Sunday, December 30, 2007
Week of 12/31/07-08. Workouts.
1/5/08. SATURDAY. 7am. HILL REPEATS (HR) at McGinnis Park.
Wow! after the Friday storm we may be in luck with a break in the weather. So if it's a light rain we're on for the Sat am workout. Looks like Jason's group will be there also.
Inner parking lot near Golf Club area. We'll do warm-up run around the levees, then do 6,8,10 hill repeats depending on if you are just starting hill repeats, intermediate or more advanced in your training. We'll stretch after the session (don't neglect this part: your hamstrings, calves, butt will have been worked and tight - and need to be stretched out)...
If it's a light rain we'll still be on and I will keep the workout moving so you'll be in and out of there.
> As I mentioned in the last blog, the goal is to get the legs in shape for strong hill work on the Dipsea and to improve your leg strength for the latter stages of the marathon. Struggling with growing leg fatigue as we build the reps will strengthen your fitness and resolve on the Dipsea course; or during the last half mile of a road race.
You can add mileage conveniently over the levees if you're building for the half or full marathon events.
>We'll be building our reps at McGinnis until we complete 20 reps up this 1:05 to 1:20 or just under 300 yd hill. That will equal the time period of running the long uphill grind on the Dipsea from Muir Woods to top of Cardiac.
Then we will do repeats during April on Walsh Drive on the Dipsea course (the section after the stairs - The Flying Y area to Windy Gap).
LOOKING AHEAD:
> Add the RAILROAD GRADE to the program and we'll have a varied 1st winter quarter. (I'll announce the next one later)
We had a misty and foggy RRG last Saturday with TRACY RADCLIFFE completing her first session on this course. I will announce the next RRG run to be run in the near future and when we know if the weather will be tolerable for the effort.
1/24/08. Movie, "THE SPIRIT OF THE MARATHON" special showing
To be held at Northgate Theatre 15. It features six marathoners during the CHICAGO MARATHON 2005. One profile will be on Deena Kastor. You can check the website:
www.marathonmovie.com/home.html
MACHO "CHALLENGE 300 WORKOUTS" steppingstone circuit: this is Stage one.
We've been having fun with that right of passage 300 workout from the movie "300". I have about 6 challenge workouts written up for my group as short circuits - and geared more to runner/triathlete needs. in these workouts below, i would have you do less legwork, except for the Box Jumps, because you already get enough running on the legs. But, below is a Level 1 program of the classic 300 workout:
Called the "Barbarian Horde" workout...don't you love these names?
Go through it twice.
> Pullups 5 reps (1' rest is consistent after each exercise; continue on with no less break)
You can use the Gravitron (assist machine for chins and dips so you get the reps in)
> Deadlift 10 (1') with 135# barbell (novice women use about 50# to 75#) This is a must-do exercise for hamstrings, back and calves.
> Pushups 10 (1')
> Box Jumps on 24" box 10 (1') for leg power, quicker feet (less contact time on the ground)
> FLoor Wipers w/ 135# BB 10 (1') (women use about 45-75#). Lie on a mat on the ground, balance the 135# BB with your arms in ready position to bench press; then bring both feet/legs together and touch the plates on the left side, bring legs back down to just above the ground , the straight legs/feet to the other side = 1 rep.
> Kettle Bell with 35#, do clean and press. Do 10 each arm
> Pullups 5 (1')
In future issue I will do the tailored circuits for our sport... ¶ 6:29 PM
1/5/08. SATURDAY. 7am. HILL REPEATS (HR) at McGinnis Park.
Wow! after the Friday storm we may be in luck with a break in the weather. So if it's a light rain we're on for the Sat am workout. Looks like Jason's group will be there also.
Inner parking lot near Golf Club area. We'll do warm-up run around the levees, then do 6,8,10 hill repeats depending on if you are just starting hill repeats, intermediate or more advanced in your training. We'll stretch after the session (don't neglect this part: your hamstrings, calves, butt will have been worked and tight - and need to be stretched out)...
If it's a light rain we'll still be on and I will keep the workout moving so you'll be in and out of there.
> As I mentioned in the last blog, the goal is to get the legs in shape for strong hill work on the Dipsea and to improve your leg strength for the latter stages of the marathon. Struggling with growing leg fatigue as we build the reps will strengthen your fitness and resolve on the Dipsea course; or during the last half mile of a road race.
You can add mileage conveniently over the levees if you're building for the half or full marathon events.
>We'll be building our reps at McGinnis until we complete 20 reps up this 1:05 to 1:20 or just under 300 yd hill. That will equal the time period of running the long uphill grind on the Dipsea from Muir Woods to top of Cardiac.
Then we will do repeats during April on Walsh Drive on the Dipsea course (the section after the stairs - The Flying Y area to Windy Gap).
LOOKING AHEAD:
> Add the RAILROAD GRADE to the program and we'll have a varied 1st winter quarter. (I'll announce the next one later)
We had a misty and foggy RRG last Saturday with TRACY RADCLIFFE completing her first session on this course. I will announce the next RRG run to be run in the near future and when we know if the weather will be tolerable for the effort.
1/24/08. Movie, "THE SPIRIT OF THE MARATHON" special showing
To be held at Northgate Theatre 15. It features six marathoners during the CHICAGO MARATHON 2005. One profile will be on Deena Kastor. You can check the website:
www.marathonmovie.com/home.html
MACHO "CHALLENGE 300 WORKOUTS" steppingstone circuit: this is Stage one.
We've been having fun with that right of passage 300 workout from the movie "300". I have about 6 challenge workouts written up for my group as short circuits - and geared more to runner/triathlete needs. in these workouts below, i would have you do less legwork, except for the Box Jumps, because you already get enough running on the legs. But, below is a Level 1 program of the classic 300 workout:
Called the "Barbarian Horde" workout...don't you love these names?
Go through it twice.
> Pullups 5 reps (1' rest is consistent after each exercise; continue on with no less break)
You can use the Gravitron (assist machine for chins and dips so you get the reps in)
> Deadlift 10 (1') with 135# barbell (novice women use about 50# to 75#) This is a must-do exercise for hamstrings, back and calves.
> Pushups 10 (1')
> Box Jumps on 24" box 10 (1') for leg power, quicker feet (less contact time on the ground)
> FLoor Wipers w/ 135# BB 10 (1') (women use about 45-75#). Lie on a mat on the ground, balance the 135# BB with your arms in ready position to bench press; then bring both feet/legs together and touch the plates on the left side, bring legs back down to just above the ground , the straight legs/feet to the other side = 1 rep.
> Kettle Bell with 35#, do clean and press. Do 10 each arm
> Pullups 5 (1')
In future issue I will do the tailored circuits for our sport... ¶ 6:29 PM
