Week of 12/19/22: Christmas week, KB Swing Challenge continues; workouts. No Sat HR/XT workout

Hi Folks,

This is the test week for all of us: very busy with Christmas on Sunday. Hang in there as you juggle the obligations, shopping, cooking, prepping, squeezing in the KB brief workout, Christmas Eve and day – and the unexpected life happenings. This week we had learned of the passing of a dear friend: so difficult at anytime, but more so during the Holidays.

A special thank you to my Wednesday and Saturday workout groups for the generous gift you gave to Sandy and I this Holiday Season! You have all stuck with the outdoor training program for over ten years – good on you! The group has become very much a supportive family to each other. I look forward to more years together!

NEW YEAR’S DAY RAILROAD GRADE RUN. Two tradition continue: the tradition continues with runners meeting at 8:30, downtown Mill Valley on Corte Madera Av by City Hall and fire station area. You’ll run up Blithedale Canyon about a mile to the start of dirt portion of the 8M RRGrade, a steady 5-7% grade up Tam to the East Peak parking lot. Most of you will finish it within 1.5 -2 hours. That same morning hikers will be walking up from Mt Home Inn to East Peak parking lot; then everyone visits the Gravity Car Museum which holds their open house (about 11 AM) along with refreshments and snacks.

Let me know if you will be joining in on the run; we’ll have to work out drivers to take runners down from the top of Mt. Tam. Elizabeth has volunteered to take a few people back down (we’ll be doing some KB training in the parking lot) along with my vehicle.

Joining in so far: Judi, Robert,

Some very tough running standards set for the 2024 Olympics:

Men: 400M = 45 Women = 50.95

800M = 1:44.70 1:59.3

1500 = 3:33.50 (3:50.4 mile) 4:02.5 (4:20.9 mile)

5K = 13:05 14:52

10K = 27:00 30:40

Mar = 2:08:10 2:26:50


Date Nove Intermediate Trained

12/19 45 55 85

12/20 45 60 85

12/21 45 60 85

12/22 45 60 85

12/23 50 65 85

12/24 50 65 90

12/25 50 70 90

12/20/22 TUESDAY. TEMPO RUN. After the warm-up mile go right into a straight 20 tempo.

12/21/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s Gym. Get in your mobility and warm-up exercises prior to the start of the Circuit.

Deficit KB Sumo Deadlifts / X 5 Goblet Squats

Left, Thread the Needle

Right, Thread the Needle

Inverted Row

Exercise Ball “Stir Th Pot”

BB Wipers

R/L KB Presses X5

DBL KB Cleans x 5

LandMine Right Single Leg Deadlifts

LandMine Left Single Leg Deadlifts

Rack Carry / Farmer Carry

12/22/22 THURSDAY. SPEED-WORK at your local track. A little different workout; after your warm-up mile and 6 x 30 meter pick-ups you’ll run 25 minutes straight (about the time of a 5K) adding a 100 meter pick-up on one straightaway per lap.

12/24/22 SATURDAY..…There will be NO Saturday Hill repeats this week, but get in your KETTLEBELL SWINGS and make it a family day. Enjoy your Christmas Eve day?