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.

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…

Hi Folks,

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

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

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

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

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

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

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

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

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

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

Weighted Hip Thrusts

Single KB Up & Over Laterals

Kneeling Fwd & Back Hip Flexion to Hamstring Stretch

DB Side to Side Lateral Squats

Incline Push-Ups

Wipers

Alt R/L KB Crossover Gorilla Rows

X5 Left KB “Kickstand Deadlifts”

X5 Right, KB ” Kickstand Deadlifts”

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

R//L DB Hammer Curls

Waiters Carry / Rack Carry

Finisher: 3-4 x 3 reps of Deadlift

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

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

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

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

Hi Folks,

I’ll be updating as the week progresses. I am trying to meet some deadlines and prepare to be away for four days.

There will be a change for this workout week: we’ll be away Thursday through Monday, so there will be NO SATURDAY HR/XT session on 4/25/26.

See HOME WORKOUT samples down below.

New WR for the Ironman distance (2.4M Swim – 112M Bike – 26.2 mile run) set in Texas : 7:21:24 by KRISTIAN BLUMMENFELT of Norway. That included a 48:33 Swim (1:16 per 100) – a 3:57:46 Bike ( 28.4 + MPH (with a slow tire leak over the last portion!) – and 2:30:47 Marathon (5:34/mile). Amazing when you consider that 2nd and 3rd place came in shortly after Kristian’s finish.

BOSTON MARATHON 2026: I must say, CHELSEA CLINTON ran a PB 3:40;52; good for her! She has done NYUCM four times. SARA HALL, 43 won Master Division 2:31:55 and 21st overall. The Men’s winner, JOHN KORIR, won for the second year in a row with Course Record of 2:01:52 along with SIMBU,( 2:02:74 ) and along with Benson (2:02:48). SHARON LOKEDI of Kenya, was the women’s back o back winner with a 2;18:50. She was able to run a number of sub 5 minute miles to distance her from the field. The first five women finishers were all from Kenya.

Looking ahead to MAY 27th for DIPSEA talk with Barry Spitz at COM.’s 6:30 pm reception; then 7 pm at Center For Student Success Barry will do his talk on the history of the race and a focus on the pioneering women who made the race even more famous.

4/21/26 TUESDAY. TEMPO run pieces at 10K race pace to acclimate your body to running at a steady high aerobic , but controlled pace – simulating a steady non0stop effort. After the warm-up mile run over a flat to rolling course over idirt or pavement.

10′ Tempo (1:30 easy jog) – 10′ Tempo , then run to finish .

4/22/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY, SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Begin immediately with shoulder, leg and hip wam-up then get in the 35-50 KB Swings prior to the Circuit.

Slam Ball Hip Thrusts

1 KB Standing “Up & over Rotations”

X5 R/L Kneeling Hamstring to Ankle Rock”

Deficit KB Sumo Deadlifts

Incline Push-Ups

Wipers

Alt R/L 1-Arm X over Gorilla Rows

X5 Deliberate Right “Kick Starter Deadlifts”

X5 Left, “Kickstarter Deadlifts”

DB Russian Twists”

Resistance Band KB Farmer Carry

Waiters Carry / Rack Carry

(for an extra station: Resistance Band KB Farmer Carry; and/or Right/Left Hurdler “Heel Clicks”)

For KB and BB TRAINING Tips for the Deadlift, Turkish Get-Up and Swings, by Pavel. go to StrongFirst.com and see the articles/video demo on the key lifts “Take the Brakes off Strength “..Check that site out for articles and detailed tips for kettlebell training. Always helpful because you want to do “perfect practice”.

HOME WORKOUTS: (put on a 3 x 5 card for later reference with all these home workouts) mostly with one KB….2-4 rounds of:

X6 halos, X6 High Pulls (KB from Deadlift position; come up quickly and bring bell to chin level , holding it by the “horns”; X 6 Goblet Squats; X6 One KB with two hands ROW,, X6 Swings; X 20 “Plank Taps”, i.e., from push-up Plank position KB in front of head do alternate quick touch to KB which is lying on its side. …Repeats for multiple round.

HOME WORKOUT #2 that you can build on easily. “DAILY 50″, but you can begin with 5 reps…no weights needed; a weight vest or KB can be added later once you can do the reps without extra resistance. Just get muscles used to exercising: I have people do the workout by kitchen sink to be at an incline position . This workout is being done by lady at 60 years+ of age. I recommend beginning with 5-8 reps; there is time to build up.

5-50 reps of Incline Push-Ups – 5-50 Squats (holding onto sink edge with both hands, drop butt straight down, keep feet flat and press feet into the ground to come back up) – 5-50 lunges (facing sink, drop back leg to reverse lunge and back up to standing; repeat on other leg. – 50″ Wall Sit with back against wall – 50″ Incline Plank hold in Push-Up position.

4/23/26 THURSDAY. SPEED- WORK on your local track to learn pacing, work on form and build leg speed. Some of the group meet in the free dirt parking lot at 8 am next to the COM PE complex for the warm-up run. Once at track do skips, butt kicks, high knees and 6 x 30 meter pick-ups. Today A gp does “1000 meter breakdown and B gp does two rounds of “b00 breakdown

A gp: (sub 7′ pace gp or faster). 2 x 150 (50 ) stride-outs; then:

(1000 (200) – 800 (200) – 600 (200) – 2 x 400 (on 2′ or 2:15) – 2 x 200 (200))

B gp: Two rounds of: (600 (200) @5K pace – 400 (200 ) – 200 (200) – 2 x 100 (100))…….600 ‘s at 5K pace, 400’s a bit faster and 200’s at mile pace.

4/25/226.. SATURDAY....There will be NO Saturday HR/XT this week? But gives those riding Wine Century 100K or 50K a chance to get in miles and a good Dipsea practice for those of you running Dipsea.

Hi Folks,

Your long run for Dipsea should be 8-10 miles over other hilly terrain during April. During April I would gradually extend the out and back mileage on the Dipsea course rather than run all the way to Stinson Beach. I’d begin with a run to Muir Woods and back, then to the entrance of the Rain Forest and back; finally to top of Cardiac and back. I found that I developed my downhill legs conditioning by running the long stretch from Cardiac, the Hogsback, and Dynamite which paid off on race day. I discovered that running the full Dipsea course 4-5 times was sufficient to memorize the course in detail; especially foot placement on the stretch from top of Cardiac to the finish. I learned that I had to break 47 //////// minutes to Cardiac if I was going to break an hour on this famous course.

Reminder: it begins – Adding the extra one or two days per week: you’ll figure out which two days (or begin with one day) of the week you’ll be adding your extra KB Swings (2 x 12 reps), Goblet Squats ( 2 x 5) or squats while holding onto kitchen sink edge for two rounds. This first month is to begin acclimating your body to adding the one or two days per week of KB training.

Don’t underestimate the multiple BENEFITS of FARMER CARRIES It is simple though demanding exercise movement to execute and builds various aspects of fitness. Grip strength improves dramatically trying to hold those dumbbells or kettlebells as you walk. Walking and carrying weight challenges your core better than standing still. You build the stabilizing muscles while walking “under tension.” Your traps, glutes, legs, hips, arms and abdominal muscles are all firing including postural tendons and muscles. .

4/14/26 TUESDAY. TEMPO run pieces run at 10K – 15K race pace over flat to rolling terrain. After the warm-up mile: 5′ Tempo (1′ easy running) -17 ‘ tempo; then run to finish.

4/15/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBI ITY/KB LIFTS/SWINGS/CARRIES / DEADLIFTS . 8 AM at Warren’s gym.

Hip Thrusts with Slam Ball and/or Weighted Vest

Lying DBL Leg Raises to Grip Plate / Seated DBL Leg Lifts over KB

Grip Plate to top of Shins Knee Tuck / Grip Plate Clean & Press

Deficit KB Sumo Deadlifts

Incline Push-Ups

X8 BB Underhand grip Bent Rows

X5 R & Left 1-Arm Clean -Squat – to Press

X 6 Right Heel Hip Hikes on low step / X6 Right Toe Touches

X6 Left, Heel “Hip Hikes” / X6 Left Toe Touches on low step

Resistanc Band KB Farmer Carry

Waiters Carry / Rack Carry

Finisher: BB or Trap Bar Deadlifts

your next SHORT WORKOUT sample for at home training. Can do this sample for 2-4 rounds:

(X3 Right and Left KB Clean- to Front Squat – to Press; then 10 Russian Twists – X3 One-Arm Swings)

4/16/26. THURSDAY. SPEED-WORK. After doing their warm-up mile from the free dirt parking lot next to the PE complex. Once at the track, get in your Skips, butt kicks, high knees and 6 cx 30 meter pick-ups. Then 2 x 100 (100) stride-outs.

A. gp: 6 rounds of: (400 @5k pace (200), then 200 @ mile pace (200)..1 x 600 (200) – 200 (200)

B gp: 4 rounds of: ( (400 (200) – 200 (200)), then (1 x 600 (200) – 200 (200)

4/18/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB LIFTS/ DEADLIFTS. 9 AM in Lot “C” of the Seminary College (201 Seminary Drive, Strawberry/MV area). We should have good weather for the workout.

Denise, Tom, Elizabeth, AJ, maybe robert……I am going with it and bring out just enough equipment to do the workout.

Hi all, ““““““““““““““““““““““““““““““““““““““““““““““““““““““““““

UPDATE for SATURDAY HR/XT: Rain tomorrow morning, so I will NOT be holding the workout at the Seminary College, BUT will hold an indoor session at Warren’s gym at 9 am. So far, it looks like that will be no rain during the early morning hours. I will be changing up the circuit slightly to get in extra practice.

so far in for the workout: Karen, Robert,

Time to add a modest amount of strength and fitness training: two lifts with the emphasis on good technique and a “hurry-up slowly” approach, i.e., gradually increasing the weight and/or reps. If you are already doing the Swings and Goblet Squats on Wednesday and Saturday; now add the extra sessions on Monday and Friday, or on other days that work best for your schedule.

Begin adding one or two days per week with Swings and Goblet Squats. Simply add a conservative 2-3 sets X12 KB Swings and 5 Goblet Squats. These two lifts strengthen your entire posterior chain, legs, your “wind” and mobility. Adding a conservative volume of the two exercises will give your body time to adjust to the new additional workload. I suggest you increase the sets and reps bit by bit so your body adjusts easily and that you “own it;” not shocked with the increase. Figure out which days work best for you.

4/7/26 TUESDAY. TEMPO run pieces at 10K race pace interspersed with brief rest spots. After the warm-up mile, run : 12′ tempo (2′ easy run) – 10″ tempo, then run to finish of workout.

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

“Copenhagen Plank “- right leg / “Copenhagen Plank” – Left leg

Right, Side Plank “Sweep & Reach” / Right, Kneeling Backward Hip Circles

Left, Side Plank “Sweep & Reach” / Left, Kneeling Backwards Hip Circles

X5 R/L Fwd Stance DB 1-Arm Row

Wipers / Stepovers

X5 R/L Kneeling Hip Lifts to Standing

DBL KB Clean & R/L Press – Repeat

DB or KB Plank Drag

DB Hammer Curls

Grip Plate Slant Board Squats / Grip Plate Romanian DL

Farmer / Rack Carry

Finisher: Trap Bar or BB Deadlifts 3-4 x 3-4 reps

4/9/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet at COM in dirt parking lot next to the PE complex. After the warm-up mile, do 6 xx 30 meter pick-ups with quick cadence, kips and butt-kicks.

A gp:: 2 x 100 (100) – 2 x 200 (200)- 2 x 400(200) or on 2:15 – 600 (200) the 600 at 5K pace

B gp: 2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200) – 400 (200) – 600 (200) – 400 (200) – 2 x 200 (200) – 2 x 150 (50) – 2 x 2 x 100 (100)

4/11/26 SATURDAY. HR/XT/MOBILITY/KB LIFTS/ SPRINTS/LOADED CARRIES. 9 AM at Warren’s gym. Weather should be okay until late morning.

I am changing venue as indicated above to Warren’s gym at 9 am. (148 Madison Ave, SR – two blocks from Civic Center light off North San Pedro Road. )

LMK if you will be joining in – soon. So far, joining in: Robert, Karen. Judi, Carol, Andy, Paula

Slam Ball Hip Bridges

Legs to Grip Plate / R/L Alt. Leg Lifts

Bring Grip Plate to top of Knee Tuck / Grip Plate Clean and Press

Deficit KB Sumo Deadlift

BB Romanian DL

X 5 R/L Elevated Split Squat

X5 R/L Kneeling KB Presses

X4 R/L Hurdlers hip Lift and Stretch

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 BB Deadlifts or Trap Bar Deadlifts

Hi Folks,

This week we’ll be into April giving you a solid month of training with the Spring races coming up and Dipsea training should be well underway. BTW “training” refers preparing for a specific race or goal; “working out” is simply exercising muscles for general fitness, including aerobic training, putting on muscle weight.

3/31/26 TUESDAY. TEMPO pieces to acclimate to acclimatize your body to threshold running effort at 10K to 15K race pace effort: high aerobic intensity but not racing. Pick a flat to rolling course over dirt or paved terrain. After the warm-up mile:

6′ tempo (1′ easy running) – 8′ tempo (1′ easy running) – 10′ tempo followed by easy run to finish.

4/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/ KB LIFTTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym.

Slam Ball and /or weight vest Hip Bridges

Right side Plank DB “Sweep and Reach” / Right side Bkwd kneeling Hip circles

Left side Plank DB “Sweep & Reach” / Left side Bkwd Kneeling Hip Circles

KB Deficit Sumo Deadlifts

Incline Push-ups

Wipers / BB Romanian Deadllifts

Res. Band “Face Pulls”

Alt R/L Kneeling Hip lifts to Standing

DBL DB Clean & Press, R & L Press; repeats

Weighted Plank

2 x 6 Heavy Swings

Grip Plate O’Head Carry / Farmer Carry

Finisher: BB or Trap Bar Deadlifts

4/2/26 THURSDAY. SPEED-WORK at your local track. A few members of the group meet at 8 am in the dirt parking lot of the COM PE complex to get in their warm-up run. I understand that people could not make last week’s workout so we’ll schedule it in for today. You’re breaking up 2-3 miles of distance into half mile repeats at 5K pace to prepare you for a strong 5K which is 6 x 800 (plus a 200 for 12.5 laps on the track). Building up to a strong 5K will pay benefits and PR times for your 10K, 10M and half marathon.

After the warm-up run, 6 x 30 meter pick-ups, skips, butt-kicks and dynamic warm-up: run 2 x 100 (100):

A gp (sub 6:30 pace runners: 6 x 800 at 5K pace (200 jog recovery between each rep)

B gp: 4 x 800 (200)

4/4/26 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/ KB LIFTS/SWINGS/ DEADLIFTS. 9 AM At Seminary College ( 201 Seminary Drive, MV/Strawberry area.

LMK by Thursday night if joining in. …So far: Tom, Elizabeth, Robert, Andy, Paula,Judi, Karen

Hi Folks,

DECISION FOR SATURDAY: The “No Kings March” is closer to noon, so we’ll have the Saturday HR/XT workout this weekend and get over to the March in San Rafael.

3/24/26 TUESDAY. TEMPO RUN PIECES on dirt or paved terrain, run at 10K or 15K race pace interspersed After the warm-up run:. Keep it a high aerobic effort, but controlled level, i..e., short of “racing” level.

Run 11′ Tempo (1:30 easy jog) – 11′ Tempo, then run to the finish.

3/25/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 am at Warren’s gym. Circuit to be posted

Wide stance Wall Sit, bring med ball from ground to overhead and touch wall; then back down/ Wide Stance Wall Sit bring med ball from straight out in both hands and go left to right slowly with eyes following the ball.

Slam Ball Hip Bridges

Deficit KB Sumo Deadlifts

X 5 R/L fwd Stance 1-Arm DB Row

Dead Hang

X5 R/L DB/KB “Kickstand Deadlifts”

X5 R/L Half Kneeling KB Presses

Right to Left DB Plank Drag

Alt Leg Raises with butt on narrow foam roller / Alt Toe Tap from ben leg position

“Roman Salute” DB alt Curls

X 5 Slant Board KB Squats / X 5 Slant Board Romanian Deadlifts (works hamstrings)

DBL KB Farmer Carry / Rack Carry

SHORT, but effective WORKOUT For at Home: Coo 3-7 rounds depending on your fitness level

X5 Swings – X4 KB High Pulls – X 3 Goblet Squats

.

3/26/26 THURSDAY. SPEED-WORK at your local track. some of the group meet in dirt parking lot next to the PE Complex. They meet 8 am in the lot, run the warm-up mile; then meet at the track. Run 6 x 30 meters pick-ups, skips, butt kicks 2 x 100 meters ( 100). . The 800’s will be run at 5K – 5M pace (the reps add up so don’t go out too quickly).

A gp (sub 6:30 pace group): 6 x 800 at 5K pace (200 jog recovery).

B gp: 4 x 800 (200).

3/28/26 SATURDAY….HR/XT/ MOBILITY/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLFITS. 9 am in Lot C of the Seminary College (201 Seminary Drive, MV/Strawberry area)..LMK if you will be attending. I’ll be there about 8:40 setting up the exercise stations.

joining in so far: AJ, Karen, Tom, Elizabeth, Robert, Shirley, Paula, Andy, Hunter