All of us will be modifying or skipping workouts this week with the increase in unhealthy smoke throughout the nine counties. You’ll be able to safely get in strength and indoor stationary bike, ERG training until we see clearer days.
Meanwhile, the track races continue in Europe – with a number of outstanding performances without spectators during the virus pandemic. The sixteen year old 5000 meter world record, held by Bekle, was broken recently by a very talented, disciplined, and engaging JOSHUA CHEPTGEI, 23 of Uganda by two seconds.
Cheptgei has been on an ever-improving roll in cross country, the roads and track. This 5000 meter race was held in Monaco and Cheptgei ran the latter part of the race ahead of the pack to finish in 12:35.36, which works out to 4:03.7 per mile for an average of 60.43/ lap and a final 4:03 1600 meters.
He trained mostly on his own in Uganda with solo workouts on egg-shaped grass track which has a two meter difference between the highest and lowest points! There is only one tartan track in Uganda. It demonstrates again what one can accomplish with solid coaching, the drive that Joshua has, and family support. A remarkable young athlete.
8/25/20 TUESDAY. TEMPO. After a good mile or so warm-up run you’ll get in:
4 X 5′ at 5K effort level tempo runs alternated with 4′ recovery easy runs. The time period approximates one kilometer to 1200 meter distances – to improve running fitness.
(But skip this workout day if the day is too smoky)
8/26/20. WEDNESDAY. STRENGTH TRAINING day with Workout #55.
8/27/20 THURSDAY. SPEED-WORK day on the trails, roads. After the solid warm-up and 5 x 15″ pick-ups. Two rounds of: (3 x 45″ intervals ( 1′) – 3 x 3′ (3′).
8/29/20 SATURDAY. HILL REPEATSand STRENGTH training. Get in 1.5 miles of steady running, 6 x 15″ pick-ups on the flat. (Note, you can do repeats at our Olivette Seminary College site off Seminary Drive. ). Hill Repeats: 3 Rounds of: (30″ i.e., “Short” – 15″ i.e., Sprint – 1′ i.e., “half” – 1:45 i.e., “long”).
Lightning and thunder Sunday 4 am in the morning. What a wind and light show that blasted my sleep time! With another week of hot weather see if you get in morning workouts to avoid chronic endurance training in warm temperatures. You can get in the strength training; only takes 20 minutes.
8/18/20 TUESDAY.TEMPO workout, or if this is a better day for Hill Repeats for you; go ahead and get a dozen strong repeats in of varying time lengths. After your warm-up mile and six 15 second quick cadence pick-ups go into a 4′ steady effort (4′ easy) – 12′ (6′ easy) – 4′ pick-up (4′ easy).
8/19/20 WEDNESDAY. STRENGTH DAY. Another OTM workout #3. I believe that having the watch as your companion with solo workouts to keep you going works well. I suggest that you look over the list of exercises that follow each set of swings; know them and have your KB’s or DB’s in place: the clock keeps going so you don’t want to be fumbling for your weights. If you are not up for the timed workout, simply proceed at a more moderate pace – but get it in.
Notes on OTM Workout #3: You’ll be doing 20 total reps for the Mtn Climbers.
Left foot STEP-UPS, keep the left planted on the step, the right trailing drops back into a reverse lunge position, with the KB or DB in right hand drive up the trailing right leg, knee to chest; repeat for 5 reps. Do the same on the opposite side after the next set of swings.
8/20/20 THURSDAY. SPEED-WORK. you’ll be basically alternating 400’s and 200’s. After your warm-up mile or so and 15′ pick-ups. Five rounds of: 2′ at 400 pace (3′ easy) , 40″ (1′ easy).
8/22/20 SATURDAY.HILL REPEATS and STRENGTH workout. If you’re running a solid run this day include the hill repeats on a good rolling trail run.
If you missed reading the benefits of the Trap Bar Deadlift (TBDL); it’s in last week’s blog! I’ll be posting OTM Workout #2 this week; very helpful if you’re short on time or find it helpful to have a “training partner”, i.e., the stopwatch. I also posted a “regular” Workout #53. If you’ve missed several weeks of the blog, take some time to review the sample workouts and training tips. Get ready for another week of training!
8/10/20 MONDAY. OTM #2workout for those who train on Mondays. You have a choice of OTM 2 or doing the Wednesday Workout #53; depends on your time and how much other activity you’re doing that day.
8/11/20 TUESDAY. TEMPO workout. After the usual warm-up mile or so warm-up on trails or roads run the pick-ups at a steady “comfortably stressed” pace; not race pace, but controlled quality and do: 8′ pick-up (5′ easy) – 6′ pick-up (4′ easy) – 4′ pick-up (4′ easy). Light stretch after the run.
8/12/20 WEDNESDAY. STRENGTH DAY. WORKOUT #53. There is a new exercise “Offset KB Push-ups” in this workout: place the KB tipped over with the handle pointing away from you, place your right hand on KB, left hand on the ground, and do 5 push-ups. For the next round you’ll do 4 offset push-ups with the left hand. The “Muay Thai Side Planks”: rest your weight in side plank position, on your left forearm and side of left ankle; bring your knee towards your chest and chin area while simultaneously bring your right hand down towards the right knee as if you’ve grabbed someone behind the neck and your bringing his head down to the right knee, repeat 10 times. Do same on other side.
8/13/20 THURSDAY. SPEED-WORKOUT. After the usual mile warm-up and four 15″ quick cadence pick-ups get in 10 x 40-45″ intervals with (2′ easy running between each rep). It’s about the time period of running 200 meters.
8/15/20 SATURDAY. HILL REPEATSand STRENGTH work. After the warm-up run, 20 mtn climbers, R/L Lunge Torso Rotations get in: 15″ HR ( jog down easy) then right into 45″ HR (jog down recovery), then a 1:30 HR ( jog down easy). Repeat 4 Times.
We’re into August, the Summer is going quickly so it’s time to switch into the next gear to complete a mini-goal this month to spice it up and give you a goal. This could be a particular distance run (doesn’t have to be an ultra, could be a 10K or half; depending on your base), bike ride, cruise through a practice triathlon-just to do it, or a local two day adventure!
8/4/20 TUESDAY.TEMPO workout to be carried out a “comfortably stressed” effort level: under control, on the edge, but not racing. After the usual warm-up mileage: ( 7′ pick-up (5′ easy running) – 6′ (5′ easy) – 5′ (5′). You’ll gradually work up to one and two mile efforts at 10K race pace.
8/5/20 WEDNESDAY.STRENGTH with WORKOUT #51 with a format of an “On-The-Minute” (OTM) session. I introduce the OTM workout so the stopwatch can serve as a “training partner” when exercising by yourself. Select your kettlebells for swings and goblet squats. Format: Start your stopwatch, complete your first set of 10 swings followed by 5 push-ups; rest until the clock reaches one minute; then begin the next round, and so forth. Workout will be done in eight minutes. Can finish off the workout with a one-minute Rack Carry and Trap Bar Deadlifts.
8/6/20 THURSDAY. SPEED-WORKOUT on the trails, fire roads or roads. After the warm-up mile or so carry out 4 rounds of: ( (45′ fast cadence run (1′ easy run – 1:45 (2′)). Similar to running 200’s and 400’s.
8/8/20 SATURDAY. HILL REPEATS and STRENGTH work. Get in 12 hill repeats ranging 15″ to 45″. Note, if you are running distance on Saturdays you may want substitute the Wed strength session because it’s shorter. WORKOUT # 52.
Note, when executing the Thrusterscome down to a solid half squat, thighs parallel to the floor; then a powerful thrust upward and shoot kettlebells or dumbbells overhead. Probably use more weight than with standing presses because of the leg assist. 2) you can use a broomstick, weighted bar or staff for the Lateral Bar Dips. Emphasis is on smooth lateral movement; if you’re moving to the right you’re going to hold the bar in the left hand and drop deftly by your right foot, then reverse direction and do the same to the left side. When you’re doing the Swing Clean to the rack position you’ll likely “slap” the kettlebell as you bring it to the rack position. It will take practice to flip it around the wrist, not out to the front and flipping it over resulting in a slap finish.
TRAP BAR DEADLIFT
The Trap Bar Deadlift (TBDL) is one of the easier and safer all-out strength lifts for novice and experienced weight training enthusiasts. One stands inside the hex bar shape, keeps weight close to the midline and strengthens the quads, gluten, hamstrings, back, trapezius and grip.
It’s a simple movement, similar to picking up two suitcases and coming up to an erect posture. The Conventional Barbell Deadlift (BBDL) is one of the three lifts ( also bench press and squat) that make up the Powerlifting competition that requires more technique and places the back in a bit more compromised angle with shear forces. We all use the deadlift movement picking up things from the ground daily from light to heavy; good to get into the habit of doing it correctly.
The TBDL places less stress on the spine and requires less mobility in hips, ankles and back. The center of mass is inside the hex shaped bar and close to midline. The TBDL handle grips put the hands and arms in a more neutral, rather than pronated position, perpendicular to the bar with the shoulders externally rotated. That keeps you from inwardly rotating the shoulders (rounded shoulders – not good). The TB can be used effectively for overhead pressing because the neutral hand position is better for shoulder health.
Start by standing inside the hex bar, pull shoulders slightly back, arms at your sides, squat down with an arched back and grip the handles directly below the shoulder line. The back is in a solid extension, i.e., proper arch, with head simply an extension of the spine. Engage the lats (pulling shoulder blades slightly back and down, brace the torso tight, arms at full locked length ( no “play” in the arms); picture pressing your feet flat through the floor and stand erect. There is less chance of hyper lumbar extension ( leaning backwards with the weight – another no-no) which can be tough on the lower back discs.
The hinge movement, kettlebell swing, TBDL and loaded carries complement each other to develop a strong athletic body. You learn the hinge movement standing 12″ from a wall and push back until the butt touches the wall with a slight bend in the knees; then snap forward. I have you learn the kettlebell deadlift first because the KB is between the feet, close to the body midline with the handle within easy reach when you squat to grasp it. Kettlebell swings help your deadlift groove the hinge movement; you get to move through hinge motion with a weight load. Regular swing repetitions builds the entire posterior side, back extensors and help drive power to your TBDL. ..( see last paragraph is below first photo).
Below, Judi executes the Trap Bar Deadlift with her bodyweight or more: the starting position, midway, (note that she maintains back arch), and finishes with erect posture. Note, how the hex shaped trap bar keeps weight load close to the her midline. Makes for a safer lift.
The loaded carries, i.e., Farmer Carry, Rack Carry and Waiters Carry serve to safely acclimate your body with time under tension (TUT) prior to diving into a variety of lifts by strengthening your entire body – and fitness once you can carry fairly heavy weights. Then the Turkish Get Up movement, which is paced more deliberately ties the upper and lower body together while emphasizing core and shoulder stability.
We changed ride from Friday to Th for Chelino Valley road with Gerald, so we don’t interfere with Friday ride.
I am so very sad to pass on distressing news that Gerald Aganza’s wife, Kat, passed away this last week. Many of you who know Gerald expressed interest in helping him in some way to lend support through this very tough time. I thought A Gerald Go Fund me page would be so helpful for him so he can deal with the costs that are piling up during this tragic time. It provides a vehicle for friends and family of Kat and Gerald who live far away to reach out and help where it is needed.
I’ve emailed the link to most of you in our workout groups; I’m not sure how to put the link up in WordPress yet; hope to do that soon.
I will be taking him out on a ride on THURSDAY on Chelino Valley Rd, starting from the little schoolhouse about a half mile in from the east end of that road. Time tba. Gerald and I both have birthdays on the same day of 7/31/20; won’t be much of a “celebration”, but will be good to get out for a ride to Tomales and back (or shorter; it’s 16.5 to Tomales) with friends in a beautiful area. Let’s see if some of you can make it.
You’ll do well to get in two strength day sessions if you’re emphasizing swim-bike-run during this Summer; you pick the days that best fit your schedule. Could be a Monday/Thursday, Tuesday/ Friday or Wednesday/ Saturday; it’s good to spread out the sessions. Those of you who are getting in more sessions can focus on including more Swings and Turkish Get-Up sessions, which could be 10 x 10, or 5 x 10 Swings on the minute (OTM) followed by two Get-Ups on each side.
7/27/20 TUESDAY . TEMPO pick-ups. After the warm-up mile and some 15″ pickups do: two rounds of:
((5′ (5′) – 4′ (4) – 3′ (3′)) during your trail or road run. The 5′ and 4′ pick-up at 10K pace; the 3′ at 5K pace.
7/28/20 WEDNESDAY. STRENGTH day. WORKOUT # 49. After your shoulder and hips mobility warm-up with halos, dislocates, and hip bridges:
X 10 Swings – Rack Carry 1:30 (note carry is 30″ longer; may have to use lighter kettlebells; should be breathing /working through those last 20-30 seconds)
X 15 Swings – x 8 Deficit Deadlifts
X 15 Swings – Waiters Carry 1:30 ( might have to do one arm at a time instead of double KB)
X 10 Swings – X 6 R/L Side Plank DB ” Sweep and Reach“
X 15 Swings – x 12 Leg Raises ( keep low back to the ground throughout the set)
X 15 Swings – Farmers Carry 1:30 ( okay to be working hard with all-out effort, fighting for grip, holding erect posture, breathing hard)
X 10 Swings – X 5 R/L KB Clean & Presses (don’t rush it, hold press at top with good lockout, bicep a brief pause)
X 5 Heavy Swings – X 5 Goblet Squats ( in down position butt at 6 O’clock, elbows inside thighs, pause for a “1000-1” count at bottom; drive feet through the floor coming up)
X 5 Heavy Swings – Weighted Plank 1” ( keep body straight as a board, lock knees, on forearms)
7/30/20 THURSDAY. SPEED – WORKon the roads, fire roads or even trails. After the mile or so warm-up you’ll do three rounds of: (3′ (3′) – 1:45 (2′) – 45″ (2′) )
8/1/20 SATURDAY . STRENGTH day. WORKOUT #50. Some new variations I’ll give verbal descriptions or may find on YouTube.
X 10 Swings – X 9 Push-ups ( can be done on an incline ( such as counter top), stair step, or flat)
X 10 Swings – X 8 ” “
X 8 KB DEFICIT DEADLIFTS (can stand on two blocks of wood or cement bricks, weight plates. This exercise will make you increase ROM in hips and back, work hamstrings, use modest weight)
X 10 Swings – X7 Push-ups
X 10 Swings – X 6 Push-ups
X 8 R-L sids DB/or KB “Plank Drag”
X 10 Swings – X 5 Push-ups
X 10 Swings – X 4 Push-ups
X 5 Reverse Lunge & O’Head Split Squats; a set for each leg. ( Hold KB overhead w/ left hand. Step back w/ left foot, lowering into a reverse lunge. Without moving feet your feet, straighten your knees to stand up (kinds of an in place squats); up-down, up-down, each time your right thigh is parallel to floor, then back up). Then do 5 reps on right side)
X 10 Swings – X 3 Push-ups
X 10 Swings – X 2 Push-ups
X 5 Heavier swings – X 12 “Hollow Body” KB/DB Pullovers ( lying on your back, raise both feet few inches off the ground, slightly bent arms overhead while holding weight and do 12 pullovers while holding position. Keep slight bend in your elbows as you do the overhead rows.)
X 5 Heavier Swings – X 5 R/L Standing Presses
X 5 Heavier Swings – X 6 R/L Side Plank “Sweep & Reach” with light DB
X 5 Heavier Swings – X 6 DBL KB/DB Romanian Deadlifts to Row ( Standing with feet shoulder width apart, knees slightly bent, hold two KB or DB at your sides. Keeping arch in back, lats tight, push butt far and hinge torso forward. Hold position with good “brace” with a bit of stretch in hamstrings. Then row the KB or DB from arms length up next to your hips. Lower the weights and straighten back up. Repeat 5 more times. )
Workout #50. Refer to text for exercise descriptions
Back in town after enjoying time at Sunriver near Bend with my son’s and daughter’s families – a much needed time for a morale boost. We had our own rental house, kept away from other vacationers and were mostly outside for bike rides and swims in the river. Sunriver is wonderful for families and features miles of dedicated bike paths for safe riding; we took the grandkids on daily rides. Before we went out of town I got myself tested for COVID-19; came back negative.
PLAN FOR THIS MONTH: You all, of course, kept your strength training and runs or cycling going during last week. I’ve posted quite a few workouts and rotating in key exercises for variety and the occasional new one. I’m going to try and safely rotate in one to two members of our group once or twice per month so you can get a refresher on kettlebell technique and and a shot in the arm to keep motivated – and for me to say hello to each of you.
We’ll hold the sessions outside in my front yard safely spread out; seems to have been working well with the first round of group. Some of you will come on a Monday, Wednesday or Saturday; been mornings for now but some may only make an evening (after the heat of the day); depends on everyone’s schedule. We’ll work it out. We’ll cover the workouts on a donation bases.
Remember, that when you’re short on time for a Monday or Wednesday strength workout; maintain consistency with a modified session of 10 x 10 Swings, one set of 8 Goblet Squats, one or two sets of push-ups and a right/left side Turkish Get-Ups.
7/20/20 MONDAY . STRENGTH TRAINING with WORKOUT #47 (This workout can be done on Wednesday; depends on your running and work schedule)
Note the new variation for back training and rear deltoids: EZ CURL BAR BENT ROWS. This exercise can be done with a straight bar, dumbbells or kettlebells. Bent over at the waist to almost horizontal position with slightly bent knees, arch and brace your back; then “row” the bar from arms length to close under the ribs. Repeat for eight reps. Use a weight you can handle with good form.
I try to include an exercise for your back, legs, an overhead press, abs, chest; I do include more exercises for the back – posterior side than anterior side. One of the best exercises for your back extensors are swings, that’s why I include them 5-7 days per week; they also improve cardiovascular fitness.
7/21/20 TUESDAY. TEMPO pickups. After a mile or so warm-up run , get in two rounds of ((3′ (3′ or so), 3′ (3′), 5′ (5′)). Keep the effort level at 5K pace. Adding in changes of pace during a run ( or bike) certainly improves your fitness; running at the same pace every day keeps the base going, but putting in those pick-ups improves your speed and fitness.
7/22/20 WEDNESDAY . STRENGTH TRAINING with WORKOUT #47 ( same as on Monday).
7/23/20 THURSDAY. SPEED WORKOUT on the roads or trails. After the usual mile plus warm-up run and 10 second pick-ups, include three rounds of : (2′ (3′) – 1′ (2′) – 30″ (1′)). Rest breaks with easy running are a bit longer due to the quality – at under 5K race pace.
7/25//20 SATURDAY. STRENGTH and /or HILL REPEATS workout. WORKOUT #48. This is a bit shorter workout with the key lifts and carries you should be well familiar with and part of your arsenal of productive lifts. I will always be rotating more exercises in future workouts.
Workout #48
I have you do a limited number of reps for Clean and Press so keep each rep solid with a pause at the top. the reps should be executed without shaky straining; you’ll improve the weight used over time: takes consistency and patience. Should work up to a 35# plate on your back for the weighted plank.
A few more workouts for this week; we’ll be out 11th – 19th , so next week can easily pick up workouts from past postings that you’ve no doubt written down on 4×6 cards for retrieval; or look up past postings.
7/7/20 TUESDAY …TEMPO workouts; not too long time period of pickups (4′), but still improves oxygen uptake and fitness. After a mile or so warm-up you’ll spread out the 4′ pickups:
4 X 4′ (4′) and run them at 5K effort.
7/8/20 WEDNESDAY.STRENGTH work with Workout #45.
X 15 Swings – 8-10 Push-Ups. Can be done on ground or incline; keep good form without strain.
X 15 Swings – x 5 Goblet Squats
X 10 Swings – x 5 Left Swing Cleans, + go right into 1′ Rack Walk after 5th clean ( keep upper arm close to your Lats: that’s your support)
X 10 Swings – x 5 Right Swing Cleans, + go right into 1′ Rack Walk after 5th clean.
X 10 Swings – x 8 Deficit KB Deadlifts ( use moderate weight: you’re working on range of motion by going into a deeper squat; similar to getting down to flip a tire – it’s lower down)
X 10 Swings – x 10 R/L Alternate hand-to-foot V-Ups ( 20 reps total)
X 10 Swings – x 6 R/L KB or DB “Gorilla Rows” ( your in Bent Row position with feet bit wider than shoulder width, set yourself with flat back, reach down to KB and “row” it up to lower rib and down. Alternate right and left for 6 on each side. Should be able to use good weight.
X 10 Swings – x 5-8 PVC pipe, or broomstick O’Head Squats. You can stand on 2×4 or any slight heel lift so you can execute a full squat with PVC overhead if ankles and/or hips are tight.
X 10 Swings – x 10 Push-Ups
7//9/20. THURSDAY. Some SPEED-WORK on the roads or trails. After the mile or so warm-up run:
Three Rounds of: (2:10 (3′) – 1:45 (2′) – 45″ (1′)) with each interval run a bit faster than the previous one.
7/11/20 SATURDAY. STRENGTH workout #46 and HILL REPEATS. After the warm-up run get in your strength work, then follow with about a dozen hill repeats of various lengths.
A very full Monday here; will be updating this evening after getting this week’s posting started.More to come on keeping one motivated, one’s overall approach to fitness and putting it in the big picture.
6/30/20 TUESDAY TEMPO.. Longer, i.e., about mile repeats. After the usual mile or so warm-up you’ll be getting 3 x 8 minutes (4-5 minutes easy running; or even spread out the recovery time). Run each rep at about 10K race pace: controlled and “comfortably stressed” effort.
7/1/20 WEDNESDAY . STRENGTH day with swings for fitness. Workout #43.
7/2/20 THURSDAY . SPEED WORK. Descending ladder workout . After the warm-up mile or so: two rounds of (4:30 (5′), 2:30 (4′), 1′ (2′). Each interval is run a bit faster, allow good recovery between intervals.
7/4/20 SATURDAY. STRENGTH work and hill running. A bit shorter workout to get in so you can get on with July 4th celebration. Play safe, Marin has its biggest increase in virus cases.
This memoir by Deena Kastor is well written and I found it captivating. She began running at an early age, found she had talent for the sport. She trained hard, but not necessarily “smart.”….On the verge of quitting , she took a chance on legendary coach, Joe Vigil, who had started the first professional distance-running team in the U.S. At his Colorado training center, she encountered the notion that shaping her mind to be more encouraging, kind and resilient could make her faster than she’d ever imagined possible.” She experienced tough training, thrilling victories, and disappointments that hurt, but came back to persevere. Deena Kastor set a number of American records in the half marathon, marathon and won the bronze medal in the marathon at the the 2004 Olympic Games in Athens.
Be ready for a warm week, I suggest you get in your endurance training in during the early morning hours to avoid excessive heat. You are more apt to stick with your routine when it’s during the coolest time of the day.
6/23/20 TUESDAY . TEMPO pickupsfor today. After a mile or so warm-up get in 3 x 4′ pickups at 5K-5M race pace with about 5′ recovery running between reps. The four minute time period will improve your running fitness efficiently and similar to 800’s – 1K repeats. Concentrate on a relaxed upright posture with about a slight 10 degree forward angle at the ankle level, faster leg cadence and relaxed jaw and arm muscles.
6/24/20 WEDNESDAY .STRENGTH DAY plus dynamic kettlebell swings for muscle endurance fitness. The “PALYCE” (Pam/Alyce) workout.
x 10 Swings – X6 R/L Lunge Torso Rotations (with knee of trailing leg just off the ground)
x 10 Swings – X 8 Deficit KB Sumo Deadlifts ( your standing on blocks 4″-6″ high; modest weight)
x 10 Swings – X6 “Plank KB/DB Pull Throughs” (6 reps with each hand)
x 10 swings – X4 Left, Clean & Press – Reverse Lunge (with arm o’head)-to kneel – to stand
x 10 Swings – X4 Right, Clean & Press – Reverse Lunge (w/ arm o’head) to kneel – to stand
x 10 Swings – X5 DBL Kettlebell Swing Cleans (emphasize hip hinge to snap forward)
x 10 Swings – X 8-10 Push-Ups (can be on flat, incline or push-up handles)
x 10 Swings – One minute DBL KB Rack Carry
x 10 Swings – x 8 Deficit KB Sumo Deadlift (modest weight: longer range of motion)
x 5 heavier Swings – x 12 Leg Raises
x 5 heavier Swings – X 5 R/L Standing Presses ( pick weight you can handle; no straining)
6/25/20 THURSDAY.SPEED-WORK day on trails or roads. After mile or so warm-up run: do
5 rounds of : ( (2′ (2′), – 1′ (2”) – 30″ (2′))
6/27/20 SATURDAY. Hill Repeats and strength day. Workout #43.
KeesTraining 