Coming up on March so concentrate on another solid week of training to finish February with good base mileage: it will pay off! If you haven’t been getting in the “Weight training of running”; I’ll have Hill Repeats (HR) on Saturday at 7:30 am in McInnis Park (see below). The HR session after the warm-up run takes about 35 minutes; the goal is to finish it under 35 minutes. It’s short, but with high intensity to develop leg strength, power, speed and fitness.
2/23/16 TUESDAY 8:45 am HILL REPEATS at Golden Gate Theological Seminary college. Park along Seminary Drive along near College entrance. We’ll do warm-up out/back along the Bay then do the HR on entry road to college.
2/24/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. Our strength circuit training continues to build the best “general effect” training for racing Dipsea or road races.
2/25/16 THURSDAY 7 & 8:45 am. TRACK at COM. Two Different Workouts: one for 7:30 am group and another for the 8:45 am group (most of the Th group are also the same folks in the Tuesday group workout and ran their Hour Run on Tuesday 2/9/16).
7:25 am Start: Your One Hour Run baseline workout, or if you must leave earlier, run the 45 minute or even 30 minute time period. The goal is to establish your Tempo pace and give you a solid threshold non-stop workout. You’ll get regular 400 splits feedback for you to lock into pace and monitor your effort level. We hope to repeat the exercise in April or May and measure the improvement in distance covered.
8:45 am Start A/B groups will do a “regular” track workout: 2 x 150 (50), 1 x 200 (200), 2 x 300 (100), 1 x 600 (200); 4 x 20 meters, then continue with: 1 x 600 (200), 2 x 300 (100), 1 x 200 (200), 2 x 150 (50); finish with 4 x 20 meters.
C gp: 4 x 50 (50), 2 x 100 (100), 2 x 20 meters, 2 x 150 (50), 1 x 200 (200); 2 x 20 meters; 1 x 200 (200), 2 x 150 (50), 2 x 100 (100); 2 x 20 meters.
2/27/16 SATURDAY 7:30 am HILL REPEATS at McInnis Park. May want to park to left or right in front of the McInnis Park entrance, instead of the little parking lot by the back holding ponds. Then either do warm-up run on road going to left that brings you around to base of of the hill; for over a 1.5M warm-up: take the path to the right that goes around the soccer field, then along the Creek and driving range on path/levee that loops counterclockwise to the entry road to the hill (pretty course).