Hi Folks,
“Winter Wander” live Holiday Concert thisFriday (12/19/25), with Percussion and Narration will be held at Studio Fourth Street (1569 Fourth Street) at 6 PM. One of bike tour leaders, ALLEN BIGGS gave the heads up for this annual music event and will feature Allen doing percussion, his wife Kathy Marshall on violin, along with other fellow musicians. The event is indoors, tickets are $25 per person.A good number from our workout groups are going to be there.
A break Samuel Taylor Park during our Friday morning ride with Kevin, Allen, Sandy and Adam. Sun was out for a good portion during the ride!
Those Extra Workouts: This will be the last week of solid workouts until; then we there will be days missed with Christmas week. I will post some sample HOME WORKOUTS for the times you cannot make a Wednesday or Saturday group sessions. I suggest you keep several pairs of dumbbells (Women: 10#, 12#, 15# to start with) and at least 3-4 kettlebells ranging from 18-35 pounds to be able to carry out light presses (press movement), cleans (back/hip), swings(hip hinge) and leg work such as Goblet Squats or KB Front Squat. ( Think Christmas request for purchasing equipment!) . Look online locally, e.g., “neighborhood” or E-Bay for equipment that so many people are unloading because they’re not being used! Strength equipment won’t wear out – and you can tell your kids, “Someday this will all be yours!” Adding short workouts on Mondays, Tuesdays or Thursdays are appropriate because shorter and more frequent workouts are practical for those over 50 years, will help to build and maintain muscle weight and bone density.
HOW? The extra sessions can be as simple as two sets of 2 x 12 KB Swings and 2 x 5-10 Incline push-ups against the kitchen sink; or, 2 x 8 DB/KB Suitcase Deadlifts, 2 x 8 Forward Stance One ArmDB or KB Rows, plus a one minute plank. The goal is to acclimate your body to another day or two sessions in a week without overwhelming the muscle workload or time commitment. Can easily get in a few sets in the morning prior to heading off to work. Consistent short workouts will pay off!
Stand Alone KB Routine: “KB Clean & Press” with this format: (1,2,3) i.e., 1 Clean & Press with Right side, 1 Clean & Press with Left side; then 2 reps on the right/2 reps on the left; finally 3 reps with the left followed by 3 reps. A brief break here; then repeat one more round. with left & right hands.
Looking ahead: New Year’s Day morning: Our annual RAILROAD GRADE RUN or MOUNTAIN BIKE RIDE from downtown Mill Valley (in front of City Hall on Corte Madera Av’s crosswalk) to the top of Mt. Tam’s parking lot for 8.1 miles. This course begins with about a mile of road until your reach the beginning of the official fire road that continues the rest of the way with a steady 5-7% grade to the top. When you reach West Point Inn, it’s 1.5 miles to the summit.
Years ago of offered a free breakfast at the former Tamalpa Runners’ post Saturday morning Mt. Home Inn run: the Mill Valley Coffee Shop (Miller Ave/Locust Ave) to those who broke one hour running from the bottom to the top! When I hosted the course as an under the radar race, eight of us broke one hour benchmark. As interest grew in the time goal; I’ve had to come up with 40-49 times, 50-59 times and 60+.(I’ll have to find those times).
HOW? I drive a vehicle with participants’ duffel back of jackets, change of clothing to the top of Mt.Tam parking lot and provide a ride down for those who want to avoid the long downhill run back to Mill Valley. On that same morning, from 11 am on the Gravity Museum is open to the public historical memorabilia, photos, old film from when the steam engines hauled the gravity cars to the top and the public could ride the gravity cars down the mountain. All that stopped after the fire of 1928. You’ll see hikers and runners arriving to the top from 11 am on to check out the displays.
(I’d still like to make this an official historical run up Mt. Tam; a unique theme and one of the few ascent only races in the country.)
12/16/25 TUESDAY. TEMPO RUN at threshold pace at about 10K race pace, i.e., a controlled high aerobic pace interspersed with short job breaks. After the mile warm-up run up the pace for :
9′ tempo (1:30 easy jog) – 7′ tempo (1′ easy) – 6′ tempo; then run to finish of workout.
12/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 am at Warren’s gym . Get in your mobility warm-up and 50 swings prior to the circuit. ( Same as last Wednesday’s workout)
12/18/25 THURSDAY. SPEED-WORK at your local track. Some meet at 8 am in dirt PE parking lot at COM for the warm-up mile then run the 6 x 30 meter pick-ups, skips and butt-kicks.
A gp ( sub 6:30 pace): 1000 @ 5M pace (200) – 800 @ 5K pace) (200) – 600 @ 5K pace (200) – 2 x 400 (200) – 2 x 200 (200) faster.
B gp: 3 rounds: (600 at 5K pace (200) – 400 @ 5K pace) (200) – 200 @ mile pace) (200))
12/20/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB LIFTS/ DEADLIFTS.
A change in venue due to expected rain for Saturday. We’ll be working out at Warren’s gym, 9 AM located two blocks from the Civic Center. (148 Madison AV, San Rafael). Take N. San Pedro Rd, head East for two blocks, left on Jefferson, go to end of block, right on Madison Av; 4th house on right. gym is in back.
Joining in so far: Andy, Paula, Danny, Judi, Shirley, Tom, Elizabeth, Karen
X5 R/L Elevated DB Plank Row on Bench
X 5 R/L Kneeling One-Arm Torso Rotations
Slant Board Goblet or Plate Squats
Incline Push-Ups
Exercise Ball Transfers
Dead Hang
X5 DB Romanian Deadlifts – slowly
Weighted Plank
X 4 R/L Hurdle Rotations
Deficit KB Sumo Deadlifts
Finisher: 3-4 Sets of 4 reps Deadlifts or Trap Bar Deadlifts
KeesTraining 