Hi Folks,
Today got away from me because Sandy had quite a day of medical personnel, PT session of exercises and walking with her walker, in place marching, all followed by icing and a pain pill – and a nap. It’s a busy time for a care taker as a number of you now: meal prep, pick stuff, laundry, reload the icing machine and visitors which helped raise her spirits. She is encouraged though it is a difficult time. More updates to come in spurts.
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.
10/7’/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ CARRIES/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym
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.
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.
