Hi Folks,
We’re in for a good weather week for outdoor training and Dipsea preparations. Those of you who need a shot in the legs to boost your hill training; come join our Saturday Hill Repeats. There I’ll have a whiteboard with key exercises in between hill repeats; a second whiteboard with sprints and loaded carries to build a strong runner’s frame so that your frame will be ready by race day comes around in June. You’ll need strong legs, frame and fitness to successfully get through the Dipsea: a demanding trail race course with steep up and downhills along with poor footing. ( See: Sat HR/XT below for details)
Mark down 4/27/25: Note that our next social gathering for our workout groups, Tamalpa members and friends will be on 4/27/25 from about 4-6:30 pm at OUNCES OUTDOORS ( OO) located on the west side of the Northgate Mall, across from Kohl’s. It provides a covered meeting area, (with protection) an outdoor bar, a simple menu; plus covered parking close by..I look forward to seeing a good number of you there,
4/8/25 TUESDAY. TEMPO runs to hold sustained efforts which simulate racing but at a controlled 10K to 15K race pace effort. After the warm-up mile:
10′ tempo (2′ easy run, but not too slowly) – 10′ tempo followed by a moderate pace to the finish of the workout.
4/9/10 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/KB TRAINING/DEADLIFTS. Two rounds of the Circuit after 50 KB Swings; finish with deadlifts.
Deficit KB Sumo Deadlifts / PVC O’Head Squats
Left, Kneeling Straight Side leg Raises / Left Half Kneeling Side Leg Windmills
Right, Kneeling Straight Side Leg Raises / Right, Half Kneeling Side Leg Windmills
Incline Push-Ups
DB Bent Arm Pullovers
Two-Way Rotation With Weight Bar / Opposite direction
BB Bent Row
Resistance Band Face Pulls
Kneeling Alternating Leg Lifts Onto Weight Plate or Step
DBL KB Clean & Alternating R/L Press- repeats
21’s / Weighted Plank
1 x 15 Swings
Farmer Carry / Rack Carry
Finish with Deadlifts.
4/11/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, butt-kicks and skips. Then 2 x 100 (100) . For a workout we’ll do the “5K Predictor” which gives you a very close approximation for your 5K race time (bring paper or 3 x 5 card to write down each 1600 meter time.
3 x 1600 and take exactly only ONE MINUTE recovery time between each 1600. Average the three 1600 times and multiply by 3.125 and you’ll have your very close approximation for 5K race time. This exercise has you pay attention to even pacing – and not to go out to fast on the first 1600; you’ll want to run each one as evenly as you can.
4/12/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/ XT/LOADED CARRIES/ SWINGS/ DEADLIFTS. 9 AM. In lot C at Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area.
KeesTraining 