Sunday, December 21, 2008
Week of 12/22/08: Workouts, results...Check on the WEEKEND workouts: new updates. If short on time for long runs or a bit tired, come to my Sat am hill repeats + KB workout and learn new exercises to help improve your trail and road running. Those getting ready for Cool and our group doing Haleakala: only about 10 weekends left to go!
> LANCE ARMSTRONG works out with kettlebells...
12/23/08. TUESDAY. 6am & 9am TEMPO 6-10miles from CHINA CAMP, more specifically just past Buck's Landing on the flat; there's pull-off area.
6am workout plan with Brad and Jason: 2 warmup; 3 x 2M Tempo (1/2M recovery); 1 x 1M Tempo (if want the 12M course); 1 or 1.5M cool down.
12/23/08. TUESDAY. 9am group HILL REPEATS meet at Church parking lot, Tenn. Valley.
(we will do Marincello area another time with drier weather)...After the workout I'm having my Dad meet Dr. Elmo at Dipsea Cafe (he's giving him a "reindeer" he made out of wood); so any of you who can make it for coffee and snack-please join us.
12/25/08. THURSDAY. It's CHRISTMAS day, a merry one to you and your families! And no track today!
12/27/08. SATURDAY. 7:30 am. HILL REPEATS but at NEW LOCATION (only thru March apparently) because the hill has a gate across it because they are building huge water tanks for recycled water. So we need to move! So go left at entrance to McGinnis Park, then 1/4 mile later take first road/driveway to right, park and you're at base of hill (n. side of soccer field). I'm re-designing the workout, but count on Kettlebell workout and exercises to be added into the mix. This combination will build muscle endurance in the legs.
3 X Long hill
(1 x 12 Box Jumps)
3 X half hill
(1 X 12 Burpees)
3 X Sprint Hill
1 X 12 Squat Push Press)
3 X Half Hill
(1 X 15 KB Swings)
3 X Long Hill
(Mtn Climbers 1 X 12)
12/27/08. SATURDAY. 7am long run. with Kevin and group in KEES' BEAR VALLEY LOOP 30K. . they will do Kees' 30K (18.6M) course-a loop course with spectacular scenery. They (so far: Kevin, Gayle S, Linda L, Dave C) are starting early because they need to get back to family and Kevin to working a show...It will be cold, so bring gloves, headband, tights; but nice cold and clear out there. Used to be my favorite winter workout course.
12/27/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
Recovery-from-Xmas-Holiday workout.
After usual warmuup:
2 x 300 (100)
2 sets of : 400 (on 2', 2 1/2' 3')
200 (200)
2 sets of: 600 (200)
200 (200)
1 x 1000
12/28/08. SUNDAY. 6:20am for LONG RUN with Jason & company for 16-18m TRAIL RUN + track. A faster group..
Meet at Redwood HS ( Ross Common and more); then 4 x 1M on track for those up to it.
Sunday I will try to get a morning run where I can pick up some of you on a point to point run. ¶ 10:50 PM
> LANCE ARMSTRONG works out with kettlebells...
12/23/08. TUESDAY. 6am & 9am TEMPO 6-10miles from CHINA CAMP, more specifically just past Buck's Landing on the flat; there's pull-off area.
6am workout plan with Brad and Jason: 2 warmup; 3 x 2M Tempo (1/2M recovery); 1 x 1M Tempo (if want the 12M course); 1 or 1.5M cool down.
12/23/08. TUESDAY. 9am group HILL REPEATS meet at Church parking lot, Tenn. Valley.
(we will do Marincello area another time with drier weather)...After the workout I'm having my Dad meet Dr. Elmo at Dipsea Cafe (he's giving him a "reindeer" he made out of wood); so any of you who can make it for coffee and snack-please join us.
12/25/08. THURSDAY. It's CHRISTMAS day, a merry one to you and your families! And no track today!
12/27/08. SATURDAY. 7:30 am. HILL REPEATS but at NEW LOCATION (only thru March apparently) because the hill has a gate across it because they are building huge water tanks for recycled water. So we need to move! So go left at entrance to McGinnis Park, then 1/4 mile later take first road/driveway to right, park and you're at base of hill (n. side of soccer field). I'm re-designing the workout, but count on Kettlebell workout and exercises to be added into the mix. This combination will build muscle endurance in the legs.
3 X Long hill
(1 x 12 Box Jumps)
3 X half hill
(1 X 12 Burpees)
3 X Sprint Hill
1 X 12 Squat Push Press)
3 X Half Hill
(1 X 15 KB Swings)
3 X Long Hill
(Mtn Climbers 1 X 12)
12/27/08. SATURDAY. 7am long run. with Kevin and group in KEES' BEAR VALLEY LOOP 30K. . they will do Kees' 30K (18.6M) course-a loop course with spectacular scenery. They (so far: Kevin, Gayle S, Linda L, Dave C) are starting early because they need to get back to family and Kevin to working a show...It will be cold, so bring gloves, headband, tights; but nice cold and clear out there. Used to be my favorite winter workout course.
12/27/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
Recovery-from-Xmas-Holiday workout.
After usual warmuup:
2 x 300 (100)
2 sets of : 400 (on 2', 2 1/2' 3')
200 (200)
2 sets of: 600 (200)
200 (200)
1 x 1000
12/28/08. SUNDAY. 6:20am for LONG RUN with Jason & company for 16-18m TRAIL RUN + track. A faster group..
Meet at Redwood HS ( Ross Common and more); then 4 x 1M on track for those up to it.
Sunday I will try to get a morning run where I can pick up some of you on a point to point run. ¶ 10:50 PM
