Week of 1/3/22: Workouts this week, possible Tues option, Sat HR/XT is on.

Hi Folks,

Happy New Year! A number of the workout group brought in the new year with our annual RRGrade run from Mill Valley to the top of Tam via the historical “railroad grade”. The day was perfect with cool but spectacular clear weather and views!

The RRGrade provides a steady 5-7% grade run on a fire road after the initial mile warm-up run that goes up Blithedale Canyon to the turn-off for the fire road. Nothing like a runnable grade to build strong aerobic power and have little chance for injury. I hope to schedule this workout in once per month or every other month, so you can test your fitness with an uphill time trial. Each time we run it the conditions are different, but the scenery and views always terrific. Some day I’d like to see it as a race course for one of the few uphill only races in the country.

Looks like our Saturday HR/XT/Loaded Carries/ Sprints will be taking place each Saturday , 8 am during January at the Seminary College in Strawberry. So far joining in: Lisa L, Chris R,

Congrats to Larissa and the launching of her book you see in the photo. It is available at Barnes & Nobel in Corte Madera or online!

1/4/22 TUESDAY. TEMPO run. After the warm-up mile get in: 4′ Tempo (2′) easy – 6′ Tempo (3′ easy) – 6′ Tempo (3′ easy) – 4′ Tempo (continue run to finish).

There may be a chance I am running some XC students for hill repeats at the Ft. Baker location under the GG Bridge. I’ll know more tonight and update. We’ve used this location before (parking by Discovery Museum). Might work out to run together. more tba.

1/5/22 WEDNESDAY. STRENGTH TRAINING Circuit. Warm-up with halos, strap shoulder dislocates and stretches, hip bridges.

1/6/22 THURSDAY. SPEED-WORK at track. After the warm-up run, some drills, 6 x 30 meter pick-ups you’ll do Two Rounds:

(200 (200) – 400 (200) – 800 (200 easy) – 400 (200) – 200 (200))

1/8/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at the Seminary College in Lot C. Drive up the driveway entrance and park in Lot C. Arrive a bit earlier to get in your warm-up run; if not I have short warm-up routine on the white board. Note that some of the group members joining in opt out of the hill repeats but focus on Loaded Carries, kettlebell training, sprints, and trap bar deadlifts. Something for each participant.

So far joining in: Lisa L, Chris R, Judi S,