Week of 8/28/17: Workouts, Sat Hill Repeats,

Hi Folks,

Jeanie wins her division at the Kuai Half. How cool is the plate award!

updated 9/1/17: Saturday Hill Repeats are on; they start early so you beat the heat and have the rest of the day open for family and “to do’s.” I try to schedule them for our group regularly because the workout is designed to emphasize power output with hill work and the Loaded Carries. Hill work for leg speed and strength; Loaded Carries for time under tension (TUT), total strength, posture for running and cycling, and a strong core. Should be able to carry heavy weights and build that body structural strength. Nothing complicated, but it works.

Another hot week coming up so plan accordingly! I have early outings; will update later. Congrats to all the runners who survived the Headlands 50K: a tough day in the heat! Special thanks to the volunteers so needed during tough conditions for the runners.

I will check on COM Track to see how September is shaping up; construction work is supposed to go on until 8/30 for sure. If you are going to do any quality work such as track, tempo or speed work; do it early or in evening. So 8:30 or 9 am track will be a bit too warm; if you do go later morning keep the intervals shorter, e.g., 200’s or 10x 100 to keep that cadence going.

If you are coming to Saturday Hill Repeats, let me know so I have a head count. BTW I just read another article on training by coaches who look at real world results for runners and Spartan participants are the Loaded Carries, tire pulls, prowler push sleds, deadlifts, kettlebell swings, and Turkish Get Ups.

Carrie, Grayson, Hans,Gerald, Michelle coming…

8/30/17 WEDNESDAY 8:15 am MADISON AV GYM work with Kees at Warren’s. The 100 Swings / key exercise routine prior to Circuit followed by 3-4 x 3 Deadlifts.

8/31/17 THURSDAY .  TRACK work  with ladder workout- on own. Start with warm-up 1.5M, 4 x 40; 2 x 100 (100); then

A/B gps:  200 (200), 400 (2:30 or 3′), 600 (200), 2 x 1000 (200) @ 5K pace; 600 (200), 400 (2:30/3′), 2 x 200 (200).

9/2/17 SATURDAY 7:30 start for HILL REPEATS/Cross Training at Theological College off Seminary Drive. Arrive near the entry road to the college, park along Seminary Drvie prior to 7:30 start to get in your warm-up run; then run up the entry road to first level where I’ll have the workout set up. Expect quality hill repeats effort mixed in with key exercises; followed by Tire Pulls and Loaded Carries. Done with a group – you do better effort.

Coming so far: Gerald, Hans, Carrie B, Grayson,


2 x Sprint  –  1/2 “A”   –   2 x  Short

2) 2 x :   R/L DB ONE-ARM SNATCHES X 5;  and MTN CLIMBERS x R/L 10

Sprint   –   Long    –  Short  –  2  x  Sprint


2 X Short    –   2 x  Sprint  –   1/2 “B”


1/2 “A”  –   2 x Short   –   2 X Sprint

Then it’s Loaded Carries and Tire Pulls.


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