Week of 3/29/21: Workouts this week, sample Short Workout, Big Sur Marathon memories, training tips.

Hi Folks,

I have some notes with the workouts to help you with technique or emphasis. Some memories….

LOOKING BACK. Big Sur International Marathon ( BSIM), 1986, 1987. I have fond memories running the first BSIM; brainchild of retired judge, Bill Burleigh, who needed to put a challenge in his life. I remember running that first BSIM, already a somewhat hilly course – not for personal bests (PB). The race has an early 7 AM start and on that day the wind was already producing whitecaps on the water coming from the NW, i.e., the runners would be running straight into it as we ran on Hwy 1 from Big Sur Pfeiffer State Park to Crossroads Shopping Center in Carmel. Ugh! It was a relentless headwind that just beat you up.

But local standout runner from Oakland (now in Marin), Leslie McMullin, took first in a strong 3:00:44 in spite of the strong headwind and hills. There were problems producing the age group results for the awards ceremony. I remember talking to Bill Burleigh after the race when he was concerned if runners would come back the next year after problems with results. I told him he has a winner of a race, they will come back! “You’re selling the scenery of the coastline on a closed road, not a record setting marathon.” I asked him if we could run the finish line for the next year so he and his staff could concentrate on the producing the event. Sure enough, a full field showed up for the 1987 race. As most of you know, after the first two years it became difficult to enter BSIM and has filled very quickly every year since. Runners World became a sponsor and promoted the event with stunning scenic photos of that famous coastline. That sealed the popularity for this race.

What a surprise came out of that 1987 race! The weather was overcast with little wind and San Francisco runner, Brad Hawthorne, 31, surprised himself when ran a PB of 2:16:38, breaking the previous year’s time by 19 minutes (was 2:35:37). He shouldn’t have been able to run such a time because he had run four marathons in two months including the World Cup Marathon in Seoul, Korea on April 12th followed with BSIM on April 26th. The time still stands today. Elite runners give it an equivalent 2:10:00 time on a flat course and put the race on the international scene. Note that BSIM multiple times: 1989, 1990, 19991, 1992, and 1993; all in the low 2:20’s. He is a consistent marathoner. What a weekend!.

3/30/21 TUESDAY. TEMPO. After warm-up mile or so you’ll get in two longer tempo runs at 10K pace: 2 x 10′ (5′ easy running).

3/31/21 WEDNESDAY. STRENGTH DAY. The goal for the endurance athlete is to get in two strength sessions and mobility exercises in per week. This typical routine can be modified for the second session with Swings, Goblet Squats and Get -Ups. Yes , just those three cover the basics for general sport preparedness.

After doing mobility exercises for your warm-up you’re ready to begin the strength training session. Strength workout for this week:

X 10 KB Swings – X5 R/L DGB Front to back Lunges

X 15 Swings – X8 R/L Light DB Side Plank Arm Raises

X 20 Swings – X6 R/L DBL Kb Swing Cleans (may need to do a lighter KB for 20 reps)

X 10 Swings – X5 R/L KB Kneeling Pressess

X 15 Swings – X7 KB Deficit Sumo Deadlifts (full range, KB dips below ground level)

X 20 Swings – X10 R/L KB Figure 8’s

X10 Swings – X15 R/L Hand to Foot Touches (combines leg raise with crunch)

X15 Swings – X12 R/L 1-Arm KB Swings ( work on maintaining anti-torso rotation. You’ll notice forearm grip muscles are worked)

The 20 reps of swings will take focus on form and coordinating your breathing to keep each rep explosive and with strong hip hinge motion. If you begin to falter; switch to a lighter kettlebell.

4/1/21 THURSDAY. SPEED-WORK. Get in solid warm-up run and 6 x 10″ pick-ups. Then it is:

3 x 30″ (1′) – 3 x 3′ (2′) – 3 x 2′ (1′) – 3 x 1′ (1′)..

4/3/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Seminary College, off Seminary Drive., Mill Valley / Strawberry area. Arrive early to get in your warm-up run so you’re ready to go for the workout.

more to come

Reminder: The Sprints are to be run at 5K effort level: controlled, but high aerobic effort. I’ve been noticing that a number of the group are running the hill repeats at a “jogging” pace. Need to run at a pace that will improve your aerobic fitness!……Goal is to finish the two boards in 45″; keep it moving!

The interval #2: go down to bottom of entry road hill (B) and run “B” , then continue right up to the top of Long. Should be run in about three minutes plus. One of the best ways to improve to racing fitness is uphill 4′ repeats.

LMK if you are attending the session. Judi, Elizabeth, Tom, Kevin, Dave, Shirley, and more.

SHORT ROUTINE for mobility, time under tension, (TUT) , overall strength and “bracing” back strength. This is a stand alone exercise session for developing core and overall strength.

X4 TGU (keep the weight manageable; the movement is most important.. Maintain a brief hold at each of the five steps of the TGU movement; demonstrate control of your movements while under tension.

Two laps of Farmer’s Carry and two laps of Rack Carry ( about 1′ each).