Week of 1-2-23: Workouts this week; Saturday HR/XT tbd

Hi Folks,

Looks another week of on and off rain with Tuesday looking cloudy and a heavy downpour on Wednesday and Thursday. It will be heavy rain Wednesday morning which may affect you getting to the workout at Warren’s. If it is a bit risky to drive through rain and traffic, just skip the session ( but you can readily get in your daily Swings, Push-ups, Goblet Squats and X 2 R/L Get Ups at home: maintain consistency)

Looks like Saturday’s HR/XT session will be rained out also. Canceled!

The workout group brought in the New Year with our traditional run up the RRGrade from downtown Mill Valley to the top of Mt. Tam on a wonderfully clear day! Couldn’t have been a better morning to run on this historical course, past all the waterfalls and to finish at the top to take in the spectacular view!

By the Gravity Car Museum after the RRGrade Run ascent
Hummingbird drinking sugar water from feeder at West Point Inn ( photo by Judi)

1/3/23 TUESDAY. TEMPO. After the warm-up run it’s 4 x 6′ (2:30 easy between each rep).

1/4/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Get in mobility exercises and then we will do the 5 x 12 Swings.

DBL KB Deficit Deadlift x 5

Left Muay Thai Side Planks

Right Muay Thai Side Planks

Inverted Row

X6 R/L “Thread the Needle”


X 6 Right KB Clean & Press

X 6 Left KB Clean & Press

Weighted Plank

Rack Carry / Farmer Carry

1/5/23 THURSDAY. SPEED-WORK at your local track. (likely rained out), but if you run it – keep it moving. Today we break up the 600 repeats with 2 x 200 (200) to keep the leg turnover up. After warm-up mile, 6 x 30 meter pick-ups, Skips, Butt-Kicks. 2 x 150 (50), then:

4 x 600 (200) at 5K pace – 2 x 200 (200) @ mile pace – 2 x 600 (200) @ 5K pace

1/7/23 SATURDAY. HR/XT workout likely canceled. Workout