Week of 2/6/23: Workouts this week for Tu/Wed/Th/Sat plus “Mustard Ride” on Sunday

Hi Folks,

Looks like we have a good week of clear and cool weather this week so everyone can get back on track working towards their Spring event goals.

SATURDAY 2/11/23 we may have the slightest bit of mist/drizzle in the early morning before it clears out, but should not affect our workout.

This Sunday morning we have our February “Mustard Ride” in the Napa Valley with a variety of distances in rectangular format from 13,17 and 25 miles. We meet at 9:30 by the little park at the north end of Yountville. From there we’ll ride out on Yount Mill rd for two miles until it hits Hwy 29 ( has good bike lane); then north on Hwy 29 for about five miles, right on 68/128 to Silverado Trail, go right and south on Silverado Trail for five miles and turn onto Yountville Crossover Rd back to the park in town for about 16 mile ride. Others can continue five miles further south on Silverado and turn on Oak Knoll Ave; continue the two miles to Hwy 29, cross over at the light, and onto the Napa Valley Vine Trail bike path back north to Yountville (25 miles total).

Grab a lunch and then head back and you should be in time for the Super Bowl game with time to spare. Post-ride plans will vary for all of us; some will grab a take out, others go directly home, or eat in the little park where they have tables and benches; a few might go to R & D Kitchen restaurant which is right next to the Yountville portion of the bike path.a block from the park.

If this ride fit doesn’t fit in for you this weekend, we’ll have the next ride again in Napa from Yountville on March 5th, the day of the Napa Marathon when Silverado Trail will have no car traffic: that’s one to do for sure!

2/7/23 TUESDAY. TEMPO. After the mile warm-up you’ll get in a 6′ Tempo at 10K pace (2′ easy) – 8′ Tempo (2′ easy) – 6′ Tempo , then run to finish the run.

2/8/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ FINISHER SET/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Get in your warm-up exercises, mobility movements prior to the Circuit.

Deficit KB Sumo Deadlift / O’Head BB Squats

Rolling Plank

Squat to Stand Stretch

Incline Push Up

Iron Crosses


DBL KB Swing Clean to Rack

Weighted Plank

LandMine 180 degrees / Bent Row

2 x 6 Heavy Swings

Waiters Carry / Farmer Carry

Finisher: Row 250 / Farmer Carry; do two rounds. This is just one example of two people doing a workout. One rows 250 meters ( about 1:10 in time), while the partner does a DBL KB Rack Carry for the time period. The person doing the Rack Carry is no doubt urging the rower to row harder!. They then switch places and do the row and carry.

2/9/23 THURSDAY. SPEED-WORK at your local track. Run the warm-up mile, get in drills and 6 x 30 meter pick-ups. 2 x 150 (50) then

8 x 400 ( on the 2′ / 2:30/ or 3′ including the 400 depending on your pace), 1 x 1000….

2/11/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM in LOT C at the Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley area. Arrive ahead of time to get in your warm-up run and exercises prior to starting the exercises and hill repeats.

X 15 R/L Mtn Climbers / X 5 R/L Half Kneeling Windmills

Sprint – Short – 1/2 “A”

X 12 DBL DB Thrusters / X6 R/L Rolling Planks

1/2 “B” + Long

X 5 DBL DB Clean & Front Squat / X 12 DGB Sit-Up & Reach

2 Short – 2 x Sprint

X 8 R/L DB Plank Row / X 8 R/L DB Press

3 X Short – Sprint

Then it’s on to the second half of the workout: loaded carries, swings, sprints, trap bar deadlifts white board to be posted

for those not running

2/12/23 SUNDAY. 9:30 AM our own MUSTARD RIDE in Napa Valley ( see above).