Hi Folks,
We’ll be away during Christmas week and the weather will be a challenge for outdoor workouts, but you can make use of indoor training facilities rowing and spin classes. I’ll be posting some workouts once I’m at the grandkids’ home.
12/23/25 TUESDAY. TEMPO runs to mimic sustained runs at a high controlled aerobic pace. Today will be wet so I’m going to have you run a steady 20′ tempo piece at 10K race pace effort.
12/24/25 WEDNESDAY. STRENGTH TRAINING...getting in your home workout should be doable. For example,
Workout #1: do x 5 R/L One-Arm Gorilla Rows – X10 KB Swings – R/L X5 KB Clean to Front Squat to Overhead Thruster. Repeats for three rounds.
Workout sample #2:
Row on ERG 250 meters or 500 meters if experienced:; then 1′ KB or DB Farmer Carry
Row 250 meters / then 1′ KB or DB Rack Carry
Row 250 meters / then KB or DB Waiters Carry.
10/27/25 SATURDAY. HR/XT/LOADED CARRIES/MOBILITY/KB LIFTS/DEADLIFTS. articp9 AM in Lot C or Seminary College (201 Seminary Drive, Mill Valley/Strawberry area). There will be no rain on Saturday so we should be good to go. A number of you will still be out of town for the Holidays, so I’ll need to know who will join in for the workout. I will open chain gate about 8:40 so you can park and do your warm-up prior to start. The Sat workout is for non-runners, beginners and those focusing on Hill running strength and general fitness.
JOINING IN so far: Denise, Kevin, Tom, Elizabeth, Judi, Karen, Robert,
Participants will be given the workload appropriate for their level of fitness. Novices can begin with the Warm-Up routine that will be out on a white board, mobility exercises; then a combination of short runs and three Loaded Carries to begin training safely.
X8 DBL DB Front Squat to Thruster / DGB Sit-up & Reach x 12
2 X Short – 2 X Sprint
X5 Green Band Standing Horizontal Rows / X6 R/L Side Plank “Sweep & Reach”
Long
X8 R/L Bkwd Kneeling Hip Circles / X3 Heavier DB Goblet Squat
3 x Sprint
X6 R to Left DB Plank Drag / X 6 R to L Hip Rolls
“B”
Then onto next white board with Sprints/Loaded Carries/Swings/deadlifts
KeesTraining 