Week of 12/21/15: Workouts during week of Christmas, setting up NY RRGrade Run

Hi Folks,

updated 12/21/15: Wednesday Madison Av Gym Workout is on for this week! Warren will lead it while I’m away. You will get in some different exercises: jump rope, a workout of Swings and other stuff – then learn more details on KB Cleans and Swing Cleans! This is time to ask questions. Will end with Deadlifts. 2) Getting head count for rides needed on New Year’s traditional RRGrade Run.(see below)

Glad to see you all had good weather on Saturday for the Christmas Relays!

12/22/15 TUESDAY 9 am HILL REPEATS . Meet at “log cabin”. Do usual warm-up out/back. Then at first hill: x 2 bottom to yellow sign; x2 grate from bottom; x1 sign to top; x 2 sign to grate fast;  x1 bottom to left hill first mailbox #400; bottom to left, to 2nd set of mailboxes…..run over to CountyView steep hill: 2 x “median”hill;  x 1 long run up hill to first right turn road; easy jog down to mailboxes beyond median; then up to “Stop ” sign…down to bottom: x 2 to “35mph”.at a blistering pace with drive. ..that’s it!

12/23/15 WEDNESDAY 8:15 am…MADISON AV GYM workout : (tentative, checking with Warren if he’ll lead it)…

12/24/15 THURSDAY 7 & 8:30 am TRACK at COM. Usual warm-up run. Then at the track: 4 x 50 (50), 2 x 100 (100):

A/B gps:  2 x 200 (200),  2 x 400 (2’/ 2 1/2′);  6 x 600 (200) @ 5K pace or a bit faster, but be sure that you can do 600 ‘s at 5K GP first! Learn to lock in the pace within 2 seconds for the 600’s.

C gp:  4 x 50(50), 2 x 100 (100);  4 x 150(50);  2 x 200 (200), 2 x 400 (3′).

12/26/15. SATURDAY 8 am ED’S TRACK WORKOUT at Novato HS. Time to work off the Christmas goodies

LOOKING AHEAD:

1/1/16  FRIDAY, 9 am . New Year’s RRG Grade RUN 8M. Our NYear’s tradition that ties in with the Open House at the Gravity Car Museum at the top of Tam. Quite the gathering at the top because many hikers make the trek up from Bootjack, Pantoll and other locations, so you’ll see them on the Grade as you run up. They will have refreshments and goodies at the Museum; memorabilia, history and movies of the old “Crookedest Railroad” in the world. They ask for small donation (non-profit outfit): a good program. …..need HEAD COUNT for those requiring ride down the hill ($5). LET ME KNOW we will have several cars to help – hopefully.

so far: Judi S, Kevin P, Gerald A, Lisa L, Michelle W, Mika?, Kathy B?, Pam J?

 

 

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