Week of 6/19/17: Workouts during vacation week,

Hi all,

I will be out this week with family to Bryce and Zion for a special trip; all very exciting. It will be our first time to this part of Utah and I’m looking forward to it. The workout groups will continue and use the workouts posted on the blog. As always, please have extra awareness to train safely and bring your water: it will be very warm all week!

There will be no Saturday Hill Repeats as we’ll be heading home the next day. We will pick them up soon again.

I won’t be adding Training Tips this week; there is no internet connection where we’ll be hiking and camping. Look through some of the past posting weeks to garnish key training information and on the site here at

6/22/17 TUESDAY ..training on your own today and hook up with those in your neighborhood. If the running site is close by other training partners you’ll be more likely to stick with the program. Steady mileage with rolling terrain throughout the summers alternated with Tuesdays of hill emphasis will be the solid base for the Fall events.

6/23/17 WEDNESDAY 8:15 am MADISON AV GYM workout without Kees. Judi will set up the cards for the Circuit. Be careful during the workout; that means no straining, good form and keep within yourself at each station.

6/24/17 THURSDAY 7:30 & 8:30 am starts for TRACK at Tam HS track and Terra Linda: pick the one closest to you. There will be a number of people at each location thereby avoiding the commute traffic mess. I changed the intensity of the workout in anticipation of hot weather.

8 x 40 meter quick turnover pickups;   2 x 100 (100) stride-outs.

3 x 400 (on the 2 1/2′), then take an extra minute plus break, drink water; then continue:

3 x 400 (2 1/2′); then another break. Continue with another set or call it a day if it’s too warm. Finish feeling sharp and strong, not over-taxed.


more to come later.

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