Week of 2/20/17: Workouts this week, Saturday HR,

Hi Folks,

updated 2/22/17

Brace yourself for another week of rain! it helps to have the proper gear ready for running in the rain, keep the run efficient; perhaps a bit shorter than on clear days – enough to keep the base going. After the runs, put newspaper in the shoes after removing the liners; replace with another batch of newspaper to draw out the water overnight. But we have some clear weather coming Wednesday through Friday.

I’ll be out on Sunday. Can do Saturday Hill Repeats – we are supposed to have rain, but I think it is likely mild. Let’s see how it looks by Friday and will update the blog.

2/21/17 TUESDAY . TEMPO WORKOUT – on your own. Time to hook with your local running partner and pick the course where you can get in a variety of 3-4 x ( 4′ – 10′ repeats) on a flat to modest rolling terrain course for total of 6 miles.

2/22/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. The set warm-up, then a total of 100 Swings in reps of 12 alternated with key exercises; then do the Circuit.

2/23/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals this week. After warm-up 1.5 to 2M;  4 x 50 (50), 2 x 100 (100):

A/B gps:   2 x 200 (200), Two rounds:  (800 (on 5′), 1000 (200)) run at 5K race pace: controlled high aerobic pace; don’t go “over the edge” in effort.

C gp: 2 x 40 meters..Two Rounds of:  (2 x 100 (100), 1 x 200 (200))

2/25/17 – 2/26-17 Weekend.

2/25/17 SATURDAY  7:30 am. HILL REPEATS/Cross Training at Theological Seminary College site, off Seminary Drive. As usual get there about 7:10, park along Seminary Drive, by the entry road to the College; get in a good warm-up run out/back along the Bay. Then run up entry road to first cross road where I’ll have the exercise stations set up. There will be 4 exercises with sets of 5 hill repeats in between each set for a total of 20 hill repeats. We will incorporate 1-2 three to four minute repeats for the reasons I mentioned in last week’s Training Tips. It is important to work up to this volume gradually so you give your body time to adapt to the stressful workload.

2/26/17 SUNDAY….A good day to get in your trail mileage! (be ready for possible rain).

TRAINING TIP:  continuing on the them from last week’s posting on how to improve your fitness by Norwegian exercise physiologist, Ulrik Wisloff, Ph.D using the ” 4 x 4′ (3′)” program to up your VO2 Max as you prepare for the trail races and road runs coming up this Spring. After finding that many athletes were working out e.g., running but their fitness was low; he came up with a program to improve cardiac output (HR x Stroke Volume) and Cardiorespiratory Fitness (CRF). As I’ve said “just getting in miles doesn’t mean you are fit.”

The idea is to work up to include 4 sets of 4′ repeats at 85% of max effort followed by an easy 3′ recovery to improve CRF.  Runners can include it with the approximate time period of 800-1000 meter repeats on the track or on hills; cyclists can do 4′ pickups hard on the flat or upgrades, rowers can do 4′ pickups on the erg followed by 3′ easy rowing.

It’s a workout you include once to maybe twice per week at most to stimulate the change in fitness. Too much of the same thing becomes too much and boring: athletes won’t stay with it. You may need to work up to the volume by starting with 1 set of 4′ (3′), then 2 x 2′ bouts and gradually work up to 2 x 4′, and eventually 4 x 4′. You will improve your fitness!


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