Week of 2/7/22: Workouts this week plus cycling rides Friday at Rancho Nicasio, Napa on Sunday

Hi Folks,

Much activity this week! A reminder that the workouts I post for our group are set at a certain volume level because most of our group members are over 50 and they’re involved in other sports. So I try to balance out their bodies, maintain mobility, build strength and keep leg work at a modest level because they’re involved in running, cycling and triathlons. If you’re a younger strong athlete reading this blog looking at the detail in these workouts, you can readily increase the number of sets and reps. I have posted workouts for years without an access fee; if you use them simply give credit to the author and enjoy the routine!

I’m especially interested in having my group participants learn the solid basics so they feel comfortable going to a gym to complete a workout. I emphasize the swing, squat, trap bar deadlift, BB Deadlift, presses, Turkish Get Up and Loaded Carries. Strength training for women is key to build up muscle weight and maintain bone density as the body ages.

In addition to regular workouts this week we have two bike rides: one on Friday (2/11/22) 9 am from Rancho Nicasio (9am) to help celebrate Kevin’s 70th birthday during which the group can join in for any distance they are comfortable with riding. Kevin will be getting a warm-up 10 miles by cycling from home and meeting us at RN.

2/13/22 Sunday 9 am Yountville. Meet at little Yountville Park What I call our “Mustard Ride” which we did last year. A variety of people riding various distances from 12, 18, 25 or longer miles; one can easily ride most any distance you are comfortable with. Then it’s lunch with two options or more: the nearby famous Taco Food Truck, which makes excellent tacos and burritos and the R&D Kitchen restaurant with outdoor seating. R&D features a wonderful crispy chicken sandwich ( and other good options) along with good drinks. A beautiful ride because the mustard is in full bloom – for only a short time.

NOTE that on Sunday, March 6, 2022 is a very good day to ride the Silverado Trail because during the morning hours it will be closed to traffic : it’s the morning for the Napa Marathon that runs from Calistoga to Vintage HS in Napa. The marathon start is 7 am; I suggest arriving in Yountville by 8 am, take the Yountville Crossover and head north against the flow of runners. They narrow the road to one closed lane in the southerly direction at the half marathon split (just South of the Cobb dam turn-off)..by the time we reach the tail end of the runners, we turn around and take it South gradually overtaking more and more runners.

7/8/22 TUESDAY. TEMPO. After the warm-up mile or so you will run three tempo reps – each one a bit faster than the previous rep. 8′ Tempo (4′ easy) – 6′ T (3′ easy” – 4′ T then it’s run on towards the finish.


BB/PVC O’Squats (work on increasing the bar weight; we have 10#, #12, #18 bars)

L. Lunge Torso Rotations ( going for deep stance and good rotation)

R. Lunge Torso Rotations

Inverted Row / Alt one-leg Hip Thrusts


Left Side Leg Raises ( if leg lifts are too difficult, do hip dips)

Right Side Leg Raises

R/L Standing KB Presses

Lateral Bar Dips

Hand to Hand KB Swings ( use light weight KB at first to get the movement down)

Farmer Carry / Rack Carry

2/10/22 THURSDAY. SPEED-WORK at a track. Warm-up mile, 6 x 30 meter pick-ups and drills.

2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 2’/2:30/3′ including the 400 time. on the 2′ for those sub 6′ pace runners; on the 2:30 for 7:30- 6:30 pace, and on the 3′ for those over 8′ pace), 1 x 600 (200), 2 x 400 (on 2’/2:30/3′), 2 x 200 (200), 2 x 150 (50). Jog 400 recovery and then, If up for it ,add 1 x 800 as a finisher at 5K pace, i.e. controlled race pace effort

2/11/22 FRIDAY. Kevin’s Birthday ride. 9 am from RN.

2/12/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES/ Deadlifts. 8 am. Seminary College in Strawberry/Mill Valley off Seminary Drive. Drive up entry road and park in Lot C. Arrive a bit earlier to get in a warm-up run.

2/13/22. Sunday. 9 am. Mustard Ride. Yountville park at north end of town.( see above)