Hi Folks,

Busy week ahead with a change; NO SATURDAY HR/XT workout this weekend workout due to family coming into town for our early Thanksgiving celebration and a fifth birthday for our grandson.

More to the story: The octogenarian eight women rowers from Marin Rowing who competed at the recently held world famous HEAD OF THE CHARES rowing regatta in Boston last week. This international competition includes over 11, 000 rowers from all over the world competing in eights, quads and doubles with men and women competing. The rowing distance is 5000 meters (5K); not the Olympic 2000 meter distance when conducted on rivers and lakes. The Marin team had to first row 5000 meters to the start and then row the race! This 80 and over team of eight women rowers completed the distance in 27 minutes while beating the Princeton men’s 80+ team by 1.5 minutes! The Marin team were the celebrity interest of the meet with interviews with the Boston Globe, European papers and the Baltic countries. The other fun touch was that there was a young women’s team of eight that helped each one of the Marin rowers with transporting their equipment and helped pick the scull out of the water thereby saving the older ladies’ shoulders and backs. It was wonderful gesture and connection with the young and old generation of rowers. A memory maker of a trip.

11/14/26. SATURDAY. KETTLEBELL 101 WORKSHOP for beginners and as a detailed review for the key kettlebell movements: the goblet squat, kettlebell swing, and get-up. …more tea

11/1/26 NYC MARATHON 2026 featured 60,000 runners where for the first time a Swede won the race. ANDREAS LIMGREN ran his debut marathon in 2:06:01. This young man was no slouch and came with a 5000 in 12:44, 10K; 26:45, a 58:41 half marathon, He put in some 125 mpw including double threshold runs one day per week. He attributed a good part of his success to the Nike Apex race shoes with its comfort for the 26.2 mile distance and responsive feature this shoe has.

11/3/26 TUESDAY. TEMPO run pieces with brief recovery jog recoveries. Select a flat to rolling dirt or paved terrain course to hold a steady high aerobic, but controlled 10K effort output.

6′ Tempo (1′ easy jog) – 10′ tempo (1:30 easy) – 7′ tempo; the n easy run to finish of workout.

11/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 AM; at Warren’s gym. When you arrive get in your mobility exercises and swings prior to the start of the circuit.

11/5//26 THURSDAY. SPEED-WORK at your local track. Several runners from our workout groups use the COM track.

11/7/26 SATURDAY…..no workout today.

Hi Folks,

10/27/26. TUESDAY. TEMPO RUN PIECES run at 10K pace effort over flat to undulating course over dirt or pavement terrain with short recovery jog pieces.The goal is to hold a steady, but controlled high aerobic pace for extended periods of time to simulate the non-stop nature of racing. The longer the races you enter, the more significant tempo runs contribute to success.

8′ temo (1:30′ easy) – 8′ tempo (1:30 easy) – 8′ tempo then jog to finish of workout.

10/28/26 WEDNESDAY. STRENGTH CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym. Do warm-up band work and mobility prior to circuit.

Two feet to Bench edge L/R Hip Bridges / Grip Plate or DB Straight Arm Pullovers

Left Straight Side Leg Lifts over KB / Left Half Kneeling KB Windmills

Right Straight Right Leg Lifts over KB / Right Half Kneeling KB Windmills

X5 R/L 1-Arm Cross-over Deadlifts

Incline Push-Ups

Hang From Chin Bar

Slant Board DB or KB Goblet Squats / Slant Board Romanian Deadlifts

Grip Plate Clean & Press x5-6 reps

DB Knee Tuck Crunch Sit-ups

EZ Curl Bar “15’s” or “21’s”

Double DB Hold at chest Slow Twisting Rotations

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 reps TrapBar Deadlifts or BB deadlifts

10/29/26 SPEED-WORK at your local track. Group regularly meets at COM track after 8 am warm-up run. once at the track you’ll do skips, high knees, butt kicks and 6 x 30 meter quick cadence pick-ups. The goal with track training is to learn accurate pacing at the correct effort level; the track oval provides accurate pacing distances that you’ll want to master until you can feel it without a watch….400’s and 600’s run at 5K goal pace

A gp 4 x 200 (200) – 4 x 400 (on 2′ or 2:15) – 1 x 600 (200) – 2 x 400 (on 2′ oor 2:15) – 4 x 200 (200)

B gp: 4 x 150 (50) – 2 x 400 (on 3′) – 1 x 600 (200) – 2 x 400 (on 3′) – 4 x 150 (50)

10/31/16 SATURDAY. HR/XT/SPRINTS/CARRIES/KB LIFTS/DEADLIFTS. 9 am Up In Lot C of Seminary College, 201 Seminary Drive , Strawberry/MV area. I’ll open chain gate about 8:35 so you can park and warm-up while I set up the equipment. Note that these Saturday sessions are for non-runners also; people who want to build strength.

LMK by Thursday if joining on Saturday ‘s workout:

Hi Folks,

UPDATE: The Marin Rowing Women’s Eight consisting of eight women averaging over 80 years competed in the world famous Head of the Charles Regatta in Boston – and beat a men’s over 80 years team by one and a half minutes!

KB 101 SIMPLE & SINISTER KB WORKSHOP will be held for beginners and novices on NOV. 14, 2026 , from 1-5 pm at the Tride Fitness Personal Training facility in San Francisco ( 222 Columbus Av, SF). Here is the opportunity to learn the details on the Goblet Squat, Swing, and Turkish Get-Up. The instructors Mellisa and Luis will be the primary instructors who hail from the Oakland’s Most Powerful Gym facility and are Master level instructors and a delight to work with. You’ll learn the movements in depth so have the next six months to work on them. We can bring a group over to learn the techniques for each lift.

10/19/26. TUESDAY. TEMPO pieces run at 10K pace, i.e. “threshold ” effort over paved or dirt terrain on an undulating to flat course to simulate running in a race, i.e., without stops, but at a controlled high aerobic effort.

This week: a full non-stop 20 ‘ at 10K paced.

10/20/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am. at Warren’s gym. Do your mobility and shoulder warm-up prior to the Circuit.

Two Feet Hip Bridges to Bench Alt Hip Lifts / Straight Arm grip plate or DB Pullovers

X8 Right Straight Leg Lifts over KB / X8 DB Right Arm “Bird Dogs”

X8 Left leg Straight Leg Lifts over KB / X8 DB Left Arm “Bird Dogs”

X5 R/L Alt One Arm KB Deadlifts

Incline Push-Ups

Hang from Chin Bar

KB Slant Board Squats / KB Slant Board Romanian Deadlifts

X6 Grip Plate Clean & Press

1 DB Knee Tucks to top of Shins

EZ Curl Bar “15’s or “21’s” or with weighted bar

DBL DB Hold with Twists

Farmer Carry / Rack Carry

Finisher: 3-4 x 3 reps Deadlifts

10/22/26 THURSDAY. SPEED-WORK on your local track. After the mile warm-up do Skips, Butt Kicks, High Knees and 6 x 30 meter pick-ups. Run 1000’s and 600’s at 5K race pace; 400’s and 200’s under 5K pace.

A gp: (1000 (200) -: (6000 (200) – 400 (200))

B gp: X3: (600 (200) – 400 (200) -200 (200))

10/24/26. SATURDAY. HR/XT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 9 AM. Meet in Lot C of the Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll arrive about 8:40 to set up the equipment; you can park and begin warm-up run. …..LMK by Thursday night if you will be attending the workout.

Joining in so far: AJ, Tom, Elizabeth, Robert, Lisa, Judi,

Hi folks,

Looks to be a fairly doable week for our training groups as Sandy has progressed enough that I can be away from home for a period of time.

Results: Dave Champagne’s 10k run at the John Wayne Grit Series.

10/13/26. TUESDAY. TEMPO run pieces over a flat to rolling course on smooth dirt or pavement terrain run at 10K race pace effort interspersed with short easy jogging breaks. After the half mile or so warm-up pick it up to 10K pace, “threshold pace” not too slowly and not too fast, but a controlled high aerobic pace.

5′ Tempo (1′ easy) – 15′ tempo steady tempo with no breaks so you acclimate to the non-stop nature of a race.

10/14/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/BB AND TRAPBAR DEADLIFTS. 8 am at Warren’s gym. First step is to get in mobility and resistance band work, plus 35 swings prior to the Circuit.

DBL Feet Hip Bridges w/ DB / Plate Straight Arm Pullovers

Seated Right Straight Leg Lifts over KB / X8 Right arm DB “Bird Dogs”

Seated Left Straight Leg Lifts over KB / X8 Left arm DB “Bird Dogs”

X5 R/L One Arm KB Deadlifts

Incline Push-Ups

Hang from Chin Bar

Slant Board DB Squats x6

X 5 Double KB Clean and Alt R/L Press

KB ” Halo Russian Twists” w/ feet Anchored

EZ Curl Bar 15’s or 21’s

DB Clockwise Standing Wood-chops / Counterclockwise

Farmer Carry / Rack Carry

Finisher: 3 x 3 BB or Trapbar Deadlifts

10/15/26. THURSDAY. SPEED-WORK on your local track. A few of the group meet at 8 am in the COM dirt PE parking lot for the warm-up run at 8 am; then hit the track. Get in skips, butt-kicks, high knees and 6 x 30 meter pick-ups.

A gp. 2 x 200 (200) , 6 x 600 (200) at 5K pace.

B gp:2 x 150 (50) , 4 x 600 (200), 2 x 200 (200).

10/17/26. SATURDAY. HR/XT/MOBILITY/SWINGS/SPRINTS/LOADED CARRIES/DEADLIFTS 9 AM in Lot C at the Seminary College (201 Seminary Drive, MV/Strawberry area). See you there!

Joining in are: Stephanie, Wes, Shirley, Judi, Robert, Lisa, Tom, Andy, Paula, TJ

X35 Jumping Jacks / X6 R/L DGB Reverse Lunges

X6 R/L Donkey Kicks / X12 DGB Sit-up & Reach

X6 R/L Kneeling Hip DB Lifts to Standing / X12 R/L Shoulder Taps in Push-up Position

X5 R/L “Iron Crosses” / Weighted Plank 45″

Hi Folks,

Today got away from me because Sandy had quite a day of visiting medical personnel, PT session of exercises, walking with her walker, right leg, left leg in place marching (hip flexors), all followed by icing, a pain pill – and a nap. It’s a busy time for a care taker as a number of you know: meal prep, pick stuff, laundry, reload the icing machine and visitors which helped raise her spirits. A number of you have been so kind to bring food during those first ten days: a big help to us both. Now it’s easier because I can go out and do errands as she’s become more independent. She is encouraged with her progress though it is a difficult to get her exercises completed: it’s her job now.

I’m having trouble updating the blog on the laptop, so I’ll be writing on my IPhone for now..

More updates to come.

10/6/26. TUESDAY. TEMPO RUN pieces over dirt or pavement terrain on a flat or undulating course at 10K race pace effort, i.e., at a high aerobic but controlled pace with short recovery breaks. The idea is to acclimate your body to very steady state running, simulating race conditions. Repeated tempo runs are key for long distance running.

8′ tempo (1:30 easy run) -12′ tempo, then run to finish of workout.

10/7’/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ CARRIES/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym

DBL Feet Hip Bridges & alternating DB on right and left leg / DB Straight Arm Pullovers

X8 Right leg Straight Leg lifts over KB’s / X8 Left Straight Leg Lifts over KB

X5 R/L Alternating Deficit One-Arm KB Deadlifts

Incline Push-Ups

Hang

Slant Board Squats / Romanian DL

Double KB Clean & Alt R/L Press

Finisher: Trap Bar Deadlifts or BB Deadlifts.

10/8/26 THURSDAY. SPEED-WORK at your local track to improve leg turnover and accurate pacing. A few of our group meet at COM at the dirt parking lot at 8 am by the dirt free parking lot in Kentfield . After the warm-up mile and you’re on the track, do 6 x 30 meter pick-ups, skips, butt kicks, high knees and some backward running.

A gp: 2 x 150(50), 10 x 400 on 2’ if 5k pace is sub 6’ pace , so you get 30”-40” recovery. If your actual 5K pace run is slower do on the 2:15 or 2:30.

B go: 2 x 150(50) stride-outs. Do the 6-8 x 400’s on 2:30, 2:45 or 3’. you are controlling the rest interval and pacing realistic 5k race pace

10/10/26. SATURDAY. HR/XT/MOBILITY/KB LIFTS/SWINGS/CARRIES/SPRINTS/DEADLIFTS. 9 am in Lot C of the Seminary College ( 201 Seminary Drive, Strawberry/MV area.

Joining in: AJ, Elizabeth, Robert, Lisa, Denise, Kevin, Shirley

Hi Folks,

it was two weeks ago that Sandy sustained a major leg break from slipping on a set of carpeted stairs; she is in full recovery mode with navigating meds, OT, PT, sleeping and keeping positive. We appreciate greatly all the support from the workout groups and friends: it means much to both of us. Pain is definitely a factor during her third week post-op. more updates coming.

10/3/26 SATURDAY. Workout will be at Warren’s for this Saturday so I can be close to home for that 1.5 hours. 9 AM start at Warren’s gym/garage (148 Madison Ave, SR). Location is two blocks from the Civic Center signal light heading east on North San Pedro Rd, second left is Washington Ave, to end of block, right on Madison Ave; he’s fourth house on right (directly across from National Guard facility. Can also park in Jury parking lot at east end and go through side gate opening onto Madison Ave and walk the 100 yds to house. We’ll have two sets of work-out boards using the gym and outdoor area.

Hi Folks,

I will have to update later when we return home on Wednesday night. Then it is off to Colorado.

Wednesday workout is in Warren’s gym along with stopwatch and last Wednesday’s new workout Circuit cards.

9/17/26 THURSDAY. SPEED-WORK at your locale track.

B gp. 2 x 150(50) – 2 x 300(100)- 1x 400(200) – 1 x 600(200) – 1 x400 (200)- 1×300(100) – 2 x 150(50).

A.gp… two rounds of B gp workout.

9/19/26. Substitute workout for Saturday . After warm-up routine.

1-2 Rounds:

X12 Swings

X8 R/L fwd stance 1-arm row

X5 Goblet Squats with pause at bottom

X6 R/l Half Kneeling 1-arm Presses

Plank 45”

X 8-12 Incline Push-ups with good form and pause at bottom of each rep

X8 R/L DB or KB Step-Ups

Second part:

KB/DB CARRIES:

Farmer Carry :

30” out, 30” back… work up to 35% of body weight in each hand

Rack Carry

Waiters Carry:

use a weight that you “own “, i.e., no straining , you are developing shoulder stability..

Hi Folks,

This week’s sessions are set forTuesday through bgty7 workout – is a go, But now at Warren’s gym/garage where we do our Wednesday Circuit (148 Madison Ave; two blocks from the Civic Center, you take N. San Pedro Rd exit-East) or, if you would, park in the east end of the Jury parking lot near the Natl.Guard d Armory ; there is a walk through the side gate next to the lot onto Madison ave. Walk through the gate and go left on Madison Ave to the fourth house (white) on the right.

Judi, Ann Tom, Elizabeth and I rode the 50K or 100K of the TOUR DE FUZZ on Saturday, 9/5/26 on a perfect day for such a large group event. It’s always a treat to ride through the Alexander Valley Wine Growing Region.

9/8/26 TUESDAY. TEMPO run pieces at 10K race pace effort over a flat to rolling course on dirt or paved terrain. After the warm-up half mile or so you will up the pace to 10K effort:

10′ Tempo (1:30 easy jog) – 12′ Tempo run again at 10K effort; then run to finish of workout.

9/9/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/CARRIES / DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in your mobility and KB Swings prior to the Circuit.

DBL leg or Alternating R/L Hip Bridges plus DB Tricep Extension/ DB Pullover

Seated Right Leg Lifts over KB / Right Side Plank DB Sweep & Reach

Seated Left Leg Lifts over KB / Left Side Plank DB Sweep & reach

X5 R/L 1-Arm Fwd Stance DB Rows

Hang from Chin Bar

Slant Board Squats / Slant Board Romanian DL

Left, X5 KB Clean & Press

Right, X5 KB Clean & Press

Weighted Plank / DB or KB Russian Twists

15’s or 21’s with EZ Curl Bar

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

Rack Carry/ Farmer Carry

Finisher: 3-4 sets of 3 reps of DEADLIFTS with BB or Trap Bar.

9/10/26 THURSDAY. SPEED-WORK at your local track. after the mile warm-up do th high knees, skips, leg swings, butt kicks and the 6 x 30 meter pick-ups. It is going to be warm this day, so I thought we’d do shorter intervals for this workout.

A gp: 5 rounds of: (2 x 150 (50) at mile pace – 1 x 400 at 5k pace (200))

B gp: 4 rounds of: (2 x 150 (50) at mile pace – 1 x 400 (200))

9/12/26 SATURDAY. HR/XT/MOBILITY/SWINGS/KBLIFTS/CARRIES/SPRINTS/DEADLIFTS. 9 AM i At Warren’s house at 148 Madison ; two blocks from the Civic Center light (take N.San Pedro-East off 101; go two blocks east from the signal light, take second left, Washington Av, go to end of block, turn right on dead end street Madison Ave, to fourth house on the right (148 Madison Av). Note that iff parking is high along the street, go back to Civic Center light ( Post office on the right), go right one long block, right turn down into the Jury parking lot to the east end near the side gate pass through to Madison ave.

I’ll include some indoor Circuit exercises in the garage plus we’ll have the driveway and street for the other portion of the workout.

So far joining in are: , Tom, Elizabeth, Karen, Randy, Judi, Shirley, Andy, Paula, Robert,

Hi Folks,

A cooler week ahead for all of us; Fall has arrived! A change for this Saturday: there will be NO Saturday Hr/XT workout this Saturday because a number of our group will be cycling in the fundraiser, TOUR DE FUZZ on 9/5/26.

8/31/26. TUESDAY. TEMPO run pieces run over a flat to rolling course on paved or dirt terrain. After the warm-up mile run:

6′ Tempo (1′ easy run) – 7′ Tempo (1′ easy run) – 8 ‘ Tempo, then run to finish of workout.

9/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ CARRIES/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym. Get in the shoulders, hips, legs, back warm-up prior to the Circuit.

Hip Bridge with feet to Bench w/ DB Tricep Extensions / DB Bent Arm Pullover

Left, Kneeling Windmills (w/KB optional)

Right, Kneeling Windmills

X5 R/L Fwd Stance 1-arm DB Rows

Hang from chin bar

DB Slant Board Goblet Squats / DB Romanian Deadlifts

Right, KB Clean & Press

Left KB Clean & Press’

DB Russian Twists / EX Ball Transfers

EZ Curl Bar “15’s or 21’s”

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

finisher: 3-4 sets of 3 Deadlifts

9/2/26. THURSDAY. SPEED-WORK on the track. After the warm-up run, high knees, butt-kicks, skips, leg swings and 6x 30 meter pick-ups. 2 x 150 (50).

A gp. 5 rounds of: ((600 (200) at 5K pace; 200 (200) at mile pace)

B gp: 3-4 rounds: ((600 (200) – 200 (200))

9/5/26. . at home or gym workout. A number of you will want to get in a run over a hilly course and follow it with a brief weight training session. If you know of a 100-200 meter dirt hill get in your hill repeats followed by a short weight training or KB routine by L Kanski. get in Halos, light KB one-arm swings x 15 R/L reps. , x 5 Goblets, X5 two-arm Rows.

X 2-3 rounds of: ( 3 Swings — 3 DBL KB Cleans – 3 Push Presses – 3 Thrusters. ) Take a short break after each round. it is a compact but a solid workout that includes key KB lifts that will stress your CV system and build strength. You can probably use a moderately heavy kettlebells . The format uses low reps, but executing several rounds builds strength.

Hi Folks,

SATURDAY HR/XT workout is on for 8/29/26

Some SATURDAY HR/XT sessions will be cancelled in mid-September:

Looks like we will have a regular week of training this week; however NO SAT/HR/XT on 9/5/26; A number of the group will be cycling in a fund raiser called TOUR de FUZZ (9-5/26) in, Santa Rosa, Healdsburg/ Dry Creek areas. We’ll be on for Saturday, 9/12, but then we’ll be away from 9/17-10/2; I’ll update if we have a Saturday workout on 10/3/26.

NEW WR was run in the HALF MARATHON in Buenos Aires last weekend, by YOMIF KEJELCHA of Ethiopia which is about 4:20 per mile! His 5K splits: 13:44, 13:34, 13:21, and a final 2:49. His 10K splits: 27:18 and 28:44.

8/26/26. TUESDAY. TEMPO run pieces at 10K effort, i.e., a steady high aerobic effort with one jog break before the second tempo piece. Run it over dirt or pavement terrain on a flat to rolling course. After the warm-up half mile:

8′ Tempo (1′ easy running) – 14′ tempo to finish of workout with easy cool-down.

8/27/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym.

Bench Hip Bridge w/ DB Tricep Ext / Bent Arms DB Pullover

Left , Half KB Kneeling Windmills x 4-5 reps

Right, Half KB Kneeling Windmills x 4-5 reps

Single KB two Hand Rotation Deadlifts

X5 R/L Heavy DB 1-arm Rows

Dead Hang

DB Goblet Slant Board Squats / DB Slant Board Romanian Deadlifts

Left, KB Clean & Press

Right, KB Clean & Press

KB Russian Twists / Ex Ball Transfers

EZ- Curl Bar 15’s or 21’s

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 reps Deadlifts

8/28/26 THURSDAY. SPEED-WORK on your local track. Purpose to develop accuracy in pacing, leg speed, disciplined running. Some of the group meet at COM track after doing warm-up run at 8 am in dirt parking lot of PE Complex. Once at the track, run some skips, butt-kicks, high knees, and 6 x 30 meter pick-ups. You’ll be running the familiar 400 repeats at 5K race pace with about 30-40″ pause between each rep. The idea is to run the 400’s at a realistic goal pace with only a slight break to take the edge off, but not over do it. If the pause is too short implement a slightly longer one so you can maintain the reps without struggling.

A gp: 2 x 150 (50) stride-outs; 10 x 400 (on 2′ for sub-6′ pace runners;; on 2:15 for sub 6:30 pace)

B gp: 2 x 150 (50) stride-outs; 6- 8 x 400 depending on your mileage (on 3′, or 3:15).

8/29/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/DEADLIFTS. 9 am. Meet in Lot “C” of the Seminary College, 201 Seminary Drive, in Strawberry/MV area.

LMK if you are joining in on the workout by Th night.

.Joining in are: Robert, Kevin , Karen, Judi, Shirley, AJ, Lisa , Chris.Elizabeth, Tom, TJ