Week of 2/19/18: Workouts, last Track session, Saturday HR

Hi Folks,

updated 2/22 /18: Saturday Hill Repeats are on; let me know if you join in.

This Thursday is last TRACK workout at Tam HS: we’ve been kicked out from using the track facility by the school. I think the sessions will pick up again when the COM track complex is completed in the Spring – sometime.

This week be ready for cold weather training.

More updates later today regarding training as you gear up for Dipsea  and for any other tough trail races in late Spring. January – March is for building mileage base, having a solid two-hour or 12-15 mile long run to provide the endurance for racing the 1:20-1:45 time period for most average Dipsea runners. Strength training even 1-2 times per week with just a few exercises will enable you to surpass your normal effort. The athlete with a superior strength base with two athletes of similar aerobic capacity, will come out ahead.

We are also working on “the weight training of running” with Saturday Hill Repeats and Cross Training followed by tire pulls and “loaded carries” to build power fitness. No less important for achieving your best form body mobility in the ankles, hips, hip flexors and shoulders must there in order to have your strength and fitness gains shine through for a best time.(more important than stretching).  Loss of mobility makes you prone to nagging injuries such as plantar fasciitis, tendonitis, tight quad and hamstring  problems plus hip flexor issues.(see Kelly Starrett’s books: “Ready To Run” and “Becoming a Supple Leopard” for how to deal with and prevent injuries.. You can easily do a few exercises at home, e.g., Bulgarian Squats – a unilateral exercise to strengthen the quads and posterior side to develop that strong hip extension for hill work. Step-ups onto a 18-24″ box or bench one leg at a time. Once you can do 10 reps on each leg, hold a weight(s) in your hands for two sets of five reps ( 2×5) on each leg. The emphasis will be on increasing leg strength and coming away feeling stronger and energized: the muscle endurance and fitness are done by running hills. ….more to come

> Watching an interview on NBC with the Norwegians the other day and one brief line caught my attention regarding how they develop their youth. One of their athletes mentioned that they don’t do scoring or push competition until after age thirteen! What a good and novel idea to have your youth work on a solid foundation and to enjoy their sports

Jane Baldwin’s traumatized foot sustained during an ultra race in Alaska. Ouch! I don’t how she could continue while pushing such awful pain. She earned the “no pain, no gain” award that day. This will require a long recovery time. Hang in there, Jane!

Mike Fanelli ante Beckett with two other over 60 teammates win their division at a relay road race in Petaluma area. Congrats guys!

2/21/18 WEDNESDAY 8:15 am Start for MADISON AVE GYM Workout with Kees at Warren’s.

2/22/18 THURSDAY 8:15 am warm-up; 8:30 am Start for TRACK at Tam HS. (Traffic should be light because schools are out.): The usual warm-up prior to the 8:30 start. We’ll be doing a “ 1000 Meter Ladder” today. After the drills, 4 x 40 meters, 2 x 100 (100):

200 (200), 400 (on 3′), 600 (200), 800 ( on 5′ / 5:30), 1000 (200), 600 (200), 400 (3′), 2 x 200 (200)

2/24/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training….If you are joining in email me: coachkeest@yahoo.com or text to 415-595-1307 so we have a head count. Held at Seminary College of Seminary Drive.. We are ramping it up a notch in muscle endurance and power that will be required for Dipsea.

So far:  Jeanie, Alyce, Carrie ,  Lee, Maggie, ( I think Gayle), Elizabeth, Tom, Peter, Alyce, Dawn,

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