Week of 9/21/15: Workouts this week,

Hi Folks,

Updated 9/25/15:

9/22/15 TUESDAY 9 am TEMPO. Meet at Tenn Valley “log cabin” for tempo pickups on the MV bike path at 10K pace. (let’s see what the turnout will be for your Tuesday workout).

9/23/15 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees. My goal is to provide you with solid basics in kettle bell and barbell training, develop a balanced muscular development to stave off injuries – and gain solid strength and core: all for a strong body as the years go by. ( I should be able to stay longer this day as I’m not scheduled to open up at SA Arch Rival. Gives time for technique practice – and those Turkish Get Ups!)…

9/24/15 THURSDAY 7 & 9 am TRACK at COM. September is a warm month so bring your water bottles! This week a bit more emphasis on longer intervals. first 4 x 50(50), 2 x 100 (100) stride-outs

A/B groups: 1000 (200) @ 5K pace; 800 (4::30 /5:00), 600 (200)

C gp:  after the 4 x 50 (50) stride outs:  2  rounds of:  600 (200), 400 (3′), 200 (200).

9/26/15 SATURDAY 8 am ED’s TRACK WORKOUT. at Novato HS. Missed out on a week day for speed work; you have it here with the Novato group.

9/26/15 SATURDAY…7:30 am SATURDAY HILL REPEATS/ Cross training  IT IS  A GO…with Kees. Site is at Golden Gate Batptist Seminary College off Seminary Drive which is working out nicely with ample room, variety and no cars while doing hill repeats. (so far:  Gerald A, Joshua, Micheller W, Lisa L, Shirley D, Andre T, Rosy T, and more…)

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