Hi Folks,
I’ll be updating when I can as we head out watch the grandkids for three days.
Looking ahead: 4/27/25 Sunday, 4-6:30 or a social gathering for our workout groups, friends and Tamalpa members at Ounces Outdoors (5800 Northgate Drive) located on the West side of Northgate Mall across from Kohl’s . It’s located outside with partial covering on the sides and overhead to keep out wind; they have an outdoor bar and simple menu for snacks and meals. The goal is to give our workout group members time to connect and socialize. The goal is to have it set up as a monthly goal during our good weather months.
5/3/25 SATURDAY. BIKE AROUND THE BUTTES 20M/40M/71M/100M options over flat mostly flat courses. Starts at Sutter area near Yuba City. The 40 miler rides the loop around California’s “Smallest mountain range”; the 71 miler was designed to offer a distance between 100K and 100 miles. You can even sign-up a good week before the events, so you have time. Most of us stay in Yuba City and takes about 20 minutes to get to the start where riders can park at the HS Parking lot. . A BBQ and refreshments follow the rides. Check their web site for more details.
5/3/25 SATURDAY. WINE CENTURY 100M/100K/50K is more local in the Santa Rosa /Healdsburg area with many parking spots at the Kaiser Hospital facility. It’s the best organized ride event with good directional markings, aid stations, nice courses and a wonderful post-ride lunch. This one requires pre-reg; it may be filled already so check it out immediately! Some of our workout groups will participating in both May 3rd events.
4/15/25 TUESDAY. TEMPO pieces run at a high, but controlled aerobic pace with short jogging pauses between bouts. After the warm-up run:
7′ tempo (1′ easy jog) – 8′ tempo (1′ easy) – 7′ tempo; then run to the finish.
4/16/25 WEDNESDAY. STRENGTH TRAING CIRCUIT/SWINGS/ MOBILITY/DEADLIFTS.. 8 AM at Warren’s gym. The exercise stations are there for your circuit workout.
4/17/25 THURSDAY. SPEED-WORK at your local track. After your “5K Predictor” last week, we’ll return to shorter intervals to emphasize leg speed and CV fitness. After the mile warm-up, 6 x 30 meter quick pick-ups:
A gp (sub 6:30 pace gp): Two rounds of: (( 4 x 200 (200) – 4 x400 (on 90″) run at 5K pace))
B gp: Two rounds: ( 2 x 100 (100) – 2 x 200 (200) – 2 x 400 (200))
4/18/25. SATURDAY. HR/XT/MOBILITY/SWINGS/LOADED CARRIES/TRAPBAR DEADLIFTS. 9 AM. in lot “C” of the Olivet Seminary College on 201 Seminary Drive, Strawberry/Mill Valley area. I’ll open the chain gate about 8:40 to set up the exercise stations and so you can park in the lot and do your warm-up.
Please text me if you will be attending the workout by Friday.
X* R/L Kneeling Fwd Hip Circles / X 10 DBL DB Thrusters
3 x Sprint – 1 x Short
X 10 DGB Sit-Up and Reach // X6 R/L Kneeling Leg lifts
1/2 “A”
X8 DBL DB Front Squats / X8 R/L Standing Presses
Long
X6 R/L Elevated DB Split Squats / X10 Hip Bridge with DBL DB Presses
2 X Short – 1 x Sprint
Then go to the next whiteboard for the second half of workout with sprints, loaded carries, swings, KB lifts; then finish with Trap Bar Deadlifts and resistance band “crab walks”.
KeesTraining 