update 7/27/16: Since this Th is last workout before I leave for Montana, we’ll add a bit to the 400’s to make you more Spartan.
update 7/25/16: Tuesday, I’ll be out for the day: received an invitation to celebrate birthday with a one day river rafting experience on the American River with Allen B. That means Tuesday 9 am group will be on their own.
“We’re going to up the discipline with our workouts.”
AUGUST: The plan, voted in by the group, for August while I am out is to carry on with the Track workouts; I’ll post them. Members from each group will bring the workout to the track.
Response to “Comments” on this blog: I was told not to respond to the Comments posted on the blog: too much chance of hacking they tell me. I appreciate the comment postings from people who like the Training Tips: working with folks who have little time, I’ve found over the years that certain workouts are working and yet be productive with the little time they can afford. For example, the person from Winestudy.org asked about “Donate” button; that’s on the blog. Every bit helps to buy more weight training equipment for the runners and posting more training ideas.
7/26/16 TUESDAY 9 am starting group. TEMPO meet at “log cabin” off Tenn Valley Rd. After warm-up to north end of MV bike path: .5M Tempo/.5 easy; 1.5M Tempo/ .5 easy; 1.o -to end. (NOTE: I am out that day with surprise river rafting on American River for the day; see above)
7/27/16 WEDNESDAY 8:15 am MADISON AV GYM. Circuit plus 60-80 KB Swings, and couple of Get Ups before the Circuit. We will keep it simple for a 2nd short workout that will keep you strong, yet not overtax your legs with: 5-7 x 10 dynamic KB Swings and 2-3 slow “grinder” Get Ups for core and balanced body, and finally 1 x5 Goblet Squats. That’s it. It is short but very productive especially as you use the heavier KBell over time.
7/28/16 THURSDAY 7:30 & 8:45 am TRACK at COM. Shorter interval emphasis for this week. SUGGESTION: to keep things timely for working out as a group, arrive a bit earlier with a shorter warm up run; get in your drills and more repeat 20-40 meter pick ups to warm up your legs and be ready for the main workout.
Adding to the 400’s: after the 4th -400 add 8 reps of Free Squats, during the rest interval prior to starting your 5th 400; then after the 8th rep get in 20 Mtn Climbers…I may have the ones who know the how to add 20 KB Swings prior to the next 400.
A gp: 1 x 200 (200), 10 x 400 (2′ or 2 1/2′), 1 x 800 @ “closing pace with negative split”: that’s how most of the races end up: a strong push over the last 1,000 or 800.
B gp: 1 x 200 (200), 9 x 400 (2 1/2′), 1 x 800.
C gp: 4 x 20, 2 x 100 (100), 2 x 20, 1 x 200 (200), 2 x 400 (3:30), 2 x 150 (50), 2 x 20.
Weekend of 7/30-7/31:
Regular group: an opportunity to try either from Mt Home Inn on Matt Davis and back on Troop 80 after crossing over to Pantoll, go the half mile or so to top of Cardiac, down 100 feet or so and take trail to Rattlesnake Rock; then on Troop 80 back. 2) Bear Valley trail to just half mile going north past Arch Rock to Kellham Beach turnoff and back for 10. Or you can add more. Gives you dirt rolling terrain without big hills – to get in the miles.
NYCM group: Two “Medium” run days of 9 and 7 milers. With two days in a row of moderate distance you can get in steady pace; stretch and recover after the first day’s run, then be ready for the next day.