Week of 7/20/15: Workouts, RRGrade Run weekend tba,

Hi Folks,

edited 7/25/15.: Note change to SUNDAY for RRGRADE  – CANCELLED for tomorrow due to only two game for the run tomorrow.

We tried out the Hill Repeat site off LVR with Jill and Hans; it seems to work out okay, though parking is limited. I’m still going to check out another location for the following Saturday.

7/22/15 WEDNESDAY 8:15  am MADISON AV GYM workout with Kees at Warren’s. (148 Madison Av; two blocks from  the Civic Center. Solid KB and BB routine, big posterior and core, shoulder stability, him hinge emphasis – to keep you injury free and balanced development.

7/23/15 THURSDAY 7 am TRACK at COM…Longer intervals planned to keep those running long trail runs, half marathons and marathons – and even the 5K/10K’s used to stretches of race pace work. As always pay attention to develop accurate pacing – for your goal pace; don’t get caught up in running long intervals too quickly. Just as with races, you can start out too quickly feeling good; then wham, the “Bear jumps on your  back,” after halfway through and you fade over the remainder of the race.

after the 1.5M warm-up, 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps: 2 x 200 (200), 3 x 1000 @5K pace (200 recovery jog, not walk), 1 x 800 (on 4:30 / 5:00), 2 x 600 (200) at faster than 5K GP.

C gp: warm-up / stride – outs:  4 x 50 (50), 2 x 400 (3:00), 2 x 300 (100), 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

Weekend of 7/25 & 7/26

Tentative for SUNDAY 7/26/15, 7:30 am – is CANCELLED ! RRGrade Run 8M . Only two contacted me; so we will schedule it again in near future!

RRGrade run is a good test of aerobic fitness, can be run at quality effort because you can’t go fast enough on a dirt 5-7% grade to injure yourself, but it develops tempo fitness, recruits more leg muscles – and is our unique scenic course.

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