Hi Folks,

Weather will be heating up this week so plan accordingly, but it should not be an issue just yet; meanwhile enjoy the fog while it arrives each morning.

I have scheduled in the Saturday morning HR/XT session, included a Stand Alone KB Workout (see Wednesday below the Circuit exercises.) One tip you can focus on for effective KB training is to get in three days per week with KB Swings ranging from 35-75 swings; eventually 100 reps in a single workout. This is followed up by R/L sides Turkish Get-Up 2-3 times each. This will build a strong posterior chain, abs, forearm grip and cardiovascular fitness. The Get Up builds time under tension, shoulder stability, mobility, developing the ability to come up from the ground to standing.

TOUR DE FRANCE: A lesson in remarkable uphill and very fast downhill cycling by the world’s best cyclist, Tadje Pagacar. Go back and watch today’s Stage 6 (7/9/26) his uphill pace of 13-20 mph for over 5 miles. With about 5 miles to go to top of the Tourmolier and 40 miles to the finish, he took off holding an unbelievable pace; once he cleared the crest he raced his downhill 55-65 mph on a narrow twisting road – with no guardrails! He put 2:30 on his nearest rival to give him a strong lead with the yellow jersey.

7/7/26 TUESDAY. TEMPO run at about 10K race pace for this single run piece to simulate the non-stop effort as a race.After your wam-up go right into your threshold effort for a straight 20 minutes followed by a cool down jog and stretching.

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

Bench Hip Bridges / DB Bent Arm Pullovers

Alt R/L Kneeling Leg Lifts over KB

Left, leg Bird Dogs with Ankle Weight / Right, leg Bird Dogs with Ankle Weights

2 KB Rotating Deadlifts

incline Push-ups

Underhand Grip BB Bent Row / Dead Hang

DB/KB Slant Board Squats

DBL KB Swing + Alt R& L Press from dead stop

KB Seated Triangle Russian Twists , or Seated KB Figure 8″s

Weighted Bar “21’s

Lateral Crawl on pad

Farmer / Rack Carry

Finisher: Deadlifts 3 x 3-4 reps ….after last rep hold 1′ standing

STAND ALONE KB WORKOUT when short on time: Use a KB you can comfortably press 8 times.two rounds: KB Clean & Press (1,2,3). How to execute: (Do 1 rep with Right arm/ 1 with Left Arm; then 2 reps Right/ 2 reps Left; then 3 Reps Right / 3 Reps Left arm). 1′ rest, then repeat. Works hips, quads, back, shoulders , triceps. A good one to do if short on time.

7/9/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet 8 am in the dirt parking lot next to the PR Complex of COM. After the warm-up mile, drills, 6 x 30 meter pick-ups. You will run modified ” 1000 meter breakdown”. 1000 at 5M pace, 600 at 5K, at 200 at mile pace.

2 x 150 (50) stride-outs . then TWO rounds of : ((1000 (200) – 600 (200) – 200 (200))

7/11/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/ CARRIES/KB LIFTS/SWINGS/ DEADLIFTS 9 AM. At Seminary College, 201 Seminary Drive, MV/Strawberry. Looks like the workout is a go with Josh, Stephanie, Robert, Denise, Judi, Kevin, Shirley, so far joining in.

Hi Folks,

This is Fourth of July weekend begins towards the end of the week. You will need to let me know if you will be in town to join in on the workout; if we don’t have about six for the workout we’ll forego the session. You can text me by Thursday so I can post the schedule.

I was made aware of the passing of one of our top Bay Area women runners, LESLIE MCMULLIN. Leslie was a talented runner on the Northern California circuit whom many fellow Tamalpan runners knew well. Sandy and I have known her over our years of timing races and her association with Tamalpa. I remember well when she and I ran in the first Big Sur Marathon against a fierce headwind, all the way up the coast from Pfeiffer Park to Carmel. Leslie took first place and proceeded to take a good number of wins or top three placements on the PA Circuit during the 1970′, 1980’s and 1990’s ,

She qualified for the 1984 first Women’s Olympic Marathon Trials held in Olympia, Washington. She ran a 2:42 well under at the qualifying standard of 2:51:15. She was joined by SISTER MARION IRVINE who also qualified for the Trials as most of you know. During the later years of both of their careers, Leslie became a close friend for Marion and bonded with hereafter she helped Marion with travel to a number of talks. She helped escort Marion to the 40th Reunion of the 1984 Olympic Marathon Trials while Sandy and I meet them in Olympia. It was a special gathering for a good portion of all the women who had qualified in 1984. Leslie also coached many runners who participated in the Team in Training Marathon Training program and led the largest group of participants in California. Leslie was very private about her battle with cancer and only a few of us were made aware of her long struggle with the disease. She did not want to make “a big fuss” over her challenge with the cancer. She will be missed.

6/30/26 TUESDAY. TEMPO run pieces at 10K race pace effort over dirt or pavement terrain. After the warm-up mile you will run at a very steady high aerobic , but controlled pace interspersed with short breaks. The idea is to simulate the steady non-stop running you’d do in a distance race.

8′ tempo (90″ easy run) – 10′ tempo (2′ easy) – 6′ tempo, then run to finish

7/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Do your warm-up mobility routine and 50 swings prior 10′ to the Circuit.

Bench Hip Bridges, feet on bench edge / DB Pullovers

Left Side Plank Sweep & Reach / Left, Back Hip Circles

Right Side Plank Sweep & Reach / Right , kneeling Back Hip Circles

Deficit KB Sumo Deadlifts

Incline Push-Up

BB Romanian Deadlifts / Dead Hang

X5-7 Slant Board KB Goblet Squats

X6 Left, KB Swing Cleans / X6 Left, Clean & Press

X6 Right, KB Swing Cleans / X6 Right, Clean & Press

DB Reverse Crunches (legs to DB)

L/R X-Over High Reach DB Rows

Farmer Carry / Rack Carry

Finisher: Deadlifts 3 x 3-4 reps

7/2/26 THURSDAY. SPEED-WORK at your local track. After the warm-up run and drills. The idea here is zero in 5K pace with the 600’s alternated with a quick turnover pick-up for 200 meters at mile pace. Will teach you accurate pacing for the 3.1 miler and 200 meter distances. You’ll tempo effort the 600’s and up the cadence with each 200.

A gp (those running 35+ miles/week. 2 x 100 (100) – 6X ((600 (200) – 200 (200)) the 600’s at 5K pace; the 200’s at mile pace.

B gp: 4 x ((600 (200) – 200 (200))

7/4/26. SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. Workout is cancelled for this week.

Hi Folks,

Saturday HR/XT is on; we have coming so far; Denise, Andy, Paula, Elizabeth, Robert, AJ, Stephanie, Kevin,

6/23/26 TUESDAY. TEMPO RUN PIECES executed at 10K race pace or “threshold effort” broken up with a short easy jog; then picking up the pace again. So it is run at a high aerobic but controlled effort.

15′ Tempo (1:30 easy jog) – 6′ Tempo and run to the finish .

6/24/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Upon arrival dive into your warm-up for shoulders legs, hips; then 50 Swings prior to two eournds of the Circuit.

Feet on bench edge – Hip Bridges / DB Pullovers on Bench

Left, Side Plank DB Sweep & Reach” / Left Kneeling Bkwd Hip Circles

Right, Side Plank DB Sweep & Reach / Right Kneeling Bkwd Hip Circles

Deficit KB sumo Deadlifts

Incline Push-Ups

X7 BB Romanian Deadlifts / Dead Hang

X 5-7 Slant Board Goblet Squats

L/R “X-Over DB Gorilla Rows”

Left, X6 KB Swing Cleans / X6 Left KB Clean & Press

Right, X6 KB Swing Cleans / Left KB Clean & press

Right, X 6 KB Swing Cleans / Right, K Clean & Press

DB” Reverse Crunches” (Knees or shins to DB

Counter Clockwise KB Standing Around the Worlds/ Clockwise KB Stand Around the Worlds

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

6/25/26 THURSDAY. SPEED-WORK at your local track.Purpose of the track session: develop faster leg turnover, accurate pacing and fitness. After the warm-up mile, leg swings, skips, butt-kicks and 6 x 30 meter pick-ups run 2 x 100 (100) stride-outs. Ascending ladder workout; A gp two rounds; B gp one round.

A gp: 2 x: ((4 x 200 (200) – 2 x 400 (200) – 1 x 600 (200))

B gp: 1 x ( 4 x 200 (200) – 2 x 400 (200))

6/27/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/ KB LIFTS/DEADLIFTS. 9 am in Lot C of the Seminary College (201 Seminary Dr, Strawberry/MV area.Workout is on; LMK if you will be attending by THURSDAY.

So far: Denise, Andy, Paula, Robert, Kevin, AJ, Stephanie ,

Hi Folks,

We are back from Montana, Idaho, Oregon after driving some 2400 miles and attending a grandson’s high school graduation, visiting with family, and bike riding. We were able to avoid the excessive heat that will be coming there and into our area.

If you ran the DIPSEA; take it easy this week and let those legs heal!

The World Cup games last week had some fun surprises, upsets and we should expect the unexpected moving forward. BTW the poor Iranian soccer team had to leave the U.S. after their amazing game that came to a tie with New Zealand. They ended up in Mexico after a long flight which had to be exhausting for them. Will they be able to recover and practice prior to their next match.

6/16/26 TUESDAY. TEMPO run pieces over flat to rolling, dirt or pavement terrain at 10K race pace (15K pace for those running over 45 miles per week. After the warm-up half or full mile:

8′ Tempo (1′ easy run) – 7′ tempo (1′ easy) –6′ tempo (then easy run to finish)

You are running at a controlled high, but controlled aerobic effort , i.e., “threshold” level.

6/17/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Get in your warm-up and 50 KB Swings prior to the two rounds of the strength circuit.

6/18/26 THURSDAY. SPEED-WORK at your local track.

6/20/26. SATURDAY. HILL REPEATS/CROSS TRAINING/MOBILITY/WEIGHTS/ SPRINTS/LOADED CARRIES/KB LFITS/DEADLIFTS. 9 AM in Lot C or the Seminary College (201 Seminary Drive in Strawberry/MV area).

Joining in: Kevin, Karen, Andy, Paula, Denise, Shirley, Josh,

Hi Folks,

Yes, I did not post last week due to grandson’s graduation, driving and cycling days.Today we leave Kellog and Trail de Couer d’Alenes area after one more ride out/back on the West section of the Trail. But first , the SPEED-WORK for Thursday 6/11/26.

6/11/26. THURSDAY. SPEED-WORK at your local track as a number of the group are running the SF HALF MARATHON on July 26th and to focus on the 5K for fitness and leg speed. if you are away from home and the track you can always run these intervals by time on the trails.

2 rounds of: ( (2 x 150 (50) – 2 x 200 (200) – 1 x 400 (200) – 1 x 600 (200) (at 5K pace))

Saturday tba and a home KB / DB Complex for this week.

Well, did not post Saturday work due to a very long drive down to Sunriver area where we stayed overnight with Paula, Andy, Hunter. We were in time to watch the USA VS Paraguay soccer game, and have dinner!

Hi Folks,

We left for Montana on 5/31/26 and spent the night in Weed; the next morning cycled for one and a half hours along the very scenic, though with some long gradual uphills, heading northeast on Hwy 97. I had almost a constant view of the looming snow covered Mt. Shasta to my right. Quite the treat! We stayed overnight in the northern end of Bend, Oregon. The weather was clear and with a perfect temperature explored the surrounding country roads with a constant view of the snow covered Three Sisters to the West. Our next stop brought us to the Columbia River and then later into Washington to stay overnight in Kennewick.

6/2/26 TUESDAY... Tempo run of 8′ tempo (1′ easy) – 12′ tempo; then run to finish.

6/3/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym . I have left three different sets of circuit for the group that you can pick from and there is a stopwatch also for the 40″ bouts at each exercise station. Get in your warm-up 50 Swings. Remember be careful! Everybody survive the workout with good humor?

6/4/26 THURSDAY. SPEED-WORK on your local track.After the usual mile warm-up, skips, butt-kicks, high knees, leg swings and 6 x 30 meter pick-ups; you’ll run a ” Ladder ” workouts.

gp A : (200 (200) – 400 (200) – 600 (200) – 1000 (200) – 600 (200) – 400 (200) – 200 (200))…run the 400’s and 600’s at 5K pace; the 1000 at 5M pace.

B gp: ( 2 x 150 (50) – 400 (200) – 600 (200) – 600 (200) – 400 (200) – 2 x 150 (50)).Run the .400’s and 600 at 5K pace.

(Will be 634 months that Sandy has put up with me)

6/6/26. SATURDAY. ….WORKOUT...Get in a steady 1.5 miles warm-up ; then go for your hill repeats and add some mobility and the three loaded carries. Those running Dipsea; I would not run the course with ten days to go: you need the legs rested for the all-out push on the hills.

X6 R/L Kneeling Windmills – 1′ KB or DB Farmer Carry – X12 KB Swings – X5 Goblet Squats – 1′ DBL KB Rack Carry – X10 Incline Push-Ups – X12 KB Swings – X5 Goblet Squats – 1′ R/L KB Waiters Carry – X12 DB or KB “Russian Twists – X6 R/L KB Clean & Press.

Hi Folks,

I trust you all had a good Memorial Weekend in spite of the overcast weather; better than extreme heat!We’ll be having a regular week of training, but Sandy and I do leave on Sunday for Montana to attend my grandson’s grandson’s graduation from Columbia Falls high school.

Did you know? The new WR holder for the men’s Marathon, BENJAMIN SAWE, was tested daily for drug use while training in Kenya? They made very sure that he set a clean record. Amazing run!

HILL REPEATS give you more benefit than you might think. Running up a “medium grade”, i.e.., not too steep, nor too flat allows you to work on speed and fitness. The hill repeats build speed, leg strength and fitness.

5/26/26 TUESDAY. TEMPO run pieces on a flat to rolling course over dirt or paved terrain. After the warm-up half to one mile warm-up; up the pace to about 5M to 10K pace ( those over 45 miles per week runners do 15K pace) which puts you at a controlled high aerobic pace that is kept at “threshold effort” ( see previous week’s blog for more detail ) to build a strong aerobic engine with sustained periods of non-stop running interspersed with brief easy running. Running at this controlled pace builds a very strong heart for endurance events.

Here is the World Toughest Mile: 400 meters of Burpee Broad Jump, 400 meter “Bear Crawl”, 400 meter Walking Lunges, 400 meters 400 meter run.

5′ tempo (1′ easy running then – 15′ of steady tempo followed by easy run to finish of workout. Not to be run at any race pace.

5/27/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB AND DB LIFTS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym ( 148 Madison Ave, SR. near Civic Center. Take N. San Pedro – East exit, go two clocks, then left on Washington Ave, to end of block, right on Madison, 4th house on right. gym is towards back). ……( Actually we repeated last week’s Circuit; this one will be for next week)

Grip Plate Straight Arms Bench Torso Rotations

Left, Half Kneeling Side Straight Leg Lifts Over KB

Right, Half Kneeling Side Straight Leg Lifts Over KB

Incline Push-Ups

Wipers

Heavy KB or DB R/L “Gorilla Rows”

DGB X5 L/R Reverse Lunges

DBL KB Clean R&L Press – repeat

DB Russian Twists

Weight Bar “21’s”

2x 6 KB Heavy Swings

DBL or Single KB Waiters Carry / Farmer Carry.

Finisher: 3-4 sets of 3 reps Deadlifts or Trap Bar Deadlifts

SHORT HOME WORKOUT: X5 KB Swings – X5 Cleans – X5 Goblet Squats – X10 Push-ups ( can be on on incline to help maintain good form.

5/28/26 THURSDAY. SPEED-WORK on your local track. ( some of our group meet at 8 am for warm-up run in COM’s dirt parking lot by PE complex. Once at the track get in your leg swings, skips, butt kicks, high knees and 6 x 30 meter pick-ups. Then 2 x 100 (100) stride-outs.

A gp: 5 x 4′ at 5K pace you are targeting for our next time trial (3′ easy jog; about a lap; keep it moving)

B gp: 4 x 4′ at 5K pace (3′ easy jog)

5/30/26 SATURDAY. HR/XT/MOBILITY/KB/DB LIFTS/CARRIES/SWINGS/DEADLIFTS. 9 AM. In ‘lot “C” of the Seminary College ( 201 Seminary Drive, Strawberry/MV area)….You will be repeating last Saturday’s workout so you can practice the new lifts again.

LMK if you will be attending.

So far: Paula, Andy, Robert, Judi, Elizabeth, Tom,

Not joining in: Carol, Stephanie, Shirley, Karen

Hi Folks,

I’ll be updating later today, but it looks like a regular week of training with good weather. I’ll be posting review of the ride Sandy, Kevin and I did last Saturday, 5/16 in the Lodi wine growing region called the Trail de Veigne, which was a new venue for us. The start/finish was held at the Bare Ranch Winery home house which is in a beautiful green setting surrounded by giant oak trees, green lawn, chairs and tables set up for lunch and a place for the band and singer entertainment to follow the ride.

After we checked in and picked up our maps for either the 30K, 60K or 100K we set off for our ride. Briefly, the course is mostly flat; I recorded 1040′ of total ascent for the entire 62 miles, good pavement, we passed many vineyards, walnut and cherry groves, plus fields of almond trees. I noticed that volume of traffic was quite low which made for a more relaxed ride. The winery main houses we passed are quite elegant complete with very green lawns and foliage. Volunteers at each aid station were very delightful, helpful and provided a good array of goodies and fluids for the riders. The post-ride lunch was excellent and we were able to visit while the band played and sang a list of good songs. If you like a mostly flat courses, this is an event that meets that requirement.

more on training: some 80% of your mileage will be controlled running at a moderate pace. Your heart still receives a good training effect to make it an efficient organ pumping blood to all the working muscles. About 5% of your mileage will be for quality to raise max VO2 and fitness for a strong effort; the rest is for tempo runs to simulate the non-stop steady running mileage.

Note that even at 65% effort your heart is achieving full Stroke Volume (the amount of blood pumped with each beat); therefore, modest pace effort still develops running fitness. Let’s you know that you are developing running fitness without thinking you have to over push the effort level .

An update and observation on that sub two-hour time at London Marathon set by the top three finishers led by SEBASTIAN SAWE. The press and the general public see a good deal of discussion and press about the shoes the elite runners of the world are wearing: some 3.6 ounces with good padding in the forefoot which helps improve times by 2-3%.

Question : what is the other key contribution, or arguably even more of a factor, than the shoes?

It hasn’t been discussed much in the press; yet all the top marathon runners use it Some seven of the top eight men and top six women used it this year at London Marathon.

They are all tied in with a product that provides a remarkable energy delivery system made by the Swedish company, MAURTENS. I have used their product a couple of years ago during extended efforts . The scientists have found a way to deliver a sugar supply through the small intestine without being compromised by digestion in the stomach. In short they place the tablets in kind of a “sludge” so it doesn’t break down during normal digestion and can be delivered more quickly into the bloodstream for a steady supply of energy over the last third of the marathon without fading. The runners would otherwise fade in an hour and twenty-five minutes.. quite interesting…

The scientists flew to Kenya some six times during the year leading up to the London Marathon and worked with Sawe to get the protocol down. On the day before the race one scientist predicted Sawe’s new WR within one second.

5/19/26 TUESDAY. TEMPO run pieces at threshold effort (about 10K pace for modest mileage runners; 15Km for higher mileage runners) over flat to rolling course on dirt or pavement. Tempo running requires a sustained, high aerobic effort that comes close to the “threshold” when lactate begins to spill out of the bloodstream and into the surrounding tissues compromising muscle function. With each tempo run over many months you will raise that threshold level which translates into faster race times.

After the warm-up mile: pick it up to 12′ of tempo (1:30 easy running) – then 12′ of more tempo; then run to the finish of your workout.

5/20/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym.

Hip Bridges w/ both feet on side edge of bench

Standing Hip Lifts over Ste-UP box

Right, kneeling reverse hip circles with ankle weight/ right kneeling donkey whips

Left, kneeling reverse hip circles with ankle weight / Left, kneeling donkey whips

DB Low Wide stance x5 right dips, x5 left dips

Incline Push-ups

Step overs barbell / BB Bent Row

Right, half kneeling KB presses x 6

Left, half kneeling KB presses x 6

Russian Twists w/ plate / V sit-up double thigh grab

2 DB curl to Press

KB Slant Board Squats / KB Romanian Deadlifts

Rack Carry / Farmer Carry

Finisher: Deadlifts 3-4 x 3-4 reps

5/21/26 THURSDAY. SPEED-WORK at your local track. After your warm-up mile, 6 x 30 meter pick-ups, skips, butt kicks, grapevine and backwards running. 4 x 100 (100) stride-outs. A different 400’s speed-work.

A gp: 10 x 400 ( 1′ rest between each 400)

B gp: 8 x 400 (1′ rest between each 400)

C gp: 6 x 400 (1′ rest between each 400),,,,if you are running 20 miles/week or less.

5/23/26 SATURDAY. HR/XT/MOBILITY/CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. 9 am Meet in Lot C of Seminary College ( 201 Seminary Drive, Strawberry/MV area).b

Please LMK if joining in:

Hi Folks ,

A bit of a different week ahead for us:

UPDATE: There will be no SATURDAY HR/XT on 5/16/26 because some of us will be riding TOUR DE VEIGNE in the Lodi Wine Country area. This will give those of you running the Dipsea and SF Half Marathon races an extra day of preparation. If you do get in a moderate Saturday run, plan on running the practice 2M or 5000 meter time trial on Sunday. See next paragraph.

SUNDAY, 5/17/26. 2Mile or 5000 Meters practice time trial at Terra Linda HS track at 9 am. As mentioned before this is simply to give you a base fitness measurement without tapering for it that we will repeat during the Summer. Purpose: to practice your pacing because the track gives you feedback for each 400 meters ( 8 laps for the 2M and 12.5 laps for the 5000. Another important practice I’ve found with preparing to run on a track versus on the roads or trails, is how you figure out your pre 2M or 5K time trial routine beginning on Saturday night, the Sunday morning before the trial? Do you eat or not, how much of a warm-up run (you want to toe the start line to go out at race pace); clothes and shoes to wear? You get those details down; I promise you will arrive at your road and trail races with far less anxiety: they will seem easier because you’ll know yourself better! You won’t be able to”hide in the crowd” as with road races, but remember this is practice; people only care about their own pace and time, but having fellow runners around you helps! Come into the trial with a pacing plan.

Carol, Paula, Andy, Judi, Tom (maybe), and others. The more the merrier for enthusiasm and fun. I’ll have sheets to record laps for those who want the splits to see how your effort unfolded.

NEW Women’s Ultra Run Record! RACHEL ENTREKIN, 34 totally outdid herself while looking great coming into the finish of “2026 COCODONA 250” mile race from Sonoran Desert to Flagstaff, a desert course that included 38, 000 feet of ascent with the finish at altitude in Flagstaff. She took seven hours off her record – and was first overall with a time of 56 hours, 9 minutes and 48 seconds – hours ahead of all the runners. One secret food : mashed potatoes which is easy to get down!

TUESDAY. 5/12/26. TEMPO run pieces carried out at 10K race pace, i.e., a high aerobic , but controlled effort so you can establish a very steady effort that simulates racing. After the warm-up mile:

8′ tempo (1′ easy running ) – 12′ tempo; then run to finish

WEDNESDAY. 5/13/26. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym..

DBL LEG Hip Bridges with both feet on bench or on low Step

X5 R/L Standing Hip Left over Ste-Up Box (low and high box available )

Seated Alt Straight Leg Leg lifts over KB or orange color roller.

Deficit KB Sumo Deadlifts

incline Puh-ups

X 7 BB front Squats / X7 BB Bent Row

Left Half Kneeling KB Presses

Right, Half Kneeling KB Presses

DGB Sit-Up and Reach

2 x 6 Heavier Swings

Farmer Carry / Rack Carry

Finisher: 3-4 sets of 3-4 reps Deadlifts

5/14/26 THURSDAY. SPEED-WORK at your local Track. After the Warm-up mile, 6 x 30 meters on the track, skips, butt kicks and backward running you will do : 4 x 150 (50) stride-outs and then:

A gp: 3 rounds of: (600 @5K pace (200) – 400 a bit faster (200) – 200 @mile pace (200))

B gp: 2 rounds of the same intervals as A gp.

Will serve as a sharpener for the Sunday time trial.

5/16/26 SATURDAY….No SAT HR/XT due to wine country ride in LODI…Good day to get in Dipsea Training or simply mileage. Can also substitute with a 3M run, then follow with Home Workout using one KB:

1. (X 12 Goblet Squat – X8 R/L Press – X12 KB Swings – X12 R/L Bent Rows) X 1, 2 or 3 rounds. Or,

2. If you have a combination of kettlebells and dumbbells do the Farmer Carry – Rack Carry – Waiters Carry x 2 rounds walking for one minute for each carry….See how your body feels later in the day to see the impact of the Carries.

5/17/26 SUNDAY., 9 am at Tl Track: 2M or 5000 meter practice time trial for practice only; see note near top of page.

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!

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: See below

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: Denise, Karen are in so far…

Extra Credit; a sample short workout;

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. Walking with weights brings out a different fitness gain.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. 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 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…