Week of 4/17/16: Workouts, changed week, Wed substitute workout, TH “Dipsea track additional workout”

Hi Folks,

updated 4/19/16:

THIS WEEK: I’ll be coming in for some of the workouts from Bolinas where we’re staying this week starting after Tuesday 8:45 A.M. group. There will be NO Wed weight training at Warren’s (see suggested workout below for Wed date; also we’ll have added XTrain/40 meter workout! I will be in all day Thursday for track workouts, working on Human Race, and helping with TL track meet during the late afternoon. NEW Dipsea “40 Meter X-Train repeats”...be ready for this new phase. I am doing usual Friday bike ride, but no workout on Saturday because we’re out at Bolinas through the weekend and Monday, Tuesday.

4/16/16: Sandy, Kathleen and I at “Bike Around The Buttes” 17.5 miler (Sandy’s first ride), Kathleen (40M then worked as an instructor at Diabetes Booth), Kees (100 miler)…very windy day: we all had to deal with 25-35 mph headwinds for good part of it. First time I had a sag wagon following right behind me  after mile 80! The Buttes are smallest mountain range in California surrounded by miles of nut tree groves and rice farms. Our friends are rice farmers in Colusa; Sandy and I tied in an overnight visit with them. We plan to explore new areas through the many benefit rides around the state: “Travel with a purpose.” Then this summer riding around Tahoe in July and October.
4/19/16 TUESDAY 8:45 A.M. HILL REPEATS at Seminary College location. (little less traffic hassle there)..Do usual warm-up along Bay; then hill repeats on campus.

4/20/16 WEDNESDAY…..NO Madison Av Gym workout today. But will do “X Train / 40 meter Workout” right before or after track session for make up) and Loaded Carries.  Or, those who have equipment at home:  6 – 8 x 12 KB Swings alternated with 8-6-6-5-4-4-3 Push ups. Then heavy KB Cleans: x1 Right, x 1 Left; x 2 Right, x 2 Left, x 3 Right, x 3 Left. Brief rest; then repeat two more rounds. Finish with 3 x R/L Get Ups. 

4/21/16 THURSDAY 7:30 & 8:45 A.M. starts for TRACK at COM. Ladder workout/longer intervals this week. Plus new “40 Meter Dipsea Xtrainer workout” to strengthen you for demands of Dipsea when legs are a bit shot –  plus Loaded Carries. Helps quality running in general when legs begin to go “dead.”

A/B gps:  200 (200), 600 (200) 800 (4:30/5:00), 1000 (200), 800 (4:30/5:00), 600 (200), 200 (200) which is 9 laps the rest is added with:

x 4 Squats / 40 meters, x 6 Squats/40 meters, x 8 Squats / 40 meters, x 10 Squats / 40 meters. Meanwhile other part of group is carrying out:

x 10 reps total Mtn Climbers / 40 meters; x 12 reps / 40 meters;  x 14 reps / 40 meters;   x 16 reps / 40 meters…brief rest. …then if I have way to get some equipment out, do:

Thrusters with DB or med balls. 12-10-8-6 reps and / 40 meters routine

C gp:  4 x 20 meters;  4 x 50 (50), 2 x 20 meters, 2 x 150 (50), 2 x 20, 1 x 200 (200); 2 x 40 meters, 1 x 400; 2 x 40 meters.

4/22/16 SATURDAY….I suggest out/back to Cardiac, keep on the fireroads and clear parts of the trail to avoid poison oak…If you’re a low mileage runner I wouldn’t suggest running hill repeats or Dipsea more than twice per week: difficult to recover and maintain the program. You also still need to get in that 10-14 miler trail or road run for endurance base which  gets you through a tough effort on Dipsea without fading.



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