Week of 11/7/22: Workouts this week, Kettlebell & Bodyweight Workshops coming up 11/19/22.

Hi Folks,

Much needed rain will have all of us timing our runs or rides to avoid the heaviest downpours. The popular GOLDEN GATE HALF MARATHON on Sunday had over 3800 runners – and good weather. Some of the group ran this scenic run though I’m having trouble pulling up the results; Dave and Kevin (send me your data). I do have Joshua Bornstein’s results as he ran it as a time trial for CIM December: 1:23:39 (6:23 pace), 21st our of 3861 and 3rd out of 283 in his age group. A very encouraging run for him! This is a terrific half for our out of town visitors: you get to run over the GG Bridge; no better way to see it!

Dipsea legend, RUSS KIERNAN passed away on Sunday at age 84. What a Dipsea history he had with all those second places, wins and top 10 placements. I’m sure the Tamalpa Runners website will be posting a tribute to Russ soon. Many of us have shared the Dipsea Trail with him. I remember during the 1970’s and 1980’s when so many club members shared a good number of runs and Tamalpa races on the trails and roads. Every year that he ran Dipsea he was such a fierce competitor: it was his race! We could always hear him coming up on us due to his distinctive heavy raspy breathing! It was so distracting and he could not have been working with more effort: he was all in on that race course…More on his life upcoming.

Saturday, Nov 19th two workshops. I recommend highly taking part in one of the upcoming workshops to obtain detailed instruction with highly qualified Kettlebell instructors and Team Leaders (almost one on one help); you’ll have enough to work on for the next six months after the Workshop(s) held at Oakland’s Most Powerful Gym (oaklandsmostpowerful.com) at 2002 Montana St, Oakland. The half outdoor gym facility ( safer when with a group) is straight freeway travel and right off the 580 freeway, and with even quicker access to the onramp for 580 to get you home (about 25 miles). With the focus on a few movements you learn more and have access to much one-on-one help.

Go to the website and the two Workshops should be there as a pop up and under Community Workshops and Events.

Kettlebell Workshop 101, 8 AM – 12 PM will focus on the Kettlebell Swing and Turkish Get Up

Bodyweight 201 Workshop, 1-5 PM: focuses on the Strong First style of Pull-ups, hanging leg raises, Abs Drills; Progression, Regression and Variations.

11/8/22 TUESDAY. TEMPO run. Get in a mile or so warm-up then sustained bouts of high aerobic, but controlled effort runs.

10′ Tempo (3′ easy) – 7′ Tempo (2′ easy) – 5′ Tempo and then easy run to finish of workout.

11/9/22 WEDNESDAY. STRENGTH TRAINING/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym (148 Madison Av). Arrive a bit earlier to get in a warm-up with mobility moves, goblet squats, strap stretches and hip raises; then we’ll go into our 5 x 12 Swings prior to starting the Circuit. This time we stay on the same station twice in a row for one round of the Circuit instead of two rounds through the Circuit: will change the workload, for sure.

A) Deficit KB Sumo Deadlift

Left/Right Lunge Torso Rotations (1st Rnd do left side; 2nd Rnd do Right side)

Incline Push-ups

DBL DB R/L “Gorilla Rows”


L/R KB Clean to Rack + Front Squat

DGB Situp & Reach

Lateral Bar Dips

2 x 5 Heavy KB Swings

KB Rack Carry

B) Home Workout:

11/10/22 THURSDAY. SPEED-WORK at your local track. Warm-up mile, a few drills, 6 x 30 meter pick-ups, 2 x 100 (100); then 6 rounds of: (400 at 5K pace; then on the 2’/2:30/or 3′ run a 200 at mile pace followed by 200 recovery. )Repeat the pattern for 5 more rounds

11/12/22 SATURDAY. HILL REPEATS/ XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM Park and start in Lot C at the Seminary College ( 201 Seminary Drive) , Strawberry area.

Sat morning workout! ( pix by Tricia)