Hi Folks,

Unfortunately, it looks like this weekend’s rain is going to miss our area except for .01 of an inch. So the Saturday HR/XT workout will be on.

It’s interesting that we’re seeing more world records set during the COVID-19 pandemic; could be because without the Olympics it gave athletes time to focus on various track and road records. It still takes determination and discipline to train primarily solo. Recently, in Valencia a new WR 5000 was set by LETESENBET GIDEY, Ethiopia who ran the 12.5 laps on the track in 14:06.62. She started with 69 second laps and gradually brought it down to 68’s once the pace makers pulled off the track and finished with 67 second laps.

JOSHUA CHEPTEGEI of Kenya already recently ran a WR 5000 in 12:35, has the records on the roads for 5K, 10K, and 15K; also a World XC title. He his 10,000 WR of 26:11.88 in very even lap splits ranging 62.4 to 63.3 seconds. His first 5000 with pacers was run in 13:07; then the pacers pulled off the track and he ran a solo 13:03 – alone! His pace averaged 62.83 per lap and 4:12.83 per mile! Doesn’t seem possible. His next race will be the most competitive road race in the world, the IAAF World Championships Half Marathon to be held in Poland in later October; he’ll be shooting for low 58 minute time.

Last Sunday both the men and women’s elite fields in the 2020 London Marathon featured exciting finishes after 19 laps of a 2.1 km loop. In the women’s race I was very impressed by Sara Hall’s come from behind, in 10th place, to steadily reel in one elite women runner after another with an unrelenting hard-paced drive, culminating with an incredible push and all-out effort, to just surge by the World Champion, Ruth Chepngetich to take second place! Bridgit Kosgei, the world record holder (2:14 marathon time) out distanced the field by about three minutes with a 2:18:58 – her fourth Majors Marathon win. Last thing I’m thinking about is “picking it up” during the last mile of a marathon! Check the last half mile clip on YouTube. Remarkable.

In the men’s race there were four male runners in contention with a half mile left to the finish with the quartet running at sub 4:40 pace, for sure. There were three duking it out over the last 200 meters – without the 10 time marathon winner and world record holder, Eliud Kipchoge, who had an off day with an ear problem. With 200 meters to go , it was a 3-way sprint finish. It was Shura Kitata of Ethiopia with multiple second place finishes in the major marathons, who gutted it out over Kipchumba of Kenya by a few steps to the finish line and took the win. They had to be running under 4:30 pace over that last 200!

10/6/20 TUESDAY. TEMPO/LONG INTERVALS workout. After the usual warm-up mileage you’ll put in a variety of timed intervals: 4′ (3′ recovery running), 6′ (4′), 8′ (5′), 3′ (3′).

10/7/20 WEDNESDAY. STRENGTH TRAINING. A little bit of a change for this week by including more ROM exercises; you’ll still finish with Loaded Carries and Trap Bar Deadlifts.

X 10 Swings – X 6 KB/DGB Halos ( do them clockwise and counterclockwise )

X 10 Swings – X 5 Hip Bridges ( do SINGLE LEG hip bridges with a pause at the top of each rep)

X 10 Swings – 8-1 Push-ups, either on the ground or on an incline

X 10 Swings – X 6 R/L either Lunge or Kneeling Torso Rotations ( If the Lunge forward position is awkward for carrying out the torso rotations; execute them from a kneeling position. The main goal is to improve or maintain good torso rotation)

X 10 Swings – X 8 R/L Resistance Band side steps (side of hip muscles). Stand in a mild crouch with the bands around the ankles; take a firm step to the right with the band while the left foot is planted firmly in place, and then step back to parallel feet position. Repeat 8 time, then do the same on the left side.

X 10 Swings – 30″ – 1′ Weighted Plank

X 10 Swings – X 5 Strap Dislocates & Full Body Rotations; clockwise and counterclockwise. A “stretchy” strap will work best, but a regular strap will do. Pace the rotations gently and with full range rotations to the front and back in addition to the usual dislocates straight over and back.

X 10 Swings – X 5 R/L KB Presses with hold at top of “1000” count

X 10 Swings – X 7 Deficit KB Sumo Deadlifts ( Do about 4-6″ height blocks or cement building bricks.Keep the weight modest: you’re working a bit extra range of motion with your squat which will work the butt and hamstrings a bit harder. Works as good warm-up for the Trap Bar Deadlift later)

X 10 Swings – X 5, 1-arm KB/DB O’Head Full Squats (face and grip a rail, post, or kitchen sink with one hand while holding a light DB/KB overhead with bicep alongside the ear in the other hand, and complete a full squat. Keep the butt pointed at “6 o’clock”, try not to lean forward with the upper torso, pause at the bottom for a “1000-1” count; then come back up. It’s more demanding than one would think! Go for the few good reps. Can even do 3 reps on the right, then 3 on the left side)

10/8/20 THURSDAY. SPEED-WORK. After a warm-up run and 6 x 10″ quick pick-ups. Then it’s three rounds of: ((2 x 45″ (2′), 1 x 2′ (3′)). Run the intervals at faster than 5K race pace.

10/10/20 SATURDAY – HILL REPEATS/CROSS TRAINING/ LOADED CARRIES. 8 am start. Hill Repeats are on! Will be at the Seminary College off Seminary Drive. Arrive prior to the start and get in your warm-up run, then meet up the entry road where I have the exercise stations set up. We’ll have exercise stations interspersed with hill repeats, followed by sprints, loaded carries and trap bar deadlifts.

Hill repeats for leg speed and strength; exercise stations for mobility and strength, loaded carries to safely put the body for time under tension (TUT), build core and overall strength and capacity.

Hi Folks,

This week I thought we’d do a test Hill Repeats/ Strength workout on Saturday at 8 am (your wam-up run should be finished for 8 am workout start) at the Seminary college location. They have taken down the “No Trespassing” signs according our local workout group members. LMK if you will attend so I have a head count. I suggest we keep the voices down on an early Saturday morning so we don’t disturb the residents on the side streets. We’ll have the HR, exercise stations (well spaced) and pay attention to social distancing during the hill repeats (no heavy breathing on other runners).

This Sunday (10/4/20) they are holding the LONDON MARATHON – for elite runners only. The course will be a 2.15 kilometer loop that they run 19 times! The highlight will be KIPCHOGE and BEKELE, the two best distance runners in history, running in the same race: highly anticipated. , World Record holder for the marathon, BRIDGET KOSGEI (ran a 2:14), will be running and says she is ready, in addition to a good number of other very talented women runners. This should be quite the race! TIMES: 2:15 am – Women, 5:15 am Men.

9/29/20 TUESDAY. TEMPO run. After the usual warm-up mile or so on fire roads or trails: two rounds of:

(3′ (3′) – 5′ (3′) – 4′ (3′)). The first set would be 3 minutes at 10K race pace followed by 3′ of easy running – but not too slowly!

9/30/20 WEDNESDAY. STRENGTH WORK. Workout #58, i.e., Workout week of 9/28/20:

this time I add in resistance band side-step ” crab walk” to strengthen outside of hips. Resistance band training requires inexpensive equipment and they are easy to pack and store. The bands are color coded; the lighter colors are light resistance, then works up from blue, to red, to purple to black for most resistance. Most of our group workout members use the blue band, a “medium” difficulty level for the crab walks. Step inside the band, get into a half crouch, feet at shoulder width, and step with left foot a good two feet to the left while leaving the right foot in place. Then bring foot back and repeat for the number of reps indicated; then do same with the right leg.

10/1/20 THURSDAY. SPEED-WORK on the trails, fire roads or track ( if you have access to it). After a warm-up run and six 10″ pick-ups do, 2-3 rounds of:

2 x 30 ” (1′), 2 x 45″ (2′), 2 x 1′ (2′)

10/3/20 SATURDAY. HILL REPEATS, STRENGTH, Tire pulls, trap bar deadlifts. Held at Seminary college, off Seminary Drive. Bring some sanitizer wipes so you clean the kettlebell or dumbbells you are using. Arrive about 7:40 to get in a warm-up run and go up to the exercise site so we start by 8 am. Will have: Hill Repeats mixed in with exercise stations and finish with sprints and loaded carries.

So far: Paula, Andy, Judi, Gayle S, Shirl D, AJ, Lisa L, Hans, Tom, Elizabeth

1). Mtn Climbers x 12 ( 24 total reps) + X6 L/R Lunge Torso Rotations

2 x Short – Sprint – Long

2). X 8 Dbl DB Burpees & Presses

Sprint – 1/2 “A” – Short – Sprint

3). DGB/DB Ab Crunches + Knee Tucks x 12

2 X Sprint – 2 Short

4) DGB “JACKS” x 15 + X 6 DB Plank Row

2 x Sprint – Short – 1/2 “B”

Post Hill Repeat/Exercise stations portion: SPRINTS & LOADED CARRIES

30 Meter sprint — Farmer Carry

30 Meter sprint – Rack Carry

30 Meter Sprint – Waiters Carry

Long Sprint – X 10 Swings

30 Meter Sprint – X 6 DBL KB/DB Sumo Deadlift

30 Meter Sprint – X 10 Swings

Long Sprint – R/L 1- arm Suitcase Carry

30 Meter Sprint – X 10 Swings

30 Meter Sprint – Trap Bar Deadlift

Long Sprint – Resistance Band “Crab Walks”

Hi Folks,

Heads up, to those who come to our front yard outdoor workouts; we will not be holding the Wednesday or Saturday sessions this week: I’ll be out. Carry out your strength workouts at home. Below I will post an OTM (On The Minute) workout which gets it done efficiently leaving you time for your Loaded Carries. If you don’t want to be on the clock just go through the session methodically, but add reps to the various exercises.

I’ve had a number of you ask about starting up SATURDAY HILL REPEATS now that Seminary site seems to have removed the “No Trespassing” signs. I am suggesting that we try Saturday. October, 3rd; let me know if you are interested in trying a session. We’ll have to spread out the six exercise stations for safety and you have run the repeats while maintaining the six foot distance…more to come.

9/22/20 TUESDAY ..TEMPO workout. After the mile or so warm-up on the roads or trails. TWO rounds of: (( 2′ (2′) – 4′ (3′) – 8′ (5′))

9/23/20 WEDNESDAY. STRENGTH TRAINING. OTM Workout #4. Can do this OTM method or as a regular workout.

9/24/20 THURSDAY. SPEED-WORK. If any of you can get onto a track without being told to leave do the workout there! If not, fire road or a smooth trail will do. After a warm-up mile and 6 x 15″ quick cadence pick-ups do: 8 x 45″ to 1′ (2′)…similar to running 200’s; 2 x 1:45 (3′).

9/26/20 SATURDAY. HILL REPEATS. Seems you can run the HR at the Seminary College location, so for those who use that location I will write Sprint, Short, Half or Long descriptions along with the time of the repeats.

3 x 15″/Sprint (jog back down to start is the recovery); 1 x 1 1/2′; 2 x 30″/Short; 3 x 1 /Half, 2 x 30″ (Short), 1 x 2 (Long)’.

Hi Folks,

Today is Stage 18 of the Tour de France ( TDF) featuring spectacular views of the Alps, downhill scary racing, and grinding uphills actually ridden at a remarkably fast pace by these elite riders. I think you can tape it again starting at 9 pm on NBCSN. It’s worth enjoying the close competition and the views: September is perfect for the TDF. There are 21 stages in the TDF, finishes on Sunday. I have never seen the competition for the General Category (GC), i.e., the overall winner is very close and contested by less than a minute between first and second place after 75 hours of riding. Amazing!

We have enjoyed watching the three weeks of TDF every year; the best travelogue for France you can find in addition to learn about the riders, the races within the GC race, the drama, the ups and downs of a number of the riders. It seems so remarkable that these riders can do 100 miles of racing day after day for three weeks!

Updated 9/16/20: Air quality looks good for Thursday workout.

Looks like we all have to forego outdoor aerobic training until late this week when some air flow begins to push the fire haze out of the Bay Area. Meanwhile, you can get in your strength training safely – and still keep that under a half hour.

9/15/20 TUESDAY …..Due to poor air quality, I say skip any tempo workout , or any run for several more days. But if you do go out wear the mask and keep it to three miles.

9/16/20 WEDNESDAY. STRENGTH day. I will likely select one of the workout from past postings. You can add another day or two per week because of the reduced running or cycling sessions. Getting in 3-5 days per week of swings will build cardiovascular fitness and back extensors strength; add two days of deadlifts, three days total of clean and presses will keep you strong

So Workout #48 we posted back in July; it mixes in the Loaded Carries with swings and other resistance exercises. Remember to execute each swing rep with explosive power, come to a vertical plank with abs, glutes, knees locked, strong exhale with tongue behind teeth..

9/17/20 THURSDAY. SPEED-WORK today. Air quality looks good, so we’ll get in time equivalents to 800’s, which can range from 3-4 minutes depending on pace. After the warm-up mile or so on the trail, fire road, road and couple of short pick-ups do:

4 x 3′-6′ 5K effort surges with 3′ recovery between reps.

9/19/20 SATURDAY. HIL REPEATS and STRENGTH work. Weather looks promising, so after your warm-up two miles, some flat pick-ups; you’ll do TWO ROUNDS of:

(2 x 30″ ( all recoveries are jogging easy back down the hill), 2 x 45″, 2 x 15″, 2 x 1′).

Your strength work portion either prior to the run, or later afternoon will be a bit less than normal and includes the Loaded Carries:

x 10 Swings / L/R x 5 Clean & Presses

1′ RACK CARRY with either two KB’s or DB’s for 1 minute

x 10 Swings / DB/KB/DGB x 12 Sit-up & Reach

x 10 Swings / KB/ DB x 6 R/L 1- Arm Rows

DBL KB /DB FARMER CARRY for 1′

x 10 Swings / x 8 Deficit KB Sumo Deadlifts

x 10 Swings / x 6 R/L Plank Row

1-arm KB WAITERS CARRY for 1′ with one arm up and one down; then switch arms.

You can load up the weight with the Loaded Carries except I’d be conservative with the Waiters Carry: “own” the kettlebell or dumbbell weight you use, i.e., you’re not straining to hold the weight in the overhead position. Have the humerus locked into the shoulder capsule…..The Loaded Carries with good weight do build fitness and strength.

Hi Folks,

What an unbelievable week of hot weather! This is the time to be prudent with your training keeping tabs on air quality and temperature. Best time to train is prior to 8 am in the morning – and you can spot for shorter workouts. It’s the consistency that counts, so don’t think you have to do long workout sessions to make progress. More on this later.

update on Friday. Looks like the air quality is worse in Marin this week; I’m suggesting that you skip the Saturday weight training workout because this area is in a 200+ count. If you train at home – do it indoors!

Two workouts for this week to select from this week: one “On The Minute” ( OTM) and a “regular ” workout. Each routine followed with Loaded Carries (Farmer Carry, Rack Carry, Waiters Carry). You can do both, but spread them out well, e.g. Wed/Sat or Mon/Th, or Tu/Fri.

The reps will be modest because you start each set of swings on-the-minute ( OTM); you rep count can be more if you’re efficient, can more in and still have 10 second rest before each round. The OTM format will help focus on proper and controlled breathing; don’t slack off on good explosive swings: each rep counts with good power. Have your kettlebells and dumbbells set up in advance so you don’t waste precious time scrambling for equipment.

With the Left leg step-ups, keep the left foot placed flat on the 12″ , 18″ step or box so you focus on pushing with the left quad and buttock for the step-up and bring the right knee towards to the chest. Do the same for the right side. Don’t overload the Deficit KB Deadlifts: go for good arched back form and range of motion (ROM), go for depth which will work the hamstring /buttock tie-in. Thrusters make sure you get in a solid half squat, push the first part of the thrust with the quads coming up and finish strong with the arms thrust.

Kneeling torso rotations if executing lunge torso rotations is difficult: still getting torso rotations in.

9/8/20 TUESDAY. TEMPO workout. If too warm, cut back on intensity and total mileage. Two rounds of: ( 3′ (2′) – 5′ (3′) – 3′ (2′)). The 3′ pick-ups are at a steady 5K effort; the 5′ at 10K race pace.

9/9/20 WEDNESDAY. STRENGTH workout #57.

9/10/20 THURSDAY. SPEED-WORK. The usual warm-up mile or so, 4-6 x 15″ quick cadence sprints. Then, depending on the weather 2-3 rounds of: ( (4′ (2′) – 2′ (2′) – 45″ (2′))

9/12/20 SATURDAY. HILL REPEATS and some STRENGTH work. NO RUN TODAY!

Hi Folks,

There will be days that the air is not safe to workout, so check Purpleair.com daily for air status. I’ve learned that it is safer to train near a body water such as the Bay or seashore. Sunday West Marin was covered with very unhealthy air, but Peacock Gap, Loch Lomond and China Camp were smoke free. Then on Tuesday the Nicasio and Samuel Taylor Park areas were completely smoke free; Sunday was awful air there.

9/1/20 TUESDAY. TEMPO workout. After the warm-up mile or so get in two rounds of:

((3′ (3′) – 5′ (5′) – 3′ (3′))….Run the tempo pieces at 5K pace followed by easy running as indicated.

9/2/20 WEDNESDAY. STRENGTH DAY workout.

NOTE that when I post the swing/exercise workout on the white boards I am strongly suggesting that you add the Loaded Carries after that portion with Farmer Carry, Rack Carry, Waiters Carry; each carry for one minute in duration – and with substantial weight. The only exception is with the Waiters Carry; keep it overhead, bicep alongside ear, arm locked straight overhead.

9/3/20 THURSDAY. SPEED-WORK. After a mile or so warm-up run, 4 x15″ quick cadence pick-ups.

Two rounds of:( 2 x 45″ ( 1:30) – 2 x 1′ (2′) – 2 x 2:30 (3′))

9/5/20 SATURDAY. HILL REPEATS and STRENGTH DAY.

10 Mtn Climbers means 20 reps total. Use either KB or DB weights for the step-ups. When you do left foot step-ups keep the left or right foot planted flat on the step throughout the set. Carry out a “1000-1” hold count at top of each clean and press.

This #56 workout is more the “regular” length; the OTM workout up above works well when short on time or if you plan on a run or bike later.

Note that you can do the “off set push-ups” on a dumbbell or kettlebell..

Hi Folks,

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 REPEATS and 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.

Hi Folks,

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 #2 workout 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 REPEATS and 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.

Hi Folks,

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.

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.