Hi Folks,

I’ll be updating as the week progresses. I am trying to meet some deadlines and prepare to be away for four days.

There will be a change for this workout week: we’ll be away Thursday through Monday, so there will be NO SATURDAY HR/XT session on 4/25/26.

See HOME WORKOUT samples down below.

New WR for the Ironman distance (2.4M Swim – 112M Bike – 26.2 mile run) set in Texas : 7:21:24 by KRISTIAN BLUMMENFELT of Norway. That included a 48:33 Swim (1:16 per 100) – a 3:57:46 Bike ( 28.4 + MPH (with a slow tire leak over the last portion!) – and 2:30:47 Marathon (5:34/mile). Amazing when you consider that 2nd and 3rd place came in shortly after Kristian’s finish.

BOSTON MARATHON 2026: I must say, CHELSEA CLINTON ran a PB 3:40;52; good for her! She has done NYUCM four times. SARA HALL, 43 won Master Division 2:31:55 and 21st overall. The Men’s winner, JOHN KORIR, won for the second year in a row with Course Record of 2:01:52 along with SIMBU,( 2:02:74 ) and along with Benson (2:02:48). SHARON LOKEDI of Kenya, was the women’s back o back winner with a 2;18:50. She was able to run a number of sub 5 minute miles to distance her from the field. The first five women finishers were all from Kenya.

Looking ahead to MAY 27th for DIPSEA talk with Barry Spitz at COM.’s 6:30 pm reception; then 7 pm at Center For Student Success Barry will do his talk on the history of the race and a focus on the pioneering women who made the race even more famous.

4/21/26 TUESDAY. TEMPO run pieces at 10K race pace to acclimate your body to running at a steady high aerobic , but controlled pace – simulating a steady non0stop effort. After the warm-up mile run over a flat to rolling course over idirt or pavement.

10′ Tempo (1:30 easy jog) – 10′ Tempo , then run to finish .

4/22/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY, SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Begin immediately with shoulder, leg and hip wam-up then get in the 35-50 KB Swings prior to the Circuit.

Slam Ball Hip Thrusts

1 KB Standing “Up & over Rotations”

X5 R/L Kneeling Hamstring to Ankle Rock”

Deficit KB Sumo Deadlifts

Incline Push-Ups

Wipers

Alt R/L 1-Arm X over Gorilla Rows

X5 Deliberate Right “Kick Starter Deadlifts”

X5 Left, “Kickstarter Deadlifts”

DB Russian Twists”

Resistance Band KB Farmer Carry

Waiters Carry / Rack Carry

(for an extra station: Resistance Band KB Farmer Carry; and/or Right/Left Hurdler “Heel Clicks”)

For KB and BB TRAINING Tips for the Deadlift, Turkish Get-Up and Swings, by Pavel. go to StrongFirst.com and see the articles/video demo on the key lifts “Take the Brakes off Strength “..Check that site out for articles and detailed tips for kettlebell training. Always helpful because you want to do “perfect practice”.

HOME WORKOUTS: (put on a 3 x 5 card for later reference with all these home workouts) mostly with one KB….2-4 rounds of:

X6 halos, X6 High Pulls (KB from Deadlift position; come up quickly and bring bell to chin level , holding it by the “horns”; X 6 Goblet Squats; X6 One KB with two hands ROW,, X6 Swings; X 20 “Plank Taps”, i.e., from push-up Plank position KB in front of head do alternate quick touch to KB which is lying on its side. …Repeats for multiple round.

HOME WORKOUT #2 that you can build on easily. “DAILY 50″, but you can begin with 5 reps…no weights needed; a weight vest or KB can be added later once you can do the reps without extra resistance. Just get muscles used to exercising: I have people do the workout by kitchen sink to be at an incline position . This workout is being done by lady at 60 years+ of age. I recommend beginning with 5-8 reps; there is time to build up.

5-50 reps of Incline Push-Ups – 5-50 Squats (holding onto sink edge with both hands, drop butt straight down, keep feet flat and press feet into the ground to come back up) – 5-50 lunges (facing sink, drop back leg to reverse lunge and back up to standing; repeat on other leg. – 50″ Wall Sit with back against wall – 50″ Incline Plank hold in Push-Up position.

4/23/26 THURSDAY. SPEED- WORK on your local track to learn pacing, work on form and build leg speed. Some of the group meet in the free dirt parking lot at 8 am next to the COM PE complex for the warm-up run. Once at track do skips, butt kicks, high knees and 6 x 30 meter pick-ups. Today A gp does “1000 meter breakdown and B gp does two rounds of “b00 breakdown

A gp: (sub 7′ pace gp or faster). 2 x 150 (50 ) stride-outs; then:

(1000 (200) – 800 (200) – 600 (200) – 2 x 400 (on 2′ or 2:15) – 2 x 200 (200))

B gp: Two rounds of: (600 (200) @5K pace – 400 (200 ) – 200 (200) – 2 x 100 (100))…….600 ‘s at 5K pace, 400’s a bit faster and 200’s at mile pace.

4/25/226.. SATURDAY....There will be NO Saturday HR/XT this week? But gives those riding Wine Century 100K or 50K a chance to get in miles and a good Dipsea practice for those of you running Dipsea.

Hi Folks,

Your long run for Dipsea should be 8-10 miles over other hilly terrain during April. During April I would gradually extend the out and back mileage on the Dipsea course rather than run all the way to Stinson Beach. I’d begin with a run to Muir Woods and back, then to the entrance of the Rain Forest and back; finally to top of Cardiac and back. I found that I developed my downhill legs conditioning by running the long stretch from Cardiac, the Hogsback, and Dynamite which paid off on race day. I discovered that running the full Dipsea course 4-5 times was sufficient to memorize the course in detail; especially foot placement on the stretch from top of Cardiac to the finish. I learned that I had to break 47 //////// minutes to Cardiac if I was going to break an hour on this famous course.

Reminder: it begins – Adding the extra one or two days per week: you’ll figure out which two days (or begin with one day) of the week you’ll be adding your extra KB Swings (2 x 12 reps), Goblet Squats ( 2 x 5) or squats while holding onto kitchen sink edge for two rounds. This first month is to begin acclimating your body to adding the one or two days per week of KB training.

Don’t underestimate the multiple BENEFITS of FARMER CARRIES It is simple though demanding exercise movement to execute and builds various aspects of fitness. Grip strength improves dramatically trying to hold those dumbbells or kettlebells as you walk. Walking and carrying weight challenges your core better than standing still. You build the stabilizing muscles while walking “under tension.” Your traps, glutes, legs, hips, arms and abdominal muscles are all firing including postural tendons and muscles. .

4/14/26 TUESDAY. TEMPO run pieces run at 10K – 15K race pace over flat to rolling terrain. After the warm-up mile: 5′ Tempo (1′ easy running) -17 ‘ tempo; then run to finish.

4/15/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBI ITY/KB LIFTS/SWINGS/CARRIES / DEADLIFTS . 8 AM at Warren’s gym.

Hip Thrusts with Slam Ball and/or Weighted Vest

Lying DBL Leg Raises to Grip Plate / Seated DBL Leg Lifts over KB

Grip Plate to top of Shins Knee Tuck / Grip Plate Clean & Press

Deficit KB Sumo Deadlifts

Incline Push-Ups

X8 BB Underhand grip Bent Rows

X5 R & Left 1-Arm Clean -Squat – to Press

X 6 Right Heel Hip Hikes on low step / X6 Right Toe Touches

X6 Left, Heel “Hip Hikes” / X6 Left Toe Touches on low step

Resistanc Band KB Farmer Carry

Waiters Carry / Rack Carry

Finisher: BB or Trap Bar Deadlifts

your next SHORT WORKOUT sample for at home training. Can do this sample for 2-4 rounds:

(X3 Right and Left KB Clean- to Front Squat – to Press; then 10 Russian Twists – X3 One-Arm Swings)

4/16/26. THURSDAY. SPEED-WORK. After doing their warm-up mile from the free dirt parking lot next to the PE complex. Once at the track, get in your Skips, butt kicks, high knees and 6 cx 30 meter pick-ups. Then 2 x 100 (100) stride-outs.

A. gp: 6 rounds of: (400 @5k pace (200), then 200 @ mile pace (200)..1 x 600 (200) – 200 (200)

B gp: 4 rounds of: ( (400 (200) – 200 (200)), then (1 x 600 (200) – 200 (200)

4/18/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB LIFTS/ DEADLIFTS. 9 AM in Lot “C” of the Seminary College (201 Seminary Drive, Strawberry/MV area). We should have good weather for the workout.

Denise, Tom, Elizabeth, AJ, maybe robert……I am going with it and bring out just enough equipment to do the workout.

Hi all, ““““““““““““““““““““““““““““““““““““““““““““““““““““““““““

UPDATE for SATURDAY HR/XT: Rain tomorrow morning, so I will NOT be holding the workout at the Seminary College, BUT will hold an indoor session at Warren’s gym at 9 am. So far, it looks like that will be no rain during the early morning hours. I will be changing up the circuit slightly to get in extra practice.

so far in for the workout: Karen, Robert,

Time to add a modest amount of strength and fitness training: two lifts with the emphasis on good technique and a “hurry-up slowly” approach, i.e., gradually increasing the weight and/or reps. If you are already doing the Swings and Goblet Squats on Wednesday and Saturday; now add the extra sessions on Monday and Friday, or on other days that work best for your schedule.

Begin adding one or two days per week with Swings and Goblet Squats. Simply add a conservative 2-3 sets X12 KB Swings and 5 Goblet Squats. These two lifts strengthen your entire posterior chain, legs, your “wind” and mobility. Adding a conservative volume of the two exercises will give your body time to adjust to the new additional workload. I suggest you increase the sets and reps bit by bit so your body adjusts easily and that you “own it;” not shocked with the increase. Figure out which days work best for you.

4/7/26 TUESDAY. TEMPO run pieces at 10K race pace interspersed with brief rest spots. After the warm-up mile, run : 12′ tempo (2′ easy run) – 10″ tempo, then run to finish of workout.

4/8/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ KB LIFTS/ DEADLIFTS. 8 AM. at Warren’s gym.

“Copenhagen Plank “- right leg / “Copenhagen Plank” – Left leg

Right, Side Plank “Sweep & Reach” / Right, Kneeling Backward Hip Circles

Left, Side Plank “Sweep & Reach” / Left, Kneeling Backwards Hip Circles

X5 R/L Fwd Stance DB 1-Arm Row

Wipers / Stepovers

X5 R/L Kneeling Hip Lifts to Standing

DBL KB Clean & R/L Press – Repeat

DB or KB Plank Drag

DB Hammer Curls

Grip Plate Slant Board Squats / Grip Plate Romanian DL

Farmer / Rack Carry

Finisher: Trap Bar or BB Deadlifts 3-4 x 3-4 reps

4/9/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet at COM in dirt parking lot next to the PE complex. After the warm-up mile, do 6 xx 30 meter pick-ups with quick cadence, kips and butt-kicks.

A gp:: 2 x 100 (100) – 2 x 200 (200)- 2 x 400(200) or on 2:15 – 600 (200) the 600 at 5K pace

B gp: 2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200) – 400 (200) – 600 (200) – 400 (200) – 2 x 200 (200) – 2 x 150 (50) – 2 x 2 x 100 (100)

4/11/26 SATURDAY. HR/XT/MOBILITY/KB LIFTS/ SPRINTS/LOADED CARRIES. 9 AM at Warren’s gym. Weather should be okay until late morning.

I am changing venue as indicated above to Warren’s gym at 9 am. (148 Madison Ave, SR – two blocks from Civic Center light off North San Pedro Road. )

LMK if you will be joining in – soon. So far, joining in: Robert, Karen. Judi, Carol, Andy, Paula

Slam Ball Hip Bridges

Legs to Grip Plate / R/L Alt. Leg Lifts

Bring Grip Plate to top of Knee Tuck / Grip Plate Clean and Press

Deficit KB Sumo Deadlift

BB Romanian DL

X 5 R/L Elevated Split Squat

X5 R/L Kneeling KB Presses

X4 R/L Hurdlers hip Lift and Stretch

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 BB Deadlifts or Trap Bar Deadlifts

Hi Folks,

This week we’ll be into April giving you a solid month of training with the Spring races coming up and Dipsea training should be well underway. BTW “training” refers preparing for a specific race or goal; “working out” is simply exercising muscles for general fitness, including aerobic training, putting on muscle weight.

3/31/26 TUESDAY. TEMPO pieces to acclimate to acclimatize your body to threshold running effort at 10K to 15K race pace effort: high aerobic intensity but not racing. Pick a flat to rolling course over dirt or paved terrain. After the warm-up mile:

6′ tempo (1′ easy running) – 8′ tempo (1′ easy running) – 10′ tempo followed by easy run to finish.

4/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/ KB LIFTTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym.

Slam Ball and /or weight vest Hip Bridges

Right side Plank DB “Sweep and Reach” / Right side Bkwd kneeling Hip circles

Left side Plank DB “Sweep & Reach” / Left side Bkwd Kneeling Hip Circles

KB Deficit Sumo Deadlifts

Incline Push-ups

Wipers / BB Romanian Deadllifts

Res. Band “Face Pulls”

Alt R/L Kneeling Hip lifts to Standing

DBL DB Clean & Press, R & L Press; repeats

Weighted Plank

2 x 6 Heavy Swings

Grip Plate O’Head Carry / Farmer Carry

Finisher: BB or Trap Bar Deadlifts

4/2/26 THURSDAY. SPEED-WORK at your local track. A few members of the group meet at 8 am in the dirt parking lot of the COM PE complex to get in their warm-up run. I understand that people could not make last week’s workout so we’ll schedule it in for today. You’re breaking up 2-3 miles of distance into half mile repeats at 5K pace to prepare you for a strong 5K which is 6 x 800 (plus a 200 for 12.5 laps on the track). Building up to a strong 5K will pay benefits and PR times for your 10K, 10M and half marathon.

After the warm-up run, 6 x 30 meter pick-ups, skips, butt-kicks and dynamic warm-up: run 2 x 100 (100):

A gp (sub 6:30 pace runners: 6 x 800 at 5K pace (200 jog recovery between each rep)

B gp: 4 x 800 (200)

4/4/26 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/ KB LIFTS/SWINGS/ DEADLIFTS. 9 AM At Seminary College ( 201 Seminary Drive, MV/Strawberry area.

LMK by Thursday night if joining in. …So far: Tom, Elizabeth, Robert, Andy, Paula,Judi, Karen

Hi Folks,

DECISION FOR SATURDAY: The “No Kings March” is closer to noon, so we’ll have the Saturday HR/XT workout this weekend and get over to the March in San Rafael.

3/24/26 TUESDAY. TEMPO RUN PIECES on dirt or paved terrain, run at 10K or 15K race pace interspersed After the warm-up run:. Keep it a high aerobic effort, but controlled level, i..e., short of “racing” level.

Run 11′ Tempo (1:30 easy jog) – 11′ Tempo, then run to the finish.

3/25/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 am at Warren’s gym. Circuit to be posted

Wide stance Wall Sit, bring med ball from ground to overhead and touch wall; then back down/ Wide Stance Wall Sit bring med ball from straight out in both hands and go left to right slowly with eyes following the ball.

Slam Ball Hip Bridges

Deficit KB Sumo Deadlifts

X 5 R/L fwd Stance 1-Arm DB Row

Dead Hang

X5 R/L DB/KB “Kickstand Deadlifts”

X5 R/L Half Kneeling KB Presses

Right to Left DB Plank Drag

Alt Leg Raises with butt on narrow foam roller / Alt Toe Tap from ben leg position

“Roman Salute” DB alt Curls

X 5 Slant Board KB Squats / X 5 Slant Board Romanian Deadlifts (works hamstrings)

DBL KB Farmer Carry / Rack Carry

SHORT, but effective WORKOUT For at Home: Coo 3-7 rounds depending on your fitness level

X5 Swings – X4 KB High Pulls – X 3 Goblet Squats

.

3/26/26 THURSDAY. SPEED-WORK at your local track. some of the group meet in dirt parking lot next to the PE Complex. They meet 8 am in the lot, run the warm-up mile; then meet at the track. Run 6 x 30 meters pick-ups, skips, butt kicks 2 x 100 meters ( 100). . The 800’s will be run at 5K – 5M pace (the reps add up so don’t go out too quickly).

A gp (sub 6:30 pace group): 6 x 800 at 5K pace (200 jog recovery).

B gp: 4 x 800 (200).

3/28/26 SATURDAY….HR/XT/ MOBILITY/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLFITS. 9 am in Lot C of the Seminary College (201 Seminary Drive, MV/Strawberry area)..LMK if you will be attending. I’ll be there about 8:40 setting up the exercise stations.

joining in so far: AJ, Karen, Tom, Elizabeth, Robert, Shirley, Paula, Andy, Hunter

Hi Folks,

I’ll be updating the blog during this week because we are up helping with the grandkids again, so bear with me.

3/17/26 TUESDAY. TEMPO pieces run at 10K to 15K race pace. This week a shorter first piece followed by a longer tempo to simulate the non-stop nature of racing.

5′ Tempo (1′ easy) – 15′ Tempo , then run to finish of workout.

3/18/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. ( I have the Circuit cards at Warren’s now in case I don’t make it back by Tuesday night). I come back Thursday.

Wide Stance Wall Sit, then lift DGB or Med Ball from ground to overhead to the wall / 2nd round do straight arm horizontal torso rotations (slowly ) left – right and back.

Hip Thrusters with 25# ball and or weighted vest

Deficit KB Sumo Deadlift

Incline Push-ups ( elbows go out 45 degrees; no further)

Dead Hang (can put part of one forefoot on box to help avoid swayback

Alternating KB or DB Gorilla Rows

X 4 R/L “Kickstand Deadlifts” with KB

KB “Round the Worlds” clockwise / KB Round the worlds counterclockwise

DB Plank Drag

“Roman Salute” DB forearm curls

2 x 6 Heavier KB Swings

Farmer Carry / Rack Carry

Finisher: Trap Bar and Regular Deadlifts

SHORT HOME WORKOUT if missing gym session: (put on a 3 x 5 card for future reference)

R/L first part of GET-UP from supine to up onto hand Remember to have up and forward at finish position

X 5 R/L KB …X5 KB high pulls to chingheight

X5 R/L Strict Standing Press (at top of press bicep should line up with ear and thumb facing back)

X5 R/L DB Lateral Cossack Squats (holding DB straight forward in horizontal postion

X 12 KB Swings

X 5 DB or KB Romanian Deadlifts

3/19/26 THURSDAY. SPEED-WORK at your local track. some of the group meet 8 am in the dirt parking lot of the PE complex at COM for their warm-up run; then to the track. Main focus today is on the 400’s at 5K race pace with only 30″-45″ deliberate rest/pause between each rep. You will found that after 5 reps the effort begins to accumulate; don’t run those first several 400’s too fast. Once the 400’s begin, the stopwatch doesn’t stop. See if you can hit the proper pace 400’s with 1-2″ of each other.

A gp for sub 6:30 pace group: 2 x 100 (100) strong stride-outs, 2 x 200 (200); 8 x 400 (on the 2′ or 2:15).

B gp: 7:30- 9 pace gp…after each 400 you should 40″50″ rest: 4 x 100 (100) strong stride-outs, 1 x 200 (200), 6 x 400 (on 3′ or 3:15)

3/21/26 SATURDAY. HR/XT/MOBILITY/KB LIFTS/SPRINTS/SWINGS/DEADLIFTS. 9 am in Lot C of the Seminary College ( 201 Seminary Drive, MV Strawberry area). I’ll be there about 8:40 to set up while you do your warm – cup. See you in am!

LMK by Friday morning if you will be joining in.

Robert, Judi, Karen, Tom, Elizabeth, Pam are joining in. See you in am!

Hi Folks,

My week will be interrupted as Sandy and I will be helping out with the grandkids during this week and next week as daughter-in-law attends two weeks of business conference. I will go back and forth from Granite Bay area to be here for the Wednesday/Saturday workouts. Updates tba.

Looks like we have a good weather week ahead of us so be consistent with your training to the goal you’ve selected for yourself this Spring . This goes for the cyclists also as several of our group are looking to either the Wine Century Classic (5/2/26) or the Bike Around the Buttes (also 5/2/26). Be sure to pre-reg soon if riding the Wine Century Country Classic: it fills up well in advance. There is also a new possible ride for us: the Tour Delle Vigne (5/16/26) out in Clovis that starts and ends at a winery…(about 67 mile drive from Marin). It’s put on by the Clovis Rotary and there is a new fabulous Start/Finish at Michael David’s winery, the BARE RANCH ESTATE where they will host the post ride lunch and entertainment. (see the web site for photos and course descriptions)

Another remarkable WR set at the Lisbon Half Marathon by JACOB KIPLIMO of Uganda with 57:20. He hit the 5K in 13:28, 10K in 27:00, 15K in 40:52 (next 5K in 13:31) . He led five others under one hour. Meanwhile Ethiopia’s, Tsigie Gebreselam ran a very strong 64:48 hitting 5K in 14:55 and 10K in 30:05 which surpassed her bests for those distances.

3/10/26 TUESDAY. TEMPO pieces run at either 10K pace or 15K pace effort over flat to rolling course on dirt or paved terrain. You’ll take a slight jogging break between the two tempo pieces.

10′ Tempo (1:30 easy jog) – 12′ tempo and easy run to finish of workout.

3/l1/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/SWINGS/LOADED CARRIES/DEADLIFTS.. 8 am at Warren’s gym. Get in your mobility exercises and 50 KB Swings prior to the Circuit.

Wide Stance Wall Sit DGB/Med Ball Straight Arm Floor to O’Head / Straight Arm Side to Side Torso Rotations

Weighted Hip Thrusts

Deficit KB Sumo Deadlifts

Incline Push-ups

Dead Hang with feet on box to insure no swayback

KB/DB Gorilla Rows

X4 R/L KB Kickstand Deadlifts

KB Round the Worlds Clockwise / Counterclockwise

DB Plank Drag

X6 Heavy KB Swings

R/L DB “Pinwheel Curls” (new: let’s see who checks the blog ).

Farmer Carry / Rack Carry

Finisher: 3-4 sets of 3-4 reps BB or TrapBar Deadlifts.

3/12/26 THURSDAY. SPEED-WORK at your local track. Some of our group meet at 8 am in thee dirt parking lot next to the PE complex of the COM at 8 am. After the mile run, 6 x 30 meter pick-ups, skips, high knees, butt-kicks you will:

A gp: Two rounds of: (1 x 200 (200) – 400 (200) – 600 (200) – 800 (200))

B gp: Two rounds of: (2 x 100 (100) – 1 x 200 (200) – 1 x 400 (200) – 1 x 600 (200))

Run the 400’s and 600’s at 5K race pace so that you’re running at a high aerobic, but controlled paced. Build your three miles of speed-work around 5K pace; 200’s at about mile pace.

3/14/26 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB LIFTS/SWINGS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College. (201 Seminary Drive, MV/Strawberry area). I’ll arrive about 8:40 to set up the exercise stations. The Saturday sessions are especially helpful in preparing for the Dipsea or any other hilly course.

Remember, these Saturday workouts are for non-runners as well as those gearing up for the Dipsea or other upcoming events to get in the all-around fitness program:, solid strength gains, mobility and more.

LMK if you will be joining in on the workout by TH night.

X 7 DGB or DB Elevated Reverse Lunges / X7 Kneeling R/L 1-Arm Torso Rotations

2 x Short – 2 x Sprint

X 8 DBL DB Burpee + R/L Row

“B”

X6 Slant Board DB/KB Goblet Squats

“Long” hill

X 6 R/L Half Kneeling Windmills

2 x Sprint – 1/2 “A”

then onto second half of the workout on whiteboards.

Hi folks,

We had a delightful ride on Sunday on the Napa Marathon course which runs from Calistoga to Vintage HS in Napa on the Silverado Trail. We could cheer on the runners and had to not deal with car traffic on this day. Weather was perfect for the runners which resulted in good times for the age group winners.

Those of you preparing for Dipsea, Spring distance races, or Spring bike rides; this is the month to concentrate on solid mileage building because the weeks you have to prepare for a demanding event go by quickly. We have good weather this week to get you going!

3/3/26 TUESDAY. TEMPO run pieces over a flat to rolling course on dirt or pavement terrain. Run the Tempo pieces at 10K to 10M race pace effort so that is a high aerobic, but controlled effort.

8′ Tempo (1:30 easy jog) – then right into 12′ tempo followed by easy run to finish of workout.

3/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/LIFTS/ CARRIES/DEADLIFTS. 8 am at Warren’s gym. Prior to the Circuit get in mobility exercises and 50 KB Swings. You’ll do two rounds of the Circuit , followed by 3-4 sets of 3 reps BB Deadlifts or Trap Bar Deadlifts.

Wide stance Wall Sit, Med Ball lift from Floor to O’Head / Wide Stance Med Ball Side to Left Rotations

Weighted Hip Thrusts

Deficit KB Sumo Deadlifts x 6

Incline Push-Ups

“Dead Hang” / Side Stepping over BB

DBL KB or DB “Gorilla Rows”

X4 R/L “Kick Stand Deadlifts”

KB Standing Clockwise “Around the Worlds” / KB Standing Counterclockwise “Around the Worlds”

Weighted Plank

1 DB Romanian Deadlifts on Slant Board (toes up, heels down)

Farmer Carry / Rack Carry

Finisher: Deadlifts 3 x 3-4 reps

HOME WORKOUT that hits most muscle groups if you cannot attend; Two to Three Rounds:with DB & KB:

(X 5-8 Goblet Squats – X 6 Romanian Deadlifts – Bent Rows (hold the back flat) – Military Presses – DB Curls – 30″ Plank)

3/5/26 THURSDAY. SPEED-WORK on your local track. A few group members meet in the free dirt parking lot at COM next to the PE Complex for their warm-up run at 8 am; then meet at the track for skips, high knees, butt-kicks a few more drills, 6 x 30 meter pick-ups. Both A & B gps do 2X 100 (100) stride-outs before carrying out the “Descending Ladder” workout.

A gp: Do 3 rounds of: ((600 (200) @ 5K pace – 400 (200) @just under 5K pace – (200) @ mile pace (200))

B gp: Two rounds of: ((600 (200) – 400 (200) – 200 (200))

Josh an 800 recovery followed with stretching.

3/7/26 SATURDAY. HR/XT/MOBILITY/VARIOUS LIFTS/SPRINTS/LOADED CARRIES/ DEADLIFTS. 9 AM at Seminary College ( 201 Seminary Dr, Strawberry/Mill Valley area). Go up the driveway entrance and park in lot C. I will be setting up about 8:40 while you do your warm-up

LMK if you will join in:

Carol, Andy, Elizabeth, Tom, Robert, .but it is a go; some don’t always check in.

Hi Folks,

Another wet Tuesday and Wednesday in the weather forecast, but we should be fine for Thursday, Friday, Saturday and Sunday workouts.

We also look good for a no rain day on SUNDAY, 3/1/26 the day of the NAPA MARATHON Bike ride when runners will be running point to point from Calistoga, at 7::30 am start time, to finish at Vintage HS in Napa over the Silverado Trail. There is also the point to point Half Marathon which starts at 7 am. some thirteen miles south of Calistoga at Conn Creek. Both events have long been sold out.

The beauty of this day’s ride is that Silverado Trail will be closed to car traffic all morning making for wonderful cycling; they will reopen Silverado from north to south with a rolling opening.

Some of our group meets at 8:30 am (others may opt to go a bit later) by the littlepark at the north end of Yountville (take Madison Av ext off Hwy 29 , at the Stop sign go left for one block to the park) so we can cheer on the leaders as we cycle north on Silverado towards the direction of Calistoga.

We take the Yountville Crossover road (about a block over from the park) which is two miles across the valley and hits Silverado at the 18.25 point into the marathon. Distance you want to ride is up to you as you have about 22 miles of car free traffic on Silverado. We usually cycle towards Calistoga until the field thins out; turn around and come back to the Yountville Crossover. Some of the group will return to Yountville. A number of us do end up going south to the 22.5 mile point and take Oak Knoll Ave right turn which is part of the marathon course. We follow the Oaknoll Ave across the valley to Hwy 29; cross it at the signal light and come back for the 4 miles on the Vine Trail Bike path which parallels the Wine Train……Some of the group bring their own lunch and picnic at the picnic tales which are have new overhead giant tarps for against sun and rain; others will opt to pick up food at the nearby establishments for grocery store.

5/2/26 WINE COUNTRY CENTURY, com with 35M, 100K/ 100M routes in Santa Rosa and the Russian River Wine country region….but it is the same day as the:

5/2/26 BIKE AROUND THE BUTTES 20M/40M/ 71M in Sutter area near Yuba City.

TUESDAY. 2/24/26. TEMPO run pieces which are about 20 -25 minute runs held at threshold pace which is about your 10K or 15K pace depending on your mileage and ability level. You’ll run them at a quality, but controlled effort to simulate the non-stop nature of racing over flat to rolling terrain. There will be a short jogging 1-2′ ; then it’s back to tempo pace.

12′ Tempo (2′ easy) – 12′ tempo again,, then a short run to the finish of your workout.

WEDNESDAY.2/25/26. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s garage/gym (two clocks from Civic Center at 148 Madison Ave ; directly across from the Natty Guard Armory.

Weighted Hip Bridges on bench

Wide stance Wall Sit bring Weighted Med Ball from Btw legs on the ground to Overhead / Wall Sit Med Ball from Side to Side ( NEW)

Deficit KB Sumo Deadlift

Incline Push-Ups

BB Romanian Deadlift / High Knee Step Overs

X8 R/L Gorilla Rows

X4 R/L “KickStand Deadlifts”

KB Clockwise “Around the Worlds” / KB Counterclockwise

KB Rack / Farmer Carry

Finisher: Deadlifts.

THURSDAY 2/26/26. SPEED-WORK at your local track. Some of our group use the COM track in Kentfield and meet for the warm-up in dirt parking lot of the PE Complex (no charge there). once at the track you’ll get in side leg swings, skips, butt-kicks, and 6 x 30 meter pick-ups prior to the stride-outs. This Thursday features a “ladder” session which challenge you to do proper pacing.

A gp: 2 x 150 (50) – 2 x 200 (200) – 1 x 400 (200) – 2 x 600 at 5K pace (200) – 1 x 400 (200) – 2 x 200 (200) 02 x 150 (50)

B gp: 2 x 100 (100) -2 x 200 (200) – 1 x 400 (200) – 600 at 5K pace (200) – 400 (200) – 2 x 200 (200)

SATURDAY. 2/27/26. HR/XT/SPRINTS/LOADED CARRIES/ KB LIFTS/MOBILITY/DEADLIFTS Meet 9 am in Lot C of the Seminary College in the Strawberry/Mill Valley area. Good session for those who need hill repeats to start preparing for the Dipsea , general fitness , leg strength, but I also have a separate white board with for those are doing NO running at all.

Joining in: Tom, Elizabeth, Shirley, Denise , Karen, Andy , Paula, Carol. See you Saturday .

Walking Lunges across and back across the parking lot/ X 6 R/L Hand to Foot

3 x Short – 1 X Sprint

X 5 Green Band Military Presses / X10 R/L Alt Leg V-Ups btw Two -Arm Reach

Long

X6 R-L DB Plank Drag X 12 DB Russian Twists

2 x Sprint – 1/2 “A”

X6 R/L Lying Green Res. Band Hip Circles

“/B”

B) Then it’s on to the next half of the workout : Sprints, Loaded Carries/ KB Lifts; plus non-runner workouts on the site boards. The second half portion will be also for the non-runners. Last lift is the Deadlift

Second half and non runner workout

Hi Folks,

UPDATE on WEDNESDAY2/18/26: Our flight was cancelled due to very cold and windy weather. We are now coming in on Saturday which means NO Saturday HR/XT session on 2/21/26.

I did post TWO SAMPLE WORKOUTS for you below that you can do on your own. The warm-up movements you know.

Still in Montana until Saturday; meanwhile you’re in for a wet week for training. This means shorter workout if training outdoors to keep the fitness base intact. My post will be shorter this week due to long days here in Whitefish to celebrate our grandson’s Senior’s Day basketball games followed by each Senior player being honored

Woke up to a very steady snowfall Wednesday and Thursday morning! Then the next day absolutely cold driving snow that had me panting trying to get my breath with brain freeze cold to boot! This led to our delay for leaving Montana until Saturday.

Johannes Klaebo won his sixth XC medal by taking the 50K (31 miles) in 2:07:04- that would be a world class time for the marathon! make point to watch his amazing uphill sprints on every race where separates from the pack!

2/17/26 TUESDAY. TEMPO run pieces interspersed with short recovery pieces. You’ll run the tempo pieces at 10K to 15K effort, i.e., a high aerobic, yet controlled pace and simulate the non-stop nature of racing.

10′ tempo (1:30 easy jog) – 8′ tempo (1′ jog) -6′ tempo followed with run to the finish of the workout.

2/18/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/AND DEADLIFTS. 8 AM at Warren’s gym/garage. After the 50 Swings and warm-up, you’ll do two rounds of the circuit ( I have the Circuit cards in the hutch). You’ll finish with 3 sets of 3-4 reps of deadlifts.

Deadlift Tips:

Wear flat shoes with zero drop for better lifting balance

Stand with feet hip width apart

Barbell over mid foot

Brace rib cage to pelvis

Open knees outward

Grab barbell outside of pelvis

Relaxed long arms, but locked straight with no “play in them”

Crown of head to ceiling

Head is extension of the spine

Armpits pull down towards pelvis, with triceps pushing against lats, bracing torso

Big tip: think pushing feet through floor (similar to doing a leg press)

Keep strong arch in back

Knees locked at top while hips push through, flex quads.

Come to vertical, don’t lean back

2/19/26 THURSDAY. SPEED-WORK on your local track. Some of the group meet 8 am in the dirt parking lot next to the PE complex of COM for their warm-up mile; then end up at the track. Run your 6 x 30 meter pick-ups, skips, butt-kicks, high knees and two ten yard backward runs. This week’s workout consists of switching from 5K race pace to mile pace.

A gp: 2 x 150 (50) then 6x a pairing of (400 at 5k race pace (200 (200) – 200 at mile pace (200)).

B gp: 2 x 100 (100) , 6 x a pairing of ( 400 at 5K race pace (200 (200) – 200 at mile pace (200)

2/21/26 SATURDAY.HR /XT/ SPRINTS/ LOADED CARRIES/ KB LIFTS / SWINGS/DEADLIFTS. This session has been CANCELLED: we cannot get a flight home until Saturday morning.

Short routine #1 on your own:

Warm-up: Ultimate Stretch, halos, 90-90’s, Bird Dogs. Resistance band or broomstick dislocates.

X6 R/L sides Gorilla Rows

X6 KB high pull to Goblet squat

X5 – 8 Incline Push-ups, on for example kitchen sink edge

X 10 KB Swings

X 5 R/L or Double KB Push Presses.

Repeats three rounds:

Short Workout #2 with single or DBL KBells. If DBL KB are a bit much do with single KB:

After your warm-up you’ll do an “On-The-Minute” workout (OTM)

X 3 Deadlifts with DBL KB

X 3 DBL Swing Clean to Rack position

X 3 DBL KB Front Squat ( keep back erected)

X3-8 Standing Presses, alternating right & left sides