Week of 4/9/18: Workouts, Saturday Hill Repeats, Tips, Stow Lake Stampede 5K on 4/29.

Hi Folks,

Update Tuesday 4/11:  Let me know if you are joining in on SATURDAY HILL REPEATS: So far: Lisa L, Alyce & Peter, Linda R, Elizabeth K, Tom O, Pam,

TIP:  Need to counter the slowing down of your cadence with all the Dipsea, i.e., hill training. So after one of your runs do a “finisher”,  with 4 x 20 meters; each rep followed by about 15″ easy out/back jog. Then 4 x 40 meters. Just run them as a quick pickup as if you’re catching the bus; not an all-out sprint. The idea is to develop quick turnover in the legs and that’s a neuromuscular coordination drill. It takes a good number of repeats to establish the motor pattern for faster turnover. You finish the workout with “fast legs.”

Gradually  work up to 10 reps with a rhythm of “pickup/slight .recovery, pickup/slight recovery” You’ll be pleasantly surprised how your speed improves and legs are strengthened. . Do the drill prior to a run or track workout after a warm-up run: your speed session will go better.

Do you ever notice how sore you are after a pick-up touch football game or soccer game? Your leg muscles aren’t use to being taxed this way and it’s a wake up call to include repeat sprints to strengthen your legs. Don’t underestimate the benefit of including short sprints into your program two sessions per week.


4/10/18 TUESDAY, 8:30 am. TEMPO run on MV Bike Path. NO ORGANIZED WORKOUT today: most of the group is out of town.

4/11/18 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

4/12/18 THURSDAY....TRACK workout – on your own…After the usual warm-up run, the drills, and your 20 & 40 meter pick-ups.

2 x 150 (50), 2 x 200 (200), 2 x 300 (100), 2 x 400 (on 2:30), 1 x 600 (200), 2 x 400 (2:30), 2 x 300 (100), 2 x 200 (200), 2 x 150 (50)

4/14/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/ Cross Training. At Seminary College off Seminary Drive. Arrive about 7:15 am for warm-up run; then run up entry road of College to where the exercise stations are set up. Let me know if you are attending the workout.

So far:  Lisa L, Alyce & Peter, Elizabeth K, Tom O, Pam,


4/29/18 SUNDAY. 8:30am STOW LAKE STAMPEDE 5K & Kid’s Mile (9:30 am). Start/Finish is towards the east end on JFK / Peacock Meadow near the Conservatory of Flowers. It’s a certified 5K (that means it’s an accurate 5K distance) and part of the PA/USATF Grand Prix Circuit. Here’s where I suggest running this 5K with your fellow runners to test your fitness and help with team scoring. It’s a fitness time trial for your Dipsea and any other road races.

> Remarkable half Ironman performance at the OCEANSIDE 70.3. JAN FRODENO, GER after experiencing setbacks in previous 70.3 events, completed this 70.3 in 3:45:05 (S: 22:20 – B: 2:08:27 – R: 1:10:31). A remarkable performance which left 2016 champ, Tim Reed of Austria some eight minutes behind and his closest competitor two minutes behind.


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