Hi Folks,

A number of us rode in the Wine Century 100K last Saturday, though we did not ride together. JUDI, KAREN, and TJ rode a solid tempo 15 mph average pace together for a solid paced effort. I didn’t see JIM G all day or after for the lunch – because he volunteered on ride day; volunteers all ride the course the next day! Sandy had to turn around after mile one because her e-battery at12%: setting up the charging process the night before wasn’t done correctly. She wisely returned to the start and rode the shorter 28M course with TOM, ElLIZABETH and ROBERT at 9 am – in “eco” mode.

I ended up riding with an old acquaintance from the 1980’s running days, BOB COOPER, a former top runner (2:22 marathoner) and journalist We had a delightful ride together but averaged just 13.2 mph; the aging process is kicking!. I could feel that in the legs because the severest hilly section was after 50 miles. I never did see the others, but it all worked out terrifically and I was quite satisfied with the ride! We rode under cloudy skies and cool temperatures; no chance of overheating!. After the ride the Santa Rosa Cycling Club puts on quite a lunch with their featured Paella dish, chicken pesto, and more options with drinks and cookies with ice cream for dessert! Another ride in the books!

5/5/26 TUESDAY. TEMPO run pieces at 10K pace effort level to acclimate your body run to at threshold level and simulate the non-stop running required in a race. Your effort should be at a high, but controlled aerobic effort; no race pace. After the warm-up mile:

8′ tempo (1′ easy run, abut not too slowly) – 10′ temp (1:30 easy – 6′ tempo, then run to finish . Stretch after.

5/6/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Get in your mobility warm-up and 50 swings prior to the Circuit.

Weighted Hip Thrusts

KB Standing KB Lateral Up and Over Rotations

R & L Single Leg Lifts over two KBells

Deficit KB Sumo Deadlifts

Incline Push-Ups

Wipers / Stepovers BB

Alt R/L KB X-Over Gorilla Rows

Left KB “Kick Stand Deadlifts

Right, KB “Kick Stand Deadlifts

KB Fwd- Back Plank Drag

DB Roman Salutes

X5 Slow Slant Board Squats

2 x 6 Heavy Swings

Waiters / Rack Carries

Finisher: 3-4 x 3 reps DEADLIFTS

TRAINING TIPS for LOADED CARRIES on your extra STRENGTH DAY SHORT WORKOUT:

5/7/26 THURSDAY. SPEED-WORK at your local track so that you practice pacing most of the session at 5K effort. Some of the group meet in the dirt parking lot of the PE Complex for a warm-up run at 8 AM; then end up at the track. This week a “ Up & Down the Ladder” workout. After the the 6 x 30 meter pick-ups, skips, butt Kicks, Grapevine.

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

5/9/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/SWINGS/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” up in the GG Seminary parking lot where I’ll be setting up the exercise stations from 8:40 am on; you can park and get in your warm-up run. and mobility exercises prior to the start.

LMK if you will be joining in on the workout – soon:

SHORTER WORKOUT for at home and to get in your extra day of strength training:TRAINING TIPS and BENEFITS of LOADED CARRIES:

I have picked an extra simple and short strength training session for myself that focuses on walking under a weight load to build “Time Under Tension” (TUT): LOADED CARRIES. I want to see and feel the benefits from walking under tension and the benefits they bring. By focusing on just the three Carries, we can feel the changes throughout our body frame; I am certainly finding that to be true!

When I suggested that most of you could include another short session of strength training to build and maintain muscles mass as we age. One workout that takes a short time and is convenient to carry out at home is the LOADED CARRIES which consist of Farmer Carry, Rack Carry and Waiters Carry with a combination of kettlebells and dumbbells.it takes a modest investment to obtain kettlebells and dumbbells – they last a lifetime and can be passed down to your kids!

By staying with just these three Carries you can feel and see the physical improvement in your strength and fitness with the three carries. By sticking to just these three Carries you can evaluate the benefits of walking with time under tension ( TUT) on yourself; it is different than doing stationary lifting and yields more benefits; especially with core improvement.

THE PLAN: During the first two weeks or so you’ll will walk for forty seconds with a modest weight; later you’ll up it to one minute or longer for each Loaded Carry. I suggest lighter weights than we have you use during the Saturday workouts to give time for your body to adjust. You can vary the length of time you carry the weights from forty seconds to one and a half minutes. Going longer challenges grip strength; a measurement you’ll want to improve. Gradually extend the time period and/or the amount of weight used.

FARMER CARRY (use either KB or DB’s) that are a quarter of your bodyweight to see how your body responds ; there’s time later to up the weight. Eventually your goal will to carry half your bodyweight in each hand. Take time to acclimate; it will be interesting to see doing this Carry, how your legs, hand grip, traps and hips hold up and improve over several months. I’ve seen it affect my cycling in the positive direction. I do suggest gradually increasing the the kettlebell or dumbbell weights you use; the effort has a pronounced effect on your frame.

KETTLEBELL RACK CARRY: Also called a “bracing” lift/carry as it puts your entire torso under high tension. Focuses on the entire back from your belt line up to the upper shoulders and traps. You’l do a KB Double Clean to “rack the weight”; hold at chest level, hands close together and “brace ” the two kettlebells close to your chest and proceed with your walk. As I approach the end of the time period of the Rack Carry walk my breathing becomes more labored and holding the kettlebells more intense. Talk about a core challenge!

KB or DB WAITERS CARRY: Develops shoulder stability and strength safely bc you are holding the weights overhead in static position, so it’s quite safe. Single Arm Waiters carry: Hold one arm overhead with the KB hanging from your hand against the back of the wrist. Maintain a straight wrist in the same line as your fist; lockout the arm and carry the kettlebell in your shoulder socket. The other hand holds the KB in the down position; at the halfway through point, turn around, switch the arms and walk back to the start. Begin with a light KB; it’s more demanding than you think so many of us have done much arm work holding weights over head or doing the KB Clean & Press.

…..more to come…

Hi Folks,

There will be no SATURDAY XT/HR session this Saturday, May 2nd due to the group riding the 50K or 100K at the Wine Century 100K which features well-marked turns with “A” frame signs and a good post-ride picnic…

LATEST NEWS: Danny and Ana both ran PR’s at LONDON MARATHON on Sunday in spite of injuries and a short timeline having missed a good portion of November and December! I am so impressed with their 3:15 and 4:03 PR’s! We’ll hear from them at a future Saturday workout.( see photo BELOW)

…. BTW a WR was set at London Marathon: the first man, SABASTIAN SAWE of Kenya, to run in an official race under two hours:1:59:30! he ran negative splits with a 60:29 first half and 59:01 second half for overall average pace of 4:33.1 per mile! Each one of those splits would be a very strong half marathon time as a stand alone. He was on 2:01 pace, but over the last third of the race he pushed it with a 13:54 5K, a 4:12 24th mile and another 13:42 5K split.He set the fastest time ever done in the stretch from 40K-42K (26.2M) in order to break from Kejelcha of Ethiopia.

Doesn’t seem possible. ….Just as remarkable a performance to me was by second place winner, YOMIF KEJELCHA (ETH) who ran his debut marathon here at London, also under the previous WR (2:00:35) who ran 1:59:41 this guy is no late bloomer , but has world class credentials; 3:47 mile, 12:38 5000, 26:31 for 10K, 57:30 half marathon. The marathon has progressed over many years from being the race you went into when you no longer could compete in the 10,000 meters; then it became a race you won if you slowed down the least; next phase was who could pick it up after 23 miles. Now you have to be able to hold a hard driving tempo, run negative splits and have the credentials to run a sub-four minute mile! You also saw the efficient stride of the top three men and have the ability to run “relaxed” while hammering the 4:33.1 pace!

JACOB KIPLIMO took 3rd place with a 2:00:28 which is also under the old WR time! He’s a three time World XC Champion a half marathon champion and more. These men pushed each other to their limits in this year’s London Marathon.

The women’s field also produced record time with women only field (no men pacing the women’s field). TIGST ASSEFA won again with a 2:15;41 and led three women under 2:16. HELEN OBIRI, who won Boston last year did a 2:15:53….more to come.

Pictured below are Ana and Danny. They should be pleased with their marathon times at LONDON MARATHON!

4/28/26 TUESDAY. TEMPO runs at 10K pace after you run the easy mile warm-up.

7′ tempo (1′ easy run) – 10′ tempo (1:30 easy run ) – 5′ tempo, then run to finish of workout.

4/29/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/ LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym.

Weighted Hip Thrusts

Single KB Up & Over Laterals

Kneeling Fwd & Back Hip Flexion to Hamstring Stretch

DB Side to Side Lateral Squats

Incline Push-Ups

Wipers

Alt R/L KB Crossover Gorilla Rows

X5 Left KB “Kickstand Deadlifts”

X5 Right, KB ” Kickstand Deadlifts”

Plank X % Right & X5 Left move KB Fwd & Back in north and south direction.

R//L DB Hammer Curls

Waiters Carry / Rack Carry

Finisher: 3-4 x 3 reps of Deadlift

4/30/26 SPEED-WORK at your local track to develop leg speed and accurate pacing. A few members of our group meet in the dirt parking lot of the PE Complex at 8 am for the warm-up mile.

A gp ( sub 7′ pace). 2 x 150 (50) then 1000 (200) at 10K pace – 800 (200) @5k pace – 600 (200) – 2 x 400 (on 2′ or 2:15) 2 x 200 (200).

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

5/2/26 SATURDAY HR/XT will NOT be held bcld because a number of us will be riding the 50K or 100K at the WINE CENTURY event & post-ride lunch/BBQ.

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.