Week of 6/5/23: Workouts this week and it’s Dipsea Race on Sunday

Hi Folks,

Taper week is a time most racers look forward to after all the hill training and course practice for Sunday. You’ll want well rested legs to be ready for race day. (more to come)

We’ll need a head count to see if we enough participants for the Saturday Hill Repeats workout due to the Dipsea race on Sunday.

What famous day in history was the 6th of June?

6/6/23 TUESDAY. TEMPO workout. After the mile or so warm-up you’ll run 12′ tempo (2′) – 10′ tempo – then finish the run. Run the tempo at 10K race pace, i.e., at a high aerobic yet controlled pace.

6/7/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit early to get in your mobility and warm-up exercises. Two rounds of:

Wide stance KB Sumo Deadlifts x 6

Left, Kneeling Windmills / Left, “Thread the Needle”

Right, Kneeling Windmills / “Right, Thread the Needle”

Incline Push-Ups / Inverted Row

Hang / DGB Situp & Reach

DBL KB Clean – Front Squat – to Press x 5

Right, Landmine 1- Arm Row x6- 8 / Left, Landmine 1- arm row x 6-8

Lateral Bar Dips

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with 3 x 3 Trap Bar or regular Deadlifts

6/8/23 THURSDAY. SPEED-WORK at your local track; COM offers one open to the public. Run your warm-up mile, 6 x 30 meter pick-ups and some drills prior to doing the track session.

Two rounds of: 1000 (200) – 600 (200) – 400 (200) – 200 (200)

Run the 1000’s at 10K race pace, the 600 and 400 at 5K race pace; the 200 at mile pace.

6/10/23 SATURDAY. …we’ll have to get to see how many of the group are not running Dipsea so that we have a head count

Week of 5/29/23: Workouts this week, last week for Dipsea prep.

Hi Folks,

Weather will improve by the end of the week and we should have a warmer weekend for a last Dipsea run – in hotter weather. The weather on Dipsea race day is usually hot, so to have one practice run in the heat will help you plan your race day effort.

We’ll be holding SATURDAY HILL REPEATS on 6/3/23 at 9 AM ( see below). We may see some of the TL XC members join in.

While Tom and Elizabeth were traveling through Jordan, Tom quickly snapped a picture of a giant kettlebell on top of a local gym!
Sandy and I rode from Yountville over a rectangular course on one of the first perfect days for a beautiful ride. We saw every shade of green in the vineyards and the roads lined with Poppies! I think it’s time to organize a group ride followed by lunch at our favorite taco truck!

5/30/23 TUESDAY. TEMPO run. After the warm-up mile run the first two tempo pieces at 10K pace; the third at 5K effort. Course can be on pavement or flat to slightly rolling terrain.

10′ tempo /(2′ easy) – 6′ Tempo / 1:30 easy) – 4′ faster, then run to finish of your run.

5/31/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier to get in your mobility and warm-up exercises. (

OOPS, the three white boards below belong under Saturday workout!)


Deficit KB Sumo Deadlift / Ball Slam

Mtn Climbers x 30 reps total

Right “Thread the Needle”

Incline Push-Ups

Left, “Thread the Needle”

Wipers / Hang from chin bar

DBL KB Clean & Press

Landmine R/L x 5 One Arm Row x 5

R/L One-Arm Swings

Farmer Carry / Rack Carry

finisher: 3 x 3 Trap Bar Deadlifts

6/1/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, a few drills to warm-up the Achilles tendons. Two Rounds of:

(2 x 150 (50) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200))

6/3/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 9 AM start. Drive up the entry road of the Baptist Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area) and park in Lot C., the first one on the left. Arrive twenty minutes early to get in your warm-up run and exercises.

X8 R/L DB/KB Clean & Press / X 4 R/L KB/DB Bottom Half Get-Up to Hand position

Short – 1/2 “A” – Sprint

X8 R/L DB “Plank Drag” / X8 R/L Muay Thai Side Planks


Walking Lunges X road & back / X8 R-L DB “Russian Twists”

2 X Sprint – 1 Short

X 12 DGB “Jacks” / X 8 R/L DB Forward Arm Raises

2 X Short – 2 X Sprint Then it’s on to Loaded Carries/Sprints/Swings/ Trap Bar Deadlifts

(the workout is on the whiteboards above)

Week of 5/22/23: Workouts this week; last week for most Dipsea practice

Hi Folks,

Just learned that our amazing world traveler and runner, HANS SCHMID has passed away while in Bali. He was snorkeling and had a heart attack during the outing. That is all the information I have for now. We will all miss his enthusiasm, his running ability (we all want to be able to run like Hans!), his wonderful photos that he shared on FB documenting all the unusual places in the word that he visited. I’m going to miss him at our Saturday workouts and to hear of his latest adventures.

Here is Hans on Denali , always the active runner , hiker and adventurer. What a full life he led!
Here is doing his Kettlebell Rack Carry during one of our Sat mor ing workout sessions. He was quite strong at his lean 115 lb body weight !

Note, that this weekend is Memorial Day Weekend; let me know later in the week if you will attend the Saturday workout or be out of town so that I have a head count.

This is the week and weekend to get in your best course work and / or simulating the Dipsea course demands with hill repeats and other hilly courses.

5/23/23 TUESDAY. TEMPO PICKUPS. After your warm-up mile you’ll run 4 x 5′ tempo runs with a 1:30 easy run between each 5′ rep. This week it’s a shorter Tempo run, so up the pace to controlled speed at 10K race pace.

5/24/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s gym. Arrive a bit earlier to get in mobility and warm-up exercises, 5 x 12 Swings.

Regular Sumo Deadlifts / DB Step-Ups

Left Lunge Torso Rotations / Left Half Kneeling “Thread The Needle”

Right Lunge Torso Rotations / Right, Half Kneeling ‘Thread the Needle”

Incline Push-Ups

Hips Rolls / Rolling Planks with arm reach

Wipers / Hang from Pull-up Bar

Left, Bulgarian Squats (Split Squat)

Right, Bulgarian Squats (Split Squat)

KB X 6 R/L Standing Presses

Lateral Plank Crawl

Farmer Carry / Rack Carry

Finisher: 3 x 3 Trap Bar or Regular Daeadlits

5/25/23 SPEED-WORK at your local track. Last Thursday you ran 3 x 1600 for your 5K predictor; this week we’ll go back to shorter interval ladder. After the warm-up run, running drills, 6 x 30 meter pick-ups :

2 x 150 (50) – 4 x 200 (200) – 3 x 400 (on 2’/ 2:30 or 3′ depending on you race pace) – 1 x 600 (200) – 2 x 400 (on 2:30 / 3′) – 2 x 150 (50).

5/27/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM. At Seminary College ( 201 Seminary Drive), Strawberry/ Mill Valley area in Lot C. Drive up and park in the lot.

(Note: if you will be away for the Memorial Day Holiday weekend, let me know if you will not be attendingthe Saturday morning workout. )

Week of 5/15/23: Workouts back on this week: Wednesday (Circuit), Thursday (“5K Predictor”); Saturday (HR/XT) is tentative.

Hi Folks,

See below regarding SAT HR/XT: I need a head count by 5 pm for five or more showing up so we break even. Coming so far: Kevin, TJ, Ron S, Shirley, Andy, Paula, Lisa, Chris. WE ARE ON for Saturday morning.

We are back after a week in Santa Cruz with Sister Marion at the Dominican Nun’s vacation house set on a small hill overlooking the ocean. It was a special treat to stay there with walks and rides during the day. That explains why I did not post a blog last week. Now we are back and I’ll be updating over the next couple of days; we are addressing family and friend challenges this week.

Sandy and I both find that after the strong bout of Covid it is taking time to come back to capacity. It requires modified strength and endurance training. I still have to nap in afternoon after a regular outdoor session, but it’s gradually improving. It’s a reminder one has to listen to their body with regard totraining and recovery.

5/16/23 TUESDAY. TEMPO workout over flat or mildly rolling terrain. After a warm-up mile you’ll repeats at 10K race pace. Three times 6′ tempo (1:30 easy run between each 6′ tempo.

5/17/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFT. 8:15 AM at Warren’s Gym. Arrive a bit earlier to get in mobility and warm-up exercises. We’ll get in our 5 x 12 Swings prior to the two rounds of the 10-11 station Circuit.

Regular KB Sumo DL / KB “Booty Squat” R/L x 5

Left, KB Kneeling Windmill Rotations

Right, KB Kneeling Windmill Rotations

Incline Push-ups

Seated Leg Lifts Over KB

Romanian DL / Hang

DBL KB Clean & See-Saw Press

Weighted Plank

Landmine Thrusters x 6 / 180 LMine Rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

Finisher; Deadlifts 3×3

5/18/23 THURSDAY. SPEED-WORK at your local track. The 5K Predictor workout which will give you very good approximate 5K time developed by two Ph.D. runner/students at North Carolina, if I remember correctly. In addition the exercise is a good high quality tempo workout. After a warm-up mile, 6 x 30 meters and 2 x 100 (100). Have a pen and pad or 3 x 5 card handy to write down the data.

You’ll run 3 x 1600 meters ( 4 laps on the track) at a best pace you think you can hold for each 1600 meters, and take EXACTLY one minute rest between each 1600. Average the three 1600 meter times and multiply by 3.125 and you should be about 15″ of your 5K time.

The exercise will help you zero in on the proper pacing by checking your even 400 splits so you produce your best times; eventually getting each split within 2″ of each other.

5/20/23 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM start. Workout is a go!….. in LOT C of the Seminary College, on 201 Seminary Drive (‘ll open the gate twenty minutes prior to start. ). Get in a warm-up, mobility exercises prior to the start.

Not coming on SAT due to conflicts: Tom, Elizabeth, Judi, Denise.

COMING to the Sat workout so far are: TJ, Shirley, Ron S, Andy, Paula, Lisa, Chris….IT IS A GO!

5/20/23 SATURDAY. PRACTICE DIPSEA RUN with Tamalpa runners. 8 AM from Old Mill Park….Can also do out/back to Cardiac which is about 9 miles.If you run the 7.5 miles one way Dipsea course to Stinson Beach you can take the 10:07 or 11:39 AM bus back.

5/26/23 FRIDAY. 5 PM on for a social with Tamalpa members at the Pond Farm Brewing (1848 – 4th St., San Rafael. Time to get in a social and meet club members.

Week of 5/1/23: Workouts this week, no SAT/HR/XT, training tips

Hi Folks,

Looks Monday through Wednesday will be overcast but should not affect outdoor training except for possibly on Tuesday.. You are now in the training month of May and have 4-5 weeks of Dipsea preparation left to go: make it count! Quality hill training and practicing on the course will also you require rest and easy days: don’t try to cram the hill training! You will end up with “stale” legs that may not recover by race day. I’ve learned to definitely space out the quality workouts on the Dipsea course with the important rest days. Remember, you’ll still need that 10-13 miler distance run over rolling trail terrain to build the endurance to push the hilly Dipsea race course.

Tackling the 673 steps changes dramatically with age. When I was under 40 I could run/jog the three sets of stairs of reaching the top under eight minutes. Then it changed to an alternating run/walk method then; finally slowed to a steady walk with lots of pulling on the handrails and hand pushing off the thighs in order to simply get the steps completed and still have the legs to increase the pace to a run through the Flying Y section clear the top of Windy Gap. Don’t expend too much energy for a short section of the course; you’ll pay for it by the time you take on Dynamite and the Hogsback sections.

There will be NO Saturday HR/XT this week due a number of us participating in the WINE COUNTRY CENTURY or 34 MILER on Saturday, May 6th. Note that I will also be out of town on Saturday 5/13/23 .

What I learned coming back from the relatively severe Covid experience: take it slower with extra days of rest and more easy and shorter training sessions. One training session 3-4 days per week of one day endurance (short) and one strength training day followed by a no activity day. This is not like coming back from the flu where one gets over it; then within a short period of time you’re back to normal training. I still need a nap in the afternoon. If I overdo a practice day I can feel the Covid ache and fatigue set in: stop short of it. It’s a process of “Hurry up slowly,” but the training will improve over time.

Dave, Judi and I did go up to the Wine Country Century event and opted to ride the 34 miler instead of 100K. We arrived in a drizzly rain, by 9:30 it stopped, but we ride through three light showers for the remainder of the scenic ride. Numbers were down for the event probably due to the rainy January through April. Santa Rosa Cycling Club does a superb marking the course and provided well stocked aid stations.

rainy start
Coffee at first aid station!
The sun came out!

KELVIN KIPTUM who ran his second remarkable 2:01 marathon at the London Marathon with a 2:01:25 very close to Kipchoge’s 2:01:09 set at the Berlin Marathon last September which works out to 14:21 per 5K!. Kiptum ran the second half under 60 minutes with a 4:29 per mile from 30Km (18.6 miles) to the finish. He blasted a 27:50 10K split from 30Km-40Km. The twenty-three old had given his all as he sprawled on the ground after crossing the finish line.

5/2/23 TUESDAY. TEMPO or HILLY COURSE training. If you are low on necessary mileage make this a steady 5-7 mile run to boost your basic weekly mileage; add 2 x 4′ pick-ups if you want to add some tempo.

5/3/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive early to get in mobility exercises prior to the group getting in 5 x 12 Swings.

Right, Low Step Reverse Lunge

Left, Low Step Reverse Lunge

Left KB Bottom Half Get-Up

Incline Push-Ups

Right, KB Bottom Half Get-Up

BB Romanian Deadlift / Hanging Knee Tucks

Left, Half Kneeling KB Press

Right, Half Kneeling KB Press

180 Landmine Rotations

2 X 6 Heavy Swings

Exercise Ball (“Stir The Pot”

Rack Carry / DBL KB Waiters Carry

Finisher: Trap Bar Deadlifts

5/4/23 SPEED-WORK at your local track. Working on the 800 meter repeats at 5K pace to build fitness for any road racing and trail running. After the mile warm-up, stride-outs, drills, 6 x 30 meter pick-ups, 2 x 100 (1000; you’ll select the appropriate number of 800’s.

A gp. 6 x 800 (200 easy jog recovery)….for those running at 6′ pace 5K race pace, i.e., 3′ minutes or less.

B gp. 5 x 800 (200) for those running 7-7:45 pace

C gp: 4 x 800 (200) for those running slower than 8′ pace.

Learn to run the 800 pacing by checking each 200 meter split so that you end up within 1-2 seconds of your time goal.Then practice your pacing ability by checking only the 400 split.

3/6/23. SATURDAY HR/XT will not be held this Saturday to a number of the group riding the WINE COUNTRY CENTURY/34 miler in the Dry Creek Road area and Russian River Wine Growing Region.

Week of 4/24/23: Workouts this week, training tips.

Hi Folks,

SATURDAY HR/XT: Sat HR/XT is a go: we received a few more confirmations to get our five or more. Those who are coming back from Covid hit I suggest skip the HR for jogging loops through the large parking lots and focusing on Loaded Carries and finishing with Trap Bar Deadlifts. Just ease into strength training again and only do limited endurance training.

DIPSEA: Looks like we have a good week ahead for outdoor training – and for those running Dipsea, maintain consistency but without overdoing any one day. If not running Dipsea but looking towards a Spring or early Summer road race April through third week in May is the time to take advantage of the good weather.

The next four weeks are key for Dipsea prep scheduling 4-6 times on the Dipsea Trail for those who gained an entry into this race. I’ve found that that if I run solid sections of the course six times and get in 7 miles plus on it; improvements become minor; you just need to know the course well for foot placements, where you can or cannot pass and the sections you can push extra or not.

You will want to run out to the top of Dynamite, Rain Forest or Cardiac and back; distances to build on. One tip is take the paved road out of Muir Woods on the way back to Mill Valley; you’ll get in a longer steady uphill tempo climb to the Windy Gap steps that simulates the push on Hogsback. To complete the steps is difficult after that long uphill push, but builds leg strength and fitness.

It’s also a time to determine your downhill running pace from Windy Gap to crossing the creek in Muir Woods. Too much enthusiasm and likely over – striding the downhill will trash your quads. That makes going up Dynamite slow with “dead” quads; you may have to fast walk most of it. You may put yourself ahead by a minute pushing the downhill; you’ll lose more than two to three minutes on Dynamite and Hogsback. Practice the pace of the downhill during your and find the proper pace so that your uphill doesn’t suffer.

A simple guideline for general trail or road racing is that 80% steady mileage ( a bigger factor for success than most people think; 10-15% tempo to acclimate your cardiovascular system to a controlled but high aerobic pace and 5% for speed-work. The three ingredients are listed in order of importance.

4/25/23 TUESDAY. TEMPO. After your warm-up mile get in 2 x 10′ at 10K race pace, i.e., “comfortably stressed” effort.

4/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s ( 148 Madison Ave; two blocks from Marin Civic Center).

Deficit KB Sumo Deadlifts / DB Stepups

Right, KB Kneeling Windmills (Torso rotations)

Left KB Kneeling Windmills.

Incline Push-ups

Lying hip rolls

Wipers / Hang , add Knee Tucks if you can

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

Lateral Bar Dips

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

Then you finish with 3×3 Trap Bar Deadlifts and/or 500 meter row.

4/27/23 THURSDAY. SPEED-WORK at your local track. ( a number meet about 7:30 AM at COM PE parking lot for warm-up mile; then to the track). Get in a few warm-up drills, 6 x 30 meter pick-ups, 2 x 150 (50); then the workout. Today will be good weather for doing a good number of 400’s.

Everyone is at a different level of fitness for the pace of their 400’s; pick your A, B or C group so that you get about the 40-45″ rest before taking off for the next 400. This limited rest is to acclimate to race pace with a slight break; if you were to work on speed you’d be extending the rest period by jogging an easy 200 or even 400.

A gp. 12 x 400 (on the 2′) for those running sub 6 minute pace.

B gp. 10 X 400 (on the 2:30 for those running 7:15 to sub 8 pace)

C gp. 8 x 400 (on the 3′ for those running 8:30 to 9 minute pace)

If you find that you’re not getting the rest and beginning to struggle too much; change the group or after each 4th 400, take an extra minute recovery, then continue with the workout.

4/29/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. The workout is a go Meet in Lot C at the Seminary College in Strawberry/Mill Valley are ( 201 Seminary Drive). Arrive a bit earlier to get in mobility and warm-up.

coming so far: Andy, Hunter, Denise, Lisa, AJ…more tba

X15 Mtn Climbers / X10 R/L Heavy DB “Gorilla Rows”

2 x Sprint – 1/2 “B”

X12 DB Thrusters / X8 R/L R/L DB Plank Rows

Sprint – Long

X6 R/L DB O’Head Reverse Lunges / X15 DGB Situp & Reach

2 X Short – 2 X Sprint

R/L X6 DB or Grip Plate Side Plank “Sweep & Reach” / X6 R/L “Iron Crosses”

1/2 “A” – 2 Short

The HR/XT are followed by the Sprints/ Swings/ Loaded Carries and Trap Bar Deadlifts

Week of 4/17/23: Workouts this week, Dipsea training, Sat HR/XT

hi Folks

UPDATE on SATURDAY HR/XT: I am canceling the Saturday workout. Next week we should all be doing better and well on the road to recovery!

After a tough bout with COVID last week, today I tested negative! I pass on to you that one needs to obtain that Plaxlovid medicine if you develop bad Covid symptoms: a must for getting over it! It went to work overnight to greatly reduce the headache, chill, and aches Now it’s time to gradually build the body back up gradually to avoid relapse or setbacks.

Those running Dipsea will focus on consistent mileage; during April, keep the 10-13 mile long rolling terrain run to build the endurance to race the 7.2 mile Dipsea distance. You’re also continuing to increase the number of 4′ hill repeats pushing the uphill fitness, and , or do the Saturday HR/XT sessions. I think it’s best to run out/back on Dipsea course once you start that in May because there will be much overgrowth after Cardiac and the officials don’t cut back the growth until 1-2 weeks before Dipsea.

BOSTON MARATHON: ( my previous posting on the race was not saved. Darn). Both the men and women’s pro fields featured the strongest packs in the history of the Boston Marathon. I did pick David Chebet on an online voting platform to win the marathon again, and in the same manner. Once again he had the amazing ability to pick up the pace after mile 23 stringing three sub 4:30 miles in a row to take the win! Absolutely amazing to pull it off again, and over his training partner!

This year the very impressive and largest women’s lead pack held together late into the race, finally coming down to four pushing the pace; then two with Helen Obiri, Kenya taking the win. This year American Emma Bates did a remarkable job by placing fifth with a 2;22 time, which fulfills the Olympic standard. Now she can focus on the Trials without the extra pressure of qualifying to go into the Games.

4/18/23. TUESDAY. SHORT TEMPOS AND 4′ HILL REPEATS for both roads and DIPSEA. Combining shorter bouts of tempo with the important 4′ strong uphill repeats. After the warm-up mile and 4 x 30 meter pick-ups get in :

5′ of tempo at 10K pace ( 2′ easy running); 3 x 4′ hill at 5K effort with an easy 1′ jog between reps, avoiding full recovery; 5′ tempo run ( 2′ easy), then 1 x 4′ uphill repeat. Run an easy mile recovery or more.

We’re gradually building the time period of quality running; especially acclimate mentally and physically to that long grind after crossing the creek in Muir Woods, Dynamite, Hogsback, Rain Forest and Cardiac: takes 20′ – 35′ for many runners. Need that leg strength willingness to keep grinding and ability to keep pushing that long uphill. No getting around it, the Dipsea is one long interval.

4/19/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. Meet at Warren’s gym a bit early to get in mobility and warm-up exercises, and row machine practice. If you haven’t gotten in your baseline 2000 meter row, do it for your warm-up.

Deficit KB Sumo Deadlift / BB O’Head Squats

Left, KB Kneeling Windmill

DGB Situp & Reach

Incline Push-Ups

Right, KB Kneeling Windmill

Wipers / Hanging Knee Tucks

DBL KB Clean, Front Squat to Press

Left, Muay Thai Planks

Right, Muay Thai Planks

2 x 6 Heavy KB Swings

KB Rack Carry / O’head Grip Plate Carry

Finish with Trap Bar Deadlifts 3 x 3 . then foam roller and stretching

4/20/23 THURSDAY. SPEED-WORK at your local track. You ran your 5K time trial last week; this week more shorter interval reps emphasis. After the mile warm-up, drills, 6 x 30 meter pick-ups. TWO Rounds of:

2 x 150 (50)

2 x 300 (100)…start the 300’s from S/F line and run 100 meters past 200 mark to last straight-away; jog 100 easy

3 x 400 ( on 2′ or 2:30, or 3′)

4/22/23 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. NO Workout this Saturday!….We should all be doing better next week.

Week of 4/10/23: Workouts this week, 5K Time Trial on TH, Buttes ride on Sat, Dipsea training ramps up

Hi Folks,

Update Saturday, 4/15/23: five days into the Covid and with the help of PlaxLovid I’m pulling out of the worst effects effects of the virus. f you catch a full hit of this virus; you can’t fool around with it, but to address it and take care of yourself. Very important because if it lingers it can likely go to long Covid with a host of debilitating effects.

BOSTON MARATHON 4/17/23 will be televised on ESPN 8;30 ET – 1 PM: be sure to tape it. This is quite the year with about the strongest field ever assembled with six former Boston Marathon winners – and Eliud Kipchoge, the two time Olympic Gold Medalist and world record holder, first man to break two hours with a 4:34 per mile pacing. His running his first Boston as part of the Abbot Majors series and going for his 11th marathon win. He wants to also run NYCM; he’s already won London and Berlin Marathons more than once. This will be his first hilly marathon which will provide him with an additional challenge. There109 elite men from 21 countries with 8 under 2:05 and 25 under 2:10.

Evans Chebet, the 2022 winner is the best marathoner not named Kipchoge in the world, and has an instinct to know when to make his break from the lead pack – and pull it off. Last year we all watched him make his 35K-40K split in 13:55, i.e., 3 x sub 4:30 miles; that’s absolutely amazing: the last thing I’m thinking about is picking it up after mile 20. His week is a 10 day cycle including a long of 40K with a gradual increase of pace; 25-30K per day with twice per day workouts. He does 12-16K strong aerobic speed-work, one marathon prep longer one with 16-25K of distance. Twenty -five days before the race he’l run a 35K (21.75 miles) hilly terrain and finishes with last 10K in 30:15.

The Women’s Elite field is also loaded with the most talent ever: 5 under 2:18, 9 under 2:30, 34 under :2:30. Featuring Joyciline Jepkosgi who ran 2:17:43 at London Marathon, won the 2019 NYCM and London in 2021. A notable and very smart competitor who has raced for many years is Edna Kiplagat, 43. She won in 2017, 2021 and 4th in 2022. Both fields should prove to produce very competitive races, and without the benefit of pacers – Boston Marathon style.

Perfect mirror image of Black Mtn on Nicasio Reservoir water as I headed out from home at 8:30 AM on Easter Sunday morning towards Rancho Nicasio, around the reservoir, Samuel Taylor Par then Woodacre – and back.

Dipsea training is in full swing; getting in the long runs to develop the endurance foundation so you can push the pace on this hilly 7+ miler on race day is a priority this month. We’ll have you run the longer runs on rolling hilly trails to reduce chances for injury and to acclimate the legs to the up and down running.

Thursday, we’ll have you run a 5K time trial on Thursday for the track workout. The 5000 is an excellent test of fitness and a predictor for the 10K (double your 5K time plus a minute) and helps improve your half marathon time. I’ve found that after working with a good number of clients they set their best 10K time after setting their best 5K time. Just running the 5000 meters is an excellent workout that tests your distance running speed and if you have the endurance to continue strongly from mile two to three. It’s similar to the time period of running the treadmill test in the lab which lasts 12-20 minutes to max out the human body; yet allows for fairly quick recovery.

4/11/23 TUESDAY. Working the 4′ uphill repeats drill to improve fitness, prepare for Dipsea and improve leg turnover speed for road racing. After a mile or so of warm-up and 6 x 30 meter pickups get in 3 x 4′ of uphill on a that’s a steady uphill you can run at 5K effort without struggling, i.e., not too steep. Recover with a couple of miles of steady running.

4/12/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS & TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Arrive a bit earlier to get in mobility exercises and a row on the erg machine. If you haven’t rowed your baseline 2000 meters; get it in this morning. We’ll be repeating last week’s Circuit to fine-tune some of the exercise stations.

Deficit KB Sumo Deadlift/ BB or KB Front Squats -5 reps

Left, Half Kneeling KB Windmill Rotation

Right, Half Kneeling KB Windmill Rotation

Flat Bench, Right One-Arm DB Rows x 6-8 reps

Flat Bench, Left One-Arm DB Rows x 6-8 reps

Wipers / Hanging Knee Tuciks

Left, KB Kneeling Press

Right, KB Kneeling Press

Landmine 180 degree Rotations / Landmine Squat to Presses x 6

Weighted Plank / X 16 total “Russian Twists

4/13/23 THURSDAY. SPEED-WORK at your local track. Today’s workout will be the 12.5 lap 5000 meter run for time as mentioned above. We’ll have you run it again on June 1, 2023 to see the improvement on your time. The challenging part of the time trial is to keep track of your laps! Most of you will recognize your mile and two mile splits to help with the counting.

Make good use of an exact distance 400 meter track by glancing at your first 200 splits, then the 400 splits to try and stay within 1-2 seconds of each lap; the 200 split allows you to quickly correct your pace because by the time you have run 400 or 800 the damage done by running a too fast a pace is too difficult to recover from and affects your final finish time. Practice your accurate pacing is key to establishing your best time

4/15/23 SATURDAY.….No Saturday Hill Repeats: a group of us will be away riding either the 20,40 or 70 miles courses at the Bike Around the Buttes in Sutter area.

Week of 4/3/23: Workouts this week; Tuesdays change, Dipsea prep is in full motion, Sat. HR/XT is on.

Hi Folks,

Looks like we’re in for a few windy days, but then it will warm up so we can all get in much needed training under better conditions. Those of you gearing up for Dipsea will begin with adding the Tuesday four minute uphill repeats to ramp up your fitness ( see Tuesday below) and building that longer run of 10-13 miles over rolling terrain. Then schedule in about six runs on the Dipsea course from the latter part of April through May; I’ve found that more course runs won’t make much difference in your course time; you’re still working on other hilly courses and a variety of regular hill repeats.

4/4/23 TUESDAY. Beginning a specific HILL WORKOUT : Four minute uphill repeats. These repeats are based on the findings of Norwegian researchers: solid effort long uphill repeats improved fitness dramatically in runners. They found that too many runners weren’t particularly “fit” as they thought; adding these upgrade runs improved their running fitness and efficiency.

We’ll have you warm-up with a mile run, then three 15″ uphill repeats to get the legs ready for the longer uphill push. Select a hill grade that you can run at 5K effort without struggling; you want to be able to run it at a steady pace with good a good cadence.

Begin with 2-3 x the 4′ hill with easy recovery jog back down the hill. After the repeats do 1-2 miles of recovery running followed by stretching. We’ll be increasing the reps every couple of weeks. During April build that long run to ten miles over rolling to hilly terrain.

4/5/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start. Arrive a bit earlier to do mobility exercises and Swings.

Deficit KB Sumo DL / BB Front Squats x 5

Left, 1/2 KB/DB Kneeling Windmills

Right, 1/2 KB/DB Kneeling Windmills

Right, DB/KB 1-Arm Rows

Left, DB/KB 1-Arm Rows

Wipers / Hanging Knee Tucks

Left, KB Half Kneeling Press

Right, KB Half Kneeling Press

Landmine Thrusters / 180 rotations

Weighted Plank / DB Plank Drag

Rack Carry / Farmer Carry

4/6/23 THURSDAY. SPEED-WORK at your local track. Run a warm-up mile, drills, 6 x 30 meter pick-ups.

Two rounds of: (2 x 100 (100) – 2 x 200 (200) – 2 x 400 (on 2:30 or 3′) – 1 x 600 (200)).

4/8/23. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM start. Meet in Lot C of the Seminary College ( 201 Seminary Drive), Strawberry area of Mill Valley. Arrive a bit earlier to get in your warm-up mobility exercises and a few run pick-ups.

Week of 3/27/23 Workouts, Training.

Hi Folks,

Another week with uncertain weather is on the menu; you’ll have to work around inclement weather days to get in any training. We’ll have to check on the weather later in the week to see if we hold the Saturday HR/XT workout.

I’ll have another specific practice to improve your race pacing you can develop accurately develop on the track. (see below).

Kevin and. Kathleen did the Lavaman Triathlon last weekend – and chalked up extra experiences with Parasailing and a helicopter ride over the beautiful and rugged island landscape.

3/28/23 TUESDAY. TEMPO training. Today will be rainy with high winds so I don’t see you running tempo, but change it for a quick 35 minute run; then get dry!


3/30/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, running drills and 6 x 30 meter pick-ups. The theme is to practice pacing utilizing 400’s because accurate pacing to determine perceived effort is one of the main ingredients for successful optimal racing.

The 400 meter track oval provides you an accurate tool to develop pacing and the perceived effort that goes with it. I’ve seen multiple track and road race efforts blown due to runners usually going out too quickly in the first quarter to half mile. Here is one practice session you can do making use of the exact distances that a track provides to master pacing with 400 meter repeat intervals. For example, if your goal is to achieve perfect 8 minute pace running use your stopwatch to check your 200 meter split: try to achieve a one minute time and then hit two minutes at the end of the 400 meters. Do this over the first 2 x 400 meter runs; then on the next 2 x 400 meter intervals without looking at the 200 split, only note your finish. Try to reach the two – minute mark each time. Continue with the same pattern until you can nail the 400 meter time within two seconds or less; ideally reach the 400 meters exactly on target!

Running the first mile of a 10K too quickly means you can’t recover. If anything, running the first 1-2 miles a bit too slowly allows you to run a negative split i.e., the second half faster than the first half – and a best time.

Learn disciplined pacing that’s appropriate for your level of fitness and I will guarantee you a PR!

A gp (sub 6:30 pace group): 12 X 400 on 2′ or 2:30.

B gp (Sub 8′ pace group): 8-10 x 400 on 2:30

C gp (sub 9′ pace group): 6-8 X 400 on 3′.

4/1/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS & TRAP BAR DEADLIFTS. 9 AM. (We’ll see how the weather will be for Saturday). On Lot “C” of the Seminary college at 201 Seminary Drive