We’ll be away during Christmas week and the weather will be a challenge for outdoor workouts, but you can make use of indoor training facilities rowing and spin classes. I’ll be posting some workouts once I’m at the grandkids home.
12/23/25 TUESDAY. TEMPO runs to mimic sustained runs at a high controlled aerobic pace. Today will be wet so I’m going to have you run a steady 20′ tempo piece at 10K race pace effort.
12/24/25 STRENGTH TRAINING...getting in your home workout should be doable. For example, do x 5 R/L One-Arm Gorilla Rows – X10 KB Swings – R/L X5 KB Clean to Front Squat to Overhead Thruster. Repeats for three rounds.
“Winter Wander” live Holiday Concert thisFriday (12/19/25), with Percussion and Narration will be held at Studio Fourth Street (1569 Fourth Street) at 6 PM. One of bike tour leaders, ALLEN BIGGS gave the heads up for this annual music event and will feature Allen doing percussion, his wife Kathy Marshall on violin, along with other fellow musicians. The event is indoors, tickets are $25 per person.A good number from our workout groups are going to be there.
A break Samuel Taylor Park during our Friday morning ride with Kevin, Allen, Sandy and Adam. Sun was out for a good portion during the ride!
Those Extra Workouts: This will be the last week of solid workouts until; then we there will be days missed with Christmas week. I will post some sample HOME WORKOUTS for the times you cannot make a Wednesday or Saturday group sessions. I suggest you keep several pairs of dumbbells (Women: 10#, 12#, 15# to start with) and at least 3-4 kettlebells ranging from 18-35 pounds to be able to carry out light presses (press movement), cleans (back/hip), swings(hip hinge) and leg work such as Goblet Squats or KB Front Squat. ( Think Christmas request for purchasing equipment!) . Look online locally, e.g., “neighborhood” or E-Bay for equipment that so many people are unloading because they’re not being used! Strength equipment won’t wear out – and you can tell your kids, “Someday this will all be yours!” Adding short workouts on Mondays, Tuesdays or Thursdays are appropriate because shorter and more frequent workouts are practical for those over 50 years, will help to build and maintain muscle weight and bone density.
HOW? The extra sessions can be as simple as two sets of 2 x 12 KB Swings and 2 x 5-10 Incline push-ups against the kitchen sink; or, 2 x 8 DB/KB Suitcase Deadlifts, 2 x 8 Forward Stance One ArmDB or KB Rows, plus a one minute plank. The goal is to acclimate your body to another day or two sessions in a week without overwhelming the muscle workload or time commitment. Can easily get in a few sets in the morning prior to heading off to work. Consistent short workouts will pay off!
Stand Alone KB Routine: “KB Clean & Press” with this format: (1,2,3) i.e., 1 Clean & Press with Right side, 1 Clean & Press with Left side; then 2 reps on the right/2 reps on the left; finally 3 reps with the left followed by 3 reps. A brief break here; then repeat one more round. with left & right hands.
Looking ahead: New Year’s Day morning: Our annual RAILROAD GRADE RUN or MOUNTAIN BIKE RIDE from downtown Mill Valley (in front of City Hall on Corte Madera Av’s crosswalk) to the top of Mt. Tam’s parking lot for 8.1 miles. This course begins with about a mile of road until your reach the beginning of the official fire road that continues the rest of the way with a steady 5-7% grade to the top. When you reach West Point Inn, it’s 1.5 miles to the summit.
Years ago of offered a free breakfast at the former Tamalpa Runners’ post Saturday morning Mt. Home Inn run: the Mill Valley Coffee Shop (Miller Ave/Locust Ave) to those who broke one hour running from the bottom to the top! When I hosted the course as an under the radar race, eight of us broke one hour benchmark. As interest grew in the time goal; I’ve had to come up with 40-49 times, 50-59 times and 60+.(I’ll have to find those times).
HOW? I drive a vehicle with participants’ duffel back of jackets, change of clothing to the top of Mt.Tam parking lot and provide a ride down for those who want to avoid the long downhill run back to Mill Valley. On that same morning, from 11 am on the Gravity Museum is open to the public historical memorabilia, photos, old film from when the steam engines hauled the gravity cars to the top and the public could ride the gravity cars down the mountain. All that stopped after the fire of 1928. You’ll see hikers and runners arriving to the top from 11 am on to check out the displays.
(I’d still like to make this an official historical run up Mt. Tam; a unique theme and one of the few ascent only races in the country.)
12/16/25 TUESDAY. TEMPO RUNat threshold pace at about 10K race pace, i.e., a controlled high aerobic pace interspersed with short job breaks. After the mile warm-up run up the pace for :
9′ tempo (1:30 easy jog) – 7′ tempo (1′ easy) – 6′ tempo; then run to finish of workout.
12/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym . Get in your mobility warm-up and 50 swings prior to the circuit. ( Same as last Wednesday’s workout)
12/18/25 THURSDAY. SPEED-WORK at your local track. Some meet at 8 am in dirt PE parking lot at COM for the warm-up mile then run the 6 x 30 meter pick-ups, skips and butt-kicks.
A gp ( sub 6:30 pace): 1000 @ 5M pace (200) – 800 @ 5K pace) (200) – 600 @ 5K pace (200) – 2 x 400 (200) – 2 x 200 (200) faster.
B gp: 3 rounds: (600 at 5K pace (200) – 400 @ 5K pace) (200) – 200 @ mile pace) (200))
A change in venue due to expected rain for Saturday. We’ll be working out at Warren’s gym, 9 AM located two blocks from the Civic Center. (148 Madison AV, San Rafael). Take N. San Pedro Rd, head East for two blocks, left on Jefferson, go to end of block, right on Madison Av; 4th house on right. gym is in back.
Joining in so far: Andy, Paula, Danny, Judi, Shirley, Tom, Elizabeth, Karen
X5 R/L Elevated DB Plank Row on Bench
X 5 R/L Kneeling One-Arm Torso Rotations
Slant Board Goblet or Plate Squats
Incline Push-Ups
Exercise Ball Transfers
Dead Hang
X5 DB Romanian Deadlifts – slowly
Weighted Plank
X 4 R/L Hurdle Rotations
Deficit KB Sumo Deadlifts
Finisher: 3-4 Sets of 4 reps Deadlifts or Trap Bar Deadlifts
The cold weather continues so we all need to figure out the best training apparel to handle training outdoors. One of the cold Holiday Season outings you can check out was written up in the Sunday Chronicle, is to take the SMART train to Windsor, then go sightsee all the Christmas theme displays, places to buy food and drink. Take the SMART train for visiting with or without your bikes make for fun adventures during this time of year. Take a morning to ride the SMART train to say Cotati then bike it back to your starting point be it SMART , Atherton, Novato or Civic Center.
TRAINING TIP It’s good for your body and head to do a good portion of your training outdoors; especially with the additional challenge of fog, cold, overcast weather – and to deal with the discomfort. I grew up in a family that considered staying inside all day an unhealthy thing to do (typical of a good number of Europeans): you need the fresh air from the outdoors to give your body a boost. We had family hikes on Mt Tam or in Bear Valley on weekends often in the rain followed by a reward of a hearty soup, cheese and bread. The kids might have complained, but we all felt better for it afterward. Physical discomfort is okay; taking the easy way out is not always desirable for growth.
During the early ’60’s I was the only young person riding the bike to school which did involve cycling from Tamalpais HS into Mill Valley, then the two mile challenge up Summit Ave to our home which was level with the Mt Home Inn. It took somewhat of a firm resolve to tackle the climb every day, but once I got into my rhythm and pushed it non-stop up to the Walden Ln turnoff the distance took care of itself. After my high school years many kids across the country were biking to school: became accepted.
However, during the last few years the advent of the motorized bike; particularly those bikes without pedal assist has taken away for young people to get in any exercise by cycling: it’s too easy. My biased opinion is that young people under 21 should have regular bikes requiring leg power. The motorized throttle bike ridden by many youngsters without coming sense has brought increased business for orthopedists. I encourage parents to keep kids on regular bikes, a bit of physical discomfort is good and the fitness benefits are far greater. A bit of “suffering ‘ is okay. I don’t see the need for parents to feel they have to get their kids an e-bike or more specifically a e-motorized bike that lead to more accidents: a bit of physical effort is good for physical development and stronger mindset. No need to make it too easy or dangerous to get around during the teenage years.
Those exercise outdoors have a good compliance rate; therefore, I have our Wednesday and Saturday workouts outside. Participants find that dealing with the discomfort of bad weather builds strong willpower and the satisfaction of completing a good workout session. Make a point to either take a walk, run, or a bike ride. It also makes the coffee and food reward after taste so much better. Try incorporating some strength training on alternate days with simple ways to get started by carrying out DB or KB Farmer Carries, Rack Carry and Waiter’s Carry each for a minute prior to adding the next level of strength moves such as deadlifts, incline push-ups on the edge of the kitchen sink and squats. Takes just a few minutes!I
I’ll introduce the “Dead Hang” exercise in this Wednesday’s Circuit and listed the benefits of hanging from the pull-up bar in last week’s post. We’ll have the group begin with a 20″ hang or more until you can do the exercise for two minutes. It’s not an easy exercise but we can modify the hang with support from underneath.
12/9/25 TEMPO run pieces interspersed with a brief slow jog in between for a brief break from the high aerobic pace. After the warm-up mile up the pace to 10K race pace effort running over flat to rolling terrain. Tempo workouts simulate racing by
10′ Tempo ( 1:30 easy pace) – 10′ tempo; then finish easy run to the finish of the workout.
12/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility warm-up, 50 KB Swings prior to the Circuit.
25# Slam Ball + weight vest Hip Thrusters
Left, Spiderman Stretch / Left Donkey Whips
Right, Spiderman Stretch / Right, Donkey Whips
*Slant Step Goblet Squats x 5 ( a helpful squat for the knees, the Vastus Medialis benefits; less knee pain)
Exercise Ball Transfer
Incline Push-ups
” Dead Hang” beginning for 20″ and gradually building up to two minutes. ( I list the benefits of hanging from a pull-up bar in last week’s post)
R/L x5 Kneeling Hip /Leg Lifts onto Red Weight Plate
DBL KB Clean & X5 Standing Presses
Deficit KB Sumo Deadlifts
R/L DB “Hammer Curls”
2 x 6 Heavy Swings
Rack Carry / O”Head Grip Plate Carry
Finisher: 3 x 3-4 reps Deadlifts
12/11/25 THURSDAY. SPEED-WORKon your local track. After the mile warm-up run, get in 6 x 30 meter pick-ip quick cadence short runs, skips, butt kicks. 2 x 100 (100) strikeouts.
A gp: 6 x 800 at 5K pace (200 easy jog recovery)
B gp: 4 x 800 (200 easy).
12/13/25 SATURDAY. HR/XT/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College ( 201 Seminary Dr, Strawberry/MV area). I will arrive about 8:40 AM to open the chain gate into Lot C so you can park and do your warm-up prior to start.
Time to get back on track after the Thanksgiving Holiday this week. The cold weather is not making it enjoyable to train outdoors, so you need the right clothing!
TJ took this beautiful photo during our Friday ride on Sir Francis Drake Blvd about a mile before Shafter Bridge . The light was perfect!
12/2/25 TUESDAY. TEMPO RUNpieces interspersed with short easy running intervals. Run the tempo at 10K effort level to maintain a high aerobic lever of intensity, but not racing. After the mile warm-up mile:
8′ Tempo (1′ easy jog) – 12′ tempo than run to finish of workout.
12/3/25 WEDNESDAY. STRENGTH TRAINING/MOBILITY/SWINGS/KB LIFTS AND DEADLIFTS. 8 AM at Warren’s gym. Do your warm-up mobility exercises, and 50 KB Swings.
Slam Ball + Wt Vest Hip Thrusters
Left, Pigeon Pose & Right Arm Reach / Left Bird Dogs
Right, Pigeon Pose Left Arm Reach / Right Bird Dogs
Heavy R/L DB or KB Gorilla Rows
Incline Push-Ups
Wipers
X5 R/L Rear Foot Elevated Fwd Lunges
X 3 Right, KB Cleans
X 3 Left, KB Cleans
10# Flat Plate Straight Arm Pullovers on Orange Roller
KB Sumo Deadlifts
DB Russian Twists
X8 R/L KB 1-Arm Swings
Farmer Carry / Bottom-Up Carry
Finisher: Trap Bar or BB Deadlifts 3 X 3-4 Reps.
12/4/25 THURSDAY. SPEED-WORKat your local track. Some of the group meet 8 AM at in the dirt parking lot of the PE complex for warm-up run. Then get in skips, high knees, Butt-Kicks followed by 6 x 30 meter quick cadence sprints. Then
Ag gp: 2 x 200 (200): 4 rounds ((600 (200) – 400 (200) – 200 (200))
B gp: 2 x 100 (100): 3 x ((600 (200) – 400 (200) – 200 (200)))
Run the 600’s at 5K Goal Pace (GP). so that they are run at a high , but controlled pace.
12/6/25 SATURDAY. HR/XT/MOBILITY/KB LIFTS/LOADED CARRIES/DEADLIFTS. 9 AM. In Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll arrive about 8:40 AM to open the chain Gate so you can park and get in your warm-up.
Thanksgiving week will change our workout schedule: we’ll have the Wednesday STRENGTH TRAINING CIRCUIT, 8 am at Warren’s garage gym; Thursday TRACK is optional due to the big day, though it is in the morning and you should have time to prepare for afternoon “Turkey day”. I am not holding Saturday workout at the Seminary College because I have family in town for Thanksgiving.
11/25/25 TUSDAY. TEMPO workout pieces run at 10K race pace, i.e., a high, but controlled aerobic effort to simulate the non-stop running of a race. After the warm-up mile you’ll run:
8” Tempo (2′ easy jog) – 7′ tempo (1:30 easy) – 6′ tempo, then run to finish.
11/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ KB LIFTS/DEADLIFTS. 8 AM AT Warren’s gym. Get in your mobility warm-up and 50 KB Swings.
Looks like Tuesday, Wednesday, Friday and Saturday will be rain-free; some rain on Thursday. Saturday looks good for that all-around fitness session at the Seminary College. Note that the SATURDAY WORKOUT includes a solid workout for non-runners where you’ll learn mobility, strength , loaded carries, KB swings, KB Clean & Presses, Deadlifts and more to build a strong structural foundation for daily living and sports. The four exercise stations and hill repeats are on separate board from the second half of the workout.
11/18/25 TUESDAY. TEMPO RUNSdone at 10K race pace effort interspersed with brief breaks. You’ll run this high aerobic steady pace running over flat to rolling terrain. It’s always a controlled steady pace effort with few breaks to simulate racing. After the warm-up mile you’ll do a:
10′ tempo piece (1:30 easy) – 12′ tempo, then a recovery run to the finish of the workout.
11/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Do mobility warm-up, followed by 50 KB Swings prior to Circuit.
Slam Ball + Weight Vest Hip Thrusts
R/L Prone DB Arm Lifts Over Pad
Right, Elevated Leg Side Adductor Stretch / Left, Elevated Leg Side Adductor Stretch
X 8 -10 R/L KB Gorilla Rows
Incline Push-Ups
Side Steps Over BB
Weighted Plank
X5 R/L Split Squats
10# Plated Straight Arm Pullover on Orange Roller
Deficit KB Sumo Deadlift
DB Hammer Curls
X7 R/L DB Reach + Torso Rotation Lift
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps…………more to come for home workout if you cannot attend
11/20/25 THURSDAY. SPEED-WORK at your local track. Some members meet at 8 AM in the free dirt PE parking lot for warm-up run, ending up at the track. Get in your skips, butt-kicks, 6 x 30 meter quick cadence pick-ups. You’ll be running repeat 400’s at 5K pace ( no faster) which includes about a 30-45″ recovery between each 400. The goal here is to learn and to eventually “feel the pace” and run the 400’s within 1″-2″ consistently without having to rely on a watch. Running 5K race pace is a high, but controlled aerobic effort, that accumulates after lap six; so it is okay that the first several laps feel “comfortable”. 2 x 100 (100)
A gp: ( for sub 6:15 pace group)….12 x 400 (on 1:30-1:35 including the 400 time). Tip; check your 200 meter split to see if you are on correct pace that you can adjust as needed.
B gp: ( for 7 pace to 9′ pace runners); 8 x 400 (on 2:15 (for 7′ pace runners), or 2:30 ( 8′ pace gp), or 3′ (for 9′ runners).
11/20/25 SATURDAY. HR/XT/MOBILITY EXERCISES/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS.9 AM in Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/ MV area). I will open chain gate about 8:40 am to set up the workout; you can park in Lot C and do warm-up run.
so far joining in: Denise, Andy, Paula, Robert !, AJ, Judi, Ingrid, Shirley, Michelle, Tom , Elizabeth.
(Teresa, encourage your husband to come ; will be low key start on first day and no judging)
Note that there will be NO SATURDAY outdoor or indoor workout: we will be with family this weekend to celebrate an early Thanksgiving. Flights will be an issue..
Fall in the finveyardsFlowers in unexpected spots!
11/12/25 TUESDAY. TEMPOrun pieces run at 10K race effort with brief easy jog between the tempo efforts. After the warm-up mile:
8′ Tempo (1′ easy run) – 7′ Tempo (1′ easy) – 6′ Tempo followed by run to finish of workout.
11/13/25. WEDNESDAY. STRENGTH CIRCUIT/ KB SWINGS/ MOBILITY/KB LIFTS/DEADLIFTS.8 AM at Warren’s gym. Get in warm-up mobility exercises and KB Swings.
Slam Ball Hip Thrusts with Slam Ball & Weighted Vest
R/L Prone DB Forward Arm Lifts to pad or low step
Right, Elevated Side Leg Adductor Stretch with KB/ Left, side Adductor Stretch
R/L DB Gorilla Rows
Incline Push-Ups
Side steps over BB
Weighted Plank
Split Squats R/L X 5
Light Grip Plate Straight Arm Pullovers on Orange Foam roller, (don’t rush the movement)
Deficit KB Sumo Deadlift
21’s with weighted bar
Farmer Carry / Rack Carry.
Finisher: Deadlifts 4 x 3 reps
Alternative to DEADLIFT if you have back issue.: Farmer Carry, 1-Arm KB Rack to Stand, KB Suitcase Deadlift….There’s often an alternative exercise if a particular movement fives you pain.
11/14/25 THURSDAY. SPEED-WORK at your local track for 400 METER SESSION totaling to either 3 or 2 miles of speed-work. Some of the group meet at 8 AM in free dirt PE parking lot of COM for the warm-up mile. At the track get in your skips, butt kicks and 6 x30″ quick cadence pick-ups…then 1 x 200 (200) stride-outs. This workout moves right along on a rainy day, so should be doable so you get in and out of there efficiently! Keep the 400’s under control; especially with the first four reps because the first few 400’s feel “easy”, but the effort accumulates; so practice pacing for the full workout. You’ll discover quickly if you’ve gone out too fast similar to going too fast in a race: pay attention to your 400 splits until you are within 1-2 seconds per 400. You can also correct your effort at the 200 split to make an adjustment earlier in 400.
A gp: (sub 6:30 or 6′ pace group) : 12 x 400 (on 2 or 2:15 including the 400) at 5k race pace.
B gp: (8:30 pace to 7:45 pace group): 8 x 400 ( on 3′ or 3:15 including the 400)
11/15/25 ….There will be NO Saturday workout, outdoors or indoors as we will be doing our early Thanksgiving with family – if, the airlines are functioning.
Looks like strong rain for Wednesday morning so the number of exercise stations for our Circuit will be modified – but we do two rounds.
The Dipsea Steps are certainly a challenge, but Colorado’s MANITOU INCLINE (etc.li/manitou/incline) consisting of 2700 steps over a mile are located on the east side of Pikes Peak are on an entirely different level! It’s equivalent doing the Stature of Liberty six times! Some of the locals have made it their goal to ascent them 500 times in a year – the “500 Club”. Lately three people have managed to complete the 1000 reps within a year which meant ascending the steps during Winter and bad weather days. This is a demanding physical test!
11/4/25 TUESDAY. TEMPO run pieces over flat to rolling course over dirt, paved or track terrain. The tempo pieces are to be run at 10K race pace with easy brief jog in between.
6′ tempo (45″) – 7′ tempo (1′ easy) – 8′ tempo followed by easy run to finish of workout.
11/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.
Slam Ball + Weight Vest Hip Bridges
Right, first part of TGU to hand supported position
Left, First part of TGU to hand supported position
(DB Right, Elevated Adductor Slow Leg Stretch/ Left Adductor Stretch)
Incline Push-Ups
Wipers
R/L Kneeling Hip Lifts onto Red Weight Plate to Stand Up
X R/L DB Gorilla Rows
(Weight Bar “21’s”)
R/L Foot to Hand Stretches
KB Sumo Deficit Deadlifts
X7 Alt R/L Reach and DB Torso Rotation Lift
Rack Carry / Farmer Carry
Finisher: Deadlifts
NOTE : Include in your workouts: a Hinge exercise (e.g., Swings), Squat, Pull, Press movements.
11/6/25 THURSDAY. SPEED-WORKat your local track. some of the group will meet in dirt PE parking lot at COM , 8 am for warm-up mile; then to track. A & B groups get in the 2 x 150 (50) stride-outs:
A gp: 1000 (200) – 800 (200) – 600 (200) – 400 (200) – 2 x 200 (200)….run the 1K at 10K race pace; then each interval a bit faster pace.
B gp 1000 (200) – 600 (200) – 400 (200) – 2 x 200 (200)…run the 1K any 10K pace; then each interval a bit faster.
11/8/25 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/MOBILITY/KB LIFTS/DEADLIFTS.9 AM in Lot C of Olivet Seminary (201 Seminary Dr, MV/Strawberry area).
Joining in so far: Andy, Paula, Shirley, AJ, Denise, Carol, Andy, Tom, elizabeth
We have a nice weather week ahead of us, so take advantage to get in a workout five days in the week, rotating two days of strength training, two sessions (or more) of endurance and two short mobility sessions before key workouts; with one day just for mobility and stretching. You’ll find putting in extra time exclusively for mobility exercises will pay off as we age.
Halloween ride from Richmond San Rafael Bridge to west side of Bay Bridge (22.5 miles one way)
10/28/25 TEMPO run over flat to rolling dirt, paved bike paths or the roads, with brief rest intervals. Run the tempo pieces at 10K-15K race pace, i.e., controlled high aerobic pace. The goal is to hold the sustained pace without breaks simulating racing. After the warm-up mile:
10′ tempo (1:15 easy run) – 12′ tempo effort, then run easy to end of workout.
10/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS.8 AM at Warren’s gym.
#25 Slam Ball + weighted vest hip Bridges
Left, Bird Dogs / Left straight Leg Lifts over KB
Right, Bird Dogs / Right Straight Leg Lifts over KB
Incline Push-Ups
Wipers
Band Face Pulls
X 6 R/L Kneeling Hip Lifts onto 1-2 Red Plates
Res Band O’Head Presses / Palm Up Band Pull- Aparts
Seated Slam Ball Hip Stretch
KB Sumo Deficit Deadlifts
2 x 6 KB Heavy Swings
Waiters O’Head Grip Plate Carry / Farmer Carry
finish with Deadlifts, 3 x 3-4 reps.
10/30/25 THURSDAY. SPEED-WORK at your local track. (some of the group meet about 7:45 or 8 am and get in short warm-up then delve into the track session. After the warm-up mile, skips, butt kicks, 6 x 30 meter pick-ups. 2 x 200 (200) stride-outs . recovery jog is in parentheses.
A gp: 3 rounds at 5K goal pace of: ( (800 (200) – 600 (200) – 400) (rest full minute; then do next round)
B gp: 2 rounds at 5K goal pace: ((800 (200) – 600 (200) – 400 (rest full minute after the 400; then do next round.
11/1/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB LIFTS/SPRINTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College ( 201 Seminary Drive, MV/Strawberry area). I’ll open chain gate 8:40 so you can park and do run, plus mobility warm-up.
joining in so far: Denise, Judi, Shirley, Elizabeth, Tom, Karen, Danny, Andy, Paula,
Mobility and strength are key as we age, plus taking care of the spine. ” You are as young as your spine is supple” is a mantra with yoga practitioners and also for sports, e.g., Olympic lifters. You can see a sample of warm-up video (Full Warm-up clip) by Canadian lifter, Josee Gallant, as she does her mobility routine from the ankles to her neck, and then with just Olympic barbell doing the Olympic Snatch lift ( in one movement; the Clean & Press is in two movements). Then she does the Snatch with gradually increasing weight. See:
“Josee Gallant Olympic Lifting Warm-up Routine ” on YouTube.( Start a good three minutes into the video to skip the intro in French). Olympic lifters also include hanging from bar and upside down by their feet to stretch out spine…15′ into the video it is kneeling work, 16′ into it: Spiderman stretches, 17:55; “Thread the Needle – with extra mobility; arm and torso forward stretches, 23:30 ‘Resistance band shoulder complex (she does them faster due to the speed of Olympic Snatch lift movement; 24:45 Band presses. Then she proceeds to using the Olympic Bar to practice the details of the lift and gradually increases weight.
I encourage at least two days per week going through the 30′ of mobility exercises ( as opposed to just stretching) as we age. Can be done on rest day or day you are not doing your sport.
10/21/25 TUESDAY. TEMPOpieces over flat to rolling course on dirt or pavement. After the warm-up mile you’ll up the effort to 10K race pace interspersed with short rest intervals.
7′ Tempo (1′ easy jog) – 7′ tempo (1′ easy) – 7′ tempo and run cool-down to the finish
10-22-25 WEDNESDAY. STRENGTH CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES. 8 AM at Warren’s. Get in your mobility warm-up drill: halos, shoulder complex, 5 goblet squats – and KB Swings.
TRAINING TIP: Reminder that as we age I recommend that the emphasis continues with solid strength training to counter the effects of muscle mass decline add bone integrity, plus up the mobility exercises and balance drills. Cardio still has its place, but there’s the shift in emphasis to the strength, mobility, and balance training.
Hip Bridges with Slam Ball 25# + weight vest
DGB Situp & Reach / Left Resistance Band Leg Hip Circles
Weighted Plank / Right Band Resistance Leg Hip circles
Exercise Ball “Stir The Pot” both directions / Exercise Ball Transfers
Side steps Over BB ( high knee hip flexor work)
Straight Arm Band Pulldowns
DBL KB Cleans R/L Press – repeat
Left, Single Leg Deadlifts
Right, Single Leg Deadlifts
Standing R/L DB 45 degree diagonal lifts
2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 Deadlifts or Trap Bar deadlifts
10/23/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile be sure to get in your skips, butt-kicks and 6 x 30 quick cadence pick-ups. Both A & B gps: 2 x 150 (50).
A gp: Two rounds of: (1000 (200) – 800 (200) – 600 (200)). the 1000 at 10K pace; the 800 & 600 at 5K pace.
B gp:Three rounds of: ((600 (200) – 400 (200) – 200 (200))…run the 600 at 5K pace; then the 400 and 200 a bit faster.
10/25/25 SATURDAY. HR/XT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM at Warren’s gym due to morning rain. It is located two blocks from Ciic Center at 148 MadisonAv, San Rafael..(from Civic Center light, go east for two blocks on N. San Pedro Rd, left on Washington to end of block; right on Madison , to fourth house on the right which is directly across from Natl Guard Armory. Garage/gym is in back. If parking is tight you can park in Jury parking lot at East end and come through the walk through gate and walk the 100 yards to the house.
KeesTraining 