Hi Folks,
Looks like Tuesday, Wednesday, Friday and Saturday will be rain-free; some rain on Thursday. Saturday looks good for that all-around fitness session at the Seminary College. Note that the SATURDAY WORKOUT includes a solid workout for non-runners where you’ll learn mobility, strength , loaded carries, KB swings, KB Clean & Presses, Deadlifts and more to build a strong structural foundation for daily living and sports. The four exercise stations and hill repeats are on separate board from the second half of the workout.
11/18/25 TUESDAY. TEMPO RUNS done at 10K race pace effort interspersed with brief breaks. You’ll run this high aerobic steady pace running over flat to rolling terrain. It’s always a controlled steady pace effort with few breaks to simulate racing. After the warm-up mile you’ll do a:
10′ tempo piece (1:30 easy) – 12′ tempo, then a recovery run to the finish of the workout.
11/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Do mobility warm-up, followed by 50 KB Swings prior to Circuit.
Slam Ball + Weight Vest Hip Thrusts
R/L Prone DB Arm Lifts Over Pad
Right, Elevated Leg Side Adductor Stretch / Left, Elevated Leg Side Adductor Stretch
X 8 -10 R/L KB Gorilla Rows
Incline Push-Ups
Side Steps Over BB
Weighted Plank
X5 R/L Split Squats
10# Plated Straight Arm Pullover on Orange Roller
Deficit KB Sumo Deadlift
DB Hammer Curls
X7 R/L DB Reach + Torso Rotation Lift
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps…………more to come for home workout if you cannot attend
11/20/25 THURSDAY. SPEED-WORK at your local track. Some members meet at 8 AM in the free dirt PE parking lot for warm-up run, ending up at the track. Get in your skips, butt-kicks, 6 x 30 meter quick cadence pick-ups. You’ll be running repeat 400’s at 5K pace ( no faster) which includes about a 30-45″ recovery between each 400. The goal here is to learn and to eventually “feel the pace” and run the 400’s within 1″-2″ consistently without having to rely on a watch. Running 5K race pace is a high, but controlled aerobic effort, that accumulates after lap six; so it is okay that the first several laps feel “comfortable”. 2 x 100 (100)
A gp: ( for sub 6:15 pace group)….12 x 400 (on 1:30-1:35 including the 400 time). Tip; check your 200 meter split to see if you are on correct pace that you can adjust as needed.
B gp: ( for 7 pace to 9′ pace runners); 8 x 400 (on 2:15 (for 7′ pace runners), or 2:30 ( 8′ pace gp), or 3′ (for 9′ runners).
11/20/25 SATURDAY. HR/XT/MOBILITY EXERCISES/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/ MV area). I will open chain gate about 8:40 am to set up the workout; you can park in Lot C and do warm-up run.
so far joining in: Denise, Andy, Paula, Robert !, AJ, Judi, Ingrid, Shirley, Michelle, Tom , Elizabeth.
(Teresa, encourage your husband to come ; will be low key start on first day and no judging)
KeesTraining 