Week of 8/31/15: Workouts, Sat Hill Repeats are on,

Hi Folks,

updated 9/4/15:

A little delayed in posting as our family deals with my Dad’s passing. We thank you so much for your kind worlds, cards and texts; they are appreciated. I’m gradually getting back into a routine after a non-stop three-day stretch of emptying out my Dad’s apartment before the 9/1 deadline. Now it’s the paperwork, as I’m sure many of you know who have gone through this kind of a life event. We’ll get back on track this week.

9/1/15 TUESDAY…I’m holding off on Tue 9 am group workout until I get through this week.

9/2/15 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s at 148 Madison Ave. (2nd left from Civic Center off N. San Pedro Rd, take left on Washington Ave, end of block go right)

9/3/15 THURSDAY 7 am TRACK at COM track. 7 am warmup from dirt parking lot on bike path loop; meet at track by 7:25 am for the workout. After the stride-outs of: 4 x 50 (50) and 2 x 100 (100):

A/B gps:   2 rounds of:  2 x 200 (200), 4 x 400 (2′ / 2 1/2′) under 5K pace, 1 x 600 (200) at 5K pace.

C gp:  after the stride-outs of 4 x 50 (50):  2 Rounds of:

2 x 100 (100), 2 x 150 (50), 2 x 150 (50), 1 x 200 (200), 2 x 400 (3′).

9/5/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS. Can’t get in track on a week day; here is a solution with Saturday morning track workout with Ed Corral and group.

9/5/15 SATURDAY 7:30 am HILL REPEATS/ CROSS TRAINING with Kees. Held at Seminary Baptist College, along Seminary drive (take Seminary exit, go right on Ricardo by 7-11 store on east side of freeway; right on Seminary Drive, go about 3/4 mile, park along Seminary Drive road. Do your warm-up run out/back on the path along Seminary Drive and the bay; then run up entrance road to Seminary, first road to left I will have workout station set up and the cones marking the difference hill repeat distances.($5 fee; goes to more equipment)….The “MONICA” Hill Repeats & Weights set:


Sprint – 1/2 (A)  – 2 x Short   –   Sprint

2)  DB BURPEE & ROW R/L x 8:

Short  –  Long  – 2 x Sprint   – Short

3)  DOUBLE AB CRUNCH with weight plate x 20:

2 x Short   –  2 x Sprint   –   1/2 (B)

4)  MED BALL JACKS x 15:

Sprint  –  Short  –  1/2 (A)  –  1/2 (B)

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