Week of 10/23/17: Workouts, Saturday Hill Repeats,

Hi Folks,

Updated 10/26: Changing Saturday Hill Repeats time to 7:45 am Start – due to several items. Let me know if you are participating by Friday.

The air has cleared and people running, cycling and swimming again. It’s a good week to get in solid training for the Johnny Lawson XC race on 11/05/17. Next Tuesday (10/31/17) we’ll have you put in a Tempo run on the newly paved MV-Sausalito bike path; this week get a solid mileage day…We will have Saturday Hill Repeats / Cross Training, (10/28/17) and with a bit later start because it’s dark early in the morning; we’ll start the main workout at 7:45 am ( warm-up at 7:15 am). Next week after Daylight Savings we probably go back to the 7:30 am start.

10/24/17 TUESDAY …Get in steady mileage run over tolling terrain; then we’ll hook up next week for the Tempo run.

10/25/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 Kettlebell Swings routine followed by the Circuit and Deadlifting.

10/26/17 THURSDAY...on own. TRACK Workout.This week a ladder routine that ends with the longer interval to help simulate working the last kilometer of a race. 1.5M warm-up, 4 x 40 meter pickups, 2 x 100 (100); then:

Two Rounds: ( 200 (200)@ mile pace; 400 @ sub 5K GP (2 1/2), 600 @ sub 5K GP (200), 1000 @ 5K pace (200))

10/28/17 SATURDAY 7:45 AM Start for SATURDAY HILL REPEATS/ Cross Training at Seminary College off Seminary Drive in Mill Valley. Park near the entry into the Seminary College about 7:15 am and get in your warm-up run; then run up the entry road to where I’ll have the exercise stations set up. ($5 drop-in fee; wee buy more weights). Be ready! let me know by Thursday night if you’re joining in on the workout. So Far:

Kevin P, Lisa L, Dave C., plus new person or two, Carrie B, Grayson, Jeanie, Hans,

  1. DB MANMAKERS x 6:

Short   –  2 x Sprint  –   Long  –   Sprint 

2)  R/L  DB or DUAL GRIP BALL REVERSE LUNGES x 6

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

3) DUAL GRIP BALL AB CRUNCHES x 20:

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

4)  DBL KB THRUSTERS X 10

2 x Short  –  1/2 “A”   –  2 x Sprint

 

 

 

 

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