Hi Folks,
9/12/25, Friday update: NO Sat HR/XT for 9/13/25! Next time.
Sunday, Sept. 14: Our social gathering for Tamalpa Runners, workout groups, and to honor SISTER MARION IRVINE who passed away on Saturday, August 30th. It is a good idea for us to get together and revisit friends we haven’t seen for a period of time.
9/9/25 TUESDAY. TEMPO run pieces with short recovery jogs. After the warm-up mile, pick up the tempo pieces to 10K -15K race pace effort over dirt or paved terrain,
12′ tempo (1:30 easy) – 6′ tempo (1′) – 5′ tempo , then run to finish easy.
9/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises prior to KB swings and the Circuit.
R/L 1-Arm KB Deficit Sumo Deadlifts
Hip Bridge DB Pullovers / Left Side Lying Res. Band Hip Circles
Elbow Plank with R/L Fwd/back DB Drage/ Right side Lying Band Hip Circles
Incline Push-Ups
Slam Ball Hip + 25# Vest Hip Bridges
Wipers
Res. Band “Face Pulls” x 7
Grip Plate Clean & Press
Heavy R/L DB KB Gorilla Rows
Weighted 21’s / DB Hammer Curls
X6 R/L Kneeling DB Wood-chops
Farmer Carry / Rack Carry
Finisher: 3-4 x 3-4 reps Deadlifts 30 meter quick step pick-ups, high knee skips, butt kicks :
9/11/25 THURSDAY. SPEED-WORK on your local track; COM in Kentfield for our locals. Some of the group meet at 8 am in dirt lot, do warm-up run, then on the track:6 x 30 meter pick-ups, skips, butt-kicks, then 2 x 100 (100)
A gp: the sub 6:30 pace group: 2 x 200 (200) – 2 x 400 (on 2′ or 2 :15) – 1 x 600 (200) at 5K pace – 2 x 800 (200) – 1 x 1000 then easy 400 jog recovery.
B gp: 2 x 150 (50) 2 x 200 (200 – 5 x 400 (on 2:15, 2:30 or 3′) .
9/13//25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. Workout is CANCELLED for this day; too many people away this weekend. We’ll likely have it next Saturday (9/20) and a couple of new people will join in.
KeesTraining 