Hi Folks,
Busy week ahead with a change; NO SATURDAY HR/XT workout this weekend workout due to family coming into town for our early Thanksgiving celebration and a fifth birthday for our grandson.
More to the story: The octogenarian eight women rowers from Marin Rowing who competed at the recently held world famous HEAD OF THE CHARES rowing regatta last week. This international competition includes over 11, 000 rowers competing in eights, quads and doubles with men and women competing. The rowing distance is 5000 meters (5K); not the Olympic 2000 meter distance when conducted on rivers and lakes. This 80 and over team of eight women rowers completed the distance in 27 minutes while beating the Princeton men’s team by 1.5 minutes!
11/14/26. SATURDAY. KETTLEBELL 101 WORKSHOP for beginners and as a detailed review for the key kettlebell movements: the goblet squat, kettlebell swing, and get-up. …more tea
11/3/26 TUESDAY. TEMPO run pieces with brief recovery jog recoveries. Select a flat to rolling dirt or paved terrain course to hold a steady high aerobic, but controlled 10K effort output.
6′ Tempo (1′ easy jog) – 10′ tempo (1:30 easy) – 7′ tempo; the n easy run to finish of workout.
11/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 AM; at Warren’s gym. When you arrive get in your moility exercises and swings prior to the start of the circuit.
11/5//26 THURSDAY. SPEED-WORK at your local track. Several runners from our workout groups use the COM track.
11/7/26 SATURDAY…..no workout today.
