Hi Folks,
Just back from a Cancun vacation with my daughter and son’s families consisting of ages ranging from 1.5 to 77 years in one place: not easy to do! The all inclusive resorts are a plus when you have infants to teenagers and the older parents: everyone can choose what they like with food choices and a selection of activities. It turned out that we had time to connect for an extended time we normally don’t do at home.
Looking ahead for workout groups social scheduled for Sunday, 4/27/25 from 4 pm to about 6:30 pm at Ounces Outdoors at the West side of Northgate Mall across from Kohls. We will have some overlap with a car group and music, but that ends at 5 pm. That gives us time to socialize. I hope to schedule in one of these social gatherings once per month from April on this year.
DRY CREEK ROAD WEST bike ride tomorrow near base of Lake Sonoma dam. Meeting at 9:45 AM in the large parking lot with picnic areas and rest rooms next to it. Take 101 north past Santa Rosa and take the Dry Creek Rd exit, go left at the stop sign and follow Dry Creek Rd for about 11 miles to the base of the dam area. Once you cross over the fast running creek from the spillway water; the parking lot will be on the left about half mile further. Ride is about 25 miles or any distance you’d like to do. We’ll exit the parking area, cycle about 5K south and take the Yoakum Bridge road to the right to cut over to DRY CREEK ROAD – WEST and follow it South for about 9 miles past rolling vineyards and many small wineries . Probably pick up lunch at Dry Creek Grocery Deli afterwards for lunch and beer.
4/1/25 TUESDAY. TEMPO pieces over flat to undulating small hills over dirt or paved terrain. The sub-6:30 pace runner will do a straight 20′ of tempo at 15k race pace. Most of the group will do a warm-up mile then:
6′ tempo @ 10K race pace – (1′ easy jog) – 10′ tempo (1:30 easy) – 8′ tempo , then easy run to finish.
4/2/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB TRAINING/DEADLIFTS – two rounds. 8 AM at Warren’s gym. Do resistance band mobility exercises, 50 KB Swings prior to the Circuit.
Deficit KB Sumo Deadlifts / PVC pipe or Weighted Bar O’Head Squats
Left Arm Standing Windmill / Resistance Band Press to Overhead
Right Arm Standing Windmill / Grip Plate Clean & Press x 5
Slam Ball Hip Bridges
Exercise Ball Transfers
BB Romanian Deadlifts X 4-5 reps
X 4 Right, KB Clean & Press
X 4 Left, KB Clean & Press
X 4 DGB Reverse Lunges
Landmine Russian Twists
R and L North-South KB Plank Drags / 21’s
1 x 15 KB Swings
Rack Carry / Farmers Carry
4/3/25 THURSDAY. SPEED-WORK on your local track (some of the group meet at COM track about 7:30 am. . After mile warm-up, 6 x 30 meter quick cadence pick-ups, skips,, and butt-kicks; then 2 x 100 (100). Thursday track sessions focus on leg speed and awareness for accurate pacing; Tuesday tempo runs simulate sustained runs to acclimate you to racing effort.
A gp: Two rounds:( (2 x 300 (100) – 2 x 400 (on 90″) – 1 x 600 (200))
B gp Two rounds: (2 x 150 (50) – 2 x 200 (200) – 2 x 400 (on 3′))
4/5/25 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/KB EX/TRAPBAR DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College (201 Seminary Drive of Strawberry/Mill Valley area). I’ll arrive about 8:40 to open chain gate to set-up the exercise stations and so you can park and do a warm-up. .
X 8 R/L Fwd Hip Circles / X 8 R/L DB Gorilla Rows.
2 x Sprint – 2 x Short
DB Burpee + Right / Left Plank Rows / X 10 DB Russian Twists
1/2 “A” – Sprint
X 12 DGB Sit-Up & Reach / Walking Lunges
Long
X 8 R/L Kneeling DB Presses / X5 R/L 1/4 Get-Ups
1/2 “B” – Sprint
Then it is on to the next whiteboard with the second half of the workout with sprints, loaded carries, KB swings, presses, mobility and deadlifts,
KeesTraining 