Hi Folks,

Looks like we’ll have better weather this week for our workouts and your training. Saturday HR/XT session may not be held to my having to work the finish line for the Tamalpa TCRS first race of 2026: Tennessee Valley 4M at 8 am.

1/6/26 TUESDAY. TEMPO pieces at 10K race effort with one slight jogging break between the two sets. After the one mile warm-up: 8′ Tempo (1:30 easy jog) – 13 ‘ tempo ; then run to finish.

1/7/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym.Get in your mobility warm-up and 50 KB Swings prior to two rounds of the Circuit.

Slam Ball Hip Bridges

Right, Side Muay Thai Planks / Right, Bird Dogs

Left , Side Muay Thai Planks / Left, Bird Dogs

Sumo KB Deadlifts

Elevated R/L X5 DB 1-Arm Rows

Dead Hang / Side Step-Over BB

KB or DB Slant Board Squats X5

DGB Sit-Up and Reach

DBL KB Clean to Front Squat to Thruster X 5

2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

Finisher: 3-4 x 3-4 Deadlifts

1/8/26 THURSDAY. SPEED-WORK. at your local track to develop fitness, accurate pacing and usually totaling 2.5 -5 total distance. The goal is to train at threshold level, but not racing; keep it under control but strong aerobic effort.

A gp: 2 x 200(200) stride-outs – 4 x 400 @ 5K pace (on 1:30) – 1 x 600 @ 5K pace (200) – 1 x 1000 @ 10K pace – (200) — 2 x 400 (on 1:30) – 2 x 200 (200)

B gp: 2 x 100 (100) – 2 x 200 @ mile pace (200 recovery jog) – 4 x 400 (on 2:15, 2:30, or 3′) – 1 x 600 (200) – 2 x 200 (200)

1/10/26 S2 x SATURDAY…..most likely I will work the finish line at the 4M Tamalpa Club TCRS race in Tenn Valley and postpone the Sat HR/XT . If so those of you who want to get in basic mileage or a fast paced run, it starts at 8 am at the Tenn Valley parking lot. It is an out/back run heading out towards the beach and back; be ready for some muddy terrain.

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

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

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

Hi Folks,

The cold weather continues so we all need to figure out the best training apparel to handle training outdoors. One of the cold Holiday Season outings you can check out was written up in the Sunday Chronicle, is to take the SMART train to Windsor, then go sightsee all the Christmas theme displays, places to buy food and drink. Take the SMART train for visiting with or without your bikes make for fun adventures during this time of year. Take a morning to ride the SMART train to say Cotati then bike it back to your starting point be it SMART , Atherton, Novato or Civic Center.

TRAINING TIP It’s good for your body and head to do a good portion of your training outdoors; especially with the additional challenge of fog, cold, overcast weather – and to deal with the discomfort. I grew up in a family that considered staying inside all day an unhealthy thing to do (typical of a good number of Europeans): you need the fresh air from the outdoors to give your body a boost. We had family hikes on Mt Tam or in Bear Valley on weekends often in the rain followed by a reward of a hearty soup, cheese and bread. The kids might have complained, but we all felt better for it afterward. Physical discomfort is okay; taking the easy way out is not always desirable for growth.

During the early ’60’s I was the only young person riding the bike to school which did involve cycling from Tamalpais HS into Mill Valley, then the two mile challenge up Summit Ave to our home which was level with the Mt Home Inn. It took somewhat of a firm resolve to tackle the climb every day, but once I got into my rhythm and pushed it non-stop up to the Walden Ln turnoff the distance took care of itself. After my high school years many kids across the country were biking to school: became accepted.

However, during the last few years the advent of the motorized bike; particularly those bikes without pedal assist has taken away for young people to get in any exercise by cycling: it’s too easy. My biased opinion is that young people under 21 should have regular bikes requiring leg power. The motorized throttle bike ridden by many youngsters without coming sense has brought increased business for orthopedists. I encourage parents to keep kids on regular bikes, a bit of physical discomfort is good and the fitness benefits are far greater. A bit of “suffering ‘ is okay. I don’t see the need for parents to feel they have to get their kids an e-bike or more specifically a e-motorized bike that lead to more accidents: a bit of physical effort is good for physical development and stronger mindset. No need to make it too easy or dangerous to get around during the teenage years.

Those exercise outdoors have a good compliance rate; therefore, I have our Wednesday and Saturday workouts outside. Participants find that dealing with the discomfort of bad weather builds strong willpower and the satisfaction of completing a good workout session. Make a point to either take a walk, run, or a bike ride. It also makes the coffee and food reward after taste so much better. Try incorporating some strength training on alternate days with simple ways to get started by carrying out DB or KB Farmer Carries, Rack Carry and Waiter’s Carry each for a minute prior to adding the next level of strength moves such as deadlifts, incline push-ups on the edge of the kitchen sink and squats. Takes just a few minutes!I

I’ll introduce the “Dead Hang” exercise in this Wednesday’s Circuit and listed the benefits of hanging from the pull-up bar in last week’s post. We’ll have the group begin with a 20″ hang or more until you can do the exercise for two minutes. It’s not an easy exercise but we can modify the hang with support from underneath.

12/9/25 TEMPO run pieces interspersed with a brief slow jog in between for a brief break from the high aerobic pace. After the warm-up mile up the pace to 10K race pace effort running over flat to rolling terrain. Tempo workouts simulate racing by

10′ Tempo ( 1:30 easy pace) – 10′ tempo; then finish easy run to the finish of the workout.

12/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility warm-up, 50 KB Swings prior to the Circuit.

25# Slam Ball + weight vest Hip Thrusters

Left, Spiderman Stretch / Left Donkey Whips

Right, Spiderman Stretch / Right, Donkey Whips

*Slant Step Goblet Squats x 5 ( a helpful squat for the knees, the Vastus Medialis benefits; less knee pain)

Exercise Ball Transfer

Incline Push-ups

” Dead Hang” beginning for 20″ and gradually building up to two minutes. ( I list the benefits of hanging from a pull-up bar in last week’s post)

R/L x5 Kneeling Hip /Leg Lifts onto Red Weight Plate

DBL KB Clean & X5 Standing Presses

Deficit KB Sumo Deadlifts

R/L DB “Hammer Curls”

2 x 6 Heavy Swings

Rack Carry / O”Head Grip Plate Carry

Finisher: 3 x 3-4 reps Deadlifts

12/11/25 THURSDAY. SPEED-WORK on your local track. After the mile warm-up run, get in 6 x 30 meter pick-ip quick cadence short runs, skips, butt kicks. 2 x 100 (100) strikeouts.

A gp: 6 x 800 at 5K pace (200 easy jog recovery)

B gp: 4 x 800 (200 easy).

12/13/25 SATURDAY. HR/XT/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College ( 201 Seminary Dr, Strawberry/MV area). I will arrive about 8:40 AM to open the chain gate into Lot C so you can park and do your warm-up prior to start.

LMK if you will be joining in:

Hi Folks,

Time to get back on track after the Thanksgiving Holiday this week. The cold weather is not making it enjoyable to train outdoors, so you need the right clothing!

12/2/25 TUESDAY. TEMPO RUN pieces interspersed with short easy running intervals. Run the tempo at 10K effort level to maintain a high aerobic lever of intensity, but not racing. After the mile warm-up mile:

8′ Tempo (1′ easy jog) – 12′ tempo than run to finish of workout.

12/3/25 WEDNESDAY. STRENGTH TRAINING/MOBILITY/SWINGS/KB LIFTS AND DEADLIFTS. 8 AM at Warren’s gym. Do your warm-up mobility exercises, and 50 KB Swings.

Slam Ball + Wt Vest Hip Thrusters

Left, Pigeon Pose & Right Arm Reach / Left Bird Dogs

Right, Pigeon Pose Left Arm Reach / Right Bird Dogs

Heavy R/L DB or KB Gorilla Rows

Incline Push-Ups

Wipers

X5 R/L Rear Foot Elevated Fwd Lunges

X 3 Right, KB Cleans

X 3 Left, KB Cleans

10# Flat Plate Straight Arm Pullovers on Orange Roller

KB Sumo Deadlifts

DB Russian Twists

X8 R/L KB 1-Arm Swings

Farmer Carry / Bottom-Up Carry

Finisher: Trap Bar or BB Deadlifts 3 X 3-4 Reps.

12/4/25 THURSDAY. SPEED-WORK at your local track. Some of the group meet 8 AM at in the dirt parking lot of the PE complex for warm-up run. Then get in skips, high knees, Butt-Kicks followed by 6 x 30 meter quick cadence sprints. Then

Ag gp: 2 x 200 (200): 4 rounds ((600 (200) – 400 (200) – 200 (200))

B gp: 2 x 100 (100): 3 x ((600 (200) – 400 (200) – 200 (200)))

Run the 600’s at 5K Goal Pace (GP). so that they are run at a high , but controlled pace.

12/6/25 SATURDAY. HR/XT/MOBILITY/KB LIFTS/LOADED CARRIES/DEADLIFTS. 9 AM. In Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll arrive about 8:40 AM to open the chain Gate so you can park and get in your warm-up.

Hi Folks,

Thanksgiving week will change our workout schedule: we’ll have the Wednesday STRENGTH TRAINING CIRCUIT, 8 am at Warren’s garage gym; Thursday TRACK is optional due to the big day, though it is in the morning and you should have time to prepare for afternoon “Turkey day”. I am not holding Saturday workout at the Seminary College because I have family in town for Thanksgiving.

11/25/25 TUSDAY. TEMPO workout pieces run at 10K race pace, i.e., a high, but controlled aerobic effort to simulate the non-stop running of a race. After the warm-up mile you’ll run:

8” Tempo (2′ easy jog) – 7′ tempo (1:30 easy) – 6′ tempo, then run to finish.

11/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ KB LIFTS/DEADLIFTS. 8 AM AT Warren’s gym. Get in your mobility warm-up and 50 KB Swings.

Slam Ball + Wt Vest Hip Thrusters

Right, Bird Dogs / Right, Pigeon Pose & Torso Rotation Reach

Left, Bird Dogs / Left, Pigeon Pose & Torso Rotation Reach

KB/DB R/L Step-Ups

Incline Push-ups

Wipers

Elevated R/L Reverse Lunges

Grip Plate Clean & Press x6

10# Plate Straight Arm Pullovers on Orange roller

Deficit KB Sumo Deadlifts

DB Russian Twists

2 x 6 KB Heavy Swings

Farmer Carry / KB Bottom Up Carry

Finisher: 3 x 3-4 Deadlifts.

11/27/25 THURSDAY.…..Thanksgiving and possible track that morning. Workout will be:

11/29/25 SATURDAY. …..No Sat HR/XT workout. Can do minimal equipment workout at Hill Repeat location at the Seminary College:

35 Jumping Jacks / Sprint + 1/2 “A”

Walking Lunges across the& back parking lot / 2 x Short Hill

R/L Foot to Hand Reach and Stretch x 6 / 3 x Sprint

X 6 R/L Bulgarian Squats (with trailing foot on curb border / “B” plus Long (about 3 minute hill total)

Hi Folks,

Looks like Tuesday, Wednesday, Friday and Saturday will be rain-free; some rain on Thursday. Saturday looks good for that all-around fitness session at the Seminary College. Note that the SATURDAY WORKOUT includes a solid workout for non-runners where you’ll learn mobility, strength , loaded carries, KB swings, KB Clean & Presses, Deadlifts and more to build a strong structural foundation for daily living and sports. The four exercise stations and hill repeats are on separate board from the second half of the workout.

11/18/25 TUESDAY. TEMPO RUNS done at 10K race pace effort interspersed with brief breaks. You’ll run this high aerobic steady pace running over flat to rolling terrain. It’s always a controlled steady pace effort with few breaks to simulate racing. After the warm-up mile you’ll do a:

10′ tempo piece (1:30 easy) – 12′ tempo, then a recovery run to the finish of the workout.

11/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Do mobility warm-up, followed by 50 KB Swings prior to Circuit.

Slam Ball + Weight Vest Hip Thrusts

R/L Prone DB Arm Lifts Over Pad

Right, Elevated Leg Side Adductor Stretch / Left, Elevated Leg Side Adductor Stretch

X 8 -10 R/L KB Gorilla Rows

Incline Push-Ups

Side Steps Over BB

Weighted Plank

X5 R/L Split Squats

10# Plated Straight Arm Pullover on Orange Roller

Deficit KB Sumo Deadlift

DB Hammer Curls

X7 R/L DB Reach + Torso Rotation Lift

Farmer Carry / Rack Carry

Finisher: Deadlifts 3 x 3-4 reps…………more to come for home workout if you cannot attend

11/20/25 THURSDAY. SPEED-WORK at your local track. Some members meet at 8 AM in the free dirt PE parking lot for warm-up run, ending up at the track. Get in your skips, butt-kicks, 6 x 30 meter quick cadence pick-ups. You’ll be running repeat 400’s at 5K pace ( no faster) which includes about a 30-45″ recovery between each 400. The goal here is to learn and to eventually “feel the pace” and run the 400’s within 1″-2″ consistently without having to rely on a watch. Running 5K race pace is a high, but controlled aerobic effort, that accumulates after lap six; so it is okay that the first several laps feel “comfortable”. 2 x 100 (100)

A gp: ( for sub 6:15 pace group)….12 x 400 (on 1:30-1:35 including the 400 time). Tip; check your 200 meter split to see if you are on correct pace that you can adjust as needed.

B gp: ( for 7 pace to 9′ pace runners); 8 x 400 (on 2:15 (for 7′ pace runners), or 2:30 ( 8′ pace gp), or 3′ (for 9′ runners).

11/20/25 SATURDAY. HR/XT/MOBILITY EXERCISES/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/ MV area). I will open chain gate about 8:40 am to set up the workout; you can park in Lot C and do warm-up run.

so far joining in: Denise, Andy, Paula, Robert !, AJ, Judi, Ingrid, Shirley, Michelle, Tom , Elizabeth.

(Teresa, encourage your husband to come ; will be low key start on first day and no judging)

Hi Folks,

Note that there will be NO SATURDAY outdoor or indoor workout: we will be with family this weekend to celebrate an early Thanksgiving. Flights will be an issue..

11/12/25 TUESDAY. TEMPO run pieces run at 10K race effort with brief easy jog between the tempo efforts. After the warm-up mile:

8′ Tempo (1′ easy run) – 7′ Tempo (1′ easy) – 6′ Tempo followed by run to finish of workout.

11/13/25. WEDNESDAY. STRENGTH CIRCUIT/ KB SWINGS/ MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in warm-up mobility exercises and KB Swings.

Slam Ball Hip Thrusts with Slam Ball & Weighted Vest

R/L Prone DB Forward Arm Lifts to pad or low step

Right, Elevated Side Leg Adductor Stretch with KB/ Left, side Adductor Stretch

R/L DB Gorilla Rows

Incline Push-Ups

Side steps over BB

Weighted Plank

Split Squats R/L X 5

Light Grip Plate Straight Arm Pullovers on Orange Foam roller, (don’t rush the movement)

Deficit KB Sumo Deadlift

21’s with weighted bar

Farmer Carry / Rack Carry.

Finisher: Deadlifts 4 x 3 reps

Alternative to DEADLIFT if you have back issue.: Farmer Carry, 1-Arm KB Rack to Stand, KB Suitcase Deadlift….There’s often an alternative exercise if a particular movement fives you pain.

11/14/25 THURSDAY. SPEED-WORK at your local track for 400 METER SESSION totaling to either 3 or 2 miles of speed-work. Some of the group meet at 8 AM in free dirt PE parking lot of COM for the warm-up mile. At the track get in your skips, butt kicks and 6 x30″ quick cadence pick-ups…then 1 x 200 (200) stride-outs. This workout moves right along on a rainy day, so should be doable so you get in and out of there efficiently! Keep the 400’s under control; especially with the first four reps because the first few 400’s feel “easy”, but the effort accumulates; so practice pacing for the full workout. You’ll discover quickly if you’ve gone out too fast similar to going too fast in a race: pay attention to your 400 splits until you are within 1-2 seconds per 400. You can also correct your effort at the 200 split to make an adjustment earlier in 400.

A gp: (sub 6:30 or 6′ pace group) : 12 x 400 (on 2 or 2:15 including the 400) at 5k race pace.

B gp: (8:30 pace to 7:45 pace group): 8 x 400 ( on 3′ or 3:15 including the 400)

11/15/25 ….There will be NO Saturday workout, outdoors or indoors as we will be doing our early Thanksgiving with family – if, the airlines are functioning.