Hi Folks,

UPDATE on WEDNESDAY2/18/26: Our flight was cancelled due to very cold and windy weather. We are now coming in on Saturday which means NO Saturday HR/XT session on 2/21/26.

I did post TWO SAMPLE WORKOUTS for you below that you can do on your own. The warm-up movements you know.

Still in Montana until Saturday; meanwhile you’re in for a wet week for training. This means shorter workout if training outdoors to keep the fitness base intact. My post will be shorter this week due to long days here in Whitefish to celebrate our grandson’s Senior’s Day basketball games followed by each Senior player being honored

Woke up to a very steady snowfall Wednesday and Thursday morning! Then the next day absolutely cold driving snow that had me panting trying to get my breath with brain freeze cold to boot! This led to our delay for leaving Montana until Saturday.

2/17/26 TUESDAY. TEMPO run pieces interspersed with short recovery pieces. You’ll run the tempo pieces at 10K to 15K effort, i.e., a high aerobic, yet controlled pace and simulate the non-stop nature of racing.

10′ tempo (1:30 easy jog) – 8′ tempo (1′ jog) -6′ tempo followed with run to the finish of the workout.

2/18/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/AND DEADLIFTS. 8 AM at Warren’s gym/garage. After the 50 Swings and warm-up, you’ll do two rounds of the circuit ( I have the Circuit cards in the hutch). You’ll finish with 3 sets of 3-4 reps of deadlifts.

Deadlift Tips:

Wear flat shoes with zero drop for better lifting balance

Stand with feet hip width apart

Barbell over mid foot

Brace rib cage to pelvis

Open knees outward

Grab barbell outside of pelvis

Relaxed long arms, but locked straight with no “play in them”

Crown of head to ceiling

Head is extension of the spine

Armpits pull down towards pelvis, with triceps pushing against lats, bracing torso

Big tip: think pushing feet through floor (similar to doing a leg press)

Keep strong arch in back

Knees locked at top while hips push through, flex quads.

Come to vertical, don’t lean back

2/19/26 THURSDAY. SPEED-WORK on your local track. Some of the group meet 8 am in the dirt parking lot next to the PE complex of COM for their warm-up mile; then end up at the track. Run your 6 x 30 meter pick-ups, skips, butt-kicks, high knees and two ten yard backward runs. This week’s workout consists of switching from 5K race pace to mile pace.

A gp: 2 x 150 (50) then 6x a pairing of (400 at 5k race pace (200 (200) – 200 at mile pace (200)).

B gp: 2 x 100 (100) , 6 x a pairing of ( 400 at 5K race pace (200 (200) – 200 at mile pace (200)

2/21/26 SATURDAY.HR /XT/ SPRINTS/ LOADED CARRIES/ KB LIFTS / SWINGS/DEADLIFTS. This session has been CANCELLED: we cannot get a flight home until Saturday morning.

Short routine #1 on your own:

Warm-up: Ultimate Stretch, halos, 90-90’s, Bird Dogs. Resistance band or broomstick dislocates.

X6 R/L sides Gorilla Rows

X6 KB high pull to Goblet squat

X5 – 8 Incline Push-ups, on for example kitchen sink edge

X 10 KB Swings

X 5 R/L or Double KB Push Presses.

Repeats three rounds:

Short Workout #2 with single or DBL KBells. If DBL KB are a bit much do with single KB:

After your warm-up you’ll do an “On-The-Minute” workout (OTM)

X 3 Deadlifts with DBL KB

X 3 DBL Swing Clean to Rack position

X 3 DBL KB Front Squat ( keep back erected)

X3-8 Standing Presses, alternating right & left sides

Hi Folks,

CHANGES THIS WEEK AND UPCOMING EVENTS: Mark your Calendar of events.

Different schedule this week because we will be away Thursday, 2/12 through Wednesday, 2/18. That means the Wed Circuit group will be on their own on that Wednesday, 2/18/26. I’ll have Circuit cards there for you.

Also, I will not hold SATURDAY HR/XT workout on 2/14/26, but for those who are still running: sign up for the

TAMALPA COUPLES RELAY, 41st running ( 2 miles each runner, 4 miles total). It’s held on the East side of Vintage Oaks Shopping Center featuring a flat course. See Tamalparunners.org for aerial view of that Start/Finish, the course and registration details. We offer numerous categories of pairings for this race. This is a good opportunity to get in speed-work and pacing practice that you’ll recover from within a short time.

BIKE RIDE on day of the NAPA MARATHON and HALF MARATHON, Sunday, 3/1/26. It’s the one day of the year that NO CAR TRAFFIC will be allowed on SILVERADO TRAIL from about 7 am to noon. This makes for ideal and relaxed cycling while you cheer on the runners who are running from Calistoga to Napa’s Vintage HS. The Half starts by Cobb Dam rd 13 miles down Silverado. We usually meet by the little city park at the north end of Yountville (usually about 8:30); then cycle the Yountville Crossover road to Silverado Trail which is the 18 mile point of the marathon. We usually cycle northward towards Calistoga until the marathon field thins out; then turnaround and head south to the Oaknoll Ave Crossover which is 22+ miles into the marathon race. We take the Crossover to the signal light at Hwy 29 and crossover to the Vine Trail which takes you four miles back to Yountville. You can cycle any distance, so there’s a ride for the novice to the experienced cyclist . Always a fun ride followed by lunch after.

BIKE RIDE called “The BIKE AROUND THE BUTTES” (Saturday, May, 2 2026) features various distances around the smallest mountain range: 20, 40 (the distance around the Buttes), 71 and 100 miles. The courses begin in Sutter at the Community Center (main town Yuba City is about 20 minutes away; and where we overnight). The 70 miler gives cyclists a distance beyond the usual 100K (62 miles), but less than a 100 miler (Entry ride) which is a nice challenging option. Lunch is provided after the event and some good raffle items.

2/10/26 TUESDAY. TEMPO pieces with short breaks run at about 10K, 15K race pace, a controlled but sustained high aerobic pace to simulate the non-stop effort while racing. After the warm-up run:

10′ tempo (1:30 easy run) – 7′ tempo (1′ easy) – 6′ tempo and run to finish of workout.

2/11/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym.

Bench Slam Ball 25# Hip Bridges

Left, Bird Dogs / Left Leg Lifts over DB or KB

Right, Bird Dogs / right Leg Lifts over KB / DB

Regular Wide Stance KB Sumo Deadlifts (for Adductors)

X5 R/L DB Arm Rows

Wipers

X5 DBL KB Clean & R/L Press

Alt R/L Hip Bridges to Knee -to- Gripa Plate

KB Slant Board Squats x 5

Weight Bar 21’s

KB “Round the Worlds , Clockwise / KB “Round the World” Counter clockwise

Grip Plate O’Head Carry / Farmer Carry

Finisher: 3 x 3-4 reps of Deadlfts or Trap Bar Deadlifts.

2/12/26 THURSDAY. SPEED-WORK on your local track. A few of the group meetat the COM free dirt parking lot next COM PE Complex for warm-up run at 8 AM After the warm-up run, do your skips, butt-kicks, high knees, 6 x 30 meter pick-ups. Fast 5K race pace practice with 400’s.

A gp: 2 x 200 (200) stride-outs. 4 x 400 (on 2:05 or 2:10); then jog a 8:30 pace 400; the do another 4 x 400 (on 2:05 or 2:10)…slight recovery, then run an 800 at 5K pace.

B gp: 2 x 100 (100) 4 x 400 (on 2:30 to 3′) so you get about a 40″ recovery; then jog 400 at 8:30 pace. Follow that with another 4 x 400 (on 2;30 to 2:45).

After the cool-down, get in stretching while legs are still warm.

2/14/26 SATURDAY. (No HR/XT today, but do Tamalpa Couples Relay. See above)

Hi Folks,

i’ll be updating almost daily due to interrupted schedule this week. We do have unexpectedly good weather due to El Ninja cycle that comes around every five years that produces drought conditions. We can take advantage of it by getting in your mileage and base for Dipsea and Sprint marathons and half marathons. I encourage that you and your friends of who are running Dipsea join in on our Saturday Hill Repeats and Cross Training.

2/3/26 TUESDAY. TEMPO pieces for A and B groups. After the half to full mile warm-up, the A gp will run the tempos at half marathon pace and B groups 10K race pace.

A gp: 2 M tempo (2′ easy jog) – 2 M tempo; then easy run to finish of the workout.

B gp: 12′ tempo @ 10K pace (then 2′ easy ) – back up 10K pace for another 12′; then easy run to finish

2/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Upon arrival get in your mobility warm-up and 50 KB Swings prior to the Circuit.

Hip Bridges with Slam Ball + weighted Vest

Left KB Clean & Press / Left, Pigeon Stretch & Reach

Right, KB Clean & Press / right, Pigeon Stretch & reach

Deficit KB Sumo Deadlifts

X 5 DB R/L 1-Arm Fwd Stance Rows

BB Romanian Deadlifts / “Dead Hang”

X 5 R/L Kneeling Hip Lifts onto Red Plate (s)

Slant Board Slow Squats

DB Hammer Curls R/L x 10

Med Ball Side – Side O’Head Slams / Med Ball Twists

Farmer Carry / Rack Carry

2/5/26 THURSDAY. SPEED-WORK at your local track. A few people meet in the free dirt parking lot next to the PE Complex for a warm-up mile. then at the track 6 x 30 meter pick-ups, skips, butt kicks; then :

A gp: 2 x 100 (100) , 2 x 200 (200). 3 x 1000 A10K opace (200) – 1 x 600 @ 5K pace (200).

B gp: 4 x 100 (100) , 2 x 200 (200) stride-outs; then 3 x( ( 600 (200) – 400 (200) – 200 (200))

2/7/26 SATURDAY.HR/MOBILITY/XT/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 am in Lot C of Seminary College (201 Seminary Drive, MV/Strawberry area). I’ll arrive about 8:40 to set up so you can park and do the warm-up prior the workout. Group needs to carry out their mobility warm-up in more timely fashion.

I’ll take some of you through the Turkish Get Up…

LMK know by Thursday evening if you are joining in. So far:

Denise, Robert, Paula, Andy, Shirley, Danny, Ana

Hi Folks,

OOPS..have to see how I change font size!

1/27/26 TUESDAY. TEMPO run pieces over flat to rolling terrain, on dirt or pavement. After the mile warm-up:

regular group: 12 Tempo (2′ easy) – 10′ tempo followed by run to finish of workout

Danny/Ana: 4 miles Tempo @ half marathon pace you’d run for Sunday’s Kaiser Half

1/28/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.

Bench Slam Ball Hip Bridges

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

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

Sumo KB Deficit Deadlifts

Incline Push-Ups

BB Romanian Deadlifts / Chin Bar “Hang”

DGB Sit-up & Reach

X 4 R/L KB Clean & Press

X 6 Slant Board Squats / DB Russian Twists

DB Hammer Curls / DB Plank Row

Med Ball Torso Rotations / Med Ball Slow Twists

Farmer Carry/ Rack Carry

Finisher : 3 x 3-4 reps Deadlifts

1/29/26 THURSDAY. SPEED-WORKat your local track. group usually meets 8 am in dirt parking lot next to PE complex of COM for their mile warm-up. Then do your skips, high knees, 6 x 30 meters.

B Gp: 2 x 150 (50) – 1 x 600 at 5K pace (200) – 2 x 400 at just under 5K pace (on 2:30 or 3′) – 2 x 300 (100) – 2 x 150 (50) .

Danny/Ana: 2 x 150 (50) or 2 x 200 (2000 – 4 x 800 @5K pace (200 jog)…another 800 cool-down. Fewer reps due to your SF Marathon on 2/1/26…..( If you don’t end up running the half marathon on Sunday; run 14-15 miles)

1/31/26 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB SWINGS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College (201 Seminary Drive in MV /Strawberry area)..I’ll open chain gate about 8:40 to set-up the exercise stations and so you can park and do your warm–up run.

LMK if joining in. So far: Tom, Elizabeth, Judi, Denise, Ingrid, Robert, Shirley,

Hi all,

Another good weather week ahead for all of us; take advantage of the good conditions with good solid training and our group workouts.

THURSDAY (1/22) I’ll come to track to help you with running a 5000 meter time trial. ( Or run the 5K Predictor: 3 x 1600 with exactly 1’ rest between each 1600. Then average those times, multiply by 3.125 and you’ll be within 15” or so of your projected 5k time).

Yes, it comes unexpectedly, but it is designed to give you feedback with a beginning of the year fitness test: the 5000 gives you that. It’s too long to sprint and too short to take your time running a good 3.1 miles (12.5 laps). The time period it takes to complete a 5000 usually ranges from 15-26 minutes which is similar to a treadmill test for establishing your Max VO2 and your anaerobic threshold. Those who pace the 12.5 laps most evenly usually end up with their best time with negative splits over the last 1K. This will help you determine your speed-work paces for the track workouts. It will help to bring your watch that has a Chronomix mode so you can see each lap and the final total time. Review how you use “lap” mode to see how consistent your lap pacing is unfolding.

Don’t stress on it; simply come out and run it. It will be a good fitness workout and will help predict your 10K time, i.e., double your 5K time and add one minute.

1/20/26 TUESDAY. TEMPO workout over dirt or pavement terrain at a high, but controlled aerobic pace; not racing.

Regular group: 7′ tempo (1′) – 7′ tempo (1′) – 7′ tempo; then run to finish.

Danny: 15′ tempo (1:30″ easy ) – 15′ tempo

1/21/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/ KB LIFTS/DEAD LIFTS. 8 AM at Warren’s gym.

Slam Ball Bench Hip Bridges

Left, Side Plank DB Sweep & Reach x 7 reps / x 10 Left, Kneeling Fwd Hip Circles

Rigt, Side Plank DB Sweep & Reach x 7 reps / X 10 right, Kneeling Fwd Hip Circles

Deficit KB Sumo DL

Incline Push-Ups

DGB Sit-up and Reach

X4 R/L KB Clean & Press

BB Romanian Deadlifts / “Dead Hang ” from chin bar

X6 Slant Board Squats with grip Plate / DB Russian Twists

“Plank Walk” on forearms side – side

KB Figure 8’s

Farmer Carry / Rack Carry

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

11/22/26 THURSDAY.SPEED-WORK at your local track. I will help you with lap counting, splits, timing and running the 5000 meter time trial at the COM track. The group meets 8 AM for warm-up at the free dirt parking lot next to the PE Complex ( see above for more details as to why and why now. Just cruise 3.1 miles and practice pacing even splits.)

11/23/26 FRIDAY. ALLEN’S GROUP BIKE RIDE. To Toby’s at Pt. Reyes Station.

1/24/26 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College ( 201 Seminary Drive, MV /Strawberry area). I’ll open the chain gate about 8:40 to set up the exercise stations; you can get in your warm-up prior to 9 AM start.

joining in are: Karen, Tom, Judi, Shirley, Ingrid, Andy, Paula, Danny, Ana, Carol

Plus whiteboards for non-runners with an all-around workout and learning the kettlebell basics, Loaded Carries and mobility work .

Hi Folks,

Looks like we’ll have better weather this week for our workouts and your training. Saturday HR/XT session may not be held to my having to work the finish line for the Tamalpa TCRS first race of 2026: Tennessee Valley 4M at 8 am.

1/6/26 TUESDAY. TEMPO pieces at 10K race effort with one slight jogging break between the two sets. After the one mile warm-up: 8′ Tempo (1:30 easy jog) – 13 ‘ tempo ; then run to finish.

1/7/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym.Get in your mobility warm-up and 50 KB Swings prior to two rounds of the Circuit.

Slam Ball Hip Bridges

Right, Side Muay Thai Planks / Right, Bird Dogs

Left , Side Muay Thai Planks / Left, Bird Dogs

Sumo KB Deadlifts

Elevated R/L X5 DB 1-Arm Rows

Dead Hang / Side Step-Over BB

KB or DB Slant Board Squats X5

DGB Sit-Up and Reach

DBL KB Clean to Front Squat to Thruster X 5

2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

Finisher: 3-4 x 3-4 Deadlifts

1/8/26 THURSDAY. SPEED-WORK. at your local track to develop fitness, accurate pacing and usually totaling 2.5 -5 total distance. The goal is to train at threshold level, but not racing; keep it under control but strong aerobic effort.

A gp: 2 x 200(200) stride-outs – 4 x 400 @ 5K pace (on 1:30) – 1 x 600 @ 5K pace (200) – 1 x 1000 @ 10K pace – (200) — 2 x 400 (on 1:30) – 2 x 200 (200)

B gp: 2 x 100 (100) – 2 x 200 @ mile pace (200 recovery jog) – 4 x 400 (on 2:15, 2:30, or 3′) – 1 x 600 (200) – 2 x 200 (200)

1/10/26 S2 x SATURDAY…..most likely I will work the finish line at the 4M Tamalpa Club TCRS race in Tenn Valley and postpone the Sat HR/XT . If so those of you who want to get in basic mileage or a fast paced run, it starts at 8 am at the Tenn Valley parking lot. It is an out/back run heading out towards the beach and back; be ready for some muddy terrain.

Hi Folks,

Couple of nice days to start the week; then the rain returns: Wednesday 12 pm on, so our Wed am workout will not have rain; Thursday rain all day, but 9-12 is light which could work for those who are running or cycling Mt. Tam RRGrade at that time; Friday has rain all day, with a break from 9 am – 12 pm for the group ride; Saturday workout will be held at Warren’s gym due to rain outdoors.

UPDATE regarding THURSDAY run up RRGrade: I will not be providing rides due to lack of response which was probably due to the rain forecast.

I decided to get in a last ride with Sandy and Shirley before the rain hits on Wednesday. It turned out surprisingly sunny and cold, but beautiful! The mustard is out – already!

Time to plan our group Mustard Ride during January. Then we’ll follow that up with a ride on SILVERADO TRAIL on March 1, 2026 when the NAPA MARATHON is run from Calistoga to Vintage HS in Napa. The unique feature for that day is that Silverado Trail will be closed to car traffic as the runners make their way south on the point to point course..

12/30/25. TUESDAY. TEMPO run at 10K – 10M race pace effort, i.e., high aerobic but controlled effort to simulate steady non-stop running as in a race. After mile warm-up: pick it up for 22 minutes without break to take advantage of the good weather.

12/31/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym. Do your warm-up upon arriving at the gym, and your 50 Swings prior to the Circuit. Two rounds of Circuit:

On Bench Elevated Plank x 5 R/L DB 1- Arm Rows

Left, Kneeling 1- Arm Torso Rotations / Left, Bkwd Hip Circles

Right, Kneeling 1- Arm Torso Rotations / Right, Bkwd Hip Circles

Deficit KB Sumo Deadlifts

Incline Push-Ups

Exercise Ball Transfers

“Dead Hang”

DB R-L Plank Drag

KB or DB Slant Board Squats

DBL KB Clean & X5 R/L Presses

Lateral Weight Bar Dips / DB Hammer Curls

2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 reps Deadlifts

12/1/26. THURSDAY. RAILROAD GRADE RUN 8.1 miles (others will MTN BIKE up the grade). No official ride today: not enough sing-ups. It’s our traditional run from downtown Mill Valley up to the parking lot at top of Mt. Tam. There is one mile paved run from the start to beginning of the dirt RRGrade – and continues to the top over a 5-7 % grade.

Meet at 9 AM on Corte Madera Ave, by City Hall crosswalk and fire station ( next to Sweet Water music spot 100 yards north of Mill Valley Grocery store.) If we have 3-4 runners. I will drive their duffel bag with change of clothes, jackets to the top; then provide ride back down)..There will be an Open House at the GRAVITY CAR MUSEUM located near the parking lot. It will have memorabilia , history, photos of the Crookedest Railroad that run during the 1920’s until 1928.

So far Judi will run it up – and back down if no others join her; LMK if you are interested in running and needing a ride back down. Mountain bikers will ride back down the Grade to Mill Valley.

THURSDAY, 12/1/26. SPEED-WORK at your local track. For the rainy day: After the warm-up mille, 6 x 30 meter pick-ups:

3 x 1600 at 10K race pace(400 recovery jog). Focus on accurate pacing by staying within 1-2 seconds per 400 and be able to click them off with perceived exertion.

1/2/26 SATURDAY HR/XT/SWINGS/MOBILITY/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM at Warren’s gym because it will be a rainy day. Two blocks from the Civic Center, take N. San Pedro East for two blocks from Civic Center light; left on Jefferson, to end or block; right on Madison; go to 4th house on right #148. Gym is towards back.

LMK if you are joining in by Friday: So far: Robert, Judi, Karen,

Hip Bridges on Bench with Weight Vest, Slam Ball

Left, :Lying Hip Resistance Band Circles/ Left Leg Lifts over KB /DB

Right, Lying Hip Res. Band Circle / Left Leg Lifts over KB /DB

KB Deficit Sumo Deadlift

X5 R/L DB !-Arm Rows at Push-up Station

Wipers

Grip Plate Slant Squats

X 5 Left Kneeling KB Press

X 5 Right, Kneeling KB Press

DBL KB Standing Suitcase Hold

Finisher: 3-4 x 3 reps Deadlift or Trap Bar DL

Hi Folks,

We’ll be away during Christmas week and the weather will be a challenge for outdoor workouts, but you can make use of indoor training facilities rowing and spin classes. I’ll be posting some workouts once I’m at the grandkids’ home.

12/23/25 TUESDAY. TEMPO runs to mimic sustained runs at a high controlled aerobic pace. Today will be wet so I’m going to have you run a steady 20′ tempo piece at 10K race pace effort.

12/24/25 WEDNESDAY. STRENGTH TRAINING...getting in your home workout should be doable. For example,

Workout #1: do x 5 R/L One-Arm Gorilla Rows – X10 KB Swings – R/L X5 KB Clean to Front Squat to Overhead Thruster. Repeats for three rounds.

Workout sample #2:

Row on ERG 250 meters or 500 meters if experienced:; then 1′ KB or DB Farmer Carry

Row 250 meters / then 1′ KB or DB Rack Carry

Row 250 meters / then KB or DB Waiters Carry.

10/27/25 SATURDAY. HR/XT/LOADED CARRIES/MOBILITY/KB LIFTS/DEADLIFTS. articp9 AM in Lot C or Seminary College (201 Seminary Drive, Mill Valley/Strawberry area). There will be no rain on Saturday so we should be good to go. A number of you will still be out of town for the Holidays, so I’ll need to know who will join in for the workout. I will open chain gate about 8:40 so you can park and do your warm-up prior to start. The Sat workout is for non-runners, beginners and those focusing on Hill running strength and general fitness.

JOINING IN so far: Denise, Kevin, Tom, Elizabeth, Judi, Karen, Robert,

Participants will be given the workload appropriate for their level of fitness. Novices can begin with the Warm-Up routine that will be out on a white board, mobility exercises; then a combination of short runs and three Loaded Carries to begin training safely.

X8 DBL DB Front Squat to Thruster / DGB Sit-up & Reach x 12

2 X Short – 2 X Sprint

X5 Green Band Standing Horizontal Rows / X6 R/L Side Plank “Sweep & Reach”

Long

X8 R/L Bkwd Kneeling Hip Circles / X3 Heavier DB Goblet Squat

3 x Sprint

X6 R to Left DB Plank Drag / X 6 R to L Hip Rolls

“B”

Then onto next white board with Sprints/Loaded Carries/Swings/deadlifts

Hi Folks,

“Winter Wander” live Holiday Concert thisFriday (12/19/25), with Percussion and Narration will be held at Studio Fourth Street (1569 Fourth Street) at 6 PM. One of bike tour leaders, ALLEN BIGGS gave the heads up for this annual music event and will feature Allen doing percussion, his wife Kathy Marshall on violin, along with other fellow musicians. The event is indoors, tickets are $25 per person.A good number from our workout groups are going to be there.

A break Samuel Taylor Park during our Friday morning ride with Kevin, Allen, Sandy and Adam. Sun was out for a good portion during the ride!

Those Extra Workouts: This will be the last week of solid workouts until; then we there will be days missed with Christmas week. I will post some sample HOME WORKOUTS for the times you cannot make a Wednesday or Saturday group sessions. I suggest you keep several pairs of dumbbells (Women: 10#, 12#, 15# to start with) and at least 3-4 kettlebells ranging from 18-35 pounds to be able to carry out light presses (press movement), cleans (back/hip), swings(hip hinge) and leg work such as Goblet Squats or KB Front Squat. ( Think Christmas request for purchasing equipment!) . Look online locally, e.g., “neighborhood” or E-Bay for equipment that so many people are unloading because they’re not being used! Strength equipment won’t wear out – and you can tell your kids, “Someday this will all be yours!” Adding short workouts on Mondays, Tuesdays or Thursdays are appropriate because shorter and more frequent workouts are practical for those over 50 years, will help to build and maintain muscle weight and bone density.

HOW? The extra sessions can be as simple as two sets of 2 x 12 KB Swings and 2 x 5-10 Incline push-ups against the kitchen sink; or, 2 x 8 DB/KB Suitcase Deadlifts, 2 x 8 Forward Stance One ArmDB or KB Rows, plus a one minute plank. The goal is to acclimate your body to another day or two sessions in a week without overwhelming the muscle workload or time commitment. Can easily get in a few sets in the morning prior to heading off to work. Consistent short workouts will pay off!

Stand Alone KB Routine: “KB Clean & Press” with this format: (1,2,3) i.e., 1 Clean & Press with Right side, 1 Clean & Press with Left side; then 2 reps on the right/2 reps on the left; finally 3 reps with the left followed by 3 reps. A brief break here; then repeat one more round. with left & right hands.

Looking ahead: New Year’s Day morning: Our annual RAILROAD GRADE RUN or MOUNTAIN BIKE RIDE from downtown Mill Valley (in front of City Hall on Corte Madera Av’s crosswalk) to the top of Mt. Tam’s parking lot for 8.1 miles. This course begins with about a mile of road until your reach the beginning of the official fire road that continues the rest of the way with a steady 5-7% grade to the top. When you reach West Point Inn, it’s 1.5 miles to the summit.

Years ago of offered a free breakfast at the former Tamalpa Runners’ post Saturday morning Mt. Home Inn run: the Mill Valley Coffee Shop (Miller Ave/Locust Ave) to those who broke one hour running from the bottom to the top! When I hosted the course as an under the radar race, eight of us broke one hour benchmark. As interest grew in the time goal; I’ve had to come up with 40-49 times, 50-59 times and 60+.(I’ll have to find those times).

HOW? I drive a vehicle with participants’ duffel back of jackets, change of clothing to the top of Mt.Tam parking lot and provide a ride down for those who want to avoid the long downhill run back to Mill Valley. On that same morning, from 11 am on the Gravity Museum is open to the public historical memorabilia, photos, old film from when the steam engines hauled the gravity cars to the top and the public could ride the gravity cars down the mountain. All that stopped after the fire of 1928. You’ll see hikers and runners arriving to the top from 11 am on to check out the displays.

(I’d still like to make this an official historical run up Mt. Tam; a unique theme and one of the few ascent only races in the country.)

12/16/25 TUESDAY. TEMPO RUN at threshold pace at about 10K race pace, i.e., a controlled high aerobic pace interspersed with short job breaks. After the mile warm-up run up the pace for :

9′ tempo (1:30 easy jog) – 7′ tempo (1′ easy) – 6′ tempo; then run to finish of workout.

12/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym . Get in your mobility warm-up and 50 swings prior to the circuit. ( Same as last Wednesday’s workout)

12/18/25 THURSDAY. SPEED-WORK at your local track. Some meet at 8 am in dirt PE parking lot at COM for the warm-up mile then run the 6 x 30 meter pick-ups, skips and butt-kicks.

A gp ( sub 6:30 pace): 1000 @ 5M pace (200) – 800 @ 5K pace) (200) – 600 @ 5K pace (200) – 2 x 400 (200) – 2 x 200 (200) faster.

B gp: 3 rounds: (600 at 5K pace (200) – 400 @ 5K pace) (200) – 200 @ mile pace) (200))

12/20/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB LIFTS/ DEADLIFTS.

A change in venue due to expected rain for Saturday. We’ll be working out at Warren’s gym, 9 AM located two blocks from the Civic Center. (148 Madison AV, San Rafael). Take N. San Pedro Rd, head East for two blocks, left on Jefferson, go to end of block, right on Madison Av; 4th house on right. gym is in back.

Joining in so far: Andy, Paula, Danny, Judi, Shirley, Tom, Elizabeth, Karen

X5 R/L Elevated DB Plank Row on Bench

X 5 R/L Kneeling One-Arm Torso Rotations

Slant Board Goblet or Plate Squats

Incline Push-Ups

Exercise Ball Transfers

Dead Hang

X5 DB Romanian Deadlifts – slowly

Weighted Plank

X 4 R/L Hurdle Rotations

Deficit KB Sumo Deadlifts

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