Week of 8/17/15: Workouts, gearing up for Fall, Hill Repeats, Training Tips

Hi Folks,

updated on 8/17/15, 9:03 pm: got home late...I cannot be at TUESDAY tempo; have to make a delivery by 10 am..

Brief posting for now as dealing with a few urgent items and my Dad; otherwise, training groups are going well. I have made a slight change for the better with the Hill Repeats course at the Golden Gate Seminary site by moving the start point up the hill away from the apartment complex – so we don’t disturb the residents. We can also incorporate two different sets of hills and have a safer, flatter, space for the exercises and loaded carries. I suggest for now park below along Seminary Drive( the upper parking lot is blocked), do the warm-up then go up the entry road to the start and exercise area…

I’ll need runners to let me know if they will show up for the Tuesday workout (need 4-5 to conduct it so it’s worthwhile for all of you). If too few can make it (a number are out on vacation), we’ll wait until after Labor day. Thinking about using the Seminary Drive – Harbor Drive loop for Tempo – next time; this week on MV bike path.

8/18/15 TUESDAY 9 am TEMPO group. Meet at log cabin for run on MV bike path. I cannot be there, but the workout is:  .5M Tempo/ .5M Easy;  1.0T / .5M E; 1.5M Tempo -done. Cool down back to start.

8/19/15 WEDNESDAY  8:15 am MADISON AVE GYM workout with Kees at Warren’s. new addition to the circuit to keep the afterburners working.

8/20/15 THURSDAY 7 am TRACK at COM. Shorter intervals; XC races coming up, need that strength on the dirt terrain.After 4 x 50 (50), 2 x 100 (100):

A/B gps: 4 x 150 (50), 2 x 300 (100), 2 x 400 (2′ /2 1/2′); 6 x 200 (200) @ 1.5M pace; 1 x 800-finish.

C gp: 4 x 50 (50), 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 1 x 300 (200), 1 x 200 (50), 2 x 150 (50), 2 x 100 (100)

After, to develop physical and mental push: add the Cross Train Half Mile.

8/22/15 SATURDAY 7:45 am HILL REPEATS/cross training at Golden Gate Seminary site. Incorporating two different hills; should be a good session as I’ll have it better dialed in and with variety for the hill repeats, workout, extra white boards for easier read and more equipment…… But I’m having you park below along Seminary Drive (upper parking lot is chained off); do warm-up run, then come up to entry to start.Yes, slightly later start to get yourself parked, short warm-up; then we go at 7:45 am with group start. Should be time to get to work after, to kids’ games, or a 3-4 mile loop run around Harbor Point.

 

1 thought on “Week of 8/17/15: Workouts, gearing up for Fall, Hill Repeats, Training Tips”

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