Week of 7/27/15: Workouts

Hi Folks,

..Shorter posting for this week, but the main thrust for the summer is getting in solid enjoyable training: steady mileage, some speed work to maintain leg turnover, hill work for strength and long runs for endurance. Just being consistent with the training will pay off big dividends come Fall season. It may not seem that “visible” progress is taking place, but  adaptations are ongoing and when you transition to more tempo, peaking over the last three weeks before your goal race – it all kicks in.

7/28/15 TUESDAY 9 am HILL REPEATS at Tenn Valley – log cabin. We’ll get in the 1.5 warm-up, do a total of 16 hill repeats of varying lengths.

7/29/15 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees…the “Marty Circuit”…Solid basics and a workout.

7/30/15 THURSDAY 7 am TRACK at COM. Emphasis this week is on extending the 400 pace to 600 distance with the goal of hitting your 5K GP..  Warm-up of 1.5M, 4 x 50 (50), 2 x 100 (100):

A/B gps:   1 x 200 (200), 6 x 600 (200), 1 x 1000 (200)

C gp:   4 x 50 (50), 2 x 100 (100), 4 x 400 (3′), 1 x 600 (200)

8/1/15 SATURDAY …..no Hill Repeats or RRGrade this weekend: I will be taking part in the MARIN CENTURY ride for the bday workout. Should be have a large turnout for this annual event and if I remember correctly Tamalpa is helping run an aid station..



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