Hi Folks,

This week’s are set forTuesday through Saturday’s workout is a go.

Judi, Ann, Tom, Elizabeth and I rode the 50K or 100K of the TOUR DE FUZZ on Saturday, 9/5/26 on a perfect day for such a large group event. It’s always a treat to ride through the Alexander Valley Wine Growing Region.

9/8/26 TUESDAY. TEMPO run pieces at 10K race pace effort over a flat to rolling course on dirt or paved terrain. After the warm-up half mile or so you will up the pace to 10K effort:

10′ Tempo (1:30 easy jog) – 12′ Tempo run again at 10K effort; then run to finish of workout.

9/9/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/CARRIES / DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in your mobility and KB Swings prior to the Circuit.

DBL leg or Alternating R/L Hip Bridges plus DB Tricep Extension/ DB Pullover

Seated Right Leg Lifts over KB / Right Side Plank DB Sweep & Reach

Seated Left Leg Lifts over KB / Left Side Plank DB Sweep & reach

X5 R/L 1-Arm Fwd Stance DB Rows

Hang from Chin Bar

Slant Board Squats / Slant Board Romanian DL

Left, X5 KB Clean & Press

Right, X5 KB Clean & Press

Weighted Plank / DB or KB Russian Twists

15’s or 21’s with EZ Curl Bar

Clockwise , “KB Around the Worlds” / Counterclockwise KB “Around the Worlds”

Rack Carry/ Farmer Carry

Finisher: 3-4 sets of 3 reps of DEADLIFTS with BB or Trap Bar.

9/10/26 THURSDAY. SPEED-WORK at your local track. after the mile warm-up do th high knees, skips, leg swings, butt kicks and the 6 x 30 meter pick-ups. It is going to be warm this day, so I thought we’d do shorter intervals for this workout.

A gp: 5 rounds of: (2 x 150 (50) at mile pace – 1 x 400 at 5k pace (200))

B gp: 4 rounds of: (2 x 150 (50) at mile pace – 1 x 400 (200))

9/12/26 SATURDAY. HR/XT/MOBILITY/SWINGS/KBLIFTS/CARRIES/SPRINTS/DEADLIFTS. 9 AM in Lot C of the Seminary College in Strawberry/ Mill Valley area. I’ll arrive about 8:40 to set up while you do warm-up.

So far joining in are: AJ, Tom Elizabeth, Karen

Hi Folks,

A cooler week ahead for all of us; Fall has arrived! A change for this Saturday: there will be NO Saturday Hr/XT workout this Saturday because a number of our group will be cycling in the fundraiser, TOUR DE FUZZ on 9/5/26.

8/31/26. TUESDAY. TEMPO run pieces run over a flat to rolling course on paved or dirt terrain. After the warm-up mile run:

6′ Tempo (1′ easy run) – 7′ Tempo (1′ easy run) – 8 ‘ Tempo, then run to finish of workout.

9/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ CARRIES/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym. Get in the shoulders, hips, legs, back warm-up prior to the Circuit.

Hip Bridge with feet to Bench w/ DB Tricep Extensions / DB Bent Arm Pullover

Left, Kneeling Windmills (w/KB optional)

Right, Kneeling Windmills

X5 R/L Fwd Stance 1-arm DB Rows

Hang from chin bar

DB Slant Board Goblet Squats / DB Romanian Deadlifts

Right, KB Clean & Press

Left KB Clean & Press’

DB Russian Twists / EX Ball Transfers

EZ Curl Bar “15’s or 21’s”

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

finisher: 3-4 sets of 3 Deadlifts

9/2/26. THURSDAY. SPEED-WORK on the track. After the warm-up run, high knees, butt-kicks, skips, leg swings and 6x 30 meter pick-ups. 2 x 150 (50).

A gp. 5 rounds of: ((600 (200) at 5K pace; 200 (200) at mile pace)

B gp: 3-4 rounds: ((600 (200) – 200 (200))

9/5/26. . at home or gym workout. A number of you will want to get in a run over a hilly course and follow it with a brief weight training session. If you know of a 100-200 meter dirt hill get in your hill repeats followed by a short weight training or KB routine by L Kanski. get in Halos, light KB one-arm swings x 15 R/L reps. , x 5 Goblets, X5 two-arm Rows.

X 2-3 rounds of: ( 3 Swings — 3 DBL KB Cleans – 3 Push Presses – 3 Thrusters. ) Take a short break after each round. it is a compact but a solid workout that includes key KB lifts that will stress your CV system and build strength. You can probably use a moderately heavy kettlebells . The format uses low reps, but executing several rounds builds strength.

Hi Folks,

SATURDAY HR/XT workout is on for 8/29/26

Some SATURDAY HR/XT sessions will be cancelled in mid-September:

Looks like we will have a regular week of training this week; however NO SAT/HR/XT on 9/5/26; A number of the group will be cycling in a fund raiser called TOUR de FUZZ (9-5/26) in, Santa Rosa, Healdsburg/ Dry Creek areas. We’ll be on for Saturday, 9/12, but then we’ll be away from 9/17-10/2; I’ll update if we have a Saturday workout on 10/3/26.

NEW WR was run in the HALF MARATHON in Buenos Aires last weekend, by YOMIF KEJELCHA of Ethiopia which is about 4:20 per mile! His 5K splits: 13:44, 13:34, 13:21, and a final 2:49. His 10K splits: 27:18 and 28:44.

8/26/26. TUESDAY. TEMPO run pieces at 10K effort, i.e., a steady high aerobic effort with one jog break before the second tempo piece. Run it over dirt or pavement terrain on a flat to rolling course. After the warm-up half mile:

8′ Tempo (1′ easy running) – 14′ tempo to finish of workout with easy cool-down.

8/27/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym.

Bench Hip Bridge w/ DB Tricep Ext / Bent Arms DB Pullover

Left , Half KB Kneeling Windmills x 4-5 reps

Right, Half KB Kneeling Windmills x 4-5 reps

Single KB two Hand Rotation Deadlifts

X5 R/L Heavy DB 1-arm Rows

Dead Hang

DB Goblet Slant Board Squats / DB Slant Board Romanian Deadlifts

Left, KB Clean & Press

Right, KB Clean & Press

KB Russian Twists / Ex Ball Transfers

EZ- Curl Bar 15’s or 21’s

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finisher: 3 x 3-4 reps Deadlifts

8/28/26 THURSDAY. SPEED-WORK on your local track. Purpose to develop accuracy in pacing, leg speed, disciplined running. Some of the group meet at COM track after doing warm-up run at 8 am in dirt parking lot of PE Complex. Once at the track, run some skips, butt-kicks, high knees, and 6 x 30 meter pick-ups. You’ll be running the familiar 400 repeats at 5K race pace with about 30-40″ pause between each rep. The idea is to run the 400’s at a realistic goal pace with only a slight break to take the edge off, but not over do it. If the pause is too short implement a slightly longer one so you can maintain the reps without struggling.

A gp: 2 x 150 (50) stride-outs; 10 x 400 (on 2′ for sub-6′ pace runners;; on 2:15 for sub 6:30 pace)

B gp: 2 x 150 (50) stride-outs; 6- 8 x 400 depending on your mileage (on 3′, or 3:15).

8/29/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/DEADLIFTS. 9 am. Meet in Lot “C” of the Seminary College, 201 Seminary Drive, in Strawberry/MV area.

LMK if you are joining in on the workout by Th night.

.Joining in are: Robert, Kevin , Karen, Judi, Shirley, AJ, Lisa , Chris.Elizabeth, Tom, TJ

Hi Folks,

SATURDAY HR/XT is a go. See you Saturday morning.

8/18/26 TUESDAY. TEMPO sustained run pieces to be run over a mostly flat or moderately rolling on dirt ore paved terrain. After the warm-up half to full mile, you’ll up the pace to 10K or 15K race pace depending on your mileage, i.e., “threshold pace” which is a high aerobic, but controlled pace; not racing! I’ve learned that this exercise was key for my half and full marathons and my long distance runner clients.

10′ tempo (2′ easy run) – 10′ tempo, followed by a cool-down run.

8/19/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s garage/gym . Get in your shoulder warm-up, goblet squats, halos, ultimate stretch and 35-50 KB Swings prior to the start of the Circuit.

Bench Hip Bridge hold with DB Tricep Extensions / DB Pulllovers

Seated DBL & Single Leg Lifts over KB / Left Leg Ankle Wt “Fire Hydrants”

Weighted Plank / Right Leg Ankle Wt “Fire Hydrants”

Deficit Kb Sumo Deadlfits

Incline Push-Ups

Hang / BB Bent Row

Slant Board DB Squats / Slant Board Romanian Deadlifts

X5 Left, Dead Start KB Clean & Press

X 5 Right, Dead Start KB Clean & Press

Ex Ball Transfer / KB Trident Twists

EZ Curl Bar “15’s or 21’s” or with wt bar

2 x 6 Heavy Swings

KB Waiter’s Carry / Farmer Carry

Finisher: 3-4 sets of 3 Deadlifts

8/20/26. THURSDAY. SPEED-WORK at your local track after the mile warm-up. Some of our group meet at COM in the dirt parking lot of the PE Complex at 8 am. After the warm-up mile and at the track, get in your leg Swings,, butt kicks, skips, high knees and 6 x 30 meter pick-ups. Ladder intervals today.

A gp: 2 x 100 (100) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200) – 2 x 100 (100)

B gp: 2 x 100 (100) – 2 x 150 (50) – 200 (200) – 400 (200)) – 600 (200) – 400 (200) – 2 x 200 (200) – 2 x 150 (500) – 2 x 100 (100).

8/21/26 FRIDAY. Group bike ride. Today was to Sausalito to get coffee and treat at cafe across from the Trident Restaurant.

8/22/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/ LOADED CARRIES/SWINGS/KB LIFTS. 9 am In Lot C of the Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll be there about 8:40 to set up while you do your warm-up run.

Joining in so far:

Andy, Paula, Denise, Stephanie, Wes, Robert, Shirley,

Hi Folks,

DOUBLE DIPSEA: Judi placed third in her age group’! Big day!

8/11/2 TUESDAY . TEMPO run pieces at 10K pace, i.e., a controlled high aerobic “threshold” pace on flat to rolling course over dirt or paved terrain. The goal is to acclimate the body to very steady running with few breaks.

10′ Tempo (1:30 easy running) then – 7′ tempo (1′ easy) – 5′ tempo and to finish of workout.

8/12/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/KB LIFTS/CARRIES. 8 am at Warren’s Gym.

Hip Bridge to Bench / DB Pullovers

Seated DBL DB Single & DBL Leg lifts over KB/ Left Leg Ankle Wt Fire Hydrants

Prone w/ head on pad, Alt. R/L straight arm back reaches to butt/ R. Leg Ankle weight “Fire Hydrants”

Deficit KB Sumo Deadlifts X5

Incline Push-Ups

Dead Hang or Modified Hang

Resistant Band Face Pulls

X5 Slant Board Squats / X5 Romanian Deadlifts

X5 DBL KB Clean & R/L Presses

“Stir The Pot” on Ex. Ball /Exercise Ball “Transfer”

EZ Curl Bar 21’s or with weight Bar

O’Head Grip Plate Carry/ Farmer Carry’

2 x 6 Heavy Swings

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

8/13/26 THURSDAY. SPEED-WORK at your local track.After the mile warm-up, skips, butt kicks, leg swings , 6 x 30 meter pick-ups. Then 4 x 100 (100) stride-outs prior to the rest of the workout. A gp does “1000 meter breakdown”, B gp a 600 breakdown.

A gp: Two rounds: ( (1000 at 10K pace (200) – 600 at 5K pace (200) – 400 at under 5K pace (200))

B gp: Two rounds: ((600 at 5K pace (200) – 400 (at under 5K pace – 200 at mile pace (200))

8/14/26 FRIDAY (if not doing Saturday group workout) HOME WORKOUT: 3-4 rounds with 1 KB with breaks only at end of each round:

X3 Swings – X3 Push-Press (remember to use short “dip” then press) – X3 Goblet Squat – X3 Ultimate Stretch ( a good all-around mobility movement)- X4 Row (2 hands on one KB) – X6 High Pulls – 40″ plank….repeats sequence.

8/15/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/CARRIES/KB LIFTS/ DEADLIFTS. 9 am in Lot C of Seminary College(201 Seminary Dr, Strawberry/MV area…go up entry road and into to LOT C to park). WORKOUT is ago as we have enough people for the workout! See you in am …Workout to be posted and/or the white boards will be at workout.

Joining in so far on Sat: Tom, Denise, Shirley, Stephanie, Wes, Tj, Judi, Josh, Elizabeth,

Hi all,

It will be a hot week so take the appropriate precautions when doing endurance training. If you get behind with your hydration and nutrition; you’ll pay the price.

TDF FEMME avec SWIFT: if you can watch the replay of a truly remarkable long climb by KASIA NEWIEDOMA PHINNEY on stage 7 up the iconic Mt. Ventoux that features the last 10 miles of 9-11% unrelenting grade. She never let up on a fast cadence that crushed the opposition! Simply amazing… KASIA’s parents are Connie Carpenter ( 1984 gold medalist cyclist , national champion road racer and Olympic speed skater. Her Dad, is Dave Phinney, who raced on the US 7-11 Cycling team years ago . Genetics carried through!

TRAINING TIP on HYDRATION: Before you go on your run, bike ride or longer hike is drink half a water bottle of water prior to going out the door. It will give you the much needed kickstart to hydration without suffering a side ache or gastric distress, but it will avoid suffering from lack of hydration towards the end of your run or race. French researchers found that with practice that their runner subjects could drink 21, 26 and even 30 ounces prior to a run without problem and performed better. The runners acclimated to drinking an increasing volume of water prior to starting their run. I’ve found that by “tanking up”, i could skip the first crowded aid station in a race at 5K and still have enough hydration until I reached the 10K aid station.

Research by Dr. David Costil of Ball State University when he tracked all fluid intake and output for a solid week or so that the runners were not replenishing their water levels on a daily basis. The data showed a steady decline in fluid balance even though the runners thought they were hydrating properly.

8/4/26 TUESDAY. TEMPO run pieces at 10K to 15K race paced depending on your weekly mileage. After the warm-up run, pick it up to a controlled 10K race pace over a flat to mildly rolling course holding the effort steady at threshold effort.

11′ Tempo ( 1:30 easy jog) – then right into another 11′ tempo and finish run to the end or the workout.

8/5/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB LIFTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym. Get in warm-up shoulder mobility, and at least 35 KB Swings..

Hip Bridge against bench / DB Pullovers

Seated DBL and Single Leg Lifts over KB / Left Leg ankle weight “Fire hydrants”

Prone Dbl Bent Arm Fwd & Back Reaches / Right Ankle was “Fire Hydrants”

Deficit KB Sumo Deadlifts

Incline Push-ups

BB Modified “Hang”

Band Face Pulls

Slant Board DB Squats / Slant Board Romanian DL

DB KB Dead Stop Clean with R/L Press

Ex Bal Transfer / Ex Ball “Stir the Pot”

EZ-Curl Bar 21’s or Weight Bar

2 x 6 Heavier KB Swings

O’Head Grip Plate Carry / Farmer Carry

Finisher: 3-4 rounds of 3-4 Deadlifts

SHORT HOME WORKOUT: 2-3 rounds of DBL KB or DB: X3 Row – X3 Cleans – X3 Deadlifts – X3 Push-Ups

8/6/26 THURSDAY. SPEED-WORK at your local track. Some of the group meet by COM PE COMPLEX dirt parking lot for the warm-up run. Once at the track get in your high knees drill, skips, side leg swings, and butt -kicks finishing with 6 x 30 meter pick-ups.

A gp: 2 x 150 (50) stride-outs: 3 rounds of:( 600 (200) – 400 (200) – 2 x 200 (200))

B gp: 2 x 150 (50) stride-outs: 2 rounds of (600 (200) – 400 (200) – 2 x 200 (200)

8/7/26 SATURDAY. HILL REPEATS/XT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 9 am in Lot C of the Seminary College, 201 Seminary Drive, MV Strawberry area. I’ll be there about 8:30 to do set-up while you do your warm-up run. Let me know by Thursday evening if you will be joining in on the workout.

Joining in: Robert, Tom, Liz, Denise, Judi, Josh, Kevin, Stephanie, Wes,

Hi all,

UPCOMING:

8/2/26 SUNDAY. 9 am or later. Celebrating a birthday with our workout groups at PT REYES NATL SEASHORE HEADQUARTERS where have plenty of parking, picnic area, Bear Valley Trail for running and cycling (only 3M out and back allowed on the trail); road cycling, hanging out ; then followed by a BYO lunch with a little something to share. This week is supposed to be warm, so being near the coast gives a better chance to be away from the inland heat.

A good number of our group will be away on vacation, but if you are home, come join us for a modest workout followed by lunch and social. Some of the cyclists will likely bike out to Pt. Reyes ( it’s 27+ miles from my house to give you some idea). It’s a good time to have a social. Hope to see a good number of you out there!

7/28/26. TUESDAY. TEMPO run pieces carried out 10K race pace, so that is a controlled strong aerobic effort interspersed with very short jogging breaks. Each tempo piece will be increasingly longer to remind you not to go out too fast because you’ll want to not overdo the effort by the time you run the third piece. Just like a race; there’s time to make it a negative or even paced effort.

5′ tempo (1′ easy run) – 8′ tempo (1′ easy run ) – 10′ tempo, then run to finish.

7/29/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym. Prior to Circuit get in your shoulder mobility, hips, goblet squats and 35 swings.

Bench Hip Bridge hold / DB Pullovers

X6 Right Res. Band Lying Side Leg Overs / X6 R/L Kneeliing Bent Arm Torso Rotations

X 6 Left Res. Band Luying Sider Leg Overs / X 4 R/L “thread the Needle”

alt R/L Rotatiing 1- Arm KB Side Deadlifts

Incline Push-ups

BB Step-Overs / Dead Hang

Band Face Pulls

Dead Stop Dbl KB Clean & Press x 4-6 reps

Feet to Hand Ball Transfers

EZ Curl Bar 21”s ( or with weighted Bar)

2 x 6 KB Heavy Swings / Slant Board X3 heavy KB squat

O’head Plate Carry / Farmer Carry

Finisher: Deadlifts 3 x 34- reps

7/30/26 THURSDAY. SPEED-WORK at your local track tomorrow improve leg turnover, learn to hold 400’s on up at 5K goal pace, accurate pacing so you can eventually hold the various intervals at proper pace; this prepares you for entering a race with confidence. This week 400 meter emphasis with controlled rest intervals. Some of the group meets at 8 am in the dirt parking lot adjacent to the PE Complex

A gp: 2 x 200 (200) , 8 x 400 (on 2:15 or 2:30)

B gp: 2 x 150 (50), 4 x 400 (on 2:30 or 3′); then jog a 400 recovery followed by another 4 x 400 (on 2:30 or 3′).

8/1/26 SATURDAY. HR/XT/MOBILITY/DB/KB LIFTS/SPRINTS/LOADED CARRIES/KB SWINGS/DEADLIFTS. 9 am in Lot C of Seminary college, 201 Seminary Drive, Strawberry/MV area. I’ll be there about 8:30 to set up while you do your warm-up run.

Joining in so far: Karen, Paula, Andy, Robert, Stephanie, Wes, Josh, Tom, Elizabeth, Shirley

8/2/26 SUNDAY…WORKOUT GROUPS WORKOUT and SOCIAL. 9 am ( see above for details).

/Hi Folks

SATURDAY HILL REPEATS 7/25/26 weight training is go for 7/25/26! See you at 9 am or earlier in Lot C. Workout will be posted soon. (For some reason when I post on the keestraining.blog, it doesn’t post on the iPhone.

NEW WR for the MILE was set by Englishman, JOSH KERR, with a 3:42:66 which broke the 3:43.13mile record set by HICHAM El GUERROUJ in 1999 He also broke the 1500 meter best time with 3:27.62. Amazing run 55″ quarters!

Good luck to Andy, Paula and son Hunter Valla who will be competing in the SF Half Marathon this Sunday!

7/21/26 TUESDAY. TEMPO run pieces at 10K race pace effort interspersed with two brief recovery jogs. You’ll r un :

8′ tempo (1′ easy) – 8′ tempo )1′ easy run – 8′ Tempo (1′ easy.)…..

.Keep the tempo at[ a high controlled aerobic level, i.e. threshold point which will the help build your racing ability- i.e., holding the effort.

7/22/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT. MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. .… 8 AM at Warren’s Gym. Get in your warm-up and Swings prior to the start of our Circuit. We will add “Pass the Step” half way through the workout.

Feet on Bench Hip Bridges / Bench DB Pullovers

Seated DBL Leg/ R/L Leg Lifts Over KB

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

1 KB Rotational R/L Sides Deadlifts

Incline Push-Ups

DBL DB Underhand Bent Rows / Dead Hang…(Break for ” Pass the Step”

X 5-7 Goblet Squats on Slant Board

DBL KB Clean to Rack; R/L Press.

.Repeat1 KB “Triangle Russian Twists”

21’s with weight Bar

Lateral Crawl

1- Arm KB Alt R/L Swings x 8

Farmer Carry / Rack Carry

Finisher : BB Deadlifts or Trap Bar Deadlifts.

7/22/26 THURSDAY. SPEED-WORK at your local track. After the mile warm-up do your skips, butt kicks, high knees, leg swings and 6 x 30 meter pick-ups.

Run the 400’s and 600’s at 5K pace; the 200’s at mile pace.

A gp:, 2 x 200 strideouts; then 5 rounds of: (400 (200) – 200 (200)) + (1 x 600 (200))

B gp: 2 x 150 (50) strideouts. then 4 rounds of: ((400 (200) – 200 (200)) + 1 x 600 (200)

7/25/26. SATURDAY. SATUREDAY HR/XT/MOBILITY/ KB LIFTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM. In Lot C of the Seminary College ( 201 Seminary Drive, Strawberry / MV area).The workout is a go! see you in the AM.! I’ll post whiteboards later.

Hi Folks,

Saturday morning HR /XT are on.see you there !

A busy week coming up with an extra workout on Sunday I will describe below. If some of you can join in for that Sunday session it will bring group energy to this short but productive workout.

7/14/26 TUESDAY. TEMPO two run pieces to practice threshold running thereby simulating racing effort for a distance run. You’ll run the tempo at 10K race pace effort over dirt or pavement terrain at that controlled effort.

10′ tempo (1:30 easy run, then right into) – 12′ tempo and run to finish.

7/15/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym.

Bench Hip Bridges / DB Bench Pullover

R/L Kneeling Leg Lifts over KB or horizontal DB

Left Bird Dogs with Ankle Weight / Right, Left Bird Dogs with ankle weight

1 KB R/L Rotational Deadlifts ( do slowly with modes weight)

Incline Push-Up

Underhand grip BB Bent Row / Dead Hang

X 5-7 Slow Goblet Squats on Slant Board

DBL KB Clean to Rack; R/L Presses . Repeat

1 KB Triangle “Russian Twists” to R/L sides

21’s with Weight Bar

Lateral Crawls on pad on forearms – from Push-up position

Farmer Carry / Rack Carry

Finish : Deadlifts with BB or Trap Bar.

Possible addition of “pass the step-up block” while in Russian Twist position with the entire group…Ask me about it.

7/16/26 THURSDAY. SPEED-WORK at your local track. COM group meet at 8 am win free dirt parking lot for warm-up run. Run the warm-up mile, then do your skips, high knees, butt kicks, leg swings and 6 x 30 meter pick-ups.

A gp: 2 x 200 (200) – 8 x 400 (on 2′ or 2:15) – 800 @ 5K pace

B gp: 2 x 200 (200) – 6 x 400 (on3′) – 1 x 600 ..jog lap recovery….stretch after.

7/18/26 SATURDAY. HR/XT/MOBILITY/DB LIFTS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. 9 AM at LOT “C” of Seminary college at 201 Seminary Dr, MV/Strawberry area…. It is a go; see you in the morning! Stephanie, Wes, Paula, Andy, Robert, Josh, Karen, Judi.

7/19/26 SUNDAY. 3 x Mile for Predictor 5K. 8:15 start on San Rafael HS track.

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 Tourmoler 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.