Week of 9/4/17: Workouts, Saturday Hill Repeats,

Hi Folks,

updated 9/8/17:

6 pm, 9/8/17: Canceling Saturday Hill Repeats due to too few people participating this weekend.

I usually hold the SATURDAY HILL REPEATS as a temporary sub workout for the track (still in question at COM). The benefits of Hill Repeats will help your trail and road racing, fitness, leg turnover and power: always a key workout. We will also get in some RRGrade Workouts this month to help those building mileage for the Fall events.

9/5/17 TUESDAY. A good day to get in rolling terrain mileage of 5-8 miles with 3 x 3′ minute pickups spread out during over the run with recovery running in between.

Those competing Sunday in  SCruz Half Ironman distance this week in Santa Cruz get in 4-6 x 800 (with easy 200 recovery between, or 2 minute) but keep it moving.

9/6/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. The 100 Swings/ key exercise non-stop routine; then the Circuit, and then your Deadlifts.

9/7/17 THURSDAY your TRACK on your own (Meanwhile I will check on COM track status by going to the Administrative offices. Seems little construction work has been going on: supposed to be lots of work going on, but it’s not happening!. Focus this week on the full 5K workout with not too long/not too short intervals.

Do the 1.5M warm-up, 6 x 40 meters; then into intervals @ 5K GP

A/B gps: 8 x 600 (200)…work at it until you can hit the intervals evenly and within 3-5 seconds of each other.

9/9/17 SATURDAY . Cancelled!  HILL REPEATS/Cross Training at Seminary College of Seminary Drive. Too few people participating this week; another time.

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