Hi Folks,
Couple of nice days to start the week; then the rain returns: Wednesday 12 pm on, so our Wed am workout will not have rain; Thursday rain all day, but 9-12 is light which could work for those who are running or cycling Mt. Tam RRGrade at that time; Friday has rain all day, with a break from 9 am – 12 pm for the group ride; Saturday workout will be held at Warren’s gym due to rain outdoors.
UPDATE regarding THURSDAY run up RRGrade: I will not be providing rides due to lack of response which was probably due to the rain forecast.
I decided to get in a last ride with Sandy and Shirley before the rain hits on Wednesday. It turned out surprisingly sunny and cold, but beautiful! The mustard is out – already!
Time to plan our group Mustard Ride during January. Then we’ll follow that up with a ride on SILVERADO TRAIL on March 1, 2026 when the NAPA MARATHON is run from Calistoga to Vintage HS in Napa. The unique feature for that day is that Silverado Trail will be closed to car traffic as the runners make their way south on the point to point course..
12/30/25. TUESDAY. TEMPO run at 10K – 10M race pace effort, i.e., high aerobic but controlled effort to simulate steady non-stop running as in a race. After mile warm-up: pick it up for 22 minutes without break to take advantage of the good weather.
12/31/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM. At Warren’s gym. Do your warm-up upon arriving at the gym, and your 50 Swings prior to the Circuit. Two rounds of Circuit:
On Bench Elevated Plank x 5 R/L DB 1- Arm Rows
Left, Kneeling 1- Arm Torso Rotations / Left, Bkwd Hip Circles
Right, Kneeling 1- Arm Torso Rotations / Right, Bkwd Hip Circles
Deficit KB Sumo Deadlifts
Incline Push-Ups
Exercise Ball Transfers
“Dead Hang”
DB R-L Plank Drag
KB or DB Slant Board Squats
DBL KB Clean & X5 R/L Presses
Lateral Weight Bar Dips / DB Hammer Curls
2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 reps Deadlifts
12/1/26. THURSDAY. RAILROAD GRADE RUN 8.1 miles (others will MTN BIKE up the grade). No official ride today: not enough sing-ups. It’s our traditional run from downtown Mill Valley up to the parking lot at top of Mt. Tam. There is one mile paved run from the start to beginning of the dirt RRGrade – and continues to the top over a 5-7 % grade.
Meet at 9 AM on Corte Madera Ave, by City Hall crosswalk and fire station ( next to Sweet Water music spot 100 yards north of Mill Valley Grocery store.) If we have 3-4 runners. I will drive their duffel bag with change of clothes, jackets to the top; then provide ride back down)..There will be an Open House at the GRAVITY CAR MUSEUM located near the parking lot. It will have memorabilia , history, photos of the Crookedest Railroad that run during the 1920’s until 1928.
So far Judi will run it up – and back down if no others join her; LMK if you are interested in running and needing a ride back down. Mountain bikers will ride back down the Grade to Mill Valley.
THURSDAY, 12/1/26. SPEED-WORK at your local track. For the rainy day: After the warm-up mille, 6 x 30 meter pick-ups:
3 x 1600 at 10K race pace(400 recovery jog). Focus on accurate pacing by staying within 1-2 seconds per 400 and be able to click them off with perceived exertion.
1/2/26 SATURDAY HR/XT/SWINGS/MOBILITY/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM at Warren’s gym because it will be a rainy day. Two blocks from the Civic Center, take N. San Pedro East for two blocks from Civic Center light; left on Jefferson, to end or block; right on Madison; go to 4th house on right #148. Gym is towards back.
LMK if you are joining in by Friday: So far: Robert, Judi, Karen,
Hip Bridges on Bench with Weight Vest, Slam Ball
Left, :Lying Hip Resistance Band Circles/ Left Leg Lifts over KB /DB
Right, Lying Hip Res. Band Circle / Left Leg Lifts over KB /DB
KB Deficit Sumo Deadlift
X5 R/L DB !-Arm Rows at Push-up Station
Wipers
Grip Plate Slant Squats
X 5 Left Kneeling KB Press
X 5 Right, Kneeling KB Press
DBL KB Standing Suitcase Hold
Finisher: 3-4 x 3 reps Deadlift or Trap Bar DL
KeesTraining 