Week of 3/10/25: Workouts this Tu/Wed/Th/Fri/Sat.

Hi all,

To Santa Cruz:

Sandy, Sister Marion and I stopped by Duarte’s Restaurant in Pescadero for lunch on our way to Santa Cruz (was very busy!). After lunch of their famous artichoke soup and seafood I took the opportunity to cycle the rest of the way from Pescadero to Soquel, just south of Santa Cruz, to the location of the Dominican Nuns’ vacation house overlooking the ocean breakers. Always a treat for us.

The ride in the southerly direction was especially beautiful this time with the miles of oxalis yellow flowers, mustard, and canola on both sides of the Highway One: the vibrant yellow stretched in large swaths against a background of green. This is the time to see coastal route so colorful after all the rains. Cars were also pulling to the side of the road just south of Half Moon Bay to walk in and stand in the many acres of mustard plants taking photos of the intense yellow growth: absolutely stunning display Nature at its best! (Some photos to follow.)

3/11/25 TUESDAY. TEMPO training pieces over a flat to undulating course on dirt or pavement terrain at a controlled high aerobic pace, i.e. 10K to 15K race pace. After the warm-up mile:

8′ tempo (1′ easy) – 8′ tempo -(1′ easy) – 6′ temp and run to finish easy.

3/12/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym. ( I have the Circuit Station Cards there for you). Two rounds of the Circuit after the 50 KB Swings; finish with 4 x 4 Deadlifts. Minimize talking during the Swings and Circuit, of course: need to focus on technique and controlled breathing.

3/13/25. THURSDAY. SPEED-WORK at your local track facility. Develop and maintain your leg speed though you may be training for Dipsea: it requires the complete package of hill running strength, long run, stair run practice, mobility exercises, and tempo sessions to get through that race course successfully.

3/15//25 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS/ KETTLEBELL EXERCISES/DEADLIFTS. 9 AM at Olivet Seminary College (in parking lot “C”) 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:35 am to set up and to give time for your wam-up.

X8 DBL DB THRUSTERS / DB KNEE TUCKS…. (Sprint – Short – 1/2 “A”)

X 10 DB GORILLA ROWS / X 10 R/L DONKEY KICKS (1/2 “B”)

X 6 R/L BULGARIAN SQUATS / DB “GOOD MORNINGS” (2 x Short – Sprint)

X 8 DB PLANK DRAG / X5 DBL DB SQUATS (Long) (Long)