update: SATURDAY HR/XT/LOADED CARRIES…are on for tomorrow! Big group showing up, so bring masks, social distance…
A late posting today due to many meetings and “must do’s” that had to be attended to. Weather looks good for this week so your training and workouts should go smoothly. Keep at the January Kettlebell Swing Challenge, even if you have to reduce the number of swings; get in the daily routine.
1/12/21 TUESDAY. TEMPOworkout. After your usual warm-up mileage the focus on very steady, high aerobic capacity, but controlled effort. Do 4 rounds of 5′ tempos (3′ recovery jog).
1/13/21 WEDNESDAY. STRENGTH TRAINING. In addition to the daily swings that are part of the Challenge; this day includes the extra exercises.
X 10 Swings – X6 R/L Lunge Rotations (your eyes should follow your hand while it makes it sweeping arc rotation).
X 10 Swings – X5 R/L KB Clean & Press
X 10 Swings – X7 KB Deficit Sumo Deadlifts ( working here on deepening your squat while maintaining your arched and braced back)
X 10 Swings – X 8 R/L 1-Arm DB/KB Rows ( use forward stance position, or kneeling with one knee on a bench or box while maintaining arched back)
X 5 Heavier Swings – X8-10 Push-Ups
X 5 Heavier Swings – X 12 Leg Raises
X 5 Heavier Swings – X 5 DBL KB/DB Front Squats ( perform a two-handed swing to “rack” both weights, then perform a good form squat with a “braced” frontside and tight abs. )
Finish with 3 sets of 15 swings if you are you acclimated to the 100 rep routine.
1/14/21 THURSDAY. SPEED-WORK. Emphasis on roughly the time period of a 400 for 8 minute pace runner; adjust accordingly. If you are able to run on a track, do so; otherwise, run the reps by time on the flatter fire road or trail.
10 x 2′ (2:30)
1/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am at Seminary College off Seminary Drive. Arrive early to get in your warm-up run and mobility exercises. As always, have your mask, maintain social distance (we have the space galore), and when performing swings, exhale away from others.
Coming so far: Judi, Shirley, Jack, Kevin, Linda, Ari, AJ plus 2, Elizabeth, Tom plus friends …
Update, 2:27 pm: Joining in for SAT HR are: Judi, Shirley, Linda M, Kevin P, the Vallas (3), Denise, AJ, Hans
We now have 2021 in full swing; it’s time to take up a January Challenge to get your training habit established again after missing days during December. I posted three levels of the Challenge to choose from on last week’s post. I will be also adding a moderate Swing Challenge interspersed with key exercises to supplement those Swings.
COMMENT ON TRAINING on this blog. A reminder about the workouts I post on this blog and to whom it is directed. It mostly directed to the Masters (age 40 & over), those juggling work and family while making time to get in training for their sport and workouts. Members of our workout groups have only limited time and energy for achieving their sport goals and maintaining body health, lean body mass (LBM) and strength. Those reading this blog who are younger and fitter can simply add sets and reps as they see appropriate.
The workouts may be short because, as you age, engaging in more frequent and briefer training sessions to maintain LBM has been found to work: not training to fatigue, but come away energized. I’ve noticed after age 70 that I lose strength more quickly than during years 60-69 and 50-59; the more frequent and briefer workouts work well to hold onto muscle tissue ( LBM) and keep me energized. A workout may consist of only KB R/L Clean and Presses, (1,2,3) for two to three rounds; then the next day Kettlebell Swings and two TGU’s; next day Push-Ups and Swings on-the-minute (OTM); then Loaded Carries (Farmers Carry, Rack Carry, Waiters Carry) for one minute each. The brief workouts can last from ten to twenty minutes. Carrying out long workouts, e.g., an hour or more usually require one to two days of solid recovery which limit time for your sport.
I have included a number of key exercises in 90% of some 100 workouts; that’s to save time and give productive results. It usually includes Time Under Tension (TUT) with Loaded Carries ( a safe way to build overall basic strength), lifting something overhead ( presses, Waiters Carry), trap bar deadlift ( hip hinge/squat movement), kettlebell swings ( explosive movement, posterior side development, fitness), and the top core exercise – the Turkish Get Up ( TGU). Pretty well covers it for general preparedness for sport and health and fitness.
1/5/21 TUESDAY. TEMPO. After the warm-up mile or so you’ll run a steady paced “comfortably stressed” intervals at roughly 10K down to 5K effort levels of: ( 8′ tempo (5′ recovery) – 6′ (4′) – 4′ (3′) – 3” (2′)). The main thrust of the quality portion of the workout is to keep the pick-up at high aerobic, but controlled level.
1/6/21 WEDNESDAY. STRENGTH WORK. This is in addition to the January Challenge.
The “X20 Jumping Jack DGB Presses:” you hold DGB in front at chest level; press the DGB overhead as you jump feet out to the side; then back down as feet come together…When doing DBL KB Front Squats “brace” your torso , tighten your lats and abs, pause at bottom of the squat with each rep.
1/7/21 THURSDAY. SPEED-WORK. After you mile warm-up steady run plus 6 x 10″ quick cadence pick-ups you’ll take on the equivalent by time for 1000 – 600 – 200 repeats. TWO ROUNDS of:
(5′ interval (4′ easy) – 3′ (3′) – 1′ (2′))
1/9/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. ( let’s see what the weather will be for Saturday; looks promising). Held at Seminary College off Seminary Drive, Mill Valley. Arrive early to get in your warm-up run and be ready to go by 8 am at the exercise stations.
LMK if you will be attending by early Friday. Joining in so far are: Linda M, Judi, Shirley, Kevin, the Vallas (3), Denise, AJ, Hans.
JANUARY KETTLEBELL SWING CHALLENGE & more:
DATE NOVICE REPS INTM REPS TRAINED REPS
Mon, 1/4/21 15 15 45
Tue, 1/5/21 15 20 45
Wed, 1/6/21 15 20 45
Thu, 1/7/21 20 20 50
Fri, 1/8/21 20 25 50
Sat, 1/9/21 20 25 55
Sun, 1/10/21 25 25 55
Mon, 1/11/21 25 25 55
My introduction, tips and guidelines are posted on the previous week’s posting.
First goal is to train your body to acclimate to a daily routine with just one exercise – the Kettlebell Swing. The reps are at first, conservative if you’re new to executing them daily. That means the effort, muscular work. and possible soreness tend to accumulate so pay attention how you are doing after day three, four and five.
You can make adjustments by changing the weight of the kettlebell, change the number of sets and reps to reach the daily total without losing form. You can get in your reps, e.g., 25 reps with 2 sets x 10 reps, 1 x 5; or 5 x 5. Don’t lose form because the kettlebell Swing is a dynamic, explosive movement finishing in a “vertical plank” position with muscles tensed and strong pursed lips exhale.
You will need to figure out what time of day works best for you. Get in the brief warm-up you’ve learned at our workouts. The routine should take very little time.
Half way through the month you will notice an increase in general muscle tone and posterior muscle awareness.
Update (Friday 5:10 pm: SATURDAY HR/XT: It is a go for Saturday! Hans, Shirley, Judi, Kevin, AJ, Elizabeth K, ….any others checking in with me?
Those of you who were not quite able to stay with the Christmas Kettlebell Swing Challenge can take it on during January – New Year’s January Kettlebell Swing Challenge ( see first week plus posted below)
12/29/20 TUESDAY. TEMPO. After the warm-up mile get 4 x 4′ tempo pieces at 5K pace with 3′ recovery between each 4′ piece.
12/30/20 WEDNESDAY. STRENGTH TRAININGday. Note that the reps posted are fairly modest; feel free to adjust to your level of strength and fitness. The main goal is to get the workout in and be sure to get in the swings.
x 15 Swings – X 6 R/L DB Plank Rows
X 15 Swings – X 6 R/L Kneeling Torso Rotations
X 15 Swings – X 5 R/L DB/KB Split Squats
X 15 Swings – X 5 R/L Presses
X 10 Swings – X 8 R/L Alt Hand to Foot Toe Touches
X 10 Swings – X 7 Deficit KB Sumo Deadlifts
X 10 Swings – 1′ Weighted Plank
X 10 Swings – 8-10 Push-ups (either on ground or on incline)
12/31/20 THURSDAY. SPEED-WORK. After a warm-up mile and 6 x 10″ pick-ups for quick cadence warm-up do three rounds of: ( (2 x 45″ (1′), 1 x 2:30 (2′))
1-2-21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am Workout is on….at Seminary College off Seminary Drive area. Arrive earlier to get in warm-up run and be ready to get in the hill Repeats at 8 am. LMK if you will be attending, bring a mask and wipes. If not comfortable coming to the workout, I understand. LMK if you will be joining in on the workout. Bring mask and sanitizer. Exercise stations will be spread a good six feet apart; stay separated while running the hill repeats.
joining in for Sat: Hans, Shirley, Judi, Kevin, AJ, Elizabeth.
Start your New Year’s Kettlebell Swing Challenge for 2021. If you missed carrying it out during December; turn your attention to January and pick a doable level of reps, because executing your swings daily involves accumulating fatigue. You can get the reps in one, two, three days, but your body will be aware of the daily effort and accumulated muscles work. Again I suggest using the foam roller and stretching to keep your posterior muscles “rolled” and loose.
If the reps do hit you, remember to either lower the kettlebell weight, or get the count done with more sets of fewer reps: never strain to get in the reps. If you begin to lose form during a set, stop: recover and complete the next set with fewer reps. Always maintain control by adjusting rep counts and/or the kettlebell weight.
JANUARY KETTLEBELL SWING CHALLENGE 2021
DATE NOVICE REPS INTERM REPS EXPERIENCED REPSBEGINNERREPS
A brief posting this morning; will update later: busy week coming up! You are all heading towards the finish line getting in those daily Swings for the Christmas Kettlebell Swing Challenge during the busy month of December.
12/21 45 Swings-Novice 85 Swings Experienced
12/22 45 ” 90 Swings
12/23 50 ” 95 “
12/24 50 ” 95 “
12/25 55 ” 100 ……Whoo Hoo! made it to Xmas…finish the month!
12/26 55 ” 100
12/27 60 ” 100
12/28 60 ” 100
12/29 65 ” 100
12/30 65 ” 100
12/31 70 ” 100
notes: This will be the tough week to get in those reps on any day. If it seems a bit much on a particular day; reduce the weight of the kettlebell , or reduce the number of reps in a set, e.g., from 20 down to 15, 10 or sets of 5 reps. Rest appropriately between sets.
Sometimes the total number of reps may not be completed; the goal to get in reps daily. If you need to, complete fewer reps of Swings, but get in some volume for the day!
Take care of your muscles sometime during the day after the workout. Stretch the hamstrings, quads , hip area followed by foam roller work up and down your backside. Then you’ve taken care of the “equipment” to be ready for the next round of Swings the next day.
You are learning a great deal about how your body responds to the Challenge. You’ll sort out the best combination of sets and reps that works for you. Don’t let your form turn sloppy, focus on each rep; don’t execute “casually”; pretend the weight is over 60#, remember to tighten your body during the hike portion and at the top at the “vertical plank” position.
12/22/20 TUESDAY. TEMPO.After the warm-up mile or so get in 2 x 7 minute steady-pace intervals at 10K pace with 5′ recovery jog in between. You are acclimating your cardiovascular system to race pace in graduated doses. The trick is to apply the stress load so it builds your fitness and not break down.
12/23/20 WEDNESDAY. STRENGTH TRAINING. Workout to be posted for this week.
12/24/20 THURSDAY. SPEED-WORK. Some of you are running on MV bike path where I have each half mile painted…Do warm-up run to north end of bike path/Blithedale; run pick-up .5M (across from 2nd bench along path); .5M easy ( to 1M marker); .5M pickup to 1.5M marker (almost to under Richardson Bay overpass); .5M easy to 2M marker ( a small tree/bush on right); .5M pick-up to south end of bike path and back to 2.5M marker, a bit north of Mikes Bikes area); .5M easy to 3M marker by street sign (Coho?) just before pedestrian crossing by seaplane area; .5M pickup to just over second bridge; then .5M pickup to 4M marker by bench on left side by The Redwoods complex….jog recovery back to car.
Or, do by time on another course with 4 to 4:10 pick-up/ 5′ recovery jog for four reps.
12/26/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. . Not to be held this day: raining Friday night – and it’s the day after Christmas.
A picture taken at the train station in the Hague by one of our workout group, Allen Biggs, featuring a two decker bicycle storage area. Citizens bike from home to the train station , take a train to work and back; then cycle home. Fun to see how the cities cater to cycling for transportation.Bet you haven’t seen a four lane escalator for bikes going in and out of the train station?
For some reason my posting for this week did not go through last night; just learned of it now. So I am writing it up again tonight. Bear with me. We are juggling multiple “to-do’s” today and the rest of the week; I’ll update in spurts starting with this week’s Kettlebell Swing Challenge reps.
I know that the reps are modest for a number of you partaking in this Challenge; the idea is to be able to carry out the DAILY reps. That is the challenge: getting the number in, be it a few or many. You can add Goblet Squats and Push-ups in between sets, but get in your daily total of swings. Carry out the reps with proper form and explosiveness; do with more sets of fewer reps to get it done.
Mon 12/14: 30 reps for Novices 70 reps for Experienced
Tue 12/15: 35 reps 70 reps
Wed 12/16: 35 reps 75 reps
Thu 12/17: 35 reps 75 reps
Fri 12/18: 40 reps 80 reps
Sat 12/19: 40 reps 80 reps
Sun 12/20: 40 reps 85 reps
12/15/20 TUESDAY. TEMPO..For today’s workout it is a repeat of running the 6 x 800 meter loop course (2′ recovery jog) you’ve found on the fire roads, track or even a trails, or for those running over 25 per week, 3 x one mile loop course (3 minute recovery). You run over a familiar course to practice even pacing at a strong, but controlled effort. Gradually the reps will be run more evenly as you become better at pacing, more fit and familiar with your loop. There is comfort and a practical aspect to using the same course over and over so you can compare consistency in pacing.
12/16/20 WEDNESDAY. STRENGTH DAY workout. (see photo of white board).
12/17/20 THURSDAY. SPEED-WORK.
12/19/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. At Olivet Seminary College off Seminary drive. Arrive early to get in your warm-up run and be ready to roll at 8 am. Yes, you’ll be getting up in the dark, but there will be good light as you run your warm-up. Those of you still on track with the Christmas Kettlebell Challenge will get in your Swing reps during the last portion of the workout.
LMK if you will be attending; so far: Lisa, Judi, Jill, Kevin, Shirley, …
Remember to use your mask, keep a good distance apart during the exercise stations and during your hill repeats. All of California is experiencing an outbreak of COVID so we need to maintain our separation during the workout. If you are not comfortable coming to the workout, I understand.
INTERNATIONALRESULTS: New World Record for the half marathon was set in Valencia, Spain last weekend along with a very deep field for the Valencia Marathon producing new course records. Few races are held during Covid, but there have been a few strongly contested major races held for the elite fields only around the globe. This has brought out remarkable depth in both the men and women’s fields; everyone is looking for events to run.
VALENCIA HALF MARATHON. Geoffrey Kamworor’s WR Half marathon time of 58:01 was dramatically lowered by Kibiwott Kandie (57:32) AND three others: Jacob Kiplimo (57:37), the World Half Marathon title winner in October; third was Rhoned Kipruto (57:49), who ran 26:24 10K in January. Kenyan Alexander Mutiso, claimed fourth in 57:59. The pace was intense as they hit 5K in 13:37, 10K in 27:25 ( how many good runners can run a 27:30 or better 10K), 15K (9.32 miles), 20K (12.42 miles) in 54:42. Some eight broke one hour and 20 under 1:06:00.
Dibaba Genzebe took the win in 65:18 ( just under 5′ pace) leading six under 1:10:00. Emily Sisson was one second off the American record with 67:26 in fifth place.
VALENCIA MARATHON: The Trinidad Alfonso Fnd and billionaire supporter, Juan Roig ,had six million dollars to produce the event and attract a first class field which insured a very competitive race. The elite field was very impressive attracting many fast runners: 4 under 2:04:00, 30 under 2:10:00, 65 under 2:18:00, and 71 under 2:20:00! Evans Chebet took the win with a new CR of 2:03:00.
…more to come
The elite women’s field drew six under 2:20:00, 20 under 2:30:00 and 37 under 2:37:04 or sub-6 pace. Peres Jepchirchir ran a solid 2:17:18 for a new course Record! However, the controversy over the shoe improvements by Nike,
Finish time improvements continue at a record pace and finally Adidas has come by with the AdiosPro in answer to the Nike Vapor Fly. Numerous records have been broken with the advancement in shoes during the last two years. Restrictions are beginning to be put into place regarding shoe design and materials. Will be interesting to see if restrictions can be placed on shoe design; the Nike version definitely provides an advantage.
Nicasio Reservoir is very low! Beautiful weather but the drought is in full swing.
UPDATE 12/9/20: Change has been constant all year; it continues this week with more restrictive COVID policies going into place Tuesday. However, with our group of less than twelve attending the SATURDAY HR//XT/Loaded Carries, that we are outdoors, are well spaced and wear masks; we can safely continue. Let’s see how the weather will be for Saturday.
The Saturday morning group joined in with the virtual Santa’s Run at the Promenade by Chrissy Field after doing Hill Repeats and weights!
I will continue with the Wednesday outdoor workouts with groups of two people at 7:30, 8, 8:30 and 9 am.
The Christmas Kettlebell Swing Challenge continues this week with the daily routine of increasing kettlebell swings until Christmas day. ( see last week’s blog for the week’s sets and reps. ). I will be posting the rest of the month soon and tips for getting through the Challenge. The idea is to learn how to get in the daily reps – and keep it going! Each person will learn how to manage their energy and time to get this done during busy season.
12/8/20 TUESDAY. TEMPOday. After the warm-up mile or so get in 4 sets of 5 minute tempo pick-ups at 5K effort.
12/9/20 WEDNESDAY. STRENGTHday and the routine for this week. Keeping with your daily routine of 25 (Novice) or 55 reps (Regular kettlebell practitioners) for Wednesday, you’ll see I’ve added some exercises to this day’s program.
X 10 Swings – X 5 R/L “Thread the Needle” or “Lunge Torso Rotations”
X 10 Swings – X 6 Deficit KB Sumo Deadlift
X 10 Swings – X 8-10 Push-Ups (on the ground, on DB’s, or on incline)
X 10 Swings – X5 Goblet Squats (with good pause at bottom with butt at 6 O’clock)
X 5 Swings (with heavier KB) – X 8 L. Muay Thai Side Planks
X 5 Swings ” – X 8 R. Muay Thai Side Planks
X 5 Swings ” – 1′ Weighted Plank
Finish with 2 x 3 reps of Trap Bar Deadlift or DBL KB or DB Sumo DL
12/10/20 THURSDAY. SPEED-WORK. After a good warm-up run and 6 x 10″ quick cadence sprints prior to running:
8 x 45″ (1:30).
12/12/20 SATURDAY. 8 am. HILL REPEATS/XT/LOADED CARRIES, at Seminary College, off Seminary Drive. Arrive early to get in warm-up run. ( we’ll see what the weather holds for us by Friday to see if it is a go).
CHRISTMAS KETTLEBELL SWING CHALLENGE
DATE NOVICE REGULAR
Monday, 12/7/20 20 reps 50 reps
Tuesday, 12/8/20 20 55
Wednesday, 12/9/20 25 55 ( see Wed workout above for the “extra”)
Thursday, 12/10/20 25 60
Friday, 12/11/20 25 60
Saturday, 12/12/20 30 65
Sunday, 12/13/20 30 65
Monday, 12/14/20 30 70……………
Break out with e
notes:
The goal is to get in a single exercise daily routine – during the busiest month of the year. If you can schedule it in, get it done every day; the rest of the year will be easier.
You’ll learn a great deal about yourself: the time that works best for you, figuring out the combination of sets and reps so you can keep the daily workout going, add your foam roller work after the session or later in the day on your backside to take care of the back, hamstring and butt muscles – and be ready for the next day.
Vary the sets and reps to get job done as needed in order to maintain proper form. Don’t let your technique sway from a strong explosive movement with strong short exhale with tongue behind pursed lips, coming to a “vertical plank” position with knees locked, butt cheeks squeezed tight, abs tight, arms locked straight at shoulder level while squeezing your forearms and crushing the kettlebell handle. The KB should pass through at knee height; no lower so you work on your “hip hinge” and avoid doing a squat. The Swing is not a Squat, and the Squat is not a Swing.“
Prior to the day’s set of swings, do your strap shoulder warm-up, some light slow-paced goblet squats, hip raises and halos.
If sets of 10, 15, or 20 reps become too much on a given day; do part of the workout with sets of five reps.
UPDATE 12/4/20:KETTLEBELL SWINGS DECEMBER XMASS CHALLENGE for the month of December is back by request.The goal is to build your daily reps based on Pavel, the Russian Special Forces specialist, who introduced kettlebells to the US during the 1990’s ( I took class with him in 2002; then several more until certified by the staff from Pavel’s organization, Strong First.
The eventual goal is get in 100 swings, seven days per week and five Turkish Get Ups on each side -until it’s like brushing your teeth daily. Pavel has written an instruction book, Simple and Sinister which focuses on the Kettlebell Swing and Turkish Get Up (or simply Get Up). Our fitness group should be able to get in 5 days per week because your also focusing on running, cycling, swimming and weight training. Getting in swings, get – ups, some goblet squats and trap bar deadlifts, will give you “general preparedness” for all activities, sports and general strength for daily living.
The reps will seem low for the daily routine, but I’m giving you time to adjust to daily swings; some of you may be only getting in the reps and sets two-three days per week. It will be an adjustment to performing them daily; a conservative volume daily will add up in effort and results.
The other part of the challenge is to get in the fairly brief workouts during the busiest month of the year. You have to figure what time of day works best for you.
The XMAS CHALLENGE will be posted below).
Please take care of yourselves by wearing the mask and minimizing contact with others, the increasing numbers of COVID -19 cases are truly frightening. …..You can , however, safely train outdoors; we have the beautiful open space to run, bike and swim to keep our sanity and stay in shape!
12/1/20 TUESDAY. TEMPOon the track, fire roads, or trails. You can carry out the two rounds of the workout after a warm-up mile or so:
2 x ( 6′ (3′) – 5′ (3′) – 4′ (2′))….run them at “comfortably stressed
12/2/20 WEDNESDAY. STRENGTH TRAINING.
TWO rounds:
X 10 Swings – X 5 R/L KB Clean & Presses
1′ Farmer Carry
X 10 Swings – X 12 DGB Situp & Reach
X 10 Swings – X 6 R/L Alternating DB/KB Gorilla Rows
1′ Rack Carry
X 10 Swings – 8 Deficit KB Sumo Deadlifts
X10 Swings – X6 R/L DB Plank Row
1′ Waiters Carry
12/3/20 THURSDAY. SPEED-WORK. After mile warm-up and 6 x 20″ pick-ups.
Four Rounds: ( ( 5′ (3′) – 1′ (1′))…..about 600 – 200. Run at 5K and mile pace.
12/5/20 SATURDAY. HILL REPEATS/XTRAINING/LOADED CARRIES. 8 am start at Seminary College off Seminary drive. Arrive earlier and park along Seminary Drive to get in your warm-up run.Bring your mask as usual and keep social distancing during the runs and lifts. I wipe down the weights and kettlebells, but bring your own small portable sanitizer for after the workout.
LMK if you are joining in, so far: Hans, Judi, Alexandra, Shirley,
KETTLEBELL SWINGS DECEMBER XMAS CHALLENGE 2020
Some of you reminded me that we need to get rolling on the Challenge again for 2020!
Update 11/25/20: Saturday Hill Repeats are a go. So far coming: Kevin, Judi, AJ, Sally, Hans, TJ,
Here’s to your safe and modified Thanksgiving; perhaps enjoy a good run or ride that morning because the weather will be unseasonably good for any outdoor activities. You can do so safely: your outdoors and maintaining social distancing. After the outing in the Marin outdoors you can enjoy the Thanksgiving celebration with your immediate safe pod.
11/24/20 TUESDAY. TEMPOworkout. After the usual warm-up mile or so do two rounds:
( 3′ (2′) – 5′ (3′) – 7′ (4′)). Hold that steady “comfortably stressed pace”; the 3′ and 5′ at 5K effort and the 7′ length at 10K pace.
11/25/20 WEDNESDAY. STRENGTH day workout called the PALYCE (for Pam and Alyce). I am having trouble putting up whiteboard with the workout for week of 11/23/20…
X 10 Swings – X 6 R/L Lunge Torso Rotations ( work to even up the ROM on the right and left sides)
X 10 – X 6 Deficit Sumo Kettlebell Deadlift ( keep weight moderate and work for an extra deep squat. It will work the butt/hamstring area where runners sustain injuries)
X 10 – X 6 KB/DB “Plank Drag” ( work to hold your torso and legs square to the floor while holding the push-up plank position)
X 10 – X 5 R/L DGB/KB Reverse Lunges (step backwards so that you end up in a split squat position with the trailing leg bent at the knee and the weights straight in line with your shoulders. Coming back up to starting stance works the quad and buttock muscles which provides strong hip extension for running and hill training. )
X 10 – 30″-1′ Weighted Plank ( can be done in push-up position or on fore-arms)
X 10 – X 10 Push-Ups
X 10 – 1′ Rack Carry ( stay erect, don’t lean back; rather concentrate on engaging i.e., “bracing” your back
X 5 heavier swing – X 6 Deficit KB Sumo Deadlifts
X5 ” ” X 12-15 Leg Raises ( keep low back touching the ground )
X5 ” ” – X L/R Standing KB Presses ( or DB) ( remember to pause at the top of the press)
X5 ” ” – X8 DB Burpees ( each time you bring your feet forward in one motion, land them just outside of your hands)
Finish with Trap Bar Deadlifts 3 X 3-5 reps.
11/26/20 THURSDAY.THANKSGIVING DAY RUN. Take a break from speed-work and go to a trail run that Marin has to offer and get in 4,6,8 or 10 miles; the weather will be fine.
11/28/20 SATURDAY. 8 am. HILL REPEATS/CROSS TRAIN/LOADED CARRIES & SPRINTS. The workout is on for Saturday. Meet Seminary College off Seminary Drive. Arrive well prior to the start, park along Seminary Drive by the entry road and get in your warm-up run.
TRAINING Tip, adding a course. 800 meter or 1 mile loop for timed repeats -to be run twice per month..
Find a grass, fire road or path loop (or use a track if you have access to one) to lay out an 800 if you run an 8-minute pace or slower; a mile course if faster than 8-minute pace. Doesn’t have to be a flat course but can be a slightly rolling terrain. Over the upcoming months run the course twice per month for speed-work and pacing practice, but always at controlled tempo effort.
Run the 4 x 800 meter set with two minute rest in between reps.
Run the 3 x mile repeats with a 3-minute recovery in between reps.
Keep a log of your workouts and see how you progress with running the reps within 1-5 seconds of each other. Your time will be more consistent with time and practice as you learn how to pace the loop course. It provides a fitness producing workout, develops your perceived effort running and pacing. the
SATURDAY workout is on. Bring your mask and LMK if you are attending.
I have included two strength workouts for this week: you can do the “regular” length workout or a shorter version. I’ve found with increased endurance training I need to offset the muscle mass and strength loss with key lifts: trap bar deadlifts, goblet squat, swings and loaded carries. Just a few key lifts are essential to maintain LBM ( lead body mass).
Anticipate the cooler mornings by setting out the appropriate clothing the night before so you don’t bail on your workout. You’ll be more likely to get up and delve into your workout if you have the workout clothes set out the night before. It reminds me of the saying, “There’s no bad weather, only bad clothing.” But then again, with rain forecast for Wednesday; you’re on your own but do in garage or under any overhang out of the rain..
11/17/20 TUESDAY. TEMPO. You’ll get in your 1.5 mile easy then do: 1 x 20 minute steady pace at a “comfortably stressed pace”; equivalent to a distance of a 5K or so.
11/18/20 WEDNESDAY. STRENGTH DAY. This one will be on your own at home; no workout in my front yard this week due to rain. I have posted the “regular” workout, and add an at home workout with fewer exercises.
Workout #53:
SWINGS PUSH-UPS
X 10 9 (can be done on an incline, e.g. against a railing, side of kitchen sink or table if needed
X 10 8
X8 DEFICIT KB SUMO DEADLIFTS
X 10 7
X 10 6
X 8 R/L DB/KB PLANK ROWS ( keep torso square to the floor as do your rows)
X 10 X 5 Right Offset Push-Ups ( can use a DB or KB on its side, or yoga block)
X 10 X 5 Left Offset Push-Ups
X 8 DB/KB “THRUSTERS”
X 10 X 3 Push-Ups
X 10 X 2 Push – Ups
X 5 Heavier Swings – X 12 LEG RAISES (keep low back touching the ground)
X 5 ” ” – X 5 R/L Standing Presses ( hold with pause at top of lift)
X 5 ” ” – X 10 R/L Muay Thai Planks
X 5 ” ” – DB/KB Bent Rows
WORKOUT for at home #2:
X 10 Swings – X 10 Push-Ups (either on the ground or on an incline to maintain good form)
X 15 Swings – X 5 Deficit Sumo KB/DB Deadlift (go for the deepening your squat position)
X 20 Swings – X 5 R/L Clean & Presses
X 5 Heavier Swings – X 15 DGB/DB Pullover Sit-up and Reach
X 10 Swings – X8 Push-ups
X 15 Swings – X 5 Deficit Sumo KB/DB Deadlifts (maintain flat back)
X 20 Swings – X 6 Deep KB Goblet Squats (pause at bottom for the “1000-1, ” count, butt pointed down at 6 o’clock, hamstrings touching calves; straighten up & arch the back)
X 5 heavier Swings – 10 Push-Ups.
Can finish with Rack Carry, Farmers Carry, Waiters Carry.
11/19/20 THURSDAY. SPEED-WORK. Get in about 1.5 miles of warm-up plus 6 x 10 second pick-ups; then launch into the equivalent of 6 x 800 at 10K down to 5K pace by running 4 minutes ( 2′ recovery jog between reps).
11/21/20 SATURDAY. HILL REPEATS/XTRAIN/LOADED CARRIES/SPRINTS. 8 am start. The workout is on. Meet at the usual Seminary College site off Seminary drive and arrive early to get in a warm-up run and be ready to do the first set of exercises and hill repeats. Weather will be cool. Bring your mask and any wipes if needed ( I have them also in the van).
Let me know if you will join in so I have a head count.
UPDATE on 11/13/20: SATURDAY HILL REPEATS is a go: rain stops at 3 am, so we should be good to go at 8 am. See you then! Let me know if you are attending.
Very full week for me so I’ll be updating the blog as the week unfolds. Be prepared for cold mornings and likely rain on Friday; we’ll see how Saturday Hill Repeats look later in the week.
11/10/20 TUESDAY. TEMPO run or do longer hill repeats. After the warm-up mile plus run 2 x 10 minute tempos at 10K race pace effort with 5′ recovery run in between.
11/11/20 WEDNESDAY. STRENGTH TRAINING. Workout for week of 11/9/20:
X 10 Swings – X 5 R/L KB Bottom-up Press ( use a light KB because this lift takes more balance and strength control. It is excellent for shoulder health, stability and forces good pressing technique)
X 15 Swings – X 6 Deficit KB Sumo Deadlift (emphasis on developing ROM with moderate weight)
X 15 Swings – 1′ RACK CARRY ( if a watch is not handy, count out 60 steps)
X 10 Swings – X 12 DGB Pullover Crunch & Knee Tuck
X 15 Swings – 1′ FARMERS CARRY
X 15 Swings – X 8 R/L DB Plank Row
X 10 Swings – X 4 R/L KB/DB Top Half Get-Up
X 5 Heavier Swings – 1′ Weighted Plank
X 5 heavy Swings – X 4 KB Heavy Goblet Squats ( can use DB held vertically with 2 hands)
X 5 Heavy Swings – X 8 R/L Muay Thai Side Planks
11/12/20 THURSDAY . SPEED-WORK day. After the usual warm-up run and six times 10″ pick-ups.
4 rounds of: (( 1:45 (2′) – 1′ (1′) – 40″ (1′))
11/14/20 SATURDAY. HILL REPEATS/XTRAINING/SPRINTS & LOADED CARRIES. 8 am. The workout is a go.
. Held at Seminary College off Seminary Drive by Strawberry. Arrive 20-30 minutes prior to the start of the workout, get in your warm-up run, go up the entry road to where I have the exercise stations and loosen up. After the exercise stations and hill repeats you’ll do the 30 meter pick-ups to improve leg turnover interspersed with Loaded Carries to build time under tension (TUT) and overall body strength. .
KeesTraining 