Week of 6/14/21: Workouts, Tu/Wed/Th and Sat training sessions. Get in the special Father’s Day workout

Hi Folks,

Looks like Saturday HR/XT/LOADED CARRIES are on for this weekend. LMK if you plan to attend. Weather should be cooler by Friday and Saturday, plus we have an early morning start. You’ll be done by 9 ‘ish prior to the heat settling in for the day.

QUICK KB PRACTICE. Carrying out a modest 50 swings with good form with 5 x 10 swings on the minute (OTM) with your stopwatch mode as a “partner”, or using the “I go, you go ” method with a partner builds some serious cardiovascular fitness and you use a bit of a challenging weight kettlebell. Superset Goblet Squats and push-ups for four rounds will be doable during the hot weather.

Alternative second set in addition to the 5 x 10 swings; follow-up with 2 x 3 reps of Get Ups on the right and left sides. k

6/15/21 TUESDAY. TEMPO. After the warm-up mile or so get in 2 x 12′ tempo, with 4′ easy between each 12 minute bout.

6/16/21 WEDNESDAY. STRENGTH workout for this week. After doing Halos, goblet squats, and lunge torso rotations , get in:

X10 Swings – X8 Deficit KB Sumo Deadlifts

X 10 Swings – X5 R/L KB Presses

X 10 Swings – X5 DBL KB Cleans and Front Squat

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

X 10 Swings – X8 R/L KB/DB One – Arm Rows ( can go fairly heavy with this movement)

X 5 x 10 Swings in “I go, you go ” system, or do the 5 x 10 “OTM” This will get your fitness level a boost. Work at it until you can do 10 x 10 Swings on the minute.

6/17/21 THURSDAY. TRACK session. After the warm-up mileage, 6 x 30 meter quick cadence pick-ups:

Two rounds of: (800 (200) – 600 (200) – 400 (200) – 2 x 200 (200))

6/19/21 SATURDAY. 8 am. HR/XT/SPRINTS/ LOADED CARRIES. 8 am at Seminary College off Seminary Drive in Strawberry area. Arrive early to get in your warm-up run; then be ready to go at 8 am. LMK if you are in for the workout:

so far: Judi, Shirley,

Week of 6/7/21: Workouts, expect a windy week, new Women’s WR 10,000, training.

Hi Folks,

Coming to Saturday Hill Repeats workout so far: Sally Kallet plus two others, Judi, Shirley, Kevin,

These months of drought and constant wind are scary to observe for me and a good number of others; especially when our group cycles around Nicasio Reservoir: more dirt than reservoir. Santa Clara’s Anderson Reservoir is at 3%. We have more wind and low humidity in store for us this week and well into June. Best thing to do is train during early morning hours while we hope the weather improves. Time to forget watering any lawns, hosing down driveways, washing cars and other high water use activities. We keep small plastic bucket in the shower and in the sink to make the most of grey water for the plants. Keeps one mindful of how much water we use daily.

New World Record for the Women’s 10,000 meters: 29:06.8 by SIFAN HASSAN of Ethiopia at the Fanny Blankers Koen Games in the Netherlands. (The old record was 29:17.45 set in the Olympic final). She asked the pacers for 70″ pacing per 400, but ended dropping the pacers 2K into the race. Pacing after that point was very even with the help of the Wave Light Pacing system that was set up on the rail of the track. She hit 5K in 14:38 and lapped the field by the time she blasted a 64″ last lap for the record. Hassan is noted for her famous 1500/10,000 double win two years ago. She also has the Hour Run record of 11.76M set on 9/4/20; the same day Mo Farah set the men’s record of 13.25 miles. What double will Hassan run in the Olympics because she is also great at 5000 meters.

6/8/21 TUESDAY. TEMPO workout. After the warm-up run: 12′ Tempo (4′ easy) – 8′ (3′) – 4′ (2′) and continue with your run for any additional mileage and cool down.

6/9/21 WEDNESDAY. STRENGTH.Workout for this week; a bit of a change in the workout.

Warm-up: Remember to get in the Halos with either a grip plate, light dumbbell or kettlebell to warm up the shoulders and kickstart synovial fluid into the articulating surfaces of the joints. Then strap shoulder dislocates, a few Goblet Squats and hip raises.

Tips: try and up the weight with the one-arm cleans to build strength so you can complete double kettlebell cleans for the Rack Carry.

“I go, you go” with the 4 x 15 swings refers to working with a partner. I do a set of 15 swings; then my training partner does a set. Keep going until you have completed four rounds .

4X 15 swings “On the minute” (OTM). If working out solo, start your timer, do a set of 15 swings, rest until the clock hits one minute; do the next set and continue until four rounds have been completed. A good method to keep the practice going, build fitness, yet include some rest time.

6/10/21 THURSDAY. TRACK/SPEED-WORK. Probably easier to get onto your local high school or COM track for interval training now that most of the schools are out for summer vacation. After a solid warm-up run, 6 x 30 meter pick-ups and 4 x 100 (100) where you run the 100 meter straight aways followed by 100 meter jog around the curves. Then it’s a ladder workout:

200 (200) – 400 (200) – 600 (200) – 800 (200) – 600 (200) – 400 (200) – 200 (200). The 200’s run at mile pace, the 400’s at sub 5K race pace, 600’s at 5K pace and the 800 at 5M pace.

Below: Saturday’s workout for building hill running strength, speed, all around necessary strength to thwart off the effects of aging and mobility.

Sat/HR/XT/Sprints/Loaded Carries
The Hill Repeats workout

6/12/21 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SPRINTS. 8 am at Seminary College, off Seminary Drive. Arrive around 7:30 or so to get in your warm-up run so you can get in the brief muscle warm-up; then hit the first exercise station firmly followed by the first of hill repeats.

LMK if you will be joining in. Sally K plus two friends, Judi, Shirley, Kevin…more tba

Tip on why you do strength training: Outside Magazine has an article on the importance of including supplemental training to avoid and come back from setbacks and nagging injuries; especially when we pursue our athletic passions so fervently.

“Tinkering. Maintenance. These words were beacons of hope. In my case (author Matt Skenazy) tinkering involved a pretty straightforward prescription.”You need someone who will kick your ass,” Armine said. He put me in touch with with a PT he knew name Laura Opstedal, a woman who believes even 90-year olds should be deadlifting.”

Muscles aren’t what they used to be as we hit 60 years. “The demand you were putting on your body exceeded your capacity,” Opestedal explained, which was a nice way of saying You are not strong enough to do the things you are trying to do.. when we exceed our capacity, we get injured, she explained. That initial injury becomes a never-ending cycle. You rest, you move less, your capacity shrinks more, you do your sport, you get hurt. Repeat. “Unknowingly,” Opstedal said, ” You were caught in a downward spiral.” …” my engine was strong but the axles were rusted.” …

Week of 5/31/21: Tu/Wed/Th/Sat workouts

Hi Folks,

Busy day here, so it’s a brief posting to be finished later. Hope you are enjoying your Memorial Day – after pausing to reflect on all those who sacrificed for their country.

6/1/21 TUESDAY. TEMPO workout. After your warm-up mile or so you’ll be running 3 x 8 minute tempos at threshold pace followed by 3′ easy running. So 3 x 8′ (3′) to acclimate you to race pace effort.

6/2/21 WEDNESDAY. STRENGTH training day sample for the week.

X10 Swings – X8 KB Figure 8’s and Hold

X15 Swings – X15 Reverse Crunches (lying down on back, knees tucked toward chest, shoulder blades touching to ground. Tighten abs, raise your butt and lower back off the floor. Squeeze the hold for 1000 count)

X10 Swings – X6 R/L KB/DB Elevated Single Leg (foot on box or bench) Romanian Deadlifts ( do these slowly and deliberately because this is a hamstring worker)

X15 Swings – X5 R/L KB Presses

X10 Swings – X5 R/L Heavy KB Top Half Get Ups

X15 Swings – X6 R/L Lunge Torso Rotations

X10 Swings – 1′ Weighted Plank

X15 Swings – X7 Deficit KB Sumo Deadlifts

6/3/21 THURSDAY. TRACK work. Warm-up run, 6 X 30 meter pick-ups (fast turnover), 4 x 100 (100), 2 x 150 (50), 4 x 200 (200), 4 x 400 (on 2:30/3′), rest extra minute; then do 1 x 800.

6/5/21 SATURDAY. HILL REPEATS/XT/SPRINTS/ LOADED CARRIES. 8 am. Seminary College off Seminary Drive, Strawberry area. Arrive early to get in your warm-up run and to psych up for the workout.

  1. ) Mtn Climbers x 15 / X6 R/L Lung Torso Rotations

2 x Short – 1/2 “A” – Sprint

2) X 3 (DB Burpee x4 + DB Plank Rows x 3)

2 X Sprint – 1/2 “B” + Long

3) X 15 DGB Jacks / X 12 R/L Alt Hand-To- Toe V-Ups

Short – Sprint – Short – 1/2 “B”

4) X 15 DBL DB Thrusters / Lunge Walk Across street and back

2 X Short – 2 X Sprint

Follow next portion posted on board displaying Sprints and Loaded Carries with Trap Bar finisher.

Week of 5/24/21: Workouts for Tu/Wed/Th/Sat

Hi Folks,

SAT HR/XT are on, starts 8 am>

Let’s hope the windy days begin to ease up as we tackle this week’s workouts; your best bet is to exercise during the morning hours. We are now reaching the end of May; with Memorial weekend coming up you can get in some solid training and still have relaxing time

. The usual focus during June is our beloved Dipsea Race which has been postponed until November. This gives you extra months of training to earn that PB on the Dipsea with likely cooler weather. Our Saturday workouts will help you prepare for this quad killer course.

MEMORIAL WEEKEND. Some members of the workout group might be going out of town and miss the Saturday workout. Will be important to LET ME KNOW if you are attending the workout – or not.

5/25/21 TUESDAY. TEMPO workout. After the 1.0-1.5M warm-up, time for extended tempo “comfortably stressed” pick-ups: 12′ (3′ easy) – 7′ (3′ easy) – 5′..then complete run at controlled pace.

5/26/21 WEDNESDAY. STRENGTH TRAINING. Can be completed once or even twice during the week.

1). X10 Swings – X6 R/L Lunge Torso Rotations

2). X 15 Swings – X DBL KB Front Squats (pause a “1-1000 count” at the bottom

3). X20 Swings – X 12 R/L Alt Leg Raises ( 24 reps total. Place both hands under butt, tilt pelvis so low back touches the mat)

4). X10 Swings – X5 R/L 1- Arm KB Cleans from a dead stop ( preparing you for double KB clean to rack position so you can handle the heavier weights for the Rack Carry. )

5). X15 Swings – Side Plank X5 R/L light DB “Sweep & Reach” (keep the hips, body in straight line)

6). X20 Swings – X7 Deficit KB Sumo DL….& X4 Slow Romanian DL with light KB

7). X5 Heavy Swings – X 8-12 KB/DB Incline Press ( or 10-12 Push-Ups)

8). X5 Heavy Swings – 1′ Weighted Plank

5/27/21 THURSDAY. TRACK workout. After warm-up run, 6 x 30 meter pick-ups, 4 x 100 (100), 4 x 150 (50):

4 x ( (400 (on 2:30 or 3′), 200 (200)); that is run a 400, then on the 2:30 or 3′, run the 200 followed by 200 recovery. Repeat four rounds – and get the pacing within 2″ on the 400’s.

5/29/21 SATURDAY. HR/XT/LOADED CARRIES/Sprints. 8 am. (workout is on)..Seminary College, off Seminary Drive. Arrive about 7:30 or so to get in a warm-up run prior to starting the workout.

LMK if you are attending prior to 2 pm on Friday:

So far: Hans, Judi, Andy, Paula, Shirley, Robert, Linda R, Lisa, Chris, Dave, Michelle.

1). X 15 DGB “Jacks” and X6 R/L Lunge Torso Rotations (for improving ROM in shoulders, hip flexors)

Spring – 1 / 2 “A” – Short – Short

2). X 10 DBL DB or KB Clean & Press….and….X12 DGB Ab Crunch & Knee Tucks

1 / 2 “B” + Long

3). X8 righ to left “Plank Drag” and X 8 “Russian Twists”

2 x Short – 2 Sprint

4). X 10 DB Thrusters and Plank Position x8 Alternate Foot to Hand placement (get those hip flexors and hips loose).

Long – 2 x Sprint

Week of 5/17/21: Workouts, Tuesday Tempo, Wed strength, TH track, Sat HR/XT/Carries

Hi Folks,

I think we have the blog going after I received help from techie friend ( had to do with WordPress and not working through the normal browser), so I think we’re on the way. I’ll be updating tonight and Monday after some “to-do’s” are completed.

WATER SAVING TIP. We are at 8% of normal. We are in a serious and dire situation. Let the lawn go! I cringe when I see people hosing down their driveway or sidewalk; just use the broom! We keep a bucket in the shower and use it to water the plants outside. Recently I put a small plastic bucket in the sink. It’s amazing how much water we gather rinsing, cleaning and more: it all helps save “grey” water for other uses.

DIPSEA Training: Those who are pointing to Dipsea (11/7/21) will continue during May to build your leg strength base, hill repeats; up the weight with the loaded carries, do more Turkish Get-Ups (TGU) three days per week with two full reps on right and left sides while holding a tennis ball or water bottle starting this week. By end of June you should be lifting your bodyweight or more with the TrapBar Deadlift. Note that there is a high correlation with leg speed and trap bar deadlift.Time to focus on four sets of 4′ uphill repeats to build fitness one day per week once we’re into June.

5/18/21 TUESDAY. TEMPO workout with not too long pickups. After warm-up mile or so run 5′ temp (2′ easy) – 10′ Tempo (4′ easy), 5′ Tempo, then continue with your run. Goal: acclimate your body to steady race pace.

5/19/21 WEDNESDAY. STRENGTH training sample for the week. WARM-UP with x 20 DGB or light KB R/L Swings to warm-up posterior side and emphasize hip hinge portion of the swing and thoroughly warm-up the hamstrings.

X10 Swings – X6 R/L DB Burpee & DB Plank Row

X 15 Swings – X6 Goblet Squats with pause

X 20 Swings – X 6 L/R KB Clean & Clean.. ( use heavy KB to build stronger clean motion)

X 10 Swings – DGB Sit-Up and Reach

X 15 Swings – X 8 Deficit KB Sumo DL + Romanian DL with light KB

X 20 Swings – X12 R/L Muay Thai Planks

X 5 Heavier Swings – X 5 R/L lighter KB Bottom-Up Presses

X 5 Heavier Swings – X 8 R/L DB or KB “Gorilla Rows”

5/2521 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. Seminary College , off Seminary Drive. Arrive early to get in your warm-up run; we start the workout at 8am…

LMK if you are attending.

Four sets of exercises completed between each round hill repeats

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.