Sunday, January 06, 2008
Week of 1-7-08. Workouts, new shoes at Arch Rival, apparel and waterproof shoe update; new Junior WR for women in the marathon set last weekend, RR Grade run next week.
1-8-08. TUES. 6:30am TEMPO . China Camp site.
1-8-08. TUES. 9am . HILL REPEATS. Tenn. Valley group.
Meet at Church parking lot. We had planned to do tempo out/back on Tenn Valley -towards-beach course and back; let's see what kind of shape the dirt portion is in. If wet and rainy we will do hill repeats. .Wwe'll see how the weather is on Tuesday am...
1-10-08. THURSDAY. 7am & 9am TRACK. Ladder workout planned for regular group (2x200-400-600-2X800-600-400-2 x200); 16X400 for those prepping for the KP Half marathon, i.e. starting out at half marathon goal pace for 4X400; then 5" seconds faster on next 4 and so on, down to 5K race pace for last 4 X 400. Goal is to get used to volume necessary for half marathon and to get used to accumulated effort to simulate the last 5K of the half. I have you increase the pace with the sets of the 400's for fitness-and to learn to zero in on the accuracy of pacing.
1-12-08. SAT. 7am HILL REPEATS at McGinnis Park. Session #2. 10-12 reps.
Last week we had our first session: did a warm-up around the levees and then the group did 10-12 repeats depending on the fitness level. This was followed by a cool-down run around the levees and then back to the parking lot for a stretch session. Yes, it is an early am workout, but you get it done, get back to the family at reasonable time, and have the rest of your day open. The added benefit last time: we beat the rain!
NEW AT ARCH RIVAL:
> Waterproof shoes:
NIKE TRIAX GORETEX; Merrel's SIREN SPORT hiking shoes $99.95. ; VASQUE MANTRA Men's shoes at $119.95. We also have had the VASQUE BLUR XCR at $114.95, the ADIDAS WANAKA $109.95, MONTRAIL HURRICANE RIDGE $129.95 and Mid-high MERRELL PULSE at $119.95.
> New ASICS 3000: unique shoe requested by podiatrists for OVERPRONATORS who toe-off very pigeon-toed. It has extra support towards the medial forefoot portion.
> Just in the NB 908 trail shoe..I think a bit less supportive than the 907 , but should work just fine on trails.
> We've gone through a lot of our kids BASKETBALL SHOES, but still have WOMEN'S and MEN'S BASKETTBALL shoes by NIKE and NEW BALANCE.
> Still going strong is our ICE BREAKER and SMARTWOOL next-to-skin wool apparel in short sleeve, long sleeve and LS half zip. Great for the cold weather and Merino wool doesn't "stink" like synthetics.
> LOOKING AHEAD for my 9am Hill Repeat group: next Tuesday, 1-15-08 we will do RAILROAD GRADE again.
SOME KEY LIFTS/EXERCISES for runners - this week:
> BOX JUMPS for reps onto 24" box height. Will develop good push-off the ground/track for quicker feet, less contact time on the ground with each stride and thus greater speed.
Develop your running smoothness and efficiency: learn to land mid-foot, pretend your pulling the road/track backwards underneath you and "cycle" your through it's swing phase to reduce landing impact with each stride. Picture your legs churning like a bicycle wheel rotation; not pounding, nor too much up and down displacement which is only wasted energy.
> PLANK on exercise ball: rest only your forearms on the X ball and keep a straight line torso while your other contact point is on well-up on the ball of your foot or toes. Goal to work up to 2 minutes!
WORKING ON PORTIONS OF MY "CHALLENGE 300"
> Okay, I'm still working up to reaching 100 reps on the "WIPERS" from that CHALLENGE 300 routine. This week's milestone 80 reps..Man that really hits the entire mid-section and I became very warm as the reps increased!
In case you forgot the "wipers" is one of 7 in the Challenge 300: With 135lb barbell (big plate on standard Olympic barbell) balanced in bench press position off the rack, can be on the floor ( I use the bench); bring legs up together and touch the left plate, then bring legs down to horizontal and up again to the right plate = one rep. goal is to complete 50 in one set (or count off 100 times). You can look up "Floor Wipers' demo on YouTube.
I'd say for the lighter weight runners and women simply reduce the weigh of the bar so that you are holding up/balancing 45 to 85 lbs. The main idea is to do these two things at the same time. It's one of the best ab/hip flexor exercises around - and more fun to do because of the dual activity.
NEW WORLD RECORD in Marathon!
ZHANG YINGYING, 18 years old, just ran a Junior WR marathon in 2:22:38 (about 5:25/mile!)at the XIAMEN INTERNATIONAL MARATHON last weekend. She will be the third member on the Chinese Olympic Marathon team: they will be well represented at the 2008 Games. ¶ 6:48 PM
1-8-08. TUES. 6:30am TEMPO . China Camp site.
1-8-08. TUES. 9am . HILL REPEATS. Tenn. Valley group.
Meet at Church parking lot. We had planned to do tempo out/back on Tenn Valley -towards-beach course and back; let's see what kind of shape the dirt portion is in. If wet and rainy we will do hill repeats. .Wwe'll see how the weather is on Tuesday am...
1-10-08. THURSDAY. 7am & 9am TRACK. Ladder workout planned for regular group (2x200-400-600-2X800-600-400-2 x200); 16X400 for those prepping for the KP Half marathon, i.e. starting out at half marathon goal pace for 4X400; then 5" seconds faster on next 4 and so on, down to 5K race pace for last 4 X 400. Goal is to get used to volume necessary for half marathon and to get used to accumulated effort to simulate the last 5K of the half. I have you increase the pace with the sets of the 400's for fitness-and to learn to zero in on the accuracy of pacing.
1-12-08. SAT. 7am HILL REPEATS at McGinnis Park. Session #2. 10-12 reps.
Last week we had our first session: did a warm-up around the levees and then the group did 10-12 repeats depending on the fitness level. This was followed by a cool-down run around the levees and then back to the parking lot for a stretch session. Yes, it is an early am workout, but you get it done, get back to the family at reasonable time, and have the rest of your day open. The added benefit last time: we beat the rain!
NEW AT ARCH RIVAL:
> Waterproof shoes:
NIKE TRIAX GORETEX; Merrel's SIREN SPORT hiking shoes $99.95. ; VASQUE MANTRA Men's shoes at $119.95. We also have had the VASQUE BLUR XCR at $114.95, the ADIDAS WANAKA $109.95, MONTRAIL HURRICANE RIDGE $129.95 and Mid-high MERRELL PULSE at $119.95.
> New ASICS 3000: unique shoe requested by podiatrists for OVERPRONATORS who toe-off very pigeon-toed. It has extra support towards the medial forefoot portion.
> Just in the NB 908 trail shoe..I think a bit less supportive than the 907 , but should work just fine on trails.
> We've gone through a lot of our kids BASKETBALL SHOES, but still have WOMEN'S and MEN'S BASKETTBALL shoes by NIKE and NEW BALANCE.
> Still going strong is our ICE BREAKER and SMARTWOOL next-to-skin wool apparel in short sleeve, long sleeve and LS half zip. Great for the cold weather and Merino wool doesn't "stink" like synthetics.
> LOOKING AHEAD for my 9am Hill Repeat group: next Tuesday, 1-15-08 we will do RAILROAD GRADE again.
SOME KEY LIFTS/EXERCISES for runners - this week:
> BOX JUMPS for reps onto 24" box height. Will develop good push-off the ground/track for quicker feet, less contact time on the ground with each stride and thus greater speed.
Develop your running smoothness and efficiency: learn to land mid-foot, pretend your pulling the road/track backwards underneath you and "cycle" your through it's swing phase to reduce landing impact with each stride. Picture your legs churning like a bicycle wheel rotation; not pounding, nor too much up and down displacement which is only wasted energy.
> PLANK on exercise ball: rest only your forearms on the X ball and keep a straight line torso while your other contact point is on well-up on the ball of your foot or toes. Goal to work up to 2 minutes!
WORKING ON PORTIONS OF MY "CHALLENGE 300"
> Okay, I'm still working up to reaching 100 reps on the "WIPERS" from that CHALLENGE 300 routine. This week's milestone 80 reps..Man that really hits the entire mid-section and I became very warm as the reps increased!
In case you forgot the "wipers" is one of 7 in the Challenge 300: With 135lb barbell (big plate on standard Olympic barbell) balanced in bench press position off the rack, can be on the floor ( I use the bench); bring legs up together and touch the left plate, then bring legs down to horizontal and up again to the right plate = one rep. goal is to complete 50 in one set (or count off 100 times). You can look up "Floor Wipers' demo on YouTube.
I'd say for the lighter weight runners and women simply reduce the weigh of the bar so that you are holding up/balancing 45 to 85 lbs. The main idea is to do these two things at the same time. It's one of the best ab/hip flexor exercises around - and more fun to do because of the dual activity.
NEW WORLD RECORD in Marathon!
ZHANG YINGYING, 18 years old, just ran a Junior WR marathon in 2:22:38 (about 5:25/mile!)at the XIAMEN INTERNATIONAL MARATHON last weekend. She will be the third member on the Chinese Olympic Marathon team: they will be well represented at the 2008 Games. ¶ 6:48 PM
