Week of 3/3/25: Workouts Tu/Wed/Th/Saturday.

Hi all,

Ten of us had a delightful ride in the Napa Valley; more specifically on Silverado Trail during the running of the Napa Marathon. Runners ran past many vineyards filled with rows of mustard between the vines. The ride was extra special due to NO CAR TRAFFIC permitted on this only day of the year. It turned out there was no rain during our outing, enjoyed a quiet ride and cheered on the runners as they made their way from Calistoga south to Vintage HS in Napa. We followed up the ride with a group lunch: a delightful day!

Mustard makes for bright yellow vineyard rows.

Runners just crested the hill at mile 20 then tackle the LONG straight section!I remember these next two mile stretch to 22.5 mile turn-off at Oak Knoll Ave.

3/4/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K-10M pace: a controlled but quality pace. After the warm-up mile: 12′ tempo (1:30 easy run) – 12′ tempo; then run easy to finish of the workout.

3/5/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 am at Warren’s gym. Get in your warm-up and shoulder mobility resistance band routine, 50 swings prior to the doing two rounds of the Circuit.

PVC or Weighted Bar Behind Neck Presses

Kneeling Right Leg Horizontal lifts over block or kettlebell / Thread the Needle

Kneeling Left Leg Horizontal Lifts over block or kettlebell /R/L Kneeling DB Arch Reach X4

Incline Push-Ups

Exercise Ball Prone R/L Leg Lifts / Seated DBL DB “Y’s”

Wipers

DBL KB Push Presses x 5

Deficit KB Sumo Deadlifts

DGB Sit-up & reach

Weighted Bar 21’s

1 x 25 reps KB Swings / KB R/L arm Figure 8’s

Rack Carry / Farmer Carry

Finisher: 4 x 4 Deadlifts

3/6/25 THURSDAY. SPEED-WORK on your local track. A number of the group run at the COM about 7:30 AM. After the mile warm-up from dirt parking lot at COM, 6 x 30 meters on the track then: Distance “Breakdown” workout :

A gp: 2 Rounds of: ((1000 (200) -800 (200) – 600 (200) – 400 (200) – 200 (200))

B gp: 600 (200) – 2 x 400 (on 3′) – 2 x 200 (200) – 2 x 150 (50) – 2 x 100 (100)

3/8/25 SATURDAY. 9 AM at Olivet Seminary College (201 Seminary Dr, MV/Strawberry area). So far weather looks to be good for an inspiring workout! I’ll be there 8:40 or earlier to set up and so you can get in warm-up. Should be in full Dipsea prep with hill repeats, leg strength and mobility work along with loaded carries.

LMK if joining in: Elizabeth, Tom, Judi, Denise, AJ,

Alt R/L Leg Raise V-Ups between Arms / R/L X 6 “Bird Dogs”

Sprint – short – 1/2 “A”

X 8 DBL DB Plank Row, Clean & Press

1/2 “B”

Bent Over DB Read Deltoid Flyes / X8 R/L Front Step Down Foot Touches

2 Short – Sprint

X5 L/R DGB Reverse Lunges / X 8 R/L Muay Thai Side Planks

then it is on the next white board workout with sprints, loaded carries , kettlebell lifts.