Week of 2/14/22: Workouts, tips, Kettlebell Clinic 3/19/22, next ride 3/6/22

Hi Folks,

We had a delightful “Mustard Ride” with about fifteen members of the workout group on Sunday with perfect weather for cycling and enjoying what Napa Valley has to offer. Our ride began and finished in Yountville which provided ride distances from 12 – 25 miles or more: something for everyone. We had lunch and social time in Yountville Park after the ride; connecting with friends is so important.

We found one field of Mustard for the photo!

2/15/22 TUESDAY. TEMPO workout. Run the warm-up mile, add a few stride-outs; then go into an 8′ Tempo (4′ modest pace; not too slowly) – 6′ Tempo (3′ modest pace) – 4′ T @ 5K pace, then continue to the finish of your run.

2/16/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. We regularly include a hip hinge, squat, press and deadlift movements in the workout.

2/17/22 THURSDAY. SPEED-WORKOUT on a track. After a solid warm-up run, drills, and 6 x 30 meter stride-outs, complete THREE ROUNDS of:

(2 x 100 (100), 2 x 150 (50), 1 x 600 at 5K pace (200), 1 x 400 at sub 5K pace (200), 1 x 200 (200))

2/19/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College off Seminary Drive in Strawberry of Mill Valley. Drive up the entry road and park in Lot C, then proceed for a short warm-up run and/or exercise warm-up at the site. Weather should be good.

Next suggested ride because it’s the only morning of the year they close Silverado Trail to car traffic: the morning of the Napa Marathon!

3/6/22. SUNDAY. RIDE THE NAPA MARATHON course that morning (start by 8 am) while its car free! (the marathon starts at 7 am at the Calistoga end of the Silverado Trail, runs 22.5 miles south on Silverado and turns right on Oak Knoll Ave and makes its way to the finish at Vintage HS in Napa (Trancas exit).

Some of us will start from Yountville and ride north to tail end of the marathon field; turn around, cycle down Silverado passing and cheering on runners as we ride. You may choose to ride from the finish and head north to catch the leaders and more. The course is car free, but narrows down to one-lane for runners from the 13M point on; car traffic will open in northerly direction. Mostly car free until noon.

It’s just more relaxing and less noisy when the cars are off the road! Best day to get in a good ride; just have to ride early to take advantage of the closed Silverado Trail. I think they open all of Silverado Trail to car traffic by noon time.