Monarchs are back!

Sandy’s Monarch nursery has produced 20 new ones already for this round. Amazing process !

5-8-21 SATURDAY workout 8 am at Seminary College off Seminary Drive.

x50 Jumping Jacks , plus X6 R/L Lunge Rotations;

Short – Sprint. – 1/2 B + Long (time it);

X 20 Air Squats

2x Short, Long Sprint, 1/2 A;

X15 Mtn Climbers (30 total),

Lunge Walk X street and back;

Short – 2 X Sprint – 1/2 B

Week of 5/3/21: Workouts will be changing; no Sat HR/XT..

Hi Folks,

I can’t log onto my blog using my laptop, so doing it painstakingly slowly on my IPhone (getting help soon). Let’s see this if posts goes through!

Sandy and I will be going to Montana on Thursday, back on Monday to visit our daughter and family. I’ll have an alternative longer Saturday workout , or some of you may want to run a shorter RRGrade to Double Bow Knot-Mt Home Inn; then either Sun Trail to Windy Gap or down Tenderfoot trail-Edgewood road to top of the Dipsea steps and back to the start.

Here is our hardy group prior to the 7 am start for the 67 and 100 milers. We were escorted by Yreka police through town the first couple of miles until we reached the East side of Hwy 5 and the open countryside. Everyone had a good day with pleasant weather.
Eric riding the Siskiyou event on his birthday with beautiful Mt. Shasta in the background. We rode along lush grasslands, Copco Lake- and a good number of upgrades! The other plus was that we had little car traffic.

5/4/21 Tuesday. TEMPO workout. After the mile warm-up, get in 15’ of tempo (4’ easy run), then 10’ (4’ easy run), then additional two miles.

5/5/21 Wednesday. STRENGTH training.

first get Dual Grip Ball (DGB) using a 14, 16, or 18#, do R/L X15 1-Arm Swings to practice hip hinge movement which is easier with the shorter handle on the DGB.

X10 Swings – X6 R/L Lunge Torso Rotations

X15 Swings – X6 DBL KB Clean and Front Squat

X10. – X6 Deficit KB Sumo Deadlifts

X15 Swings. – 1’ Minute Plank (w/ weight plate on back)

X 15 Swings – X4 DBL KB Clean and Front Squats

X 10 Swings. – X3 R/L KB Presses

X15 Swings. – X4 Deficit KB Sumo DL

5/6/21 THURSDAY. TRACK workout. Mile or so warm-up, 6x 10” pickups, 4 x 100(100) stride-outs.

3 x 400 ( on 2:30 or 3’),

6 X 200 (200) building leg speed at one mile pace.

remember to stretch hamstrings, Quads, hips after – while still warm ..

6/8/21 SATURDAY. Saturday Hill Repeats at Seminary College off Seminary Drive… ( on your own this day).

Week of 4/26/21: Workouts, Dean Karnazes talk, Sat HR/XT modified, new lifts

Hi Folks,

A number of the workout group will be cycling in the Shasta area (Siskiyouscenic.com) at an event which offers a variety of distances to ride for every level of ability. We’re looking forward to exploring the region, getting in a workout and checking out the Five Marys Cafe and their businesses that we read about in Sunset Magazine. We like the idea of “Traveling with a purpose.”

We rode rolling and long upgrades through beautiful countryside East of Yreka with Mt Shasta in sight much of the time. Here’s Eric at about 7:30 am with Shasta in the background.

DEAN KARNAZES will be in conversation online with Tamalpa President, David Leipsic put on by Book Passage.

4/27/21 TUESDAY. TEMPO workout. After the solid mile warm-up and 10″ pick-ups; run 2 x 12 minute tempo runs with 4′ easy recovery run between the two sets.

4/28/21 WEDNESDAY. STRENGTH workout for this week.

X 10 Swings – X5 R/L Reverse Lunge to DB Woodchop *

X 15 Swings – X8 Deficit KB Sumo Deadlifts

X20 Swings – V-Sit DB Halos ( new one: do Halos while balanced on butt, feet just off ground)

X 10 Swings – X 5 DBL KB Stop Clean + Front Squat

X 15 Swings – X 5 R/L KB Standing Presses

X 20 Swings – 1′ Heavy KB Goblet Walk (KB held close at chest level) +

X 10 Swings – X8 R/L Side Plank DB “Sweep & Reach” lifts

  • Hold DB at each end. Step back with left foot and drop to Reverse Lunge swinging the DB toward your right shoulder, the in a diagonal down to your left hip. Then step up to start position. Do five reps; then other side.

+ Walks under heavy tension, in this case works the body between the knees and shoulders in a beneficial all out strength manner; similar to benefits from Farmer and Rack Carries. Goblet Carry will help your back by training your core endurance and has practical implications for pulling and hauling unwieldy weights.

4/29/21 THURSDAY. TRACK work at track. Get in the warm-up run followed by 6 x 5-8″ (about 30 meters) quick cadence pick-ups. Then it is:

4 x 100 (100) stride-outs, 2 x 400 (on the 2′ or 2:30, 3′), 1 x 600 (200), 6 x 200 (200) at 1 mile to 1.5M pace.

5/1/21 SATURDAY. Modified HILL REPEATS workout at Seminary College grounds off Seminary Drive.

Week of 4/19/21: Workouts, Begin Dipsea prep, Sat. HR/XT/Loaded Carries, “Running With Sherman”

Hi Folks,

Though Dipsea is not until November 7th, to achieve your best time you’ll need to develop a solid foundation of hill running strength, downhill, strong legs, speed, core, and endurance prior to getting on the course. I’ll be writing up suggestions for Dipsea fitness between now and November. It will be updated as the week goes on and the targets you should hit each month so that you’re not cramming the last minute by only running the course. Running the unique Dipsea terrain certainly has it’s place; I’m interested that you develop a stronger runner’s body to handle the punishment that the course dishes out to you in practice and on race day.

You’ll up the weight used for swings, get the trap bar deadlift weight up to your bodyweight; at most to 1.5 times your bodyweight. Then I need to get everyone doing Turkish Get Ups three times per week for a strong balanced body to take the punishment of racing the downhills and uphills. The benefits of the TGU are more than most athletes give it credit for. So start doing the movement without a weight, then phase into using a light kettlebell.

The November date will likely be cooler than our usual June warm race day weather; there’s a likely opportunity to hit your best time!

APRIL & MAY. We’ll begin with changing up the format and number of the hill repeats. For example combining “B” and “Long” will simulate the time period of running Insult Hill. Meanwhile, you’ll be figuring your realistic Dipsea time; then we’ll work on building your fitness to meet that time goal.

During May we’ll have you run one workout on the course in segments starting with running from the start to the parking lot in Muir Woods and creek; then back. You’ll run up the road on the return trip, instead of the trail that goes down to Muir Woods to the bottom of the Windy Gap steps. It provides a solid uphill tempo workout to build your steady uphill fitness. The best time for most runners to pass competitors is on the grinding uphills. It is more risky passing a crowded string of runners on the downhill than picking off those ahead of you on the uphill. Yes, there are a number of you who excel at downhill, but with such a crowded field it’s difficult to pass and push back into the line.

Once per month we’ll continue with a time trial up Railroad Grade to the parking lot on top. You can work this course as fast you can; it is difficult to get hurt on an uphill grade, but it sure builds fitness. ….to be continued

Kipchoge, the first man to break two hours for the marathon, won the NN Mission Marathon at Twente Airport in Enschede, Netherlands over a 5K loop course last Sunday winning convincingly in 2:04:30. It was 39 degrees that morning, perfect for a race and setting a good time. Each 5K was run under 15 minutes and it became a two man race with 20 miles to go. After mile 20, Kipchoge took the lead and put over two minutes on second and third place. The goal this day was to test his fitness, and post a solid win; not go for a record, and focus on the Tokyo Olympic marathon coming up in August.

Fifteen men broke 2:11:30 to meet the Olympic Marathon Standard. The women’s race was won by Katharina Steinwick, of Germany won in 2:25:59. Some ten women met the Olympic Standard of 2:29:30.

4/20/21. TUESDAY TEMPO workout. After the warm-up mile or so fo into high aerobic level for 5′ Tempo (3′ easy) – 8′ (3′) – 10′ (5′); then steady run to finish the workout.

4/21/21 WEDNESDAY. STRENGTH TRAINING. Week of 4/19/21 Workout

X10 Swings – X6 R/L Lunge Torso Rotations

X15 Swings – X6 R/L Reverse Lunge KB Pass Through ( haven’t done this one in a while )

X10 Swings – X15 DGB Situp & Reach

X10 Swings – X5 R/L KB Bottom-Up Presses (improves shoulder health and pressing technique)

X10 Swings – X7 Deficit KB Sumo Deadlifts

X15 Swings – X6 DB Side Plank “Sweep & Reach”

X10 Swings – X6 DBL KB Front Squats (one of the best leg builders, core workers)

X10 Swings – X6 R/L Standing KB Presses

X10 Swings – X3 R/L KB ” Windmills” ( new one and works range of motion)

4/22/21 THURSDAY. TRACK/ SPEED-WORK. After the mile warm-up, 6 x 20-30 meter short pick-ups for leg turnover.

3 X 200 (200), 2 X 400 (on the 2:30 or 3′), 600 (200), 2 X 400 (2:30 or 3′), 3 x 200 (200).

4/24/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Seminary College off Seminary Drive. Arrive early to get in your warm-up run and be ready to go at the exercise stations. I’ll gradually alter the series of hill repeats as a number of you point towards the November Dipsea Race. A number of the group

Christopher McDougall, who wrote the very popular book “Born To Run” delved into a different direction and wrote about a rescue donkey, who was in dire shape when his daughter insisted they adopt him. And so, Sherman became part of the family on McDougall’s small ranch in Lancaster, Pennsylvania area with the Amish as neighbors.

The story develops as Chris and his family along with the help of the Amish runners, goats, two other donkeys, Flower and Mathilda; the animal service community, Tanya, who knows donkeys, and some special female truckers, find a purpose for Sherman. That was to be burro racing , a kind of Ride and Tie where humans run in tandem with their donkeys which requires one heck of a human-animal connection as he discusses in his book. The race is held at Leadville, CO – located at an unforgiven altitude of 10,000 feet.

Chris McDougall wrote the story with empathy, humor, discussions of the human-animal connection, and how Sherman recovered his health, found his purpose, was loved by the family and others he touched, including Zeke, Harrison and Ben. It was a delightful change from the politics during these last weeks to read this delightful and moving book that McDougall wrote with a flowing style. I thoroughly enjoyed his storytelling. A warm read!

Week of 4/12/21: Workouts, tips, Sa

Hi Folks,

I had a problem Updating/Saving the additional material I wrote today: I lost all that I posted quite frustrating and a loss of time. I will have to rewrite it and post it again.

New WR Women’s 50K (31.05 miles) of 2:59:54 was set by American marathoner, Boston winner, DES LINDEN, who broke the old record by seven minutes and is the first woman to run it under three hours with an average pace of 5:47 per mile! The record was set on a 6.5 mile loop course.

The first 13.1 miles in 1:15:47, the second 13.1 in 1:15:26 for a marathon split of 2:31:13. The last five miles were a struggle ( as we all experience during the marathon), but she hung on gamely to break the three hours.

The DIPSEA RACE is November 7th; time to plan the next several months. April, May, June build your base of Hill Repeats, the weights you use for Loaded Carries and Trap Bar Deadlifts; plus learn the Get UP. You’ll also build on your pace for running the RRGrade course (8 miles uphill to top of Tam) once per month. Running that steady 5-7% grade recruits more leg muscles, good fitness and it’s difficult to injure yourself because you can only run so fast on an upgrade. I’ll be adjusting the Hill Repeats as we hit July, August; then focus on running the Dipsea course during the last half of August and all of September.

Just to get the week started: See the workouts below.

4/13/21 TUESDAY. TEMPO workout. After the solid warm-up run, get at 10K effort level: 3′ tempo/ 2′ easy – 12′ tempo/ 4′ easy running – 6′ tempo / 3′ easy.

4/14/21 WEDNESDAY. STRENGTH Training.

Notes on the workout: with the X6 Left Hand Cleans followed immediately with a left arm carry of 1-2 minutes. The goal here is to learn to brace the kettlebell with your lats instead of holding it up with arm and shoulder. The longer walk gives you time to practice brace/hold the bell in place with your lat support.Do the same on the right side.

The x5 PVC Pipe (or staff, 6′ length of pipe) O’Head Squats is a very productive stand-alone exercise for improving overall strength, mobility in hips, ankles, and shoulders; core and improving all sports. I attaining the full squat position is difficult you can obtain an assist by placing a weight plate or wood plank under each heel until you can loosen up the joints for full range of motion.

The last exercise i forgot to include is the One Minute Weighted Plank; add that to finish routine. After the swings and exercises proceed to doing your Waiter’s Carry, Rack Carry, Farmer Carry for one minute each; then finish with 3 X 3 Trap Bar Deadlifts.

4/15/21 THURSDAY. SPEED WORK. After a solid warm-up run do 3 rounds of (4′ (2′)) or 3 rounds of (800 (200)); then 6′ (2:30′) or 1200 (400); then 2′ (1′), or 400 (200).

4/17/21. SATURDAY. HILL REEPEATS/XT/LOADED CARRIES. 8 am at Seminary College off Seminary Drive. Arrive about 7:30 to get in a warm-up run then; it’s up to where the exercise stations is located. Run the hill repeats portion at 5K effort. Then continue with the Loaded Carries which involves doing several kinds of carries with heavy kettlebells for time under tension (TUT) to safely build up strength and fitness.

Week of 4/5/21: Workouts, Strength day(s), Tempo, Speed-Work, Sat HR/XT, Tips.

Hi Folks,

JOINING in for SAT/HR/XT: Lisa, Chris, Lee, Judi, the Valla’s, Shirley, Tom , Elizabeth…and more.

The world records continue to be set on a regular basis, partly due to the lack of regular competitions because of Covid restrictions; give athletes time to focus on breaking record times. This time The Istanbul Half Marathon (4/4/21) saw three-time winner Ruth Chepngetich, 26 of Kenya lead three women under 65:00 (a sub 5-minute pace0 with a new WR 64:02! (she has also won the Istanbul Marathon in 2:18:35. She was followed by Yalemrzew Yehualof in 64:40, then Helen Obiri, the XC Champ in 64:51.

The lead pack clicked off some remarkable 5k splits: 5K in 15:07, 10K in 30:21, 15K in 45:29; her fourth 5K in 15:03

World records in running are set by gifted athletes, but we often forget the volume of homework and belief that goes into setting remarkable times. Take Kibiwott Kandie of Kenya who led four others under the old Half Marathon WR with a 57:32 at Valencia Half Marathon. Lets Run website described Kandie’s training program which consisted of running three times per day: 6 am – 20K, 10 am – 8K, 4 pm – 10K. He averaged about 23 miles per day! He also had to be patient during the pandemic; there were events where he could compete, but gave him time to focus on a supreme effort and not to take the lead until the last 2-3 kilometers.

4/6/21 TUESDAY. TEMPO. More race pace practice with long interval pick-ups. After the solid warm-up mile and some 15″ pick-ups: run 3′ (2′ easy run) – 4′ (2′) – 6′ (3′) – 4′ (3′) – 3′ (2′) and easy mileage to finish.

4/7/21 WEDNESDAY. STRENGTH day. I’m going to have the group and the readers do the same Wednesday workout as last week (week of 3/29/21) to get another practice with some of the exercises.

4/8/21 THURSDAY. SPEED-WORK/Track day. Run a solid warm-up and six time 10″ quick cadence pick-ups then :

Three rounds of: 3′ (2′) – 45″ (2′) or if on track 3 x (600 (200); then

Three rounds of: 2′ (1′) – 45″ (1′) or if on track 3 x (400 (200)

4/10/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR. 8 am. Seminary College off Seminary Drive. Arrive early to get in your warm-up run along Seminary Drive near the entry road; then up to the exercise stations. Keep the workout going to finish within the 45 minutes to an hour.

  1. X8 R/L Lunge Torso Rotations + X15 R/L 1-Arm DGB Swings (develops Swing technique)

Short – Sprint – Short

2. X8 DB/DGB Goblet Squats – X15 Mtn Climbers

1 / 2 “B” + Long (run as one continuous climb, and time the interval

3. X6 R/L Top Half Get-Up + X10 R/L Alt hand to toe V-Ups

X4 Sprints

4. X10 DB Thursters + X6 R/L DB Plank Row

Short – Sprint – 1 / 2 “A”

Week of 3/29/21: Workouts this week, sample Short Workout, Big Sur Marathon memories, training tips.

Hi Folks,

I have some notes with the workouts to help you with technique or emphasis. Some memories….

LOOKING BACK. Big Sur International Marathon ( BSIM), 1986, 1987. I have fond memories running the first BSIM; brainchild of retired judge, Bill Burleigh, who needed to put a challenge in his life. I remember running that first BSIM, already a somewhat hilly course – not for personal bests (PB). The race has an early 7 AM start and on that day the wind was already producing whitecaps on the water coming from the NW, i.e., the runners would be running straight into it as we ran on Hwy 1 from Big Sur Pfeiffer State Park to Crossroads Shopping Center in Carmel. Ugh! It was a relentless headwind that just beat you up.

But local standout runner from Oakland (now in Marin), Leslie McMullin, took first in a strong 3:00:44 in spite of the strong headwind and hills. There were problems producing the age group results for the awards ceremony. I remember talking to Bill Burleigh after the race when he was concerned if runners would come back the next year after problems with results. I told him he has a winner of a race, they will come back! “You’re selling the scenery of the coastline on a closed road, not a record setting marathon.” I asked him if we could run the finish line for the next year so he and his staff could concentrate on the producing the event. Sure enough, a full field showed up for the 1987 race. As most of you know, after the first two years it became difficult to enter BSIM and has filled very quickly every year since. Runners World became a sponsor and promoted the event with stunning scenic photos of that famous coastline. That sealed the popularity for this race.

What a surprise came out of that 1987 race! The weather was overcast with little wind and San Francisco runner, Brad Hawthorne, 31, surprised himself when ran a PB of 2:16:38, breaking the previous year’s time by 19 minutes (was 2:35:37). He shouldn’t have been able to run such a time because he had run four marathons in two months including the World Cup Marathon in Seoul, Korea on April 12th followed with BSIM on April 26th. The time still stands today. Elite runners give it an equivalent 2:10:00 time on a flat course and put the race on the international scene. Note that BSIM multiple times: 1989, 1990, 19991, 1992, and 1993; all in the low 2:20’s. He is a consistent marathoner. What a weekend!.

3/30/21 TUESDAY. TEMPO. After warm-up mile or so you’ll get in two longer tempo runs at 10K pace: 2 x 10′ (5′ easy running).

3/31/21 WEDNESDAY. STRENGTH DAY. The goal for the endurance athlete is to get in two strength sessions and mobility exercises in per week. This typical routine can be modified for the second session with Swings, Goblet Squats and Get -Ups. Yes , just those three cover the basics for general sport preparedness.

After doing mobility exercises for your warm-up you’re ready to begin the strength training session. Strength workout for this week:

X 10 KB Swings – X5 R/L DGB Front to back Lunges

X 15 Swings – X8 R/L Light DB Side Plank Arm Raises

X 20 Swings – X6 R/L DBL Kb Swing Cleans (may need to do a lighter KB for 20 reps)

X 10 Swings – X5 R/L KB Kneeling Pressess

X 15 Swings – X7 KB Deficit Sumo Deadlifts (full range, KB dips below ground level)

X 20 Swings – X10 R/L KB Figure 8’s

X10 Swings – X15 R/L Hand to Foot Touches (combines leg raise with crunch)

X15 Swings – X12 R/L 1-Arm KB Swings ( work on maintaining anti-torso rotation. You’ll notice forearm grip muscles are worked)

The 20 reps of swings will take focus on form and coordinating your breathing to keep each rep explosive and with strong hip hinge motion. If you begin to falter; switch to a lighter kettlebell.

4/1/21 THURSDAY. SPEED-WORK. Get in solid warm-up run and 6 x 10″ pick-ups. Then it is:

3 x 30″ (1′) – 3 x 3′ (2′) – 3 x 2′ (1′) – 3 x 1′ (1′)..

4/3/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Seminary College, off Seminary Drive., Mill Valley / Strawberry area. Arrive early to get in your warm-up run so you’re ready to go for the workout.

more to come

Reminder: The Sprints are to be run at 5K effort level: controlled, but high aerobic effort. I’ve been noticing that a number of the group are running the hill repeats at a “jogging” pace. Need to run at a pace that will improve your aerobic fitness!……Goal is to finish the two boards in 45″; keep it moving!

The interval #2: go down to bottom of entry road hill (B) and run “B” , then continue right up to the top of Long. Should be run in about three minutes plus. One of the best ways to improve to racing fitness is uphill 4′ repeats.

LMK if you are attending the session. Judi, Elizabeth, Tom, Kevin, Dave, Shirley, and more.

SHORT ROUTINE for mobility, time under tension, (TUT) , overall strength and “bracing” back strength. This is a stand alone exercise session for developing core and overall strength.

X4 TGU (keep the weight manageable; the movement is most important.. Maintain a brief hold at each of the five steps of the TGU movement; demonstrate control of your movements while under tension.

Two laps of Farmer’s Carry and two laps of Rack Carry ( about 1′ each).

Week of 3/22/21: Workouts, Wed weights, tips, Sat HR/XT

Hi Folks,

I may have my van back this week so I can bring the weights to the Saturday HR/XT/ Loaded Carries workout. Now it is looking doubtful, but Saturday for sure: I will have a loaner van to carry equipment for Saturday. Weather should be good for the workout.

We’ll be repeating the Wednesday and Saturday workouts from last week due to cancellations.

3/23/21 TUESDAY. TEMPO workout. After the warm-up mile get in 6′ (3′) – 5′ (2′) – 4′ (2′) pick-ups and recovery. The faster runs conducted at high aerobic pace, but under control followed by an easy jog. The goal is to acclimate your system to race pace effort.

3/24/21 WEDNESDAY. STRENGTH TRAINING day. same workout as from 3/15/2 for this week of 3/22/21.

Note: the 3/15/21 workout is being used for the week of 3/22/21 because last week’s session was rained out

Some tips: If you are having trouble with the ” KB Figure 8’s & Hold“; you can stick with the Figure 8’s portion and skip swinging it up into a hold!.

The “Bulgarian Squats” are an excellent unilateral leg exercise and you’ll immediately notice the difference in leg strength between your right and left legs. The foot of your trailing leg need not be placed high; four to eight inches should work. As you do your “split squat” drop motion, keep the weight in the middle without leaning forward with too much weight on the squatting leg that drops the thigh to parallel level with the floor; do not let your knee go past your toes. First do the split squats without weights to groove the motion concentrating pushing off with butt and quad muscles.

The 1-Arm Rows, you’ll find can be done safely with fairly hefty weight. Experiment with various size DB or KB’s until you can get in the eight reps. It’s a good developer for the back/lats area. Row in a sweeping arc towards the lower ribs rather than high to the shoulder.

I suggest also getting in at least one GET UP on each side the benefits for mobility, core strength, great shoulder stability and connecting the upper and lower body. It certainly benefits participants for all sports. The other key lifts for general preparedness

3/25/21 THURSDAY. SPEED-WORK day. We’ll focus on simulating 400’s using an average time of 2′ with full 1′ recovery. If you are able to get onto a track (some will be opening up soon) if you are running 8′ pace (a 2′ lap) keep the clock going and take off on every 3′ minute; keep it going. If running 7′ pace, take off on the next 400 on the 2:30; if running 6′ pace, go on the 1:30…

3/27/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. (Workout is on) 8 am. Seminary College, off Seminary Drive. Arrive early, park along Seminary Drive near the entry road into the College; get in a warm-up run prior to beginning the workout session.

joining in: Denise, Lisa, The Vallas, Shirley, Dave Champagne, Kevin, Judi.

Workout at Home:

Solid basics are the key when one has only limited time. Include the KB Swing, Get-Up, and Goblet Squat.

Swings gives hip power, back and hamstring development and fitness

Get-Ups build shoulder stability, core strength, strength through constant time under tension upper and lower body strength development that’s applicable for all sports.

Goblet Squats unlock the hips, build leg strength, hip mobility.

The Seven Basic Movements..next week.

Week of 3/15/21: Workouts this week, Training tips

Hi Folks,

UPDATE: Saturday HR/XT will not be happening with me and the weights: the van is not yet ready. They are putting in a side window and seat bench for passengers. BUT a good number of the HR group are coming at 7:30 for warm-up to begin HR above at 8 am.

Sandy and I received our second vaccine today! Feel a bit safer after two weeks when it takes effect. I hope all of us receive the vaccine by the end of Summer. The CNN online news outlet did post an article on what’s involved in developing and producing the COVID vaccine. There is way more involved than I ever realized in making the vaccine with the Messenger RNA (mRNA), a eye opener. It’s a complex blend of engineering, chemistry, timing, transportation and logistics to produce a safe product that is injected into our arms. Even the glass vials are made from special sand and fired up specifically to make a safe container. One challenge is obtaining enough rubber for the cork stopper that is part of the syringe.

3/16/21 TUESDAY. TEMPO workout. After solid warm-up ( especially when it’s cold out), you will do:

4 x 5′ (3′ easy running; then it’s right into the next 5′ threshold run). Remember to keep the pick-up at high aerobic quality; not racing , but at a “comfortably stressed”effort.

3/17/21 WEDNESDAY. STRENGTH TRAINING Day (and for any other day of the week).

X 10 Swings – X6 Kneeling Torso Rotations ( or lunge version)

X15 Swings – X8 KB Sumo Deadlifts

X20 Swings – X5 R/L KB Standing Presses

X10 Swings – X8 R/L KB Figure 8’s & Hold

X15 Swings – X6 R/L DB Bulgarian Split Squats

X20 Swings – X8 R/L DB/KB One-Arm Rows

X10 Swings – 1′ Weighted Plank

3/1821 THURSDAY. SPEED-WORK. After the usual warm-up run, 6 x 10″ pick-ups, run 5-6 rounds of:

(2′ (1′) – 4′ (2′))

3/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints. I will not be there: cannot bring the weights: NO VAN ready yet. BUT a good number of the group will show up to do Hill Repeats.

Seminary College off Seminary Drive i mill Valley/Strawberry Drive. Arrive early, park along Seminary Drive near the entry road to the college; then meet up one level of the entry road where the exercise stations are set up.

Week of 3/8/21: Workouts this week; Sat HR/XT looks promising

Hi Folks,

Busy day ahead for me today, so I’ll be updating as the day and week progresses. This rainy week will change our workouts, but should be only a slight problem.

3/9/21 TUESDAY. TEMPO workout. After the warm-up mile or so, get in:

3′ Tempo (2′ recovery) – 6′ (3″) – 8′ (4′) – 4′ (3′). After the run and still warm; get in your stretching for hamstrings, quads, calves, and side of hips (Pigeon stretch). The goal with these threshold runs is to acclimate your body to race pace effort for a variety of timed repeats ranging from 5K to 10K race pace for the under 10 minute runs; half marathon pace for those 11-25 minute runs.

3/10/21 WEDENSDAY. STRENGTH DAY workout to be used on any other day during the week. Our Wed outdoor workout may not be held if raining.

X10 Swings – X6 R/L Lunge Torso rotations

X10 Swings – X5 (DBL KB Clean & Squat)

X15 Swings – X5 R/L Press

X15 Swings – X10 R/L Muay Thai Planks

X10 Swings – X7 Deficit KB Sumo Deadlifts

X10 Swings – 1′ Plank (with weight on back, if possible)

X15 Swings – X6 R/L KB/DB 1-Arm Rows

X15 Swings to finish off the 100 reps. Add 1 x R/L Turkish Get Up.

3/11/21 THURSDAY. SPEED – WORK conducted on fire roads, trails, or a track if you have access to one. After the mile warm-up, 6 x 10″ quick cadence repeats. Then it is TWO rounds of:

(30″ fast (1′ easy) – 1′ (1′) – 2′ (2′) – 4′ (3′) )

3/13/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ SPRINTS. 8 am at Seminary College property off Seminary Drive in Mill Valley. Arrive early enough, park along Seminary Drive near entry road to get in a warm-up run; then meet up where the exercise stations and hill repeats are set up.

joining in: Lisa, Judi, Shirley, Michelle, the Vallas, AJ, Elizabeth, Tom, Denise, Tricia,