Hi folks,
We had a delightful ride on Sunday on the Napa Marathon course which runs from Calistoga to Vintage HS in Napa on the Silverado Trail. We could cheer on the runners and had to not deal with car traffic on this day. Weather was perfect for the runners which resulted in good times for the age group winners.
Those of you preparing for Dipsea, Spring distance races, or Spring bike rides; this is the month to concentrate on solid mileage building because the weeks you have to prepare for a demanding event go by quickly. We have good weather this week to get you going!
3/3/26 TUESDAY. TEMPO run pieces over a flat to rolling course on dirt or pavement terrain. Run the Tempo pieces at 10K to 10M race pace effort so that is a high aerobic, but controlled effort.
8′ Tempo (1:30 easy jog) – then right into 12′ tempo followed by easy run to finish of workout.
3/4/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/LIFTS/ CARRIES/DEADLIFTS. 8 am at Warren’s gym. Prior to the Circuit get in mobility exercises and 50 KB Swings. You’ll do two rounds of the Circuit , followed by 3-4 sets of 3 reps BB Deadlifts or Trap Bar Deadlifts.
Wide stance Wall Sit, Med Ball lift from Floor to O’Head / Wide Stance Med Ball Side to Left Rotations
Weighted Hip Thrusts
Deficit KB Sumo Deadlifts x 6
Incline Push-Ups
“Dead Hang” / Side Stepping over BB
DBL KB or DB “Gorilla Rows”
X4 R/L “Kick Stand Deadlifts”
KB Standing Clockwise “Around the Worlds” / KB Standing Counterclockwise “Around the Worlds”
Weighted Plank
1 DB Romanian Deadlifts on Slant Board (toes up, heels down)
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps
Home workout that hits most muscle groups if you cannot attend; Two to Three Rounds:with DB & KB:
(X 5-8 Goblet Squats – X 6 Romanian Deadlifts – Bent Rows (hold the back flat) – Military Presses – DB Curls – 30″ Plank)
3/5/26 THURSDAY. SPEED-WORK on your local track. A few group members meet in the free dirt parking lot at COM next to the PE Complex for their warm-up run at 8 am; then meet at the track for skips, high knees, butt-kicks a few more drills, 6 x 30 meter pick-ups.
A gp:
B gp:
3/7/26 SATURDAY. HR/XT/MOBILITY/VARIOUS LIFTS/SPRINTS/LOADED CARRIES/ DEADLIFTS. 9 AM at Seminary College ( 201 Seminary Dr, Strawberry/Mill Valley area). Go up the driveway entrance and park in lot C. I will be setting up about 8:40 while you do your warm-up.
KeesTraining 