More rain this week so I thought I’d have you combine a temp/track workout on Tuesday instead of on Thursday which will be quite rainy.
The mustard growth is picking up again; should be blooming more within the week
2/11/25 TUESDAY. TEMPO/TRACK COMBOat your local track. After the warm-up run and 6 x 30 meter pick-ups. You’ll be running 4 x 800 (200) two different ways. Run the first 800 at your goal pace for 5,000 meters; figure out each 400 split for you pace. For example, for 9′ pace miles that will be 2:15 per 400 or 4:30 per 800. For the first and third 800 use your watch to check each 400 split; on the second and fourth 800’s without a stopwatch, but note the time at end of the 800’s. Learn to “feel” the pace by perceived exertion. You put your watch to it on the first 800 keeping the 200 and 400 splits on track; then when you run it without depending on the watch.
WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY DEADLIFTS. 8 AM at Warren’s gym. You’ll do the warm-up and 50 KB Swings prior to the Circuit.
2/13/25. THURSDAY. SPEED-WORIK on your local track. BUT TODAY, due to a rainy Thursday, just get in steady 5K-4 mile run.
2/15/25 SATURDAY. HR/XT/SWINGS/SPRINTS/ LOADED CARRIES/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary (201 Seminary drive , MV/Strawberry area).
Rain for most of the week with a short break on Wednesday, rain Thursday followed by clearing on Friday followed by a sunny weekend. So I will hold the SAT HR/XT session on 2/9/25 at 9 AM.
Likely Mustard Ride on Sunday, though I will update Saturday afternoon to see if there is flooding in Yountville / Napa area: as of Thursday the Napa River is very high and there are sections with ponds of water on the roads. So far I think it will be okay…If Napa area looks iffy, I have backup ride location from SMART station area at Atherton Ave, more specifically on Woody Hollow rd just past SMART. We have various distances for the group from that location too.
It is also Super Bowl Sunday,(2/9) so a number of people may pass on the ride; though the game starts late afternoon: you should be okay. Note, that the new Vine Trail section from St. Helena to Calistoga has a few packed dirt sections that may be soggy for bike tires and will need to be circumvented. We can do this by riding north on Hwy 29 for about 5 miles, then cut over to Silverado and head towards Yountville Cross over.
BB 101: See Oaklandsmostpowerful.com for the two workshops Barbell Instruction, KB Windmill, KB Bent Press workshop set for March 8th. See their web site for pricing (modest cost) and details. This is a new offering by the StrongFirst group that is designed for beginners who haven’t used barbells in training (no need at all to feel intimidated) will be held in San Carlos. They offer a 10-12 AM Bonus session to learn the KB Windmill and KB Bent Press ($54). The 1-5 PM BB 101 features technique details for the Deadlift, Bench Press, Bridge Floor Press ($100) for people new to barbell training: learn it correctly from the start. The workshop will be held in San Carlos at Home Grown AthleteX on 551 Taylor Way, Units 3-6, San Carlos and not far off 101.
2/4/25 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile you’ll up the pace to 10K race pace for the tempo pieces. Run 6′ Tempo (1′ easy) – 10′ tempo (1:30 easy) – 7′ tempo and easy ruin to finish .
2/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SPRINTS/SWINGS/KB TRAINING/DEADLIFTS. 8 AM at Warren’s gym. You’l get in mobility exercises warm-up, 60 KB Swings, Circuit and finish with Deadlifts.
2/6/25 THURSDAY. SPEED-WORK at your local track. After mile warm-up, 6 x 30 meters pick-ups, skips and butt kicks. Pacing is a bit trickier with this Ladder workout.
A gp: 2 x 200 (200), 2 x 400 (on 2:30), 2 x 600 (200), 2 x 400 (on 2:30), 2 x 200 (200)
B gp: 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 3′) , 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)
2/8/25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS.9 AM. Weather looks to be fine! In lot C of Olivet Seminary (201 Seminary Drive, Strawberry/Mill Valley. I will open the chain gate prior to 9 AM so you can park; then go do your warm-up while I set up the stations.
joining in: Robert, Shirley, Judi, Elizabeth, Tom, AJ, Teresa, Sara,
Looks like there will be rain Friday through Sunday which affects our own “Mustard Ride” on Sunday, 2/2/25. We were to meet in Yountville at 9:45 AM by the local small park at the north end of town. I am officially canceling the group ride due to rain, though some individuals might go up and ride the area anyway. Let’s see if the mustard is still blooming the following week. If not, We’ll focus on the March 2, 2025 ride (see next paragraph)
Mark down MARCH 2, 2025 for our group ride on the SILVERADO TRAIL on the day of the Napa Marathon: the road will be closed to car traffic! The best morning to get in a quiet ride and cheer on the runners as they head south on Silverado from Calistoga to Vintage HS in Napa. The marathon starts at 7:30 AM; we’ll meet by the little park at the north end of Yountville, ride across the valley on the Yountville Crossover road to where it hits Silverado at the 18M mark of the Napa Marathon course. We usually get there 8:30 or 9 AM so we can head north towards the tail end of the marathon field (we should see each other if some of the group start a bit later morning); turn-around and come back to either the Yountville Crossover or go all the way south another 5 miles to Oaknoll Av (22.5M point of the marathon), turn right there, and follow it across the valley to the signal light at Hwy 29 where we crossover to the Vine Trail bike path and head back 4M to Yountville.
Last Saturday morning was the grand opening of the newly built one mile stretch of BIKE PATH that runs from just past Embassy Suites Hotel on McInnes Pkwy parallel to the SMART tracks all the way to Smith Ranch Rd and McInnes Park. I’ve noticed that it is being used throughout the day; it’s also my new route for heading northward from Santa Venetia to LVR and avoids the busy frontage road from the SMART station to Smith Ranch Rd Exit.
New bike path begins at the new bridge about one tenth mile East of Embassy Suites Hotel (that’s my grandson on the trike)Path runs parallel to the SMART train tracks to McInnis Park
1/28/25 TUESDAY. TEMPO run over flat to undulating terrain on dirt or pavement. After the warm-up mile you’ll do a full 20 minute tempo run at about your 10K race pace. Follow this with a five minute cool-down run and stretch for quads, hamstrings, hips.
1/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM start at Warren’s gym. Begin with mobility exercises and warm-up.
Seated LEFT leg lifts over KB / Prone LEFT Arm Horizontal Swings over KB
Seated RIGHT leg lifts over KB / Prone RIGHT Arm Horizontal Swings over KB
Incline Push-Ups
Slam Ball Hip Bridges
Wipers
DBL DB R/L Gorilla Rows
Single KB Squat to O’Head Presses
Landmine 180’s
Weight Bar 21’s / Lateral Bar Dips
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finish with 3 x 3-4 Deadlifts
1/30/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick cadence pick-ups; then some skips and butt-kicks and 2 x 100 (100):
A gp: 8 x 400 (on 90″ or 2′), 2 x 200 (200)
B gp: 6 x 400 (on on 2′), 2 x 200 (200).
2/1/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB TRAINING/DEADLIFTS. Rainy Day Indoor workout: I will hold an indoor workout at Warren’s gym at 9 AM for those who’d like to join in. LMK if you are attending.
2/2/25 SUNDAY. Our MUSTARD RIDE starting from Yountville. CANCELLED due to rain; though some folks will go up anyway and get in a rainy ride.
We rode in the Napa Valley from Yountville on Monday and did see the mustard bloom in the beginning stages; we’ll schedule our own Mustard Ride probably for February 2nd. Then also mark your calendar for March 2nd to ride Silverado Trail for when the road is closed to car traffic during the Napa Marathon. more to come on this.
Mustard just becoming visible in the vineyards
NEW AMERICAN HALF MARATHON RECORD set last Saturday theHouston Half Marathon fielded a very strong field of Americans who broke the 18 year-old AR of 59:43 held by Ryan Hall for 18 years! CONNER MANTZ ran 59:17 (4:31 per mile!). Four runners were together over the last miles after running 5K splits in 14:02, 13:59, 14:18 into a 14 mph headwind and in 32 degree weather! All four broke the 59:22 course record.
WEINI KELATI set a 10M record split as she set a women’s AR two years in a row with a 66:09! It’s surprising that records would be set in such windy and cold conditions.
1/21/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K or 15K race pace to acclimate to the body to a steady non-stop effort which simulates racing. After the warm-up mile: 2 x 10′ tempo with 2′ easy run between each tempo bout.
1/22/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. First thing, get in the mobility exercises, warm-up and swings.
Seated Right Leg Lifts Over KB / Right Side Plank Sweep & Reach
Seated Left Leg Lifts over KB / Left Side Plank Sweep & Reach
Incline Push-Ups
Slam Ball Hip Bridges
Wipers
Resistant Band O’Head Press & Behind Neck Presses
KB Half Stance R/L Romanian Deadlifts
Weighted Planks
Loaded Bar 21’s
Heavy KB Swings
DBL KB Waiters Carry / Farmer Carry
Finisher: 3 x 4 Deadlifts
1/23/25 THURSDAY.SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips you’ll be alternating 400’s at 5K GP and the 200’s at mile pace. Control the 200’s so that you finish the workout: they’ll take it to your legs.
A gp: 6 x (400 (200), 200 (200))
B gp: 4 x( (400 (200) , 200 (200))
FLEXIBILITY, important for all ages for posture, protect yourself from injury, be a better athlete, heart health and live longer. Flexibility refers to joint range of motion (ROM) in a passive ability manner. Mobility refers to the active ability to do it.
Reduced flexibility can cause overuse to another joint resulting in compromised ROM. Improve your flexibility and you reduce that wear and tear. You become a better athlete if your joints are fully functional; any restriction in your ROM compromises your performance, e.g., tight hamstrings reduces your leg ROM and speed. Heart health improves when arterial stiffness is alleviated which increases blood flow, lowers blood pressure and heart rate. What I’ve noticed is that as I age I need to allot time for flexibility and mobility exercises to maintain my ability to do daily living and activity.
1/26/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ KB WORK/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:40 AM so you can get in your warm-up exercises prior to the 9 AM start.
LMK if you will be joining in for the workout. So far: Shirley, Judi, Robert
We have a clear though cool week ahead for training outdoors. This week I will be adding training tips in this posting.
Beautiful Chelino Valley Rd route on a clear cool day- saw maybe five cars on 18 mile stretchSolid green fields everywhere!
1/14/25 TUESDAY. TEMPO run over flat to undulating terrain a steady high aerobic but controlled effort to simulate race efforts without but one or two breaks. The effort level for those running under 35 MPW is 10K race pace; for the higher mileage group it will be 10M race pace. Make note of your breathing effort level and cadence at that pace. After your mile warm-up
6′ of tempo/ (1′ easy run) – then right into 12′ tempo (1:30 easy) – 5′ tempo , then run to finish.
1/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s and get in your mobility work for shoulders and hips, 60 swings; then the Circuit and you’ll finish with Deadlifts.
Deficit KB Sumo Deadlifts
Bent Over R/L Torso Rotations Center Hand Touches
X10 Kneeling Left FWD Hip Circles / R/l Alt Hand to Toe Touches V-Ups
X10 Kneeling Right FWD Hip circles / KB Russian Twists
Incline Push-Ups
Left, Bulgarian Squats
Right, Bulgarian Squats
Wipers
Resistance Band KB Gorilla Rows
Landmine R to L Shoulder Transfers
BB 21’s
2 x 6 Heavy Swings
Rack Carry / Farmer Carry
Finish with Deadlifts 3 x 3.
1/16/25 THURSDAY. SPEED-WORK on your local track with others from the group at COM for a 5K Predictor workout Most of your track practice speed-work will be at 5K goal pace; let’s have you work up to that with a “5K Predictor” by running 3 x 1600 ( with exactlyone minute rest between each 1600 (jot it down on a card or pad during the 1′ rest time, so you don’t forget); then multiply the average time by 3.125 for your predicted 5K). Put the time in your training diary; you’ll redo the routine in late May or June. Just running this predictor will teach you very accurate pacing.
1/18/25 SATURDAY. HR/XT/SPRINTS/CARRIES/KB CLEAN & PRESS/ DEADLIFTS. 9 AM start in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/Mill Valley area
Get in mobility and warm-up exercises firstDo #1 exercise, then on to the next whiteboard and do#1 Hill Repeats, and so on.This board is second half of workout with sprints and carries
Looks like we’re in for a good weather week so we can catch up on training. Our SATURDAY HR/XT will take place this week on 1/11/25.
1/7/25 TUESDAY. TEMPO run over flat to rolling terrain at a controlled high aerobic pace with short easy jog between bouts. Tempo runs are absolutely key to acclimating to race pace efforts for sustained periods. After the warm-up mile:
12′ tempo (2′ easy jog ) – 8′ tempo , then easy run to finish of workout.
1/8/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll quickly get in your mobility warm-up, X50 Swings, then do the Circuit.
Deficity KB Sumo Deadlifts
“Left, Lunge Torso Rotations / Left “Donkey Whips’
Right, Lunge Torso Rotations / Right “Donkey Whips”
Incline Push-Ups
EX Ball Transfers / Ex Ball Prone Circles on the forearms
Romanian Deadlifts / BB Bent Row
O’Head Grip Plate Marching in place
X6 R/L DGB Reverse Lunges
Landmine Shoulder Press Transfers
Weighted Bar “21”
X6 R/L Kneeling DB Woodchops / X 6 Heavy KB Swings
One KB Karaoke Carry / Rack Carry
Finish with Deadlifts 3 x 3-4 reps.
1/9/25 THURSDAY.SPEED-WORK at your local track. We keep working to improve your 5K time. After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, and butt kicks:
A gp: 4 x 100 (100), 2 x 400 (on 2′ or 2:30), 4 x 800 (200) @ 5K pace
B gp: 2 x 100 (100) , 2 x 200 (200), 600 (200) at 5K pace, 4 x 400 (on3′)
1/11/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS.9 AM in lot C of Olivet Seminary College ( 201 Seminary Drive, MV / Strawberry area. I’ll open the chain gate about 8:40 to set up the exercise stations for the 9 AM start. Can do your warm-up run through Lots B & C and more; then go right into the first four sets of exercises and hill repeats.
Joining in are: AJ, Shirley, Robert, Teresa, Denise, Elizabeth, Tom
X5 DBL DB Clean & Press / X5 Goblet Squat
Sprint – 1/2 “A”
X6 R/L “N-S” Plank Row / X6 R/L Bird Dogs
3 x Sprint
Walk Lunges / R/L Single Leg Hip Bridges with DB Pullover & reach
Long
X R/L 8 Fwd Hip Circles / X8 DB R/L Gorilla Rows
2 x Sprint – 1 x Short
Then onto 2nd workout whiteboard for Sprint-Loaded Carries- KB lifts – Deadlifts. (more to come).
I am changing the meeting times for the Friday ride to meet at TRA VIGNE at NOON for those who are joining in. Rain should stop after 1 pm..
I’ll be cycling with a group on New Year’s Day,Wednesday ( Dry Creek Rd West, Healdsburg area), 9:45 AM and on Friday (1-3-25), 12 PM with Allen Biggs and company to ride over the newly extended Vine Trail in Napa Valley followed by eats at Tra Vigne. This way you’ll have the option to get in both courses that feature: flat to rolling terrain, a variety of distances with low traffic and lunch after.
Let Allen and I know with a text if you will joining in for either (or both) rides.
1-1-25 WEDNESDAY ( New Year’s Day) at 9:45 AM, DRY CREEK RD WEST, RUSSIAN RIVER WINE GROWING REGION RIDE, 25 miles that you can make longer or shorter. Healsdsburg area.. 9:45 AM meeting at end of Dry Creek Rd just below Lake Sonoma dam area where there is parking and restrooms ( allow time for the 90% freeway drive). You’ll go up 101 and take DRY CREEK RD Exit and follow it out for about 12 miles to the picnic area parking lot at the end of the main Dry Creek Road (the large parking lot and picnic areas will be on the left side, about .25 mile after you cross the creek and water that flows down from the Sonoma Dam. ) I changed the time to 9:45 AM to give extra time to cover Dry Creek Rd. A bit later start is okay because it’s quite cool in the mornings this week.
This same parking area is used for the aid station on the Wine Century and Tour de Fuzz rides and provides rest room facilities. We’ll bike the 3.5 miles in easterly direction and turn right on Yoakim Bridge rd that cuts across the valley to the very scenic, flat to rolling terrain Dry Creek Rd West that goes south for 9+ miles past multiple vineyards; then back. We may grab a sandwich at DRY CREEK GROCERY about 60% of the way through the ride (Gilbert Bridge Rd) or after we finish. Riders can make this outing shorter or longer as desired than the 26 miles basic route.
1/3/25 FRIDAY. NAPA VALLEY VINE TRAIL new EXTENSION RIDE for 22 or more miles.meet at NOON by TRA VIGNE restaurant parking area (this spot is about 7 miles up Hwy 29 up from the Madison Av light and our usual Yountville park starting area, about 50+ miles total drive.). We plan to lunch at Tra Vigne which has a wide option menu. I picked this starting point to avoid cycling along Hwy 29, and be 98% on the new bike Vine Trail path that runs North from St. Helena’s ,Pratt Crossover Rd to the middle of Calistoga.
It’s 9+ miles to Calistoga once we hit the Vine Trail after about 2 miles of getting to the bike path from Tra Vigne area by circumventing the busy downtown St. Helena stretch. . Course is flat to rolling with all paved path except for some hard packed dirt/gravel brief sections . Again you can make this ride shorter or longer than the 22 miles quite easily. Once we reach Calistoga for a brief stop, we have the option to return via the Vine Trail or go back on Silverado and cut across on Pope Street back to Tra Vigne.
Friday ride on The Vine Trail from St Helena to Calistoga and back. Somehow we avoided the rain that afternoon.
12/31/24 TUESDAY. TEMPO workout. After the mile warm-up you’ll up the pace to about 10K race periods for the three tempo time periods which represents a high, but controlled aerobic effort.
10′ tempo (1:30 easy run) – 8′ tempo (1′ easy running) – 6′ tempo and run to finish.
1/1/25…no WEDNESDAY CIRCUIT Training; will be replaced by NAPA BIKE RIDE ; next week Wednesday will have our Circuit.
1/2/25 THURSDAY. SPEED-WORK on your local track. After the mile warm-up you’ll get n 6 x 30 meter pick-ups with quick leg turnover; do some Skips and butt-kicks. This week we’ll pause your 400 repeats due to the Holidays and you’ll do a lower volume and shorter intervals.
A gp: 2 x 100 (100), then 6 X 200 (200) at just faster then 5K race pace; then after the last 200 recovery jog; go into the 800. For the sub 6′ pace to sub- 8′ pace.
B gp: 2 x 100 (100), then 4 x 200 (200); then 600. This will be for the 8:30 pace runners or slower.
1/4/25. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/CLEAN & PRESSES/DEADLIFTS. 9 AM in LOT C at Olivet Seminary College ( 201 Seminary Drive, MV /Strawberry area). I will open chain gate by about 8:40 AM so I can set up the exercise stations and you can all get in your warm-up run or calisthenics with short run.
Joining in thus far: Tom, Elizabeth, Judi, Shirley, Teresa, Sarah, Denise
FLEXIBILITY, why it should be a part of your exercise program and for your health.(more to come on this topic)
first part of workout the hill repeatsSecond half of workout
Busy Christmas time up in Granite Bay with the grandkids; should be back Thursday day. I figure most all of you are engaged with family or travel during this week. I’ll determine if we hold Saturday workout at the Seminary in Lot C or hold it indoors at Warren’s gym by Friday. Depends on the weather outlook.
Keep any STRENGTH TRAINING simple with: your age in KB Swings ( in 3 sets), Goblet Squats ( 3 x 5 reps) and X2 R/L Turkish Get Ups while holding a water bottle or the light 10lb KB or DB. Finish with a 1′ plank.
12/26/24 THURSDAY. Get in a steady 4-6 mile run as you recover from the Christmas celebration.
1-1-25 WEDNESDAY. RRGrade Run or Mtn Bike. 9 AM from Downtown Mill Valley on Corte Madera Ave at the crosswalk to the fire station / Lovell Av. (runners may want to start at 8:30 AM). I will drive to the top of top of time to take any runners down after they do the ascent to East Peak parking lot. The Gravity Car Museum opens at 11 AM where you can view the history of the “Crookedest Railroad in the World” that went up a steady 5-7% grade from Mill Valley to the top of Tam so people could ride the gravity cars down the mountain. This lasted until after the fire of 1927.
I will have SATURDAY workout at Warren’s gym at 9 am. We will do KB Swings, a Circuit and finish with Deadlifts.
I’ll be updating almost daily in spurts because of all the deadlines a series of dental procedures, and “to do’s” during this time of year. Let’s see what the weather forecast is for this Saturday to see if we do the workout at the Seminary College or indoors at Warren’s garage gym. I’ll do an update by Friday.
12/17/24. TUESDAY. TEMPO run over flat to rolling terrain in order to hold a high aerobic, but controlled pace, i.e., at 10K race pace for modest mileage runners and 10M race pace for those running over 50 miles per week. Run a moderate mile warm-up, then up the effort for the two tempo pieces:
7′ tempo (1:30 easy pace) – then 15′ tempo followed by easy run to end of workout ( usually an out/back or loop course.
12/18/24. WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/KB/DEADLIFTS. 8 AM at Warren’s garage/gym. We’ll first do 50-60 KB Swings; then two rounds of the Circuit and finish with Deadlifts.
12/19/24. THURSDAY. SPEED-WORK on your local track.. some of the group meet 7:45 at COM for warm-up , then onto the track. After their mile or so warm-up you’ll do Skips, butt kicks , followed by 6 c 30 meter pick-ups. Then it’s 2 x 150 (50) stride-outs followed by:
A gp: 6 x 600 (200)….the 600’s at 5K pace
B gp: 4 x 600 (200) …600’s at 5K pace.
12/21/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB WORK/DEADLIFTS. 9 AM. We’ll hold the indoor workout at Warren’s gym ( 148 Madison Av, two blocks from the Civic Center) because rain is forecast at our usual Seminary location.
It’ busy this time of year and a number of you will be very busy or away to familyLMK if you will be joining in.
We all got through Thanksgiving celebration and Christmas is coming up quickly. Keep up your exercise program during these times of indulgence! You will likely be doing some of your running and exercise outdoors in the rain, but that is doable with the proper apparel.
I plan on conducting the Saturday workout at Warren’s gym (148 Madison Av, with two rounds of Circuit training session. Location: 148 Madison Ave, San Rafael two blocks from the Civic Center. Take N. San Pedro Exit – East, continue two blocks and go left on Washington Ave; go to end of block, turn right, it’s the fourth house on the right and directly across from the National Guard Armory. You can also park in the Jury parking lot on the East side of the Civic Center and walk onto Madison Aver through an open side gate.
12/10/24 TUESDAY. TEMPO over firm dirt or paved terrain. After your mile warm-up you’ll pick up the pace to 10K race pace so that the effort is at a high aerobic, but controlled “comfortably stressed” level.
12′ tempo (2′ easy jog) – 10′ tempo, then easy run to finish of the workout.
12/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS.8 AM at Warren’s garage/gym. Do the mobility warm-up and 60 KB Swings. We’ll follow with two rounds of the Circuit.
12/12/24 THURSDAY. SPEED-WORK at your local track. Still progressing on your 5K distance (12.5 laps on the track) by running 400’s and learning to pace them very accurately to within a1-2 seconds per 400 at your 5K pace. You’ll see that the first 5 X 400 go comfortably; then the effort accumulates! This practice will help you to avoid going out too fast in the first mile of the 5K distance race. I’m going to suggest you run the 5000 meters next Thursday on 12/19/24 for a first bench mark so you can adjust your speed-work on the track more accurately for the 400 repeats.
A gp: 2 x 200 (200) then, 8 X 400 (on the 2:30 including the 400) if you your pace for 5K is under 8′ pace. If running around 6′ pace, do the 400’s on the 2:00 minutes.
B gp: 2 x 150 (50): 6 x 400 (on 3′)
12/14/24 SATURDAY. We will do two rounds of a ten station INDOOR STRENGTH CIRCUIT following our 60 KB Swings warm-up and finishing with deadlifts and more Loaded Carries. ( Warren’s garage/ gym at 148 Madison Ave is just two blocks East of the Civic Center. see above details). LMK if you will be attending…Circuit to be posted.
KeesTraining 