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,
- 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