Hi Folks,
The cold weather continues so we all need to figure out the best training apparel to handle training outdoors. One of the cold Holiday Season outings you can check out was written up in the Sunday Chronicle, is to take the SMART train to Windsor, then go sightsee all the Christmas theme displays, places to buy food and drink. Take the SMART train for visiting with or without your bikes make for fun adventures during this time of year. Take a morning to ride the SMART train to say Cotati then bike it back to your starting point be it SMART , Atherton, Novato or Civic Center.
TRAINING TIP It’s good for your body and head to do a good portion of your training outdoors; especially with the additional challenge of fog, cold, overcast weather – and to deal with the discomfort. I grew up in a family that considered staying inside all day an unhealthy thing to do (typical of a good number of Europeans): you need the fresh air from the outdoors to give your body a boost. We had family hikes on Mt Tam or in Bear Valley on weekends often in the rain followed by a reward of a hearty soup, cheese and bread. The kids might have complained, but we all felt better for it afterward. Physical discomfort is okay; taking the easy way out is not always desirable for growth.
During the early ’60’s I was the only young person riding the bike to school which did involve cycling from Tamalpais HS into Mill Valley, then the two mile challenge up Summit Ave to our home which was level with the Mt Home Inn. It took somewhat of a firm resolve to tackle the climb every day, but once I got into my rhythm and pushed it non-stop up to the Walden Ln turnoff the distance took care of itself. After my high school years many kids across the country were biking to school: became accepted.
However, during the last few years the advent of the motorized bike; particularly those bikes without pedal assist has taken away for young people to get in any exercise by cycling: it’s too easy. My biased opinion is that young people under 21 should have regular bikes requiring leg power. The motorized throttle bike ridden by many youngsters without coming sense has brought increased business for orthopedists. I encourage parents to keep kids on regular bikes, a bit of physical discomfort is good and the fitness benefits are far greater. A bit of “suffering ‘ is okay. I don’t see the need for parents to feel they have to get their kids an e-bike or more specifically a e-motorized bike that lead to more accidents: a bit of physical effort is good for physical development and stronger mindset. No need to make it too easy or dangerous to get around during the teenage years.
Those exercise outdoors have a good compliance rate; therefore, I have our Wednesday and Saturday workouts outside. Participants find that dealing with the discomfort of bad weather builds strong willpower and the satisfaction of completing a good workout session. Make a point to either take a walk, run, or a bike ride. It also makes the coffee and food reward after taste so much better. Try incorporating some strength training on alternate days with simple ways to get started by carrying out DB or KB Farmer Carries, Rack Carry and Waiter’s Carry each for a minute prior to adding the next level of strength moves such as deadlifts, incline push-ups on the edge of the kitchen sink and squats. Takes just a few minutes!I
I’ll introduce the “Dead Hang” exercise in this Wednesday’s Circuit and listed the benefits of hanging from the pull-up bar in last week’s post. We’ll have the group begin with a 20″ hang or more until you can do the exercise for two minutes. It’s not an easy exercise but we can modify the hang with support from underneath.
12/9/25 TEMPO run pieces interspersed with a brief slow jog in between for a brief break from the high aerobic pace. After the warm-up mile up the pace to 10K race pace effort running over flat to rolling terrain. Tempo workouts simulate racing by
10′ Tempo ( 1:30 easy pace) – 10′ tempo; then finish easy run to the finish of the workout.
12/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility warm-up, 50 KB Swings prior to the Circuit.
25# Slam Ball + weight vest Hip Thrusters
Left, Spiderman Stretch / Left Donkey Whips
Right, Spiderman Stretch / Right, Donkey Whips
*Slant Step Goblet Squats x 5 ( a helpful squat for the knees, the Vastus Medialis benefits; less knee pain)
Exercise Ball Transfer
Incline Push-ups
” Dead Hang” beginning for 20″ and gradually building up to two minutes. ( I list the benefits of hanging from a pull-up bar in last week’s post)
R/L x5 Kneeling Hip /Leg Lifts onto Red Weight Plate
DBL KB Clean & X5 Standing Presses
Deficit KB Sumo Deadlifts
R/L DB “Hammer Curls”
2 x 6 Heavy Swings
Rack Carry / O”Head Grip Plate Carry
Finisher: 3 x 3-4 reps Deadlifts
12/11/25 THURSDAY. SPEED-WORK on your local track. After the mile warm-up run, get in 6 x 30 meter pick-ip quick cadence short runs, skips, butt kicks. 2 x 100 (100) strikeouts.
A gp: 6 x 800 at 5K pace (200 easy jog recovery)
B gp: 4 x 800 (200 easy).
12/13/25 SATURDAY. HR/XT/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College ( 201 Seminary Dr, Strawberry/MV area). I will arrive about 8:40 AM to open the chain gate into Lot C so you can park and do your warm-up prior to start.
LMK if you will be joining in:
KeesTraining 