updated 4/12/17: Running part of Dipsea and a repeat on Dynamite.
A little late posting here due to recovering from unexpected long journey getting to Maui for Sandy’s 70th – a month long celebration. Workouts will continue while we’re out; a few members of the group should/will write up the workouts to take to the Wednesday gym and Thursday track workouts ( have your own Chronomix mode watch for track session; no display clock this time). Note: We’re going to do my 70th & Tamalpa’s 40th anniversary celebration most likely during late July or August.
4/12/17 WEDNESDAY 8:15 am MADISON AV GYM workout “100 Swings & Circuit”. Cautionary note: be careful with your lifts and kettlebell work – safety is paramount! Warren will check in briefly, but he’ll be busy with Sid after his early morning client.
1). Warm-up Board exercise list is behind the other workout board on the table.
2) The 100 Swings/Exercise routine cards: are in plastic sleeves. You can pick one of the 4 options. Someone keep it moving with what’s up next and control the exercise / rest interval.
- KB SUMO DEADLFIT (place the 35#, 45#, 53#, 62#, 70# out)
- INCLINE PUSH-UPS (people can place the bar higher (easier) or lower (more difficult; know your setting)
- BALL TRANSFERS
- LEFT LEG STEP-UPS on smaller wooden box; use DB or KB for extra workload. Put emphasis on pushing off with butt muscle – hip extension.
- RIGHT LEG STEP-UPS
- LEFT KB CLEANS (can be from ground to rack position or as “Swing Clean”
- RIGHT KB CLEANS
- “RUSSIAN TWIST using 10# plate or a KB
- BALL SLAM: use ball overhead down to full squat motion as you “slam” that sucker to the mat!)
- KB FARMER CARRY. ..use weight that challenges your grip within 30″
After the Circuit get in 3-4 sets x 3 reps of Deadlifts; no going for maximum lifts: just get it in…Do your hip stretch and roller work. Elianna, Bill, Linda and Lisa get in same reps of solid TrapBar Deadlifts.
4/13/17 THURSDAY 7:30 & 8:45 am starts for TRACK (Yes, I changed 2nd group to 8:45 start so those who are dropping off kids have time to get to track and some warm-up).
THIS WORKOUT: Shorter Interval day emphasis and a last solid one before Stow Lake Stampede 5K (4/23/17) in GG Park which I’m encouraging you all to run to obtain your 5K baseline as I’ve discussed in past posts. This will be a good tune-up for the MMD Races 10K on 5/29/17: double your 5K time and add a minute and you’ll be within 15″ of your 10K effort.
WARM-UP: after your brief run, get in 8 x 40 meter pickups together at track to get your cadence motor pattern going; then 1 x 200 (200) stride-out.
CHANGING UP the 400’s a bit so you don’t over extend into anaerobic state: keep it highly aerobic, controlled effort. Your completing a 5K total of 12.5 laps in this workout. After each set of 4 x 400, you’re adding a minute of rest so you can keep the effort more consistent ( If you find that a minute is more extra recovery than you need to finish the 12 laps with a strong effort; change it to 30″).
A/B : 4 x 400 (on the 2 1/2′)….then a 60″ rest or close to it before next set. If you find this too long a rest, change it to 30″ extra time.
4 x 400 (2 1/2′)…..then a 60″ rest again
4 x 400 (2 1/2′) – finish. ……All a good prep for the 5K
C gp: 2 x 40 meters, 4 x 100 (100), 2 x 40, 2 x 100 (100), 1 x 200 (200), 2 x 40, 2 x 100 (100)
Weekend of 4/15 & 4/16:
4/15/16 SATURDAY...Get in an extra hill repeat on the Dipsea course to simulate Insult Hill by running to entrance o to the Rain Forest or base of Cardiac; turn around and cruise to bottom of Dynamite. Cross the creek at Muir Woods, jog width of parking lot; then do a repeat of Dynamite to where it opens up out of the tree cover.
Running Dynamite after a long downhill on Hogsback and Dynamite simulates the long downhill to base of Insult Hill – and having to run Insult.
(we are not back until 1 am , so no Saturday Hill Repeats and Sunday is Easter. ).