Week of 9/1/25: Workouts this week for Tu/Wed/Th/Sat. Sister Marion Irvine, Tamalpa Running Club turns 50,and upcoming social event on 9/14/25

Hi Folks,

I’m late getting this week’s workouts on the blog: had problems with user names and passwords! I will updating each day this week

One of our more famous Tamalpan and nationally ranked Women’s runner, SISTER MARION IRVINE passed away last Saturday at the age of 95 1/2 at the Dominican Convent’s care facility. in San Rafael. (more to come)

Tribute to Sister Marion Irvine: There will be a Mass, tribute and reception on Sept. 21st, 2 PM in the Athletic complex of Dominican University’s Conlan Center (1475 Grand Av, San Rafael). There will be a reception after. This makes it possible for so many to attend from the running community, Social Justice, family, the academic community, and the many friends she has made along the way.

This last month, our Tamalpa running Club celebrated its 50th anniversary and was featured in an article in the IJ newspaper (9/1/25). Allie Kegley, one or our younger and enthusiastic members wrote up the piece commemorating the milestone

Mark the Sunday, 9/1/4/25 date in your calendar for the next Tamalpa and Kees’s workout group members for a social at OUNCES OUTDOORS from 4:30-about 7 pm.( located on west side of Northgate Mall across from Kohl’s; there is plenty of parking around the mall complex.. We are scheduling these monthly gatherings to keep in touch with your running and workout member friends . I will be bringing photos, articles on Sister Marion’s remarkable running accomplishments and all that she did in other fields.

9/2/25 TUESDAY. TEMPO run pieces for those who did not race yesterday ( Labor Day). After the warm-up mile you will run the tempo pieces at 10K race pace, i.e., controlled but high aerobic effort. If you raced on Labor Day, do an easy short recovery run.

10′ tempo (1:30 easy run) – 10′ tempo, then run to finish of workout.

9/3/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Immediately upon arriving get in shoulder and hip mobility exercises , your 50 KB swings prior to the Circuit.

KB Sumo Deadlifts

Left Bird Dogs / Left Backward Hip Circles

Right, Bird Dogs / Right Backward Hip Circles

Incline Push-Ups

Slam Ball Hip Bridge + Weighted Vest

Modified Wipers with Bent Knees to Bar

Heavy DBL DB or KB “Gorilla Rows”

Resistance Band Lying “I – Y – T’s on R/L sides

Landmine X 5 R/L Fwd Stance Shoulder Presses

Weighted Bar “21’s” / DBL DB “Hammer Curls”

KB Figure 8’s

Farmer Carry / Rack Carry