Week of 10/30/17: Workouts, Sunday, 11/5/17 “The Johnny Lawson XC Challenge

Hi folks,

Looks like Fall hits this week and we’ll be hosting our Fall cross country on Sunday with “The JOHNNY” right in our backyard at Miwok Meadows in China Camp area. There will be three races: Women at 9 am; Master Men at 10 am, and Open Men at 11 am. A good number of the running clubs from around the entire Bay Area will participate here. It’s fun to see all the club colors and camaraderie at this event.  This race on the PA Cross Country Circuit is put on by Tamalpa Runners I encourage our group members to either race on the Tamalpa teams or help by volunteering on the course, at reg or the finish line ( see Tamalparunners.org and Signmeupgenius.com). I’ll be heading up the timing portion.

One of the best exercises to develop a strong “General Effect” for any sport is the Kettlebell Turkish Get Up (TGU). This exercise yields terrific body strength, mobility, balance of the upper and lower body that helps to improve all sports. You’ve heard me sing the praises of the TGU because it  develop strong shoulder stability, body mobility, leg strength and that the TGU does 100% activation of all four core muscle groups.

10/31/17 TUESDAY 8:30 am TEMPO RUN with Kees. Meet “log cabin”  off Tenn Valley Rd. We’ll have the 1.5M warm up run to the north end of the MV bike path as usual; then it’s a series of Tempo intervals alternated with .5M easy recovery sections. Workout:  .5T/.5E; 1.0T/.5E; .5T/.5E; .5T to Mile 4 marker.

11/1/17 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. A life changing workout as usual with KB Swings, Barbell, dumbbell, dual grip ball, loaded carries and Prowler Sled push training.

11/2/17 THURSDAY ..on own TRACK Workout. ( I have meeting in East Bay.). Intervals this week will be a repeat of what I have the group do before major races; it consists of reduced volume so you come away feeling sharp and energized – and that you could have done much more. The other workout iI like s the “Alternating 400’s” for 2 to 2.5M: it’s continuous, but short. This week:

3 x (400 (on 2 1/2′) @ just under 5K pace;  200 (200) @ mile pace))

2 x ((600 (200) @ 5K pace, 200 (200))

1 x 400 (2 1/2′), 200 (200)

11/5/17 SUNDAY 9 am – 10 am – 11 am. The JOHHNY LAWSON XC CHALLENGE, 4+ Miles. Miwok  Meadows in China Camp. See Tamalparunners.org for details. Come out and run or volunteer: it’s a Tamalpa event!

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