machine and visitors which helped raise her spirits. A number of you have been so kind to bring food during those first ten days: a big help to us both. Now it’s easier because I can go out and do errands as she’s become more independent. She is encouraged with her progress though it is a difficult to get her exercises completed: it’s her job now.
I’m having trouble updating the blog on the laptop, so I’ll be writing on my IPhone for now..
More updates to come.
10/6/26. TUESDAY. TEMPO RUN pieces over dirt or pavement terrain on a flat or undulating course at 10K race pace effort, i.e., at a high aerobic but controlled pace with short recovery breaks. The idea is to acclimate your body to very steady state running, simulating race conditions. Repeated tempo runs are key for long distance running.
8′ tempo (1:30 easy run) -12′ tempo, then run to finish of workout.
10/7’/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ CARRIES/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym
DBL Feet Hip Bridges & alternating DB on right and left leg / DB Straight Arm Pullovers
X8 Right leg Straight Leg lifts over KB’s / X8 Left Straight Leg Lifts over KB
X5 R/L Alternating Deficit One-Arm KB Deadlifts
Incline Push-Ups
Hang
Slant Board Squats / Romanian DL
Double KB Clean & Alt R/L Press
Finisher: Trap Bar Deadlifts or BB Deadlifts.
10/8/26 THURSDAY. SPEED-WORK at your local track to improve leg turnover and accurate pacing. A few of our group meet at COM at the dirt parking lot at 8 am by the dirt free parking lot in Kentfield . After the warm-up mile and you’re on the track, do 6 x 30 meter pick-ups, skips, butt kicks, high knees and some backward running.
A gp: 2 x 150(50), 10 x 400 on 2’ if 5k pace is sub 6’ pace , so you get 30”-40” recovery. If your actual 5K pace run is slower do on the 2:15 or 2:30.
B go: 2 x 150(50) stride-outs. Do the 6-8 x 400’s on 2:30, 2:45 or 3’. you are controlling the rest interval and pacing realistic 5k race pace
10/10/26. SATURDAY. HR/XT/MOBILITY/KB LIFTS/SWINGS/CARRIES/SPRINTS/DEADLIFTS. 9 am in Lot C of the Seminary College ( 201 Seminary Drive, Strawberry/MV area.
Joining in: AJ, Elizabeth, Robert, Lisa, Denise, Kevin, Shirley
