Week of 7/3/17: Change in schedule for July-August; workouts

Hi Folks,

UPDATED 7/7/17:  Okay HILL REPEATS are on for SATURDAY 7:30 am:  Judi, Linda, Hans, Lisa, Pam, Richard,  Sabin and more.

UPDATE 7/6/17:  let me know if you want HILL REPEATS and cross training workout this Saturday; we’ll 6 or more to participate ( coachkeest@yahoo.com or text 1-415-595-1307).

Happy fourth! Looks like extra days off for most of us with the Fourth landing on a Tuesday.  You can look at last week’s post for the details regarding my not attending the Track workouts during July and August. Many folks are taking vacation breaks, trying to stick close to home for workouts to avoid traffic, i.e., at Tam HS and Terra Linda tracks. When there only three or fewer people at the sessions it’s not as much fun for those in the group. Those are  using auto monthly pay remember to put a temporary stop on payments.

I will be writing up the workouts, continue with Saturday and RRGrade workouts. Be sure to check the blog to see if the Saturday HR or RRGrade are scheduled –  and let me know if you will be attending. It will be a go if we have 6 or more participants. Sandy and I will also be in and out of town during July and August.

7/4/17 TUESDAY. 8:45 am ( on your own) Can meet at “log cabin”, Tenn Valley; run to parking lot, do 2:30 up Monticello Grade/Hill, down and then continue on to end of pavement section and head back. Take a second run up Monticello for 2:00 push; go down and then return to log cabin.

b 8:15 am MADISON AV GYM workout at Warren’s with Kees. Strength building and balanced muscle development are the focus.

7/6/17 THURSDAY 7:30 & 8:30 am. TRACK at Tam HS and Terra Linda HS. After the usual warm-up, 6 x 40 meters:  Two rounds of:

A/B gps: (2 x 200 (200), 4 x 400 (2 1/2′ or 3′), 1 x 600 (200)).

C gp:  2 x 40, 4 x 50 (50), 2 x 100 (100), 2 x 40, 2 x 150 (50).


7/8/17 SATURDAY 7:30 am Start for HILL REPEATS/Cross Training. At Theological Seminary off Seminary Drive as usual. Park along road near entry road up to the Theological Seminary College. Do your warm-up about 7 am; then jog up entry road where i will have exercise stations set up.


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