Hi folks,
Another full week of training and learning new mobility exercises and strength lifts.
WSJ article on Sister Marion Irvine , “Running Nun” is now out. If you are not on FB you can Google it and it will come up for you to read.
Update on 10/4/25 Sat HR/XT workout : it is a go so we’ll see you there!
Sandy and I have been riding sections of the SMART bike path from Petaluma SMART Station to Santa Rosa , and then the Santa Rosa Greenway Creek Trail– and it looks to be almost complete with a few short sections we need to cycle along a shared road/bike lane. We’ll have to take members from our workout group and show you all the route, now that we’ve found where we’ve gone off-course! It’s basically .5M from Petaluma station to start of the bike trail coming off Lakeview street. It’s 5M to Penngrove SMART Station. Note that there is a large market next to the Penngrove Station with deli, coffee sections and seating with tables outside. This seems to be the popular stop for cyclists from Santa Rosa, and Petaluma. Sectional maps you can download from the SMART path site.
World War II touching tribute: “In the town of Margraten, Netherlands is a 65 acre cemetery where 8,301 gravers of American soldiers who died liberating the Netherlands from the Germans. The land was gifted to the US after the war. Each of the American graves is adopted by a local family in the Netherlands as their own, and there is a waiting list to adopt a grave if a vacancy arises. Currently there is a 300 person waiting list to adopt one.” I’ve visited a number of war cemeteries in the Netherlands, but this one I will go to the next time Sandy and I visit family there again.
9/30/25 TUESDAY. TEMPO on dirt or paved terrain and a fast course. After the warm-up mile you’ll run two tempo pieces at 10K race pace with short jog interval between. Hold that steady no-break effort for the time periods.
10′ tempo (2′ easy jog) – 10′ tempo.
10/1/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in the warm-up mobility routine, 50 Swings prior to Circuit .
25# Slam Ball + weighted vest Hip Bridges
Left KB Kneeling Windmills
Right KB Kneeling Windmills
X5 R/L DB 1- Rows bracing on step-up box
Wipers
L/R Kneeling Hip Lifts to red plates
DBL KB Swing Clean to Rack; R/L Press x 1. Repeat
DB or KB Russian Twists
Deficit KB Sumo Deadlifts
Weighted Bar 21’s
X5 R/L Med Ball throws to Kees
KB Waiters Carry/ Farmer Carry
Finisher: 3-4 x 34- reps Deadlifts or Trap Bar Deadlifts…( ask me how to activate the lats with resistance band exercise. )
LEG STRENGTH a few of the best exercises to develop those legs and butt muscles:
Barbell Front Squat or DBL KB Front Squat – Bulgarian Squats R/L for unilateral leg development – Trap Bar Deadlift – Leg Press. It’s imperative to build and keep strong legs for during later years, back health, and sports.
10/2/25 THURSDAY. SPEED-WORK at your local track. Run mile warm-up, skips, high knees, butt-kicks, 6 x 30 meter pick-ups. Ask me about the all in one “Spiderman” stretch for quick mobility warm-up.
A gp: 2 x 100 (100) stride – outs, then: 4 rounds of: ( 600 (200) -400 (on 2′) – 200 (200))
B gp: 2 x 100 (100) strid-outs, then: 3 rounds of: ( (600 (200) – 400 (on 2:30 or 3′) – 200 (200))
As always, a short cool down run after the workout followed with stretching while legs are warm.
10/4/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/SWINGS/ DEADLIFTS. ( I will be there tomorrow with a bit less heavy equipmant) See you there!
9 AM Drive yup to Lot “C” of the Seminary College ( 201 Seminary Drive, Strawberry /Mill Valley area)…Weather looks to be warming up; LMK if you are coming by TH night.
Joining in so far are: Karen, Denise, Gina, Zahra, Shirley,
not joining in: Tom & Elizabeth, Kevin, Andy, Paula , Judi won’t be at workout on Saturday.
KeesTraining 