Hope you’re set for another good week of training: weather is going to be good! You have options with the Strength Training session posted for Wednesday. Always include at least X 1 R/L Turkish Get-Up three days per week. Our second strength and fitness workout is on Saturday ( see below). Here I include
1/25/22 TUESDAY. TEMPOworkout. After the warm-up mile do 4 x 6′ at 5K pace with (3′ easy between each rep). Keep it at “comfortably stressed” pace and controlled high aerobic level. You can set your effort level by the breathing intensity once you’ve found your pace that you can do for repeat bouts.
1/26/22 WEDNESDAY. STRENGTH TRAINING and SHORT WORKOUT. 8:15 start at Warren’s “Madison Av Gym”. Trap Bar and BB Deadlifts after the Circuit.
Deficit Trap Bar Squats x 6 / BB Overhead Squats x 6
R/L Thread the Needle
Incline Push-ups / Inverted Row
R/L Foot to Hand Placement
BB Wipers (gradually increase weight on BB)
DBL KB Swing Cleans x 6
R/L KB Presses
Weighted Plank
Swings x 15
KB Rack Carry / Farmers Carry
SHORTER HOME WORKOUT: Keep it moving, focus on form
X 12 Swings / X 10 Push-Ups
X 12 Swings / X 8 Push-Ups
X 12 Swings / Hold good weight KB by the “horns”, close to chest and walk one minute
X 3 R/L Cleans with solid weight KB to Rack Position
X 8 R/L Step-Ups on box or 12″-18″ step
1′ Plank
X 12 Swings / X 6 Push-Ups
X 12 Swings / X 5 Goblet Squats
1/27/22 THURSDAY. SPEED-WORK at Track. Warm-up mile, Skips, Butt-Kicks, 6 x 30 meters.
4 x 800 at 5K GP (200) – 2 x 400 (on 3′) – 2 x 200 (200). The 400’s to be run 1-2 seconds faster; the 200’s at mile pace. Try to run the 800’s within two seconds of each other. Lock into your pace and pay attention to your breathing effort, i.e., perceived exertion.
1/29/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College in Strawberry off Seminary Drive. Arrive a bit earlier to get in a short warm-up run or calisthenics and mobility work.
joining in for Sat: AJ, Judi, Shirley…. more to be updated later: I am picking up van after having it serviced
Weather looks good for a week of solid training with a bit more daylight each day; workouts will be held for Wednesday and Saturday.
1/19/22 TUESDAY. TEMPO. After the warm-up mile, begin with a 3′ pick-up at 5K pace; then 2′ easy; 12′ Tempo (3′ easy), 10’…continue run to finish of workout.
1/20/22 WEDNESDAY. STRENGTH TRAINING Circuit and a Short Workout.
KB Sumo Deadlift / Weighted Bar O’Head Squat
Squat to Stand Stretch
Inverted Row
Wipers
L. Bottom Half Get-Up
R. Bottom Half Get-Up
Alt R/L Clean & Presses
KB “Figure 8’s”
X 15 Swings
KB Rack Carry / KB Bottom -Up Carry
SHORTER HOME WORKOUT: warm-up with Halos, x 5 light DB/KB Goblet Squats, Strap shoulder dislocates.
10/21/22 THURSDAY. SPEED-WORKOUT. Preferably on a track. Run a mile warm-up, drills, 6 x 30 meter pick-ups then:
4 x 200 (200) stride-outs, don’t run too fast; it’s just to get the turnover going.
4 x 800 (200) @ 5k pace. You’ll gradually workout up to 6 x 800; a good workout for 5K, 10K, 10M and half marathon. I’ve found that 5K total
10/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. SEMINARY COLLEGE, off Seminary Drive, Strawberry area. Drive up the entry road and park in Lot C. Arrive a bit earlier to get in a short warm-up run prior to the 8 am start.
LMK if you will be joining in:
Some UPCOMING EVENTS:
1/23/22 SUNDAY. Tamalpa’s HAMILTON LEVEES 4.5 miler.9 am start. Behind #5 Hamilton Landing, Novato.
1/29/22 SATURDAY. MT. DIABLO 10K in Clayton . Part of the MUT Grand Prix.
2/6/22 SUNDAY. KP HALF MARATHON. 8 am. GG Park, JFK between Stow Lake Drive/ Rose Garden. Arrive early to find parking for this large numbers race.
New Women’s American records for the marathon and half marathon:
USA Women’sMarathon: She works as a realtor, was away from running for seven years, got a job, raised two kids; had foot surgery in 2004 which also side-lined her for a period of time. She did her first comeback run in 2016 after her second child. She ran no races between ages 24-31. KEIRA D’AMATO, 37 broke Deena Kastor’s American record at the Houston Marathon in 30 degree weather with a 2:19:36! The first 10K in 32:45, halfway in 69:40, and 30K ( 18.6M) in 1:39:14. Remarkable that they ran so well in such cool weather; won’t overheat, that’s for sure!
A new USA WOMEN’S HALF MARATHON American record was also run at the Houston Marathon/Half Marathon weekend. SARA HALL, 38 broke the American record with a 67:15! Her husband, Ryan Hall, set the men’s half marathon record 15 years ago with a 59:43. Sara’s 5K splits: 16:03, 15:51, 15:57; 15K in 47:51, 16:01 for 15 -20K.. The women’s winner in that half marathon was Victory Chepngeno with a 65:03 (sub 5-pace): solid performance! Two other American women ran well: Fiona O’Keefe placed 5th with a 67:42 and Emil Durgin placed 6h in 67:54. Excellent performance by US women!
Looks like all the workouts this week are a go with mostly good weather, so we can all stay on track with our New Year’s resolutions.
TRAINING TIP on the KB Press ( I have to write and post it again; apparently I didn’t save it two days ago!)
1/11/22 TUESDAY. TEMPO. After the)-up warm up mile , 2 x 10′ ( 5′ easy pace running). The goal is to acclimate the body to race pace by running at threshold pace for the distance. Runners for years have found that a modest percentage of
1/12/22 WEDNESDAY. CIRCUIT Training. 8:15 start at Warren’s gym (148 Madison Av), San Rafael. We’ll do two rounds of the Circuit followed by Trap Bar Deadlifts.
Hans, Jerry, and Elmo won USATF Natl XC team race for 80+! Way to do it guys!Elmo won individual 85+ crown! ( photos by Pam Wendell)
Deficit KB Sumo DL
R/L Lunge Torso Rotations
Incline Push-Ups
Exercise Ball Transfers
BB Bent Row
DBL KB Swing Clean to Front Squat
R/L Standing KB Presses
Weighted Plank
KB Swings x 15
KB Rack Carry / Stationary O’Head Grip Plate Hold ( 25#, 35# or 45# plate)
( Stretch after)
1/13/22 THURSDAY. SPEED-WORKon track. After the warm-up mile, a few drills, 6 x 30 meter pick-ups do Two Rounds run through: (2 x 150 (50) – 1000 @ 10K pace (200) – 600 @ 5K pace (200) – 400 (200))
1/15/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES.8 am. At the Seminary College off Seminary Drive; drive up the entry road and park in LOT C. Allow time for short warm-up run, then we’ll do a few warm-up exercises prior to the first round.
Happy New Year! A number of the workout group brought in the new year with our annual RRGrade run from Mill Valley to the top of Tam via the historical “railroad grade”. The day was perfect with cool but spectacular clear weather and views!
The RRGrade provides a steady 5-7% grade run on a fire road after the initial mile warm-up run that goes up Blithedale Canyon to the turn-off for the fire road. Nothing like a runnable grade to build strong aerobic power and have little chance for injury. I hope to schedule this workout in once per month or every other month, so you can test your fitness with an uphill time trial. Each time we run it the conditions are different, but the scenery and views always terrific. Some day I’d like to see it as a race course for one of the few uphill only races in the country.
Looks like our Saturday HR/XT/Loaded Carries/ Sprints will be taking place each Saturday , 8 am during January at the Seminary College in Strawberry. So far joining in: Lisa L, Chris R,
Congrats to Larissa and the launching of her book you see in the photo. It is available at Barnes & Nobel in Corte Madera or online!
1/4/22 TUESDAY. TEMPO run. After the warm-up mile get in: 4′ Tempo (2′) easy – 6′ Tempo (3′ easy) – 6′ Tempo (3′ easy) – 4′ Tempo (continue run to finish).
There may be a chance I am running some XC students for hill repeats at the Ft. Baker location under the GG Bridge. I’ll know more tonight and update. We’ve used this location before (parking by Discovery Museum). Might work out to run together. more tba.
1/5/22 WEDNESDAY. STRENGTH TRAINING Circuit. Warm-up with halos, strap shoulder dislocates and stretches, hip bridges.
1/6/22 THURSDAY. SPEED-WORK at track. After the warm-up run, some drills, 6 x 30 meter pick-ups you’ll do Two Rounds:
1/8/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at the Seminary College in Lot C. Drive up the driveway entrance and park in Lot C. Arrive a bit earlier to get in your warm-up run; if not I have short warm-up routine on the white board. Note that some of the group members joining in opt out of the hill repeats but focus on Loaded Carries, kettlebell training, sprints, and trap bar deadlifts. Something for each participant.
12/31/21, UPDATE 3:30 pm on RRGRADE RUN: Paula, Andy, Hunter will be joining us for the run up the Mountain. Andy and Hunter will go with the 8:30 start and Paula with 8 am. Lisa will be running from Mt Home Inn to the top and back again after hooking up with the group.
Running so far: Dave C, Pam ( cycling up),JudiS, Denise M, Robert F, Kevin P, Linda (cycling), Gerald A, Kathleen H, Paula, Andy, Hunter. Jill N (cycling up), TJ (cycling up)…I think those mtn biking up will meet by the start at 9 am.
RRGrade run update 12/30/31, 6:40 pm: Joining in for Saturday morning: Dave C, Pam, Denise, Robert, Kevin, Linda, Gerald, Kathleen H and maybe daughter Alycia. ( see below for more details). Some will run back down the mountain, others will want a ride back down. 8am start for those running slower than 9′ miles; 8:30 am for those running under 9 ‘ pace.
We’re in the last week of December – and closing in on the finish of the Christmas Kettlebell Challenge. Not easy to complete, but I hope all of you took a good shot at it; if not you can tackle it during January. SWINGS:
DATE NOVICE INT EXPERIENCED
12/27/21 55 65 90
12/28/21 55 65 95
12/29/21 55 65 95
12/30/21 60 70 95
12/31/21 60 70 100
NEW Women’s World Record for Turkish Get-Ups in 60 minutes was set by COLLEEN CONLON on 12-4-21 with 188 reps with 16 kg ( 35#) ( averaging over 3/minute!).
12/28/21 TUESDAY. TEMPO. After the warm-up mile 10′ T (4′ easy) – 8′ T (3′ easy) – 6′ Tempo and then to finish.
12/29/21 WEDNESDAY. STRENGTH TRAINING CIRCUIT. After a warm-up with Halos, Goblet Squats, Hip Raises:
Deficit KB Sumo Deadlifts
R/L Kneeling Thread the Needle
Incline Push-ups
Ball Transfer
BB Bent Row off the rack
DBL KB Swings & Front Squats
R/L KB Presses
Weighted Plank
Lateral Weighted Bar Dips
Rack Carry
12/30/21 THURSDAY. SPEED-WORK.Warm-up run, drills, 6 x 30 meter pick-ups. 10 x 400 (on 2:30 or 4′)
1-1-22 SATURDAY. NEW YEAR’S DAY Is on for 8am start for those running slower than 9 minute miles; 8:30 am for those running sub 9-minute pace. the idea is to finish about the same time at the top.Should be clear weather. I’ll have my van at the top and Shirley will bring her car to help with rides down the mountain after the run.
Joining in so far: Dave C, Pam J, Denise, Robert, Judi, Kevin, Linda, Kathleen H ( and maybe daughter Alycia, Gerald.
Clothing to be brought to the top for you. You can put into my van a small duffel bag with a change of shirt, add warm-ups, and jacket; you never conditions on top.
Jill N is going to mtn bike up the grade; anyone dealing with an injury can join her for the bike ride up the Grade and join in on the fun and New Year’s celebration. Gayle S, join her?
THOSE NOT RUNNING can join me Shirley and I for kettlebell training in the parking lot at the top. We’ll get in Loaded Carries, Swings, Clean & Presses.
. Been a tradition to get in this run from downtown Mill Valley, up Blithedale Ave, to the dirt fire road, i.e., Railroad Grade ,to the top of Tam’s parking lot. It’s also open house at the Gravity Car Museum located adjacent to the parking lot area. They’ll be serving snacks from 11 am on.
Christmas week is here with much for each of us to accomplish by Saturday. Take care of yourself though demands on your time are increasing. Eat healthy and get your sleep will give you energy to keep pushing. I depend on foam rolling and stretching every day to keep the “equipment”, i.e., back and legs supple and work out the tight spots. I’ve found that with daily swings my back muscles require daily foam rolling so I can be healthy for the next day of swings.
CHRISTMAS KETTLEBELL SWING CHALLENGE this week:
Date NOVICE INTERMEDIATE EXPERIENCIED
12/20 45 50 80
12/21 45 55 85
12/22 45 55 85
12/23 50 55 85
12/24 50 60 90
12/25 50 60 90..Merry Christmas!
12/26 50 65 95
You review the Challenge schedule in previous postings along with tips on how to handle the day to day effort. If the muscles are tired select a bit lighter kettlebell weight, but get in the workout; more time between sets if breathing becomes ragged: keep control. The Swing is an explosive exercise with a strong hinge movement; don’t place all your effort on just the arms. . You can do this!
12/21/21 TUESDAY. TEMPO. After the warm-up mile: 12′ (4′) – 9′ (3′) – 6′ …continue to finish. This workout will keep you moving and hopefully you’ll get it in before the rain hits.
12/22/21 WEDNESDAY. STRENGTH TRAINING. CIRCUIT day at Warren’s
“Madison Av Gym”. 8:15-9:00 or so. Be ready for rain; if so, we might include fewer stations.
The usual format is 35″ doing each exercise followed with 25″ to move to the next station on the Circuit and recover. Look over the Circuit and make sure you know which weight you’ll need for each exercise.
12/23/21 THURSDAY. SPEED-WORK. Run your warm-up mile, get in drills, 6 x30 meter pick-ups, 2 x 100 (100). It will likely be raining so keep the workout moving.
2 x 200 (200) – 4 x 600 (200) at 5K pace – 2 x 200 (200).
12/25/21 SATURDAY. MERRY CHRISTMAS (but get your Swings in!)…No Sat HR/XT.
12/26/21 SUNDAY....finish off the week with a steady 4-7 miles followed by a strong Swings session! Then get in foam roller work and stretching.
Wow, things are busy with the Holiday prep and running about, after I said we wouldn’t get caught up with being pulled any number of directions; however some traditions I’ll keep.
How goes it with the CHRISTMAS KETTLEBELL SWING CHALLENGE? Yes, I think the primary challenge is working in the time slot to get in those swings. Once you start getting in the sets and reps are completed within short order. I’ve found that on the days I feel less energetic I use a lighter KB weight for the first two sights; then go back to the one I usually use for the workouts. The daily workout during December changes recovery, so adjustments can be made – but get it in!
12/14/21 TUESDAY. TEMPOfor that practice at race pace. After the warm-up mile or so, get in: 4′ Tempo (2′ easy jog) – 7′ T (3′ easy) – 10″ T (finish your distance run).
12/15/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am – 9:00 am.
12/16/21 THURSDAY. SPEED-WORKat a track is best. Get in that steady mile warm-up, drills, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs; 2 x 200 (200) at mile speed; 1x 400 (then on the 3rd minute:
4 x 800 @ 5K pace (200 recovery jog)….one lap easy recovery followed by a quick stretch session.
12/18/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Held at Seminary College, off Seminary Drive; drive up the entry road and park in Lot C. Arrive early to get in your warm-up run prior to the start.
You are into week two of the Christmas Kettlebell Swing Challenge; week one provided you time to select the kettlebell weight that works for you so you can continue through the month and without having to bail on the Challenge. Give yourself the time to experiment with sets/reps and KB weight so that you can continue with this daily challenge. The reps are doable, it’s working out the combination and rest breaks that you will need to sort out. I have clients do the sets/reps on- the- minute (OTM) so it keeps them going, e.g., sets of 10-12 reps starting every 60 seconds, but if you need more recovery time go ahead and extend it or, cut the reps per set.
Date Novice Reps Intermediate Experienced
12/6 20 25 55
12/7 25 25 55
12/8 25 25 55
12/9 25 30 60
12/10 30 30 65
12/11 30 30 65
12/12 Sun 30 35 65
CHRISTMAS RELAYS 12/19/21...at Lake Merced’s, north end parking lot. Consists of 4 people to a team; each person runs the 4.5 miles around Lake Merced. We can put together teams along with other Tamalpa Runner members. Always a fun event – and will give you an opportunity to see how your distance training and speed-work come together for tackling the 4.5 miler. There is also The Jingle Bell run 5K in Sausalito this Sunday.
12/7/21 TUESDAY. TEMPO run. After the warm-up mile or so you will run 3 x 8′ tempo pick-ups followed by 3′-4′ easy running between each 8′ interval. If you are in the under 40 year old age group you can always up the reps to 10′ of tempo.
12/8/21 WEDNESDAY. STRENGTH TRAINING. Will be 8:15 am start at Warren’s with two rounds of a Circuit. Format is 35′ on with 25″ to proceed to next station and recover.
Deficit KB Sumo Deadlifts ( increases ROM and warms up hips and leg
Squat-to-Stand Stretch (hands grasp over the top of the toes and tuck fingers under just short of ball of foot while in a squat; keep grasping toes as you stretch hamstrings up; then gently down to squat again while holding onto underneath your toes.
Ball transfer ( Lying on back, hold exercise ball overhead, bring over towards above waist and grab ball with feet and bring to ground. Repeat in reverse direction transferring ball to hands and so forth)
BB Romanian Deadlift ( take BB which is set at about knee height off the rack, step back and with arched back, slight break in legs at the knees, lower the BB slowly/deliberately to mid-shin level; then with emphasis on using hamstrings, bring the BB back up to start position). Hamstring worker!
Rnd 1: Left KB Clean from ground to rack position. Use heavier KB (you’re not pressing it)
Rnd 2: Left Standing Press
Rnd 1: Right KB Clean to Rack……Rnd 2: Right Standing Press
Weighted Plank (usually worked up to me placing 25# or 35# plate on your back)
X15 KB Swings
KB Waiters Carry / round two: KB Rack Carry (this is when you want to build strength for your double KB Swing so you can bring both kettlebells to rack position. increasing the weight with the single KB Clean above will help improve the strength for the double KB clean to rack)
A short supplemental workout in addition to the Christmas Kettlebell Challenge:
Two rounds of:
Right & Left KB Clean & Press ( 1, 2,3), i.e., 1 rep with right, then left hand; 2 reps with right, then left hand; 3 reps with right, then left hand)
X 5 Goblet Squats
X 6 light DB or Water Bottle Side Plank “Sweep and Reach”
12/9/21 THURSDAY. SPEED-WORK, preferably at a track. After the usual warm-up run, drills, 6 x 30 meter pick-ups you’ll be alternating shorter and longer intervals:
2 x 150 (50),….stride-out effort;
2 rounds of : 400 (when watch hits 2:30/3′ including the 400; run fast 200 (200)
1 x 600 (200) with 600 at 5K GP – 200 (200))
2 x 400 (on 2:30 or 3′), 200 (200)
2 x 300 (100)….tricky one to pace because you’re in between 400 and 200 distance.
2 x 150 (50)
12/11/21 SATURDAY. HR/XT/LOADED CARRIES/Sprints. (will be cancelled if raining). Held 8 am, at Seminary College, off Seminary Drive in Strawberry/ Mill Valley area; drive up entry road and park in LOT C. Arrive earlier to get in your warm-up run and be ready to go with the first set of exercises at 8 am.
LMK if you are attending (can email me at: coachkeest@yahoo.com send text:
Holiday indulging is over; you’re back on track this week! So let’s tackle the workouts, made easier with the dry and clear weather that we’ll have this week. For the circuit workout of the week ( posted for Wednesday) I will also provide a shorter home workout.
I was also reminded to post the KETTLEBELL SWINGS CHRISTMAS CHALLENGE for 2021. I’ll be posting it this week but start with the modest number of swings – on a daily basis through the entire month of December. See below.
11/30/21 TUESDAY. TEMPO day. After the warm-up mile:
15′ tempo (5′ easy) – 10′ T (3′ easy) – 8′ T and finish with run at regular pace.
12/1/21 WEDNESDAY. STRENGTH / FITNESS CIRCUITand home workout.
Note for #6,#7: Kettlebell is on the ground, clean it to rack position; perform a below parallel squat, then press it. Repeat.
SHORTER WORKOUT: After warm-up of Halos, Strap shoulder dislocates, some Goblet Squats; then: Two rounds of:
(2 x 12 Kettlebell Swings OTM (on the minute); L/R Clean & Press (1,2,3), i.e. 1 rep with left, then right hand; 2 reps L & R; 3 reps R & L sides); 1 x 5 Goblet Squats; 2 x 12 Kettlebell Swing OTM)…..
12/2/21 THURSDAY. SPEED-WORK track session: “800 meter breakdown”. After the mile warm-up, drills and 6 x 30 meters pick-ups: TWO ROUNDS of:
(800 (200) – 600 (200) – 400 (200) – 200 (200)) ….800 & 600 at 5K pace; 400 & 200 at faster than 5K pace. ………Jose A, begin to add the “Macho Mile” after the intervals at 10k pace.
12/4/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. Seminary College, off Seminary Drive; drive up the entry road and park in LOT “C”. Arrive earlier to get in a warm-up run and begin with the first round of exercises. The idea with this workout is to develop leg strength and speed with quality hill work, key exercise stations, walking under load, i.e., Loaded Carries, Sprints, and finish with trap bar deadlifts. Can’t pack much more into a workout that addresses various components of fitness and strength
LMK if you will be attending:
KETTLEBELL SWINGS CHRISTMAS CHALLENGE 2021:
We bring the Swing challenge back again this year with its focus on a single movement, the Kettlebell Swing, which is one of the two exercises that form the basis for “general preparedness.” It is an explosive movement along with the Turkish Get-Up (TGU) or simply, Get-Up which is a deliberate slow movement executed under constant tension that connects the upper and lower body, is one the most productive core movements you can perform; It promotes range of motion (ROM), improves strong shoulder stability, and more to make you more “bullet proof”. They are the Ying and Yang movement of the kettlebell world.
A little background: The idea of building your daily reps of Swings was started by Pavel Tsatsouline, the former Russian Special Forces instructor who introduced kettlebells to the US back in 1992 and eventually established the Strong First organization to train and certify instructors and website http://www.StrongFirst.com. I took my first class with him and his staff around 2002 and learned that this “cannonball with a handle” is a safe helpful training tool for hip power, fitness and easier on the shoulders for pressing than barbells. Shoulder care and stability is a much needed goal for the general public and athletes. Pavel places the first priority on the Swing, Get-Up and Goblet Squat to give his students a solid foundation for strength, muscular balance and fitness.
He has clients gradually work up to 100 Swings and five Get-Ups, five to seven days per week to develop and maintain a solid foundation from which to build on. The Goblet Squat for leg strength, strong butt and hip mobility; a movement that is largely self-correcting. His book, Simple and Sinister focuses on the Swing, Get-up with set and reps schedule to follow, and Goblet Squat. The goal with the Challenge: Complete an increasing number of daily sets and reps with a single exercise, the Kettlebell Swing during the busiest month of the year – December. Your challenge will be to schedule your daily Swings around your work, Holiday Season and family obligations and more. Select the best time of day to get your daily sets of Swings in that works for you when you still have to juggle the rest of life’s demands. Remember we make time for what we want to do. Skipping 15 minutes of TV is one way of finding time to stay on track to meet the Challenge.
You have the option of following the Novice, Intermediate or more Experienced levels. If you’re not sure what level to start with, I’d begin at a modest level; you can always switch to a lower or more demanding level after a week’s time.
It will be different completing daily Swings if you’ve been practicing them only one, two or three days per week: the effort accumulates with the daily Swing sessions and needs to be monitored to avoid over doing the challenge. You’ll be adjusting the number of sets and reps as needed; cut any set short if your form and strong explosive effort begins to falter. You are not simply “getting in the reps”, but performing them with strong effort. You can lower or raise the kettlebell weight as the sessions continue.
If the number of reps on a particular day seem a bit much as you progress through the month you can reduce the weight of the kettlebell, or reduce the number of reps per set from 20 to 15, or 5 with appropriate rests in between sets. For example, if the total is 40 reps you can execute 2 x 20 , 4 x 10, or 8 x 5 reps. This month we are pushing the body to adapt during December so adjust accordingly.
Tips on technique: Execute each Swing with a strong explosive movement finishing with a strong short exhale with tongue behind your teeth as you exhale through pursed lips. Come to a strong “vertical plank” position with knees locked, butt cheeks tight, abs tensed, arms locked straight out at chin level with shoulders down and hands squeezing the kettlebell handle firmly.
, thrust hips backward towards an imaginary wall The kettlebell should pass through at knee height during the downward trajectory, no lower; hike it through until the forearms hit the inside of your thighs; thrust the hips backward towards an imaginary wall while maintaining a strong arched back. Then, at the peak of the hike in a “swimmer’s start’ or “broad jump start ,” tighten the lats ( your brace and protection) and with a strong forward snap of the hips send the kettlebell sailing forward with momentum. ” The Swing is not a Squat, and the Squat in not a Swing.”
Taking a care of your muscles: Need to attend to your backside (posterior chain), stretching hamstrings, back muscles, hips and quads. Follow with foam roller work to smooth/roll out the “hot and tight” spots and be ready for the next day’s workout.
Absolutely a beautiful clear calm Monday at Bolinas while we stay with Sister Marion at the Dominican nun’s vacation house that overlooks the channel between Bolinas and Stinson Beach. I rode my bike along the Bolinas Lagoon to Stinson and back to see the shore birds – and the two Kingfisher birds who sit on the same power line that’s suspended over the water’s edge. My Dad and I have seen them “fishing” from the same spot since the 1980’s as we drive home; however, I’ve had little luck taking a photo of them; anytime I stop, they fly away! The view is always beautiful from the Hwy 1 road that follows the coastline.
I’m wishing all our workout group members a safe and an enjoyable family and friends get together for Thanksgiving; we have a good weather week ahead of us too.
New WR Half Marathon set last Sunday at the Lisbon Half Marathon: A remarkable 57:31 run by JACOB KIPLIMO, Uganda which is roughly about 13:30 per 5K, averaging 4:20 per mile. He passed the 15K ( 9.32 miles) in 40:30. You can appreciate that fast pace by going to your local track and run a 65 second 400; then repeat that for 52 laps total!
Andre holding week old Hendrix. Proud Dad and amazed by the new addition in his life!
11/23/21 TUESDAY. TEMPO. After the warm-up mile or so: 4′ T pick-up (2′ easy) – 12′ (4′ easy) – 7′ Tempo…..continue with run. Those pick-ups are at “comfortably stressed pace”; about what you can hold for 10K.
11/24/21 WEDNESDAY. STRENGTH TRAININGCIRCUIT. Goal to include something with hip hinge movement (swings/DL), Back work, a squat, something overhead, abdominal work
Deficit KB Sumo Deadlifts
TRS L/R Deficit Reverse Lunges
Inverted Row
BB Wipers (use 45# Olympic bar if you have one; 85-105 lbs on it; work up to 145# weight
Stationary Weight Plate O’Head Hold (25#, 35#, or 45# plate)
DGB /DB Sit-up and Reach
X 15 Swings
Farmer Carry / 2nd round do KB Bottom-UP Carry
11/25/21 THURSDAY. SPEED-WORK. (Thanksgiving day). At a track is best. See if you can hook up with others on this Holiday morning for one of our standard workouts:
8-10 x 400 (on 1:30 if running sub 6-pace; on 2:00 if running sub 7 pace; on 2:30 if running sub 8 pace; 3:00 if running the 400’s over 9′ pace).
No official Saturday HR/XT/SPRINTS due to Holiday weekend. Consider a RRGrade Run on what will be a good weather day.
KeesTraining 