Hi Folks,
Update on 12/29/23 , 5 25 pm: There will be NO SATURDAY HR/XT workout tomorrow: not enough people in town due to Holidays. But, for those who can bike or run RRGrade run on Monday, that will be a solid workout for you !
Happy post-Christmas Day to you all. I’m planning on having our group do the Annual RRGrade Run or Mtn. Bike/Gravel Bike ride on 1/1/2024 from downtown Mill Valley to the top parking lot on Mt. Tam: the tradition continues, but now also adding the bike ride up for those who no longer wish to run this 8M 5-7% grade course. Let’s see how the weather looks for that day and if the 8 AM meeting time works for most of you. I will be driving up to the top and can take 4 people back down in the van if needed ( we may have other drivers also). If you are neither running, cycling up, but want to do the short loop walk around the top of Tam; you can easily join in.
Every year the Gravity Car Museum has their open house at the top and traditionally offer refreshments and snacks for a small donation to the museum. Lots of history on display there for you to read and look over the old photos. After the run or ride a number of us go to the funky Mill Valley Coffee Shop ( Locust/Miller Av; about 3/4 mile down Miller Ave from Bus / Book Depot at Mill Valley Square). During the 1970’s this was the Tamalpa Running Club hangout after the run on Tam which started at the Mountain Home Inn).
12/27/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM at Warren’s garage gym ( it is likely raining this day). Get in your mobility work and the 5 x 12 Swings prior to the start of the Circuit. I will be heading to Sebastopol after the Circuit to visit my co-founder of Tamalpa RC, Gordon Stewart.
Deficit KB Sumo Deadlift / Wide Stance KB Sumo Deadlift
Left, “thread the needle” / Left, lunge Torso Rotations
Right, “Thread the Needle” / Right, Lunge Torso Rotations
Incline Push-Ups
Alt. Single Leg Hip Thrust/Bridges
Right, KB Clean & Press
Left, KB Clean & Press
Landmine Thrusters (Squat to Press)
O’Head Grip Plate Carry / Rack Carry
(If not raining, we’ll add Lateral Bar Dips and 2 x 6 Heavy KB Swings
Finish with 3 x 3-4 reps Deadlifts
12/28/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, Skips and Butt-Kicks run: 2 x 100 (100), Then Two Rounds of :
(200 (200) – 400 (200) -600 (200) – 400 (200) – 200 (200))……200’s run at mile pace; 400’s at sub 5K race pace; 600’s at 5K pace.
12/30/23 SATURDAY. There will be NO Saturday HR/XT/SPRINTS/SWINGS/CARRIES . I think too many folks are busy with Holiday gatherings and travel, Note, that we have the New Year’s RRGrade run or bike ( see below) . Weather leading up to Sat looked iffy as well which affects my fitness equipment; however don’t skip a two mile run warm-up followed by 8 -12 hill repeats on your own (the number of reps depends on your base. Mix up 15″, 30″, 1′ and 4′ reps.
1/1/2024 MONDAY. Our Annual RR GRADE RUN or MTN BIKE RIDE 8 Miles. 8 AM from downtown Mill Valley (on first part of Corte Madera Av just north of MV Market and across from City Hall). I’ll be driving up to the top parking lot with any duffel bags of clothing for those running or cycling up… more to be updated…
Those running as of Friday, 12/29: Kevin, Dave C, Judi, ( Lisa and Chris are hiking up & back from Mtn Home Inn),
Those cycling up as of Friday: TJ & Gary, Pam, perhaps Lorene,
KeesTraining 