Summer is in full swing now that graduations have taken place; I’ve some creative examples of those celebrations! There’s a good possibility that some running and cycling events will take place in the Fall; now’s the time to lay the base if you are looking forward to participating in any of them.
Good daylight and more consistent weather will help you build the mileage consistency while maintaining the twice per week strength training. Remember that overall consistency with short workouts will pay off; it depends on your schedule. Getting in the extra long effort twice per month will keep your endurance level at the ready if preparing for a long distance run or cycling event.
6/16/20 TUESDAY . A more emphasis on Hill Repeats this Tuesday . After a couple of miles of warm-up:
Three rounds of (15″ repeat jog recovery back down then; 30″ repeat; jog back down recovery – 45″ repeat, jog back down; then 2′ and jog back down easy). The 15″ and 30″ repeats are more for power and speed – the weight training of running strengthening the quads, calves and Achilles. If you need a bit extra recovery between sets, add a couple of minutes of easy running.
Then repeat the workout two more times. The 12 repeats are followed by additional mileage to loosen up after the hill repeats.
6/17/20 WEDNESDAY. Strength Day. Can be followed by easy run. Workout #40:
x 15 Swings – x 8-10 Push-Ups
x 15 Swings – x 5 Goblet Squats with pause at bottom.
x 10 Swings – x 5 L. Clean swings to rack, after 5th rep do 1′ Rack Carry (keep upper arm close to body supporting weight with your lats with hand on center line of chest;
x 10 Swings – x 5 R. Clean Swings to rack, after 5th rep do 1′ Rack Carry.
x 10 Swings – x 12 Leg Raises
x 10 Swings – x 8 KB “deficit” Sumo Deadlifts (means standing of two steps, blocks of wood, or weight plates 4-5″ off the ground. Increases range of motion (ROM) on your deadlift.
x 10 Swings – x 3 (L. Clean & Press – O’Head L eft leg Reverse Lunge to Kneel then back to Stand.) Repeat three times. Emphasizes shoulder stability and last part of Get-Up. May have to use conservative KB weight to be able to come to standing after kneeling.
x 10 Swings – x 3 (R. Clean – Press – right leg Reverse Lunge – kneel and back to Stand. )
x 10 Swings – x 8-10 Push-Ups.
6/18/20 THURSDAY . SPEED-WORK. Get in some miles of warm-up; then during the rest of the run you’ll be running shorter intervals equivalent to about a 200. Do 12 x 50″ (2′ easy running in between each rep). Or, you can space out the 50″ repeats over 2-3 miles; just get in good recovery between reps because with the higher quality intervals you’ll require more time between reps.
I’m done with this wind, but it should lessen this week. As for Covid-19, from the information I’ve recently read we are not yet out of the woods in Marin County. So keep wearing your mask, doing the correct distancing and hand cleaning.
How is your consistency with your home workouts coming along? Yes, the challenge of working out solo is not easy but you can help yourself by starting each day with a set warm-up routine: there is comfort in a familiar routine. This applies to pre-race warm-up and having a game plan for execution. You’ll have a better idea if you complete the entire workout or modify the volume after doing your halos, light clean and presses, hip bridges, bird pointers and goblet squats. After several minutes of “getting in” the warm-up and you’ve started your swings you’ll know how the workout is going to unfold.
If you do have an “off ” day, complete a shorter workout, but get it in so you maintain consistency. By acclimating your body and mind to regular workouts your body adapts and becomes “addicted” in a positive sense.
6/9/20 TUESDAY TEMPO on the roads or trails and on hills. Two rounds of (2′ (2′), 3′ (3′) and 5′ (5′)).
x 5 Heavy swings – Light DB (or water bottle) Side Plank Sweep & Reach
x 10 Swings – X 6 KB/DB R/L Step – Ups ( or hold KB close to you by the handle with two hands)
X 15 Swings – 8-10 Push-Ups ( can be on an incline or flat ground; however it makes for smooth reps)
x 5 Heavy Swings — x 8-10 KB/DB Deficit Sumo Deadlifts ( stand on two blocks or bricks or wheel weight plate) Puts extra stretch on hamstrings and range of motion)
x 10 R/L 1-arm Swings ( remember to put other arm at 90 degree boxer block position to counter upper body torque)
6/11/20 THURSDAY. “TRACK” on roads or trails. Doing repeats of 400/200’s today. After warm-up mile or so: 6 x :
(2′ (2′), then 1′ (2′)).
6/13/20 SATURDAY . STRENGTH TRAINING/ HILL REPEATS. You’ll get in about a dozen hill repeats: 4 X (15”- 30”- 45” -1:30).. Can precede the HR with a shorter Substitute Workout #1 (I accidentally put in last week’s blog; reposted here).
Note that I put in the 1-arm Front Squats as a substitute lift for the Goblet Squats. Requires good form and improves core at same time. Workout shouldn’t take much time to complete. Great for a day that your energy is low, or you’re short on time
TRAINING TIP: Making sure you get in the Loaded Carries (LC) to build your muscle strength and stamina to carry out the Get-Up: they are tied to success with the Get-Up. The Waiters Carry, for example is especially important to develop shoulder stabilizer. You should be able to hold it for one to one and a half minutes which is about the time period you’re holding your arm up with the kettlebell as your body moves underneath it. The Rack Carry builds muscle endurance in the mid-back area strengthens your “shield” torso for holding Cleans and Clean and Presses.
The Farmer Carry gets you used to the body being under full load that strengthens legs, pelvis area, back, grip and legs. Work it up to 1:30 in time. You’ll acclimate your body to working under TUT which will make your commander
The LC build your time under tension (TUT). Take the Waiters Carry , If you can’t walk with a weight in a controlled fashion.
Wow, here we are in June – Dipsea month! What a different tone in our local running community with the race cancelled; however, we are fortunate that we can enjoy running in our beautiful open space and trails. Having access to outdoor exercise for walking, running, cycling, weight training and being close with Nature, we have it easier than most people in the country.
Some of the group want to start up our Saturday workouts at the Seminary location, but we need to see if campus is still closed or not. Those who live nearby can check if they are letting people on the property.
I am also posting Stinson Beach / Menlo Park Gym workouts because they have the Concept II Row/Erg machine or another model; another very productive fitness tool. STNB/MENLO PARK Workout #3: it works the wind and power!
Row 200 – Waiters Carry for 60 steps or 1 minute
Row 200 – Farmers Carry 1′ /60 steps
Row 200 – Rack Carry – 1’/ 60 steps
Row 200 – x 12 Leg Raises, or hanging kneed tucks from chin bar,
Row 200 – x 8-10 Push-ups ( can be on or incline; even with a weighted vest
Row 200 – x 8-10 Single or double KB/DB Sumo Deadlifts
6/1/20: MONDAY. SWING routine, keeping it simple and short.
x 15 Swings
x 10 Heavier Swings ( next heavier weight forces attention on technique; especially hip hinge and snap. Today’s routine ups the reps from 5-10 )
x 15 Swings ( with regular KB)
x 10 heavier swings
x 15 Swings
x 10 Heavier Swings
6/2/20 TUESDAY.TEMPO workout. After a good warm-up on a trail or road running, there will be a focus on 4 x 4′ pickups (4”-5′). You can easily mix up flat or upgrade terrain. The 4-6 minute pickups will improve your CV fitness; similar to running 800’s – 1200’s.
6/3/20 WEDNESDAY WEIGHT TRAINING Routine for the day. Remember to definitely get in your warm-ups for shoulders with Halos, Dislocates, internal/external band rotations.
WORKOUT #37 with varying rep counts:
x 10 Swings – X 6 L/R Lunge Torso Rotations
x 20 Swings – X 8-10 Push-ups ( flat or on incline)
x 5 Swings – X 3-5 DBL KB Cleans x 2 two rounds
x 10 Swings – X 5 R to L Plank DB pass through
X 20 Swings – X 8-10 Push-ups
x 5 Heavier Swings – X 20 Wipers (with barbell, staff, broomstick or PVC pipe
X 10 Swings – R/L Clean & Press (1,2,3)
x 20 Swings – X 5 DBL KB Front Squats (FSQ)
x 5 heavier Swings – Farmer Carry 1′ or 60 steps ( your goal is to work up to half your body weight in each hand). It is a safe “walking plank ” exercise that puts the entire body under tension to strengthen traps, grip, legs, back, hips.
6/4/20 THURSDAY. TRACK type workout by time on the trails or roads. After the usual mile or so warm-up run you’ll do two rounds of:
(2 x 30″ (1′), 2 x 1′ (2′) , 2 x 1:30 (2′))
6/6/20 SATURDAY Workout ( or do on Friday or Sunday if running long on Saturday). correction: 6-6-20, not 5-5-20.
Sometimes one’s energy may be a bit low due to lack if sleep, overtraining or a stressful life situation; then it’s prudent to either rest or do a shorter strength session. Here’s another option you can substitute for the planned workout, and if need be, cut it back even more.. Substitute Workout #1:
Substituted 1-arm Front Squats instead of more Goblet Squats in the routine: forces one to automatically use good technique. Should be able to go through this session within a relatively short time. Each Swing ends with total body tension and a short strong exhale through pursed lips and with tongue against the backside of your teeth, tight abs , tensed arms, butt; knees locked/ for that brief moment at the top of the swing.
Updated 5/25/20: I accidentally hit “tab” and deleted a good portion of the posting. I will continue with it again tomorrow.
It’s to be a hot week, time to get in your workouts in the early am; that helps you stick to the program. Some of you are not morning people; after sunset may work better for you for your training. So the days you are low on energy simply cut the workouts shorter, but get the basic swings in. It’s about consistency starting with at least two days per week of strength training and working up to building your swings about five days of swings.
5/25/20 MONDAY . WORKOUT #32 Emphasis on SWINGS to gradually build up to five days per week of at least 50 swings, working up over time to 100 reps. Remember to execute each rep with power and full tension, tight abs, at the top of each rep and strong exhale with tongue pushed against the backside of the teeth and pursed lips.
x 10 Swings
x 15 Swings
x 5 Heavier KB swings
x 10 Swings
x 15 Swings
x 5 Heavier Swings
x 10 Swings
x 15 Swings
x 5 heavier Swings
x 10 Swings
1′ plank with weight on back, working up to 45#
5/26/20 TUESDAY . TEMPO pickups after a mile or so warm-up. Put in 4′-3′-2′ (2′ easy run between reps); then 3 -5 x 1′ hill.
5/27/20 WEDNESDAY. Weight training Workout #33. After Halos, in/out rotation/external band x 5, Bird Dogs x 8 R/L. and Hip Bridges x 5 with 3″ holds.
x 10 Swings – x 3 Goblets ( with 1000-1 pause at bottom of each rep)
x 10 Swings – x 8-10 push-ups (can be on ground, or incline)
x 20 Swings – R/L Lunge Torso Rotations. x 6
x 5 Heavier Swings – R/L Standing KB Presses x 4 with control
x 10 Swings – x 4 R. one-arm KB (or DB) O’Head Squats w/ pause/hold at bottom of each squat.
x 10 Swings – L. one-arm KB O’Head Squats w/ pause/hold at bottom
x 20 Swings – DB Plank Row R/L x 8
x 5 Heavier swings – DBL KB Sumo Deadlifts
x 10 Swings – 8-10 Push-ups
5/28/20 THURSDAY “TRACK” on the roads and/or trails. After the mile or so warm-up: 8 x 1:45 (2′)
As California opens up a little more starting on Monday, May 18; you’ll be able to drive to running and cycling venues, instead having to do so from home: more options for some great workouts.
Sample idea if pressed for time: Remember that you shorten your workout if time or energy is an issue with 5-10 (x 10 swings) followed by 2 x (1,2,3) Clean & Presses. These complex exercises (those that hit multiple muscle groups) give you most bang for the time spent. Get in a short routine instead of skipping the full workout because it keeps you consistent and the body thrives on consistency. Your goal is to get your body “addicted” to requiring some exercise on a daily basis. For more on what are the ingredients for a successful regular exercise routine is highlighted in John Gardner’s ” Positive Addiction (he’s the author of Reality Therapy). I heard him at one of the best sports medicine seminars held in conjunction with The Silver State Marathon, 1978 near Lake Washoe; a tough run at altitude.
5/1920 TUESDAY.Medium length pickups during your 5-7 mile run. After one mile or so of warm-up: 4 x 3:30 pickups with easy 2 minute recover pace between each pickup.
5/20/20 WEDNESDAY get in your next workout WORKOUT #30Two rounds:
x 10 Swings – x 7-10 Push-ups ( can be slight elevation or up to a counter)
x 15 Swings – x 4 L. Clean to Rack Squat to Press
x 10 Swings – x 4 R. Clean to Rack Squat to Press
x 15 Swings – x 6 Single or DBL KB/DB Kettlebell Deadlifts
x 10 Swings – x 12 Leg Raises or Wheel Rollout. Rnd 2: x7 Push-ups
5/21/ 20 THURSDAY “TRACK” Workout on the trails or roads.
4 x 3:30 pickups at 5K pace ( 2′ easy running);
4 x 30″ hill repeats.
5/23/20 SATURDAY Workout #31.
Popular run distances in detail:
1 km = 3280.84 feet; .62137119 meters
1 M = 1.609344 km
5K = 3.1068560 miles (run distance in Sprint triathlon, Olympic distance on track)
8K = 4.970965 miles (the “metric 5M) 5M = 8.04672 km
10K = 6.2137119 miles ( official track (25 laps) and road racing distance)
12K = 7.4564543 miles (international XC distance, Bay To Breakers and other races)
15K = 9.320568 miles (“metric 10 miler”); 10M = 16.09344 km
Having a bit of a problem keeping images on the blog correctly; I need to learn updated version of WordPress with its number of changes.
I was just able to connect to the Internet so I can get started with the posting for this week. Today we start the week with inclement weather which can change one’s attitude for getting in the workout session.
A TIP regarding motivation to get in the morning or afternoon workout when you are not feeling up to it. First of all, know that many athletes need the extra will power to get the workout started; that’s the difficult part. But it helps to have your set brief active mobility warm-up routine; then decide how the main workout will go. I’ve interviewed top runners who tell me they don’t decide how long the run will be until ten minutes into run, by then you’re likely motoring along and the cobwebs are gone. If you find you’re very “off” , or have little energy, it may be a day to cut the run short and head home to take in a needed recovery day.
The watch can be your training partner. If you’re scheduled to do a strength or skill session, do your warm-up, then set up your Gymboss type timer to go buzz every minute or interval you require. The clock becomes your “partner” for the workout. For example, to get in the daily 50-100 swings; set up the timer to buzz on the minute (OTM). Complete a set of 10-15 swings, plus an exercise such as a few push-ups, then start your next set OTM. That will keep you going; before you know it, you’ve completed the session within ten minutes!
5/11/20 MONDAY …building on your swings for reps. Get in sets of ten reps on the minute (OTM) as discussed above. Should get in 50 reps and if you have the background compete 100 reps. Can include a few push-ups and Goblet Squats after a few of those swing sets.
5/12/20 TUESDAY ...TEMPO pickups type workout. After the warm-up mile or so, get in a 5′ steady surge followed by easy 5′ of running; then 2 x 4′ (4′ easy) and a 3′ pick-up (3′ easy). After the workout get in your stretching while muscles tissue is warm.
5/13/20 WEDNESDAY .STRENGTH day. WORKOUT #27
x 10 Swings / x 5 Halos; x 10 Swings / x 15 Goblet squats; x 10 Swings / 60″ or 60 step Rack Carry; x 10 Swings / x 8 KB Deadlifts; x 15 Swings / Standing R/L Standing Presses; x 20 Swings / 60″ or 60 steps Farmer Carry; x 10 Swings / x R/L KB or DB 1- arm rows ( the exercise that is like “sawing wood” while kneeling one leg on exercise bench or leaning on a support about knee level.
a change in swing reps for you along a few key exercises; I include something dynamic, a squat, something overhead , and a carry. if short on time do #28 below. Swing to keep you track for establishing a daily dose of swings. The Clean & Press can function as a stand alone complex exercise targeting multiple muscle groups: hips, back, legs, shoulders and triceps. #28This Saturday workout can be moved to Sunday if you are doing a long run or ride to avoid over-fatigue, but if you plan on doing both; do the weights first. The Bulgarian or Split Squat you’re basically doing in lunge position (split squat) with trailing leg on a low step, or box about 5′ in height ,then doing lead leg squats with knee of trailing leg coming just short of touching the ground. Body weight should be plenty of resistance.
5/14/20 THURSDAY “TRACK” day on the trails or roads. After the warm-up mile or so, you’re going to include 6 x 1:45 pick-ups simulating the 400 meter distance with 2′ recovery running in between each rep.
5/16/20 SATURDAY ….any weight training precedes the run, and can be a short workout.
x 10 swings / x 8 Push-ups
x 10 swings / x 7 Push-ups
x 10 swings / x 4 Goblets Sq
x 10 swings / x 5 R. Bulgarian or “Split Squats”
x 10 swings / x 5 L. Bulgarian or “Split Squats”
x 10 swings / 1′ Plank
x 10 Swings / x 6 Push-ups
x 5 heavier KB Swings / KB or DB Sit-up & reach
x 5 heavier KB Swings / L Muay Thai or side plank leg raises
x 5 k heavier KB Swings / R Muay Thai or side plank leg raises
x 5 heavier swings / x 8 moderate weight KB Deadlifts
No excuse not to get your early morning run in when it is cool, calm and very little car traffic. Work on gradually building up your kettlebell swings from three, four, and five days per week along and maintaining your mobility moves which can be worked into the swings program.
5/4/20 MONDAY.Workout #24 “On The Minute” ( OTM) workout. Here’s where you start each set of swings OTM; you’ll have fewer reps of exercises because the clock keeps moving. This workout you can do when adding another day of swings and includes some extra mobility exercises. As you build on your reps for this extra day of swings you can stop at 40, 50 or 60 swings if not ready for the 100 reps total. That will come quickly; just a bit more taxing OTM method.
After you get in 8 Hypo-deadlifts, x 5 Halos clockwise and counterclockwise directions, and kneeling Bird Dogs R/L x 5; set your stopwatch, IPhone timer, or if you have a buzzer clock ,to start each set of swings OTM.
X 10 Swings – x 5 Strap or stretch band Shoulder Dislocates
x 10 Swings – x 3-4 Hip Bridges
x 10 Swings – x 5 Goblet Squats
x 10 Swings – x 3-4 R/L Lunge Torso Rotations ( go for the reach, coming to a “T” with your arms so you rotate your torso well.
x 10 Swings – x 8 Incline or regular Push-Ups
x 10 Swings – x 8 Leg Raises ( keep low back flush to the ground/mat)
x 10 Swings – x 5 very lightweight “Pouring the Water” , DB Laterals fashion, i.e., pinky fingers are a bit higher than the thumbs, and only going out to the sides at 30 degrees, elbows slightly bent, to shoulder height. An important shoulder health exercise for the inside of the shoulder muscles.
x 10 Swings – x 3 Goblet Squats
x 10 swings – x 6 Incline or regular Push-Ups
A shorter and timed workout to keep it moving. Not too long, not too short.
5/5/20 TUESDAY Pick-ups during your 5-6 mile run. After your warm-up mile and during the run: 1′ pick-up (1′ recovery running), 2′ pick-up ( 2′ recovery run), 3′ pick-up ( 3′ recovery run at steady pace). Then reverse the order with 3′ pick-up again, 2′ and 1′ pick-ups.
x 10 Swings – Hold Shiko-dachi/horse stance (very wide stance, grasp ankles on inside of legs , push elbows out against knees to stretch inner thigh muscles.
5/6/20 WEDNESDAY. WORKOUT #25….note, I had an error with the upload of #24; i think we had two #24’s.
5/7/20 THURSDAY.SPEED-WORK. speed-work by time on road or trails. Keep the interval pick-ups at 5K effort because you may be hitting some of them on the uphill portion; that is a plus, because uphill pushes develop leg speed.
1 x 2′ (2′), 1 x 3:30 (3:30), 1 x 4′ (4′), 1 x 3:30 (3:30), 1 x 2′ (2′).
5/22/20 SATURDAY ….Workout #26 – A:
One column goes down in reps, the other goes up! I did modify reps for certain columns so it’s to many or too few. You should be able to go through the routine in short order. This is for those who have the Concept II row machine- another option.
You’ve heard me emphasize the need for your joints to be able to go through their range of motion (ROM). Having that flexible ROM gives you strength and avoids injury when joints can go through their ROM. Here are three key exercises to keep you fluid through your ROM. ( From Simple and Sinister, by Pavel and the Strong First Kettlebell Course Manual).
Prying Goblet Squat helps to unlock the pelvis and hips ( along with “horse stance”/ Shikodachi that we do with our 100 swings routine); the Hip Bridge to stretch the hip flexors, the muscles on the top of the thighs that act like brakes for the glutes; and the Halo will stretch the upper back and shoulders.
Those of you bound to a desk will need to give attention to keep those hip flexors from shortening from prolonged sitting at a desk. The goblet squat will fire up those glutes when you go past parallel stance position.
The globlet squat gets Westerners used to being in a deep squat, strengthens the lower body and improves posture. While holding the kettlebell by the “horns” in close to the front of your chest and in upright standing position; maintain a neutral spine as your hips descend at the same rate. Bring the weight down, i.e., don’t just drop into the squat, while the knees track the toes. Your elbows stay inside your knees and your butt is in the 6 o’clock position while maintaining a flat back, i.e., don’t let your back round.
The “prying” exercise while in deep goblet squat. Your elbows are against the inner quads. Push your knees apart without letting your big toes and the balls of the feet come off the ground. Keep the chest up and stay tall without tilting your head back. Make your spine as long as possible. Stay down and breathe in a relaxed manner.
Start “prying” your hips apart by gently going back and forth and side to side like you do when you wedge a post loose. You picture “making your pelvis wider”. So many runners, cyclists and other endurance athletes are plagued with tight hips and lack of ROM; the globlet squat and “prying” help loosen the lower body. This is turn makes for more efficient running. A complimentary stretch is the one we do with each training session: the forward lunge torso rotation stretch; it stretches each leg’s hip flexors – and thoracic spine area.
As you ascend don’t let your tail rise faster than your head and shoulders. Lock your knees and contract the glutes at the top.
Hip Bridge gets you to activate your glutes and improve hip extension without hyperextending your back. Lie on your back, feet flat, knees bent about 90 degrees. Squeeze a soft pair of shoes between your knees. This will force you to brace your abs and to extend your hips instead of overarching your lower back. Grip the ground wit your toes, dig your heel in and lift the pelvis as high as possible. Hold it for three seconds holding the lift high, then come down and relax. Repeat five times. The goal is contract glutes strongly and briefly; not hold for a long time: you want strength.
Halos for loosening up the shoulders: hold a light kettlebell upside down by its horns agains your chest. Slowly move it around your head ( the handle will be on top when the kettlebell is behind you). Work up to progressively tighter and lower circles. When you go by your front side, pass by below your chin; then continue with the next rotation closely around your head. I have our group do “shoulder dislocates” with stretch resistance bands until they can bring their hands with a wider than shoulder grip over and back with a fluid motion.
4/28/20 TUESDAY.….TEMPO run. During your trail or road run get in 3-4 x 4′ repeats broken up with steady running in between. The 4’ pickup at 5K effort will boost your fitness translating to about a 1000-1200 meters depending on your pace.
4/29/20 WEDNESDAY. KB SWINGS & STRENGTH TRAINING. You can do a modified workout with the Swings and perhaps a few key lifts that include something overhead, squat, abs and a carry.
WORKOUT #23
x 10 Swings – x 6 R/L Forward Lunge Torso Rotations
x 15 Swings – x 5 Goblet Squats, with a definite pause at bottom
x 15 Swings – x 8 Push-Ups ( can be on incline on a step, bench,counter)
x 15 Swings – x 15 Wipers, w/ a metal pipe, broomstick, a staff
x 15 Swings – x 6 O’Head SQ w/PVC about 5′ length, broomstick; use a piece of wood, a weight plate, or slightly raised edge so you can do a full squat while holding weight overhead. Sometimes limited ankle flexibility hinders the full squat and shoulder tightness to hold the bar overhead can be an issue. That’s the reason for always getting in your halos circles and stretch band shoulder dislocates.
The goal is to always maintain your ROM (range of motion) for your joints; that’s different than stretching muscles.
x 15 Swings – 1′ Rack Carry or 60 steps. Can do single arm carry and switch arms after 30″
x 5 Swings – Farmer Walk , 60 steps or 1’
4/30/20 THURSDAY …… working in shorter intervals during your 5-7 mile run on fire roads or trails, or pavement with 3 rounds of: ( 1:30 – 1′ – 45”- 30″); don’t rush the recovery, but run for a while and then do the next interval followed by adequate recovery. The point is to work in faster cadence. ….If you do want to add your swings; do them prior to your running workout.
5/1/20 FRIDAY....prior to your aerobic workout, if you do want to simply get in your swings; do them prior to running. Can be 5 x 10 Kettlebell Swings; then save the longer workout for Saturday. It will be a good challenge to gradually work up to 10 x 10 or 7 x 15 or 5 x 20 swings, 5 days per week. Then it’s gradually working in the next heavier kettlebell in sets of 5 reps.
5/2/20 SATURDAY . Workout #24. I suggest getting it done first thing in the morning; then you’re free the rest of the day.
You can substitute using dumbbells if you don’t have the appropriate kettlebells. Any of the exercises you are not sure how to perform contact me at coachkeest@yahoo.com. I suggest , if possible, to obtain duplicate kettlebells in key sizes for the Loaded Carries and moderate kettlebell weights for alternating presses.( they’ll last a lifetime).
Remember to review the workouts posted on the last two weeks of the blog if you missed checking in. Write down on 4×6 cards the workout samples that appeal to you so you can rotate your exercises sessions. I encourage you to build up to executing 50-75 or so daily swings so you acclimate your body to that routine; then work it up to 100 in sets of 10 to 20 reps. You will adapt to that volume, no problem, if you do it gradually. Once you’ve achieved that goal, you don’t add more, but begin substituting sets of 5- 8 reps with the next heavier kettlebell. You’ll notice immediately that it challenges you breathing and fitness! Ladies gradually work it up over the months to using 45# (20 kg) bell: it is very doable! Men work it up to using the basic 24 kg ( 53#) , kettlebell and over time the 62 # ( 28 kg) kettlebell. That’s the goal.
4/20/20 MONDAY …Adding Swings plus some additional exercises. If you are used to 100 reps add the extra swings as needed. WORKOUT #19
x 10 Swings – x 4 Goblet SQ
x 20 Swings – x 10 Push-ups (can be on incline, or on flat; even with weighted vest)
x 20 Swings – x 12 Leg Raises ( keep low back flat to the ground; bend legs if needed)
x 5 Swings (heavier bell) – x 6 Front SQ
x 5 Swings – x 5 R/L KB / or DB Bottom-up presses
x 5 Swings – x 12 KB/DB Situp and Reach
x 10 Swings – x 8 R/L Plank Row
x 20 Swings – x 10 Thrusters
x 5 heavier swings – R/L Turkish Get-Up without weight or balancing a shoe on your fist of the arm that is up.
2/21/20 TUESDAY Basic Swings 50- 100 reps ( it’s not a contest)….if you run Tempo today do it after any strength training ; otherwise just do the tempo run and include 2 x 6′ long pick-ups during your 4-8 mile workout.
2/22/20 WEDNESDAY . CIRCUIT workout
2/24/20 THURSDAY . SPEED-WORK with shorter timed pickups by time and / or step count.
4/25/20 SATURDAY. CIRCUIT or just do HILL WORK
You’ll never guess her age. Some of you have a rowing erg machine, such as Concept II; if not set a bar to do x5 Inverted Rows or do c10 swings as a substitute. If you don’t have two kettlebells for the carry you can do 2×30” with each arm Can do this one instead of Sandy Birthday workout; you have options! You can use two different weight kettlebells or dumbbells for Farmer or Rack Carry; switch hands after 30” or steps. Or do 1-arm
2/26/20 SUNDAY ….Longer run….Keep that half marathon distance for endurance; or more depending on your base.
Here is a photo taking by Ken Lee during, I believe, during the 1980’s of the start of the National TAC US XC Championships on the Polo Fields in Golden Gate Park. An awesome sight! Picture a field of only fast runners from all over the country sprinting the length of the field and funneling down to a fire road! It was one of the most stressful and intense timing jobs we did with our Total Race Systems crew for a number of reasons. I do remember watching the field go bike halfway through the race; still as a close huge pack and deciding to quickly extend the chutes to handle the large volume of runners that would be crossing the line per minute! One guest runner was Steve Jones who had seta new marathon record of 2:08 and change at Chicago. The winner was Pat Porter, who I believe won seven or nine titles! Amazing ! ( I’ll look it up). In any case it was remarkable to see so much talent in one race.
A good weather week starting with Monday; getting outside for your runs, biking, and lifting routines will break up your week nicely, keep you fit – and dissipate some of stress that accumulates dealing with the Covid-19 Virus issue. It should be relatively easy to get in your strength and aerobic training while maintaining proper distance from others when; take advantage of the good weather for outdoor training time.
4/14/20 TUESDAY ...TEMPO during your 4-7 miler. Once you’ve finished your warm-up mile include 2-3 x 4 minute 10K pace steady tempo pace run( well spread out with 4 minutes of recovery running) .
4/15/20 WEDNESDAY.…strength day “TAX DAY WORKOUT” You may need to purchase 2-3 more kettlebells ( they will last your full lifespan and longer; certainly easily stored).
TAX DAY WORKOUT- Wednesday
Note, that you do the Clean and Presses so: 1 rep with left arm, then 1rep with right arm, and so forth. Avoid any straining or shaky arms.
A sample workout we all do at 8 am
4/16/20 THURSDAY... SPEED WORKon the road or flat stretch of fire road or trail. Emphasis will be on shorter intervals after your warm-up mile or so. During your run spread out: 4 x 45″ (1′ easy run), 2 x 1′ ( 2-3 easy run), 2 x 45″ ( 1′ easy run); repeat two rounds.
BONNE BELL 10K , February 1982- at the 5K split held on the much used 5K loop course at the Polo Fields area. Michelle Bush (#3) was the eventual winner. It was one of the first all-women’s races, had a large turnout and met with great enthusiasm. (Photo by Gene Cohn, who photographed many Bay Area races during the 1980’s-1990’s)
Saturday workout for 4/18/20. Use kettlebells, dumbbells when appropriate . The shorter workout, #18.
Workout #18: “Up Ladder, Down Ladder” (you can adjust starting number of reps for up or down the ladder depending on your fitness level.” it’s a type of routine that keeps the exercises going. You can create your own of pairing upper/lower body exercises that let’s you keep it moving.
SWINGS PUSH-UPS
x 8 Swings x 8 reps
x 10 Swings x 7 reps
x 12 Swings x 6 reps
x 8 Goblet Squats
14 Swings x 5 reps
16 Swings x 4 reps
18 Swings x 3 reps
20 Swings x 2 reps
TRAINING NOTES:
Keep training session short, under one hour; thirty-five minutes is even better. Several shorter sessions are preferable to a single long one. I’ve found that for strength training as we age brief and more frequent sessions where you come away refreshed, energetic rather – and stronger.
Avoid combining strength and endurance training in one workout. A two mile run after a strength workout reduces the strength gain by 10% ( from Easy Strength, by Dan John and Pavel. Our group members do a good amount of endurance training; to offset muscle weight and strength loss, I encourage at least two sessions per week of strength training.
Speed, a new skill, power , strength take central nervous system (DNS) freshness; you can train them in any order. Don’t take on a new skill, or train power, strength or muscle gains after a hard endurance workout. Not as productive when you separate endurance from strength training.
Back Training: Carry out a 2:1 ratio of back training ( pulling over pushing), i.e. your posterior chain. You can never do too many rowing movements to help back and shoulder health. Exercise enthusiasts to favor “pressing” movements, e.g. bench press over “pulling” motions. For example, a emphasizing bench presses, tends to inwardly rotate the shoulders resulting in forward rounded shoulders and a slump posture that can be fixed with more shoulder mobility exercises and back-work. For example, doing resistance band or face pulley work helps counter the effects of excess bench pressing. Back training such as swing, ben over row, inverted rows, deadlifts, DB rows, cleans, seated rows all help get your anterior side in balance with the posterior side. Light band work for shoulder health will include internal and external rotations to work the muscles inside the shoulder……more next week.
KeesTraining 