Hi Folks,
Another wet Tuesday and Wednesday in the weather forecast, but we should be fine for the Saturday and Sunday workouts.
We also look good for a no rain day on SUNDAY, 3/1/26 the day of the NAPA MARATHON Bike ride when runners will be running point to point from Calistoga, at 7::30 am start time, to finish at Vintage HS in Napa over the Silverado Trail. There is also the point to point Half Marathon which starts at 7 am. some thirteen miles south of Calistoga at Conn Creek. Both events have long been sold out.
The beauty of this day’s ride is that Silverado Trail will be closed to car traffic all morning making for wonderful cycling; they will reopen Silverado from north to south with a rolling opening.
Some of our group meets at 8:30 am (others may opt to go a bit later) by the little park at the north end of Yountville (take Madison Av ext off Hwy 29 , at the Stop sign go left for one block to the park) so we can cheer on the leaders as we cycle north on Silverado towards the direction of Calistoga. We take the Yountville Crossover road (about a block over from the park) which is two miles across the valley and hits Silverado at the 18.25 point into the marathon. Distance you want to ride is up to you as you have about 22 miles of car free traffic on Silverado. Some of us do end up going south to the 22.5 mile point and take Oak Knoll Ave right turn which is part of the marathon course. We follow the Oaknoll Ave across the valley to Hwy 29; cross it at the signal light and come back for the 4 miles on the Vine Trail Bike path which parallels the Wine Train……Some of the group bring their own lunch and picnic at the picnic tales which are have new overhead giant tarps for against sun and rain; others will opt to pick up food at the nearby establishments for grocery store.
TUESDAY. 2/24/26. TEMPO run pieces which are about 20 -25 minute runs held at threshold pace which is about your 10K or 15K pace depending on your mileage and ability level. You’ll run them at a quality, but controlled effort to simulate the non-stop nature of racing over flat to rolling terrain. There will be a short jogging 1-2′ ; then it’s back to tempo pace.
12′ Tempo (2′ easy) – 12′ tempo again,, then a short run to the finish of your workout.
WEDNESDAY.2/25/26. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s garage/gym (two clocks from Civic Center at 148 Madison Ave ; directly across from the Natty Guard Armory.
Weighted Hip Bridges
Wide stance Wall Sit bring Weighted Med Ball from Btw legs on the ground to Overhead / Wall Sit Med Ball from Side to Side
Deficit KB Sumo Deadlift
Incline Push-Ups
BB Romanian Deadlift / High Knee Step Over
X8 R/L Gorilla Rows
X4 R/L “KickStand Deadlifts”
KB Clockwise “Around the Worlds” / KB Counterclockwise
KB Rack / Farmer Carry
Finisher: Deadlifts.
THURSDAY 2/26/26. SPEED-WORK at your local track. Some of our group use the COM track in Kentfield and meet for the warm-up in dirt parking lot of the PE Complex (no charge there). once at the track you’ll get in side leg swings, skips, butt-kicks, and 6 x 30 meter pick-ups prior to the stride-outs. This Thursday features a “ladder” session which challenge you to do proper pacing.
A gp: 2 x 150 (50) – 2 x 200 (200) – 1 x 400 (200) – 2 x 600 at 5K pace (200) – 1 x 400 (200) – 2 x 200 (200) 02 x 150 (50)
B gp: 2 x 100 (100) -2 x 200 (200) – 1 x 400 (200) – 600 at 5K pace (200) – 400 (200) – 2 x 200 (200)
SATURDAY. 2/27/26. HR/XT/SPRINTS/LOADED CARRIES/ KB LIFTS/MOBILITY/DEADLIFTS Meet 9 am in Lot C of the Seminary College in the Strawberry/Mill Valley area (201 Seminary Drive) and (for runners who need hill repeats to start preparing for the Dipsea , general fitness , leg strength, but also for those are doing NO running at all.
KeesTraining 