Hi Folks,

Update on 8/2/19: Saturday Hill Repeats/Cross Training are on with warm-up at 7:45 am and start at 8 am.

7/31/19 WEDNESDAY 7:45 am warm-up/ 8 am start for MADISON AV GYM workout at Warren’s with Kees. The usual mobility exercises interspersed with 5 x 20 KB Swings followed by two rounds of the Circuit, finishing with Deadlifts.

8/1/19 THURSDAY I’ll post a summer TRACK workout and suggest starting at 7 or 7:30 am to avoid the heat! 6 x 20 meter quick turnover pickups; 2 x 100 (100), 2 x 200 (200), 2 x 400 (on 3′ or jog 200), 1 x 600 (200), 2 x 400 (on 3′, or 200), 2 x 200 (200), 2 x100 (100).

8/3/19 SATURDAY 7:45 am warm-up/8 am Start for HILL REPEATS/Cross Training are on at Olivett Seminary College off Seminary Drive. Arrive early, park along Seminary Drive and get in your warm-up run; then meet me at workout area.

Tom O, Elizabeth K, Michelle W, Gerald A, Shirley D, Gayle S, Andy V, Paula V, and two others coming.

TRAINING TIP: Short and sweet Daily Strength Training program

Summer time should give everyone extra daylight and time to get in supplemental training, more specifically strength training to support their endurance activities. Many of us may have let slide a regular lifting, Pilates, yoga or exercise routine to maintain mobility and muscle balance. Add in vacation time, kids at home and more outdoor activities; you’ve likely let the strength program fall to the wayside.

But you can integrate 15′ strength training three to six days per week, so that you “get it in”. Doesn’t have to be a ” go for the burn” workout, simply get it in: it’s included to support your endurance training. There are many pairings you can include; this is just a sample that produces results. The idea is to come away energized from the workout not fatigued because you’re still in the middle of your endurance sport training. Warm-up with KB/KB “Halos” , strap shoulder dislocates, hip bridge, “bird dogs” and some goblet squats. Here’s a small sample to give you an idea what you can include.

Day 1: 3-5 sets of 10-20 KB Swings followed by 3 R/L “Get Ups” ( Turkish Get Ups).

The dynamic KB Swing strengthens the entire posterior side – and develops cardiovascular fitness. The Get Ups are the yang and require a slower deliberate execution placing the body under constant tension while working the right and left sides of the body and is one of the few exercises that connects the upper and lower body in one movement. it should take a full minute to execute one rep: no rushing the movement.

Yes, there are many exercises one can do, when limited by time and you had to pick one exercise – make it the GET -UP working up to five reps each side.

Day 2: DBL KB Swing Cleans to Front Squats 8-5-5. Alternate with pull-ups or Inverted Rows. 8-8-8. Finish with 1′ Plank while adding a 25#, 35# or 45# plate on your upper back.

Day 3: The very important Loaded Carries which are excellent for those easing into a weight training program or those who already participating in endurance sports. They consist of Farmers Carry, Rack Carry and Waiters Carry.

Farmers’ Carry: Do as if carrying two suitcases with erect posture and short quick steps. Work up gradually to carrying half your bodyweight in each hand. Puts the entire body under tension while walking, safely works back/pelvis area, traps, legs, grip and core.

Rack Carry: Two kettlebells held at chest level with knuckles touching puts the upper back from waist to neck under tension building “bracing” strengthen. With two hefty kettlebells this walk will have you breathing like a steam engine!

Waiters Carry: Acclimates you to holding a wait overhead developing shoulder stability. I suggest working with a weight you can hold overhead readily and walk with one or two kettlebells for one minute. Get in several weeks of Waiters Carry prior to a KB pressing program.

(you can alternate days one and three and you have a solid strength program)

Day 4: Same as Day 2.

Day 5: Swings 4 x 15 – 20 alternated with 4 x 5-8 Incline Pushups using a barbell racked at the appropriate height to complete the reps with good form. The higher the bar the easier the pushups are to perform. Can also do regular floor pushups.

Day 6: Inverted Row, 3 x 6-10 reps alternated with Goblet Squats 3 x 6-8 reps. Goblet Squats are a good, simple and effective squat choice that activates the glutes and builds leg strength. It is also mostly self correcting when forced to maintain proper posture. The inverted row gets you on the road to building back strength and carrying them out on bar rack so you can easily adjust the height of the bar to make it easy to execute for reps. As you lower the bar height it becomes more difficult to do the reps. Then the next step is to be able to do pull-ups.

Day 7: KB Swing, 5 x 10-20 reps alternated with Incline Push-Ups, 5 x 6-10 reps. Also include 2 x 1′ Planks interspersed during the reps and sets.

More samples:

“Day 8″: Deadlift with barbell or Trap bar (hex bar) deadlifts 6-4-3 reps alternated with Wipers 20-15-15 reps. The deadlift and trap bar lift is a good all-out power move/lift for strength measurement. Most of our group members enjoy the deadlift as a test of strength. The goal is to simply become familiar with the lift and dial in the movement. Eventually work up to 1.5 times your bodyweight. The hex bar deadlift requires less technique than the barbell deadlift and is similar to squatting down with a flat back and picking up two suitcases.

The Wipers are a variation of leg raises often used in CrossFit competitions and certainly works the abs area while holding a barbell with 145 pounds – or lighter as needed.

“Day 9″ Loaded Carries, each for one minute followed by deadlift 5-3-3; or not. Often just doing the Loaded Carries can be enough.

Hi Folks,

Updated 7/19: SATURDAY HILL Repeats are cancelled: too many folks out of town. Have a good vacation!

Summer schedule continues to be interrupted with so many on vacation this month; including us. We meet daughter and son with their families in Bend, Oregon at Sunriver resort which I have learned is terrific for families.

This week we’ll have our group workout on Wednesday on 7/9 at Warren’s prior to Sandy and I leaving for Oregon for time with our son and daughter’s families. Our first time at SunRiver. No Saturday Hill Repeats: everyone is away!. Have a good vacation. Meanwhile, the group will do next Wednesday, July 16, Madison Ave Gym workout: I have the Circuit cards ready at the gym.

Bagat, age 44 has the National US Masters records from 1500-marathon. He just ran a 2:12:10 marathon in Australia ( 5:01/mile), missing the Olympic qualifying time by 40 seconds. His 1500=3:40.20 ( add about 17 seconds to obtain mile time), Mile in 3:54.9; 2M in 8:17.05; 5K in 13:06.78; 10K in 27:49:35 and the half in 62:00. Remarkable!

7/10/19 WEDNESDAY 7:30 warm-up; 7:45 am start for MADISON AV GYM workout.

7/20/19 SATURDAY ….HILL REPEATS are cancelled due to most folks are out of town.

Hi Folks,

Update on 7/5/19: We will have SATURDAY HILL RPEATS/Cross Training this Saturday with 8 am start ( come to the start warmed up).

Boy, it takes time to come back from an injury and vacation. It is remarkable how much fitness one can lose with forced inactivity for two weeks straight followed by walking when you only have to for four more weeks. The ankle fracture happened on the the fourth day into our bargebike tour trip in Holland. From then on it was keep weight bearing to a minimum and make the most of the travel time. It was still something to see Holland, cousins, get lots of language practice; then get in some biking in Croatia with the Backroads tour. Then we stayed in Montenegro and I was able to get in some careful swimming in warm water – a treat.

We will be upping the ante, i.e., workload on Saturday as some mentioned that it was a bit light, which was done because it was the first Saturday back to this workout. It’s appropriate to get in the all-around fitness training

7/3/19: WEDNESDAY 7:30 warm-up; 7:45 am start. MADISON AV GYM workout at Warren’s with Kees. (Note: you should be okay getting in and out because the Fair opens later in the morning. There will be no parking A frame signs but I think it will be okay because we’re done well before the Fair opens. )

7/6/19 SATURDAY: 7:30 warm-up; 8 am start. the workout is on! HILL REPEATS/Cross Training at Olivett Seminary College, off Seminary Drive. Park along Seminary Drive and get a good twenty minute run in prior to the workout. When you run up to the exercise /start area get in your shoulder warm-up ( halos and stretch band shoulder dislocates), DGB clean and presses; then you’ll be ready for the varied workout.

Hi Folks,

updated on 6/26/19: Saturday Hill Repeats time changed to 8 am start.

Okay, back in town after visiting Holland ( bike/barge tour), Croatia ( multi-adventure), Montenegro, Slovenia. Only had a mishap of slipping off a short steep set of steps on the barge which resulted in an ankle fracture on my 6th day. Oh well, I had to keep a low profile since May 21st when it happened, and got in light biking because that was non-weight bearing which turned out to be less painful. Those first two weeks were tough with the pain when I had to do necessary walking. I have walking boot now, but since it’s been five weeks I am past critical point. Seeing podiatrist on Thursday.

We’ll start with the key Wednesday and Saturday workouts because during the summer we usually drop Th Track due to vacation time and heat. I will be visiting our daughter 7/11-7/17; others will be away also. Tuesday Tempo is on hold also because so many of you are away during July and August.

6/26/19 WEDNESDAY 7:30 am MADISON AV GYM workout with Kees at Warren’s. We’ll get back on track with our 100 swings warm-up/ key mobility exercises; then the Circuit, finishing with deadlifts.

6/29/19 SATURDAY 8 am start! HILL REPEATS/Cross Training. Olivett Seminary College off Seminary Drive. Come earlier to get in warm-up run, then run up the entry road to ( or do the loop) ready to go for the start of the Hill Repeats. We’ll have the usual 4 x 5 reps of hill repeats interspersed with 4 exercise stations. Will help any of you taking part in the Spartan Races as Gerald has been doing this Summer.

Week of 5-13-19 will be out of range for a while

Hi all,

I am typing on one crazy computer± some key strokes give opposite symbols and more. In any case, we are in Holland and met some cousings, tested the waters biking+ you have to have eyes, behind and in front of you to deal with the other bikes, scooters, ebikes and sometimes cars. Bike lanes are almost always separate from car lanes – very cool. The country is flat, but you do have the steady wind off the North Sea, but it is fine. It is amazing to see the numerous bikes parked at each train station!

BTW my FB was hacked with someone posing as me so I haven´t dealt with that yet so pictures come in small batches to some of you to share.

Daylight lasts well into evening so Sandy and I have been dragging tail because we´re retiring too late. The train and tram systems are so handy and they are clean, very much on time i.e., if you´re on time, you´re almost late. We had that with bus tour to and from Keukenhoff where all the tulips are – two minutes late and the bus was pulling away!

The tulip gardens were done but they still had acres of every kind of variety of tulips in plots spread out over the beautiful grounds in addition to pavilions featuring orchids I´ve never seen and then another with numerous kinds of lillies displayed beautifully. A place to go see.

Saturday we will start our barge-bike tour and I doubt we´ll have internet connection for a week as we tour a loop through Holland cycling and barge living. I´ll see if can post some pictures on the site.

Hi Folks,

Updated 5/8/19: Track workout; I’ll likely be there. It is posted for the B & C gps. No Saturday workout due to Mother’s Day weekend.

A reminder that this blog is a way for me to keep my workout groups updated with the weekly workouts, provide training tips (I’m sorry I’ve lost my official articles on Tempo,Cross Training, the Marathon, Supplemental Training, Indoor Training , the “Why” for the training I write up, and more: malware got them and so had to do a new blog).

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea!

DIPSEA: Get used to running from the start of the Dipsea to top of Dynamite and back; to the Rain Forest and back; to top of Cardiac and back. To top of Cardiac and back gives you about 8 miles: a solid training run. It also gives you a long downhill going back to the creek at Muir Woods (acclimate those quads); cross the parking lot and then back up the paved road for a long uphill tempo effort which will be longer than Insult Hill. It will save you time, give you a strong specific practice run, and get you back in time for the day’s activities.

If you’ve been getting in regular mileage get in a double Dipsea practice run by this weekend on next; run it easy, i.e., don’t “hammer ” the downhills. If your mileage is not 30 per week I’d pass on DDipsea workout.

5/7/19 TUESDAY 8:15 am TEMPO if we have four or more for the workout; so LMK if you are joining in. (so far Michelle is in…). Only one responded, so I will cancel tomorrow’s workout.

5/8/19 WEDNESDAY 7:30 am MADISON AV GYM workout at Warren’s with Kees. We’ll get in the mobility/100 swings routine, followed by the Circuit and finish with deadlifts.

5/9/19 THURSDAY 8:15 am TRACK at COM. Let’s see if we have four or more for the workout; I’ll likely see you there for the last workout before leaving for out of town. So far: Maggie F., Eve Pell, Dr. Elmo…More tba. After the usual warm-up:

B gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 150 (50), 2 x 100 (100)… Dipsea bonus: 1 x 800.

C gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 200 (200), 1 x 400 (3′), 1 x 200 (200), 2 x 150 (50), 2 x 100 (100).

5/11/19 SATURDAY 7:30 am HILL REPEATS/CROSS TRAINING. They decided no Saturday HR due to Mother’s Day weekend. But Alyce and Michelle will have it the following Saturday and will bring the equipment. I’ve provided the workout routines. They will email the members of the group.

Hi Folks,

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea.

A number of us enjoyed riding various distances at the Bike Around The Buttes (BAB) last Saturday with Sandy adjusting to a 72Km distance in honor of her birthday along with friend Kathi DeFremery; Judi Shaffer rode the 65, while Steve and Janet also rode the 40 mile loop directly around the Buttes – the smallest mountain range in California!

This week we are into May and six weeks to go until Dipsea. Time to be consistent, maintain balance, stay healthy and don’t overdo any one day in training. Get in 3-4 practice runs during May and one in early June; running it more than about 4-6 times total isn’t going to change your final time by much. Be sure to taper during race week.

4/30/19 TUESDAY 8:15 meet at Discovery Museum parking lot for GG Bridge HILL REPEATS. Always a scenic site for a workout!

5/1/19 WEDNESDAY 7:30 warm-up; 7:45 am the workout starts for MADISON Av Gym workout with Kees at Warren’s. Another new exercise for this week in the Circuit. We’ll cover benefits of the Dbl KB Front Squat.

5/2/19 THURSDAY 7:30 am A group; 8:15 start for second TRACK group at COM. Just a few from the group are coming to the workout. After the warm-up run, 6 x 20 meters, skips, butt-kicks, 2 x 100 (100).

2 Rounds of: (2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 400 (3′), 2 x 200 (200), 2 x 150 (50))

5/4/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training at Olivett Seminary College of Seminary Drive. ( last Saturday workout until after the first week in July.

. Come earlier to get in a short warm-up run. Last workout until July. Brief warm-up run, mobility exercises then we do four rounds of exercises interspersed with sets of five hill repeats. Then we finish with Loaded Carries and swings.

RESULTS: London Marathon – a remarkable day for the men and women elites! Some history made by by both winners.

This top rated event did not disappoint as both Kenyan men and women winners gave so impressive performances against strong field of elites. Brigid Kosgei won it convincingly in 2:18:20 which included running the second half of the race in the fastest time ever during a full marathon: 66:42 with the first half in 71:88. A good number of the miles from 15 on were run in the low 5 minute pace which broke the field open. M16 in 5:02, M18 in 4:57, M19 in 5:00, M20 in 5:10, M21 in 5:14 ; and it continued ending with a last mile in 5:06!. The rest of the women could simply not match that pace, but three were in the 2:20 time with American, Emily Sisson, making her debut effort with an Olympic MarathonTrials qualifier in 2:23:08.

Eliud Kipchoge, 34, of Kenya, is a once in a generation performer who made history again today and broke the London CR by a second per mile with a 2:02:37 sealing his 10th straight win and has the top two times in history. He has the uncanny ability to be ready physically and mentally on the day that counts. It was the first race that had two men under 2:03 and first with 3 under 2:04! Most of his miles were sub 4:46; halfway in 61:37, miles 14-18 in the 4:30’s range; M24 in 4:42, M25 in 4:26.

Hi Folks,

Updated 4/24/19: no official track workout on TH due to lower turnout than normal. There won’t be a Saturday Hill Repeats workout either ( we are out of town).

I’ll be updating later due to appointments today, but there will be changes this week for our workout sessions. We’ll be away on Saturday doing the Ride Around The Buttes and visiting old college friends while in the Colusa area. If a couple members of the group want to pick up key kettlebell and dumbbell weights and the workout boards for the session; we can arrange that in advance.

4/23/19 TUESDAY …On your own as I have doctor appointment during that same hour. Weather will be very good for a solid run or out/back Dipsea practice.

4/24/19 WEDNESDAY 7:30 warm-up; 7:45 workout begins for MADISON AV GYM workout with Kees at Warren’s.

4/25/19 THURSDAY 8:15 am start (not show up; warm-up prior to 8:15 start) for TRACK. After your warm-up run, 6 x 20 meter pickups, 2 x 100 (100):

Two rounds: ( 1000 (200), 600 (200), 300 (100))

4/27/19 SATURDAY , No HILL REPEATS/Cross Training: I am out of town.

RESULTS:

Women’s finish: Worknesh Degefa, ETH, had run a 2:17 twelve weeks earlier in Dubai on a flat course; how she would fare over the Newton Hills was where the other competitors were counting on her fading. That didn’t happen as she held about a three minute lead. It was the talented and smart runner, Edna Kiplagat, 39 of Kenya, who decided just before Heartbreak Hill to begin the chase after Degefa. Kiplagat has won Boston in 2017 and the Marathon Majors twice; she’s been racing since before 2010, been at the top of her game for years – but taken long breaks in between competitions to have children and other priorities.

She ran the 10K between 30–40K in 33:08 and ended closing the gap to the winner by 42 seconds. Degefa won in 2:23:31 and Kiplagat in 2:24;13. If she had started the chase a mile or two earlier she would have caught Degefa, but still a remarkable effort for the second place win.

1984 Gold medalist for the Olympic marathon in Los Angeles, JOAN BENOIT, 61 ran a 3:04 at Boston this year (just over 7 minute miles). I think she is doing Chicago again this year in October. Way to be the example, Joanie!

Men’s finish: Take a look on YouTube at the men’s push to the finish with three runners running shoulder to shoulder at about 4:30 pace over the last 5K. The 35K-40K split was 14:29 and the 26th mile was run in 4:32 with Lawrence Cherono edging out Lelisa Desisa, who has won Boston twice. I can’t imagine to painful effort those two went through as they pushed with maximum effort to the finish. The last thing I’d ever think about is having to sprint to the finish! Kenneth Kipkemoi finished third in 2:08:07. I am guessing that the coaches now tell the elite to put the hammer down with 5K to go because that certainly separated them from the rest of the field within short order.

Americans Scott Fauber ran a PR of 2:09:09 and Olympian, Jared Ward ran 2:09:25 for his PR; both made the US Olympic Trials which will be held in February in Atlanta.

SUPPLEMENTAL TRAINING during April. It never fails that most of the Dipsea runners will cram training during May by running the course, which is key due to the unique nature of this tough trail. Others are upping their endurance training as they focus on a half marathon, marathon or ultra. There’s only so much energy one can expend and produce realistic results; especially if you are over 45 years old.

I had you focus on strength training during December through March while laying a mileage base. During April it’s about shifting focus to more running, once per week strength training in addition to a modified strength session on a second day ( swings, Get-Ups, deadlifts) – and maintain balance and mobility. I suggest, from experience, that you shift your focus to maintaining mobility, stretching and foam rolling, thereby avoiding setbacks from injuries – and “structural strength”, i.e. loaded carries.

Doing the “loaded carries” includes the Farmer Carry, Rack Carry and Waiter’s Carry. Do each one for one minute, twice per week and you have a total body – and core developed so you have strong frame for your sport.

The “Get – UP” done twice per week ( or more) addresses several areas of structural integrity and forcing the body to work from flat on the ground to standing. It ties the upper and lower body together to function as a unity; forces you to balance the right and left sides of the body, it’s the strongest core worker as measured by electromyography , puts the body under constant tension, and prepares you in general for sports.

I suggest you execute a number of slow repetitions without resistance, i.e., balance a sneaker on the fist of your extended arm. Each rep on one side should take a minute, holding a phase with a solid pause and hold. Gradually, use a water bottle in your hand, then a light kettlebell ( or dumbbell); gradually work up to 12kg ( 25 lb) kettlebell or dumbbell and 16 kg ( 35 lb) once that weight is carried out without straining.

I’ve caught myself neglecting this elegant and productive lift only to find that my right and left sides have become unequal: time to get back on track. Work to get in three reps on the left and right sides, three days per week. In addition 50-100 swings three days per week. Your goal off-season is to complete 100 swings ( in sets of 20) and 5 Get – Ups seven days per week. You’ll be ready as an athlete for most any activity.

Hi Folks,

Updated 4/15/19 morning: We’ll have Tuesday TEMPO run tomorrow; the rain should be done during the night or by very early morning.

Everyone back from Spring Break and gearing up a little more earnestly for Dipsea. That will be reflected in the Saturday workout.

There will be a time change for Wednesday’s Madison Av Gym workout group that we are going to try a bit earlier starting time to arrival / warm-up time of 7:30 and a starting time of 7:45 am. It will help avoid commute and school; let’s see how it works out. by going to the Jury parking lot you don’t have to deal with school drop-off traffic.

4/16/19 TUESDAY 8:15 am TEMPO on MV bike path; meet at the north end of the path.

4/17/19 WEDNESDAY 7:45 start time ( arrive 7:30 am) for MADISON AV GYM with Kees at Warren’s. Note new time that we will try for a while now that the days are longer.

4/18/19 THURSDAY 7:30 & 8:15 am TRACK at COM.

6 x 20 meters, 2 x 100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (on 3′), 4 x 200 (200), 2 x 100 (100).

4/20/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College off Seminary Drive. Keep the Dipsea training going – and ramp up to the next level.

short training workout, ( by Kees): Do with kettlebell for the swings and presses.

x 15 kettlebell Swings / x 6 Incline Pushups; x 15 Swings / x 3 Goblet Squats; x 15 Swings/ x 6 Incline Pushups; x 15 Swings / Plank for 1′; x 15 Swings / x 6 R. 1- hand presses ; x 15 Swings / x 6 L. hand presses; x 15 Swing / x 3 Goblets.

follow with x 2 right/left side Turkish Get Ups ( TGU).

the idea is that the workout should leave energized not “burned out”; use a weight you can handle without the “shakes” and straining: own handling of the weights you select. Even getting in a 100 Swings followed by x 5 TGU’s on each side ( eventually 5 days per week) will give you the all-around fitness and strength that transforms you into a well-balanced athlete. Develop the balance between the right and left half of your body and the upper/lower body along with solid mobility.That will keep you injury free and strong for your athletics.

Hi Folks,

Updated 4/13/19: STOW LAKE STAMPEDE 5K is on Sunday! A good solid race where the field will pull you along to a good time.

Updated 4/8/19, 8:35 pm: CANCELLING Tuesday Tempo run due to most of the group out during Spring Break.

This Tuesday we’ll get in a Tempo workout as an alternative to the increased hill training you’ve been putting in as you prepare for Dipsea. Maintaining some track and tempo will help you keep that leg turnover going; you still want to be able to race the flats and downhills.

4/9/19 TUESDAY 8:15 am. There will be NO Tempo workout due to Spring Break: most of the group not in town.

4/10/19 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Changed 100 Swings routine, the Circuit followed by deadlifts.

4/11/19 THURSDAY 7:30 am and 8:15 am TRACK at COM. If most of you missed last Thursday’s session while I was away; we’ll do it this week ( 12 x 400 (3′). The backup workout: 6 x 20 meters, 2 x100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (3′) , 4 x 200 (200), 2 x 100 (100).

4/13/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Weather looks excellent this time (last Saturday we did dodge the bullet: rain arrived after the workout and we had packed up the equipment). Arrive a bit earlier to get in your warm-up run; then proceed up the entry road to first level where I’ll have the exercise stations set up. You’ll do four sets of exercises interspersed with with four sets of five hill repeats. Then you’ll finish with tire pulls and loaded carries.

4/14/19 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K. Meet at Peacock Meadow and JFK Drive. A solid 5K to have on your Calendar: the group will push you.