Hi Folks,
Busy week ahead for me trying to finish up taxes; no last minute filing this year! We have overcast but good training weather all week including our Sat HR/XT workout. Note, that we include a new mobility, lifting, or stretching at the Wednesday and Saturday workouts. I’ve observed that maintaining my full range of motion (ROM) is a challenge and requires consistent attention.
Friday, 2/28/24 is No-Shopping ‘Economic Blackout’ day during which no on-line purchases are made, but you can do cash at your local family shops.
Our NAPA BIKE RIDE, Starting in Yountville: A cloudy week ahead and likely a bit of rain is forecast for Sunday (3/2/25); the day we planned for our bike ride on Silverado Trail. I can’t get a read on the weather, though weather reporters all use the same source for weather outlooks. It looks to be about .15-.30″ of rain from Saturday night into Sunday (6 am) for that day, which should be okay for the ride, though some of the group will pass on it. We’ll leave it up to you to join in or not.
This is the ONE DAY THAT THERE ARE NO VEHICLES on Silverado Trail, perfect for cycling, because the Napa Marathon will be in progress with the runners going South from Calistoga at 7:30 am to Napa’s Vintage High School. The marathoners will turn off Silverado at about 22.5 miles point of the marathon course onto Oak Knoll Ave crossover road.
Marathon day is a perfect day for a safe quiet ride and your pick of any distance you are comfortable with. We meet at the north end of Yountville (Madison exit off Hwy 29; then first left and a block to the park); we park by the little community park at the north end of town. Some will meet at 9 am so they can see the lead pack of runners; others will come at 9:30 or 10 am – up to you. We’ll see each out on Silverado trail, I’m sure. I hope to be there about 9:30 with Eric and his etrike.
We’ll cycle the two miles on the Yountville Crossover to Silverado Trail which is about the 18.25 mile split of the marathon course. (you’ll see the marathon / half marathon mile markers in the south bound bike lane). We cycle north against the flow of runner, then turn around when we reach the latter part of the marathon field and head south towards the Oak Knoll Ave crossover road. Then we’ll ride West across the valley, cross Hwy 29 at the light, and take the four miles Vine Trail bike path back to Yountville. We usually follow-up with lunch nearby or BYO lunch to eat at the park.
SATURDAY’s outdoor morning workout with hill repeats, loaded carries, kettlebell lifts, sprints and deadlifts should be a go because the light rain comes in Saturday night.
AMAZING DEPTH IN MARATHON TIMES DISPLAYED at OSAKA MARATHON: Despite the windy conditions and snowing during the last six miles, four runners broke the former CR of 2:05:37! Four ran under 2:06:00, 21 runners broke 2:09:00, 33 broke 2:10 and 43 broke 2:11:00 , i.e. under five minutes per mile! The race served as a qualifier for Japan’s runners looking forward to participating in Tokyo World Championships: it required running sub 2:06:30!
2/25/25 TUESDAY. TEMPO run over flat to undulating road or dirt terrain to practice holding a high, but controlled 10K race pace to simulate a distance road or track race. After the warm-up mile run: 10′ tempo (1:30 easy) – 6′ tempo (1′ easy) – 4′ tempo then run to end of workout .
2/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. After your shoulder strap stretches, halos and goblet squats you’ll do 50-60 KB Swings; then two rounds of the circuit. You’ll Finish with 3 x 3-5 reps of deadlifts.
PVC or Weighted Bar Behind Neck Presses x 6-8 reps
Hip Bridges / Elevated Heels DB Squats x 5
Kneeling Straight Leg Horizontal Swings over Block / Elevated Toes DB Squats x 5 (hips)
Incline Push-ups
DBL DB Seated Bench “Y’s” with 45 degree angle raises x 6 (shoulders)
Wipers
Heavy KB Bent Rows x 6 (Back)
DBL KB Clean & Push-Presses x 5
Deficit KB Sumo Deadlfts
180 degree Landmine Rotations
Weighted Bar 21’s
KB Figure 8’s (core)
Rack Carry / Farmer Carry
Finish with 3 x 3-5 reps BB deadlifts or Trapper Deadlifts
2/27/25. THURSDAY. SPEED-WORK at your local track. About 7:30 am there are usually members of the group doing the workout. Group energy helps! After mile warm-up, 6 x 30 meter pick-ups:
A gp: 200 (200) – 400 (on 1:30 or 2′) – 600 (200) – 1000 (200) – 600 (200) – 400 ( on 1:30 or 2′) -200 (200)…….(600’s at 5K pace, 1K at 10K race pace)
B gp: 2 x 100 (100) – 200 (200) – 300 (100) -400 (on 2:15 or 2:30) then do 300 (100) – 200 (200) – 2 x 100 (100)
3/1/25 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/KB TRAINING/DEADLIFTS. (I may cancel if it is raining in the morning. (More tba). 9 AM in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:35 so you can park and get in a short warm-up run.
X8 DBL DB Clean + Thrusters / X 5 R Lunge Torso Rotations
Sprint – Short – 1/2 “A”
X8 Back Kneeling Hip Circles / X 12 DGB Sit-up & Reach
Long
X 8 Hip Bridge DBL DB Presses / X 5 R/L “Thread the Needle”
1/2 “B”
Walking Lunges / X 6 R/L “Iron Crosses”
2 x Short – 1 Sprint
Then on to the second half of the workout with Sprints/ Loaded Carries/ KB Swings/ Clean & presses / Deadlifts.
Current administration Cost facts in Washington in month one:
Trump cost the taxpayers 10.7 million dollars playing golf in his first month in office (based on 2017 costs; much higher now). He golfed every weekend since taking office. He’s on pace to spend over $100 million dollars in 2025. Each trip to Mara-Lago costs $3,383,250.
It has to be an expensive and a logistical challenge each time any President goes on the mover
KeesTraining 