Hi Folks,

Let me know by 3 PM if you will be coming to the SAT HR/XT workout at Seminary College. Weather looks to be clear for the workout. Note, that if you would rather skip the Hill Repeats portion ( except those running Dipsea or another XC event); I have the long and short sprints, loaded carries and kettlebell routine as part of the second half of the workout. Workout is a go.

The DIPSEA race date is approaching quickly; it’s imperative to keep training consistent, get in twice per week hilly runs and hill repeats to prepare your legs for those up and downhill sections of this uniquely up and down course. Feel free to join in the Saturday HR/XT workout where we conduct a full body training in addition to hill specific training.

4/23/24 TUESDAY. TEMPO run session. After the mile warm-up up the pace to 10K race pace :

8′ Tempo (1:30 easy running) – 8′ Tempo (1:30 easy) – 8′ Tempo -easy run to finish.

The idea is acclimate the body to steady state high aerobic pace running effort to simulate racing.

4/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ CARRIES/ DEADLIFTS. 8 AM at Warren’s gym. Begin immediately with mobility exercises and getting in 60 Swings prior to the Circuit; some of you will row 1000 meters before we do the Circuit . Finish with 3x 3-4 Deadlifts.

KB Deficit Sumo Deadlift / Controlled KB Goblet Squats

R/L Foot to Hand Placements / Bird Dogs

R/L Thread the Needle

Incline Push-ups

Hip Bridges with 25# Slam Ball

X 4 R/L Alt KB Clean & Presses

Landmine Right Single Leg Deadlift (SLDL)

Landmine Left Single Leg Deadlift ( SLDL)

Weighted Bar “21’s”

2 x 6 Heavy Swings

Rack Carry/ Farmer Carry

Finisher: 3 x 3-4 reps of Deadlifts or Trap Bar deadlifts

4/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, get in 6 x 30 meter pick-ups when you arrive at the track; skips, butt-kicks, lateral slides.

A group: regular mileage (over 20 miles per week): 2 x 150 (50) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) at 5K pace – 400 (200) – 2 x 150 (50)

B group: Low mileage runners emphasizing shorter intervals. 4 x 100 (100)- 2 x 150 (50) -2 x 200 (200) at mile speed; 1 x 400 (200) at 5K pace – 2 x 100 (100)

4/27/24 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS, SPRINTS/ DEADLIFTS. 8:30 AM . Workout is a go…Park and start in Lot “C” at the Seminary College ( 201 Seminary Drive), Strawberry/MV; go up the entry road and park in Lot C. Weather looks to be good!

LMK by 3 PM Friday if you will be joining in on the workout. So far: Judi, Zahra, Elizabeth, Paula, Kevin…

I modified the workout for most of the group by focusing on the second half of the workout with additional sprints ( long, short, medium lengths); two rounds of Carries and bodyweight exercises with emphasis on hips, because not everyone is doing the hill repeats portion.

X8 DBL DB Clean Front Squat & Press / DGB Sit-Up & Reach

2 X Short – 2 X Sprint

X 5 R/L DB Reverse Lunge / X 6 R-L DB Plank Drag

Long ( run at 5K effort)

X8 Alt Single leg Bridges / X8 R/L Kneeling Fwd Hip Circles

1/2 “A” – 2 X Sprint

X 8 R/L DB “Gorilla Row” / X6 R/L Side Plank Leg Raises

3 X Sprint – 1 X Short

2) Then onto the second half of the workout with Sprints/Loaded Carries/ Swings/ KB training

Hi Folks,

Update 4/16/24: There will be no SAT HR/XT this weekend: we’ll be away.

Exciting races in both the men, women and masters divisions at the BOSTON MARATHON last Monday! HELLEN OBIRI of Kenya, and trains in the US, demonstrated her remarkable strength by being able to drop the pace dramatically over the last five miles ( last thing I think about is trying to pick it up after mile 20 at Boston after pounding the long downhill after Heartbreak Hill). The pack of 17 dropped to three after OBIRI ran a 15:06 5K from 35K-40K late into the race: 4:57, 4:41, 4:54, 4:51 splits! Her teammate and 2022 NYC Marathon winner, SHARON LOKEDI pushed it with her but ended up second. I was again impressed by 44 year old, EDNA KIPLAGAT, former two time winner at Boston earlier in her remarkable career since 2010, ran 2:23:21 for third place! She’s an interesting story when you look at her training which includes long breaks between her marathon races for recovery, to have children and to stay healthy. A lesson here. Top American finisher for the second time was EMMA BATES for 12th place in 2:27:14.

Men’s winner, SISAY LEMMA of Ethiopia, ran a gutsy race by taking the lead from 3 miles on – to the finish in 2:06:17 which is the 10th fastest Boston Marathon time. He did build his lead to well over two minutes hitting the first half in 60:19 then did slow down dramatically for a 65:58 second half; the pack never caught him. An impressive performance. MARCEL HUIG of Switzerland set CR of 1:15:33 with his special racing wheelchair: a truly remarkable performance for covering 26.2 miles!

4/16/24 TUESDAY. TEMPO run over flat to rolling terrain to help the body acclimate to a non-stop race simulated effort. After the warm-up mile pick up the pace to 15K race pace and hold for twenty minutes, classic tempo!

4/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up mobility exercises or 1000 meter ERG row, and swings prior to the start of the Circuit.

Deficit KB Sumo Deadlift // Goblet Squats

R/L Foot to hand Placement / R/L Thread the Needle

X t R/L Bird Dogs

Incline Push-Ups

Hip bridges with 25# Slam Ball

Wipers

X4 R/L KB Clean & Presses

Weighted Plank

R. Landmine Single Deadlifts / Left Landmine SLDL

2 x 6 Heavy KB Swings

Farmers Carry / Rack Carry

Deadlifts after the second round of the Circuit.

4/18/24 THURSDAY. SPEED-WORK at your local track.a number of the group meet about 7:30 at the COM track. After your warm-up mile, run 6 x30 meter pick-ups, some skips and butt-kicks. Then all do: 2 x 100 (100), 3 x 150 (50 walk or jog it: allow for recovery):

Lower mileage group: 2 X ( 200 (200) – 2 x 150 (50 go at walk or slow jog ) 2 x 100 (100).

Regular 25 miles or more /week: 3 X ( 600 (200) at 5K pace – 400 (on 2:30) – 200 (200))…after 1′ additional recovery run 1 x 800 at tempo pace.

4/20/24 SATURDAY. There will be no SAT HR session this day: we are away.

It’s a good weather weekend for some good trail running and cycling on quiet country roads in west Marin.

Hi Folks,

There will be no Sat HR/XT due to “Bike Around the Buttes” event.

Hi Folks,

A good number of the group are riding the Bike Around the Buttes, on Saturday, 4/13/24 in Sutter area near the Buttes the small mountain rage that the 40 mile course circumvents.

There will be no Sat HR/XT due to “Bike Around the Buttes” event.

A few members from our workout groups took part in the Lava Man Triathlon Waikoloa (1.5K swim – 40K bike – 10K run: the Olympic distance format) held on the big island of Hawaii over the second half of the Kona Ironman course. Linda Munk (and friend), Gayle Shimokaji, Judi Shaffer (and her relay team), Dave Champagne, and Kevin Porter got through their events, though Kevin was stopped by a broken chain that cost him over an hour of waiting time! Apparently the mechanics could not find the chain link tool to remove the broken chain and slap on the new one!

4/9/24 TUESDAY. TEMPO workout in three parts over flat to rolling terrain paced at 10K race pace. After the mile warm-up increase the pace to a high aerobic, but controlled 10K effort:

10′ steady tempo (1:30 easy run) – 6′ Tempo (1′ easy) -5′ (tempo ) then a run to the finish of the workout.

4/10/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Warm-up when you arrive with some rowing 1000 meters on the erg machine.

KB Sumo Deadlifts / X 5 Goblet Squats

Left, Side Plank DB Sweep & Reach

Right, Side Plank DB Sweep & Reach

Incline Push-Ups

Slam Ball Hip Bridges

Swipers

Alt KB Clean & Press

DGB O’Head R/L Reverse Lunges

Plank Walk Side to Side / R/L 6 ” Donkey Whips”

KB 2 x 6 Heavy Swings

Grip Plate O’head Carry / DBL KB Rack Carry

Finisher: Deadlifts, 3 x 3-4 reps

4/11/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile skips, butt kicks, fwd and bkwd kneeling hip circles R/L x 8 you’ll do:

A. Novices: who need shorter distance intervals to develop or maintain leg speed: 4 x 150 (50) – 2 x 200 (200) – 1 x 300 (100) – 4 x 100 (100)

B. More experienced runners running 25+ miles per week consistently: 2 x 150 (50) – 2 x 200 (200) – 2 x 300 (100) – 2 x 400 (on 2:30) – 1 x 600 (200) at 5K pace – 1000 (200) at 5K pace.

cool down two laps easy and follow with stretch routine for quads, butt, hamstrings , calves.

4/13/24 NO Saturday workout.

Hi Folks,

Late start on posting for this week due to work deadlines, so I’ll be updating workouts all week. We’ll see what the weather will be later this week and determine if we hold our Sat. HR/XT workout at the Seminary or indoors.

So far, it looks like we can hold the outdoor workout, BUT, I need a head count for who is coming to the workout.

4/2/24 TUESDAY. TEMPO workout using medium length intervals of high aerobic, but controlled “comfortably stressed” tempo pieces. After the warm-up mile pick it up to 10K to 15K race pace effort for:

12′ tempo (2′ easy running) – 6′ tempo (1′ easy) – 6′ tempo and easy to the finish of the workout. The goal is to acclimate your body to a steady effort for a sustained time period which simulates racing.

4/3/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. After the mobility exercises, 60 swings we’ll go right into the Circuit.

Deficit KB Sumo Deadlifts

Left, Spiderman Lunges / Bird Dogs

Right, Spiderman Lunges / DGB Sit-up and Reach

Incline Push-ups

X 5 R/L DB “Three Point Rows”

Wipers

KB Alt R/L X Clean & Press

KB Alt R/L Reverse Lunges

180 degree Landmine Rotations

Plank Walk

2 x 6 Heavy KB Swings

Grip Plate O’Head Carries / KB Rack Carry

Finish with Trap Bar or regular Barbell Deadlifts

4/4/24 THURSDAY. SPEED-WORK at your local track. After your warm-up mile and on the track: get in your skips, butt kicks, 6 x 30 meter quick cadence pick-ups to get the leg speed coordination going.

Group 1, (for over 50 runners): More emphasis on shorter intervals to develop or maintain quick cadence without fatiguing the athlete. 4 x 100 (100 slow jog), run the straight-aways at mile pace; jog the curves for recovery; 4 x 200 (200) at 2M pace; 2 x 150 (50) at mile pace.

Group 2, (for under age 50 runners): They’ll focus on short and long intervals and accurate pacing for LD races. After the 4 x 100 (100); 3 x ( 600 (200) at 5K pace, 400 (200), 200 (200) at mile pace))

4/6/24 SATURDAY. HR/XT/CARRIES/SWINGS/ SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Baptist Seminary College (201 Seminary Drive, MV). I’ll open the gate to lot C a bit after 8 AM so you can get in parked and get your warm-up going.

LMK if you are joining in. Judi, Kevin, are in Hawaii doing Lava Man Triathlon;

so far joining in: Robert, Paula, Andy, Zarah, Tom, Elizabeth, Shirley,

X 8 DBL DB Clean & Front Squat to Press / X12 DGB Situp & Reach

2 x Short – 2 x Sprint

X6 R/L DB O’Head Reverse Lunges / X6 R/L DB ” Plank Drag”

Long hill at 5K effort level

Hip Bridge DB Alt R/L Presses X 8 / X 8 R/L Kneeling Bkwd Hip Circles

1/2 “A” – 2 x Sprint

X 8 R/L DB “Gorilla Rows” / X 10 DB “Russian Twists

3 x Sprint – 1 x Short

Then do the Sprints/Carries/Swings on second white board.

Finish with 3 x 3-4 Trap Bar Deadlifts

Hi Folks,

Rain to arrive later this week, so get in any outdoor training on Monday and Tuesday; Saturday at 9 AM, we’ll do the Circuit indoors at Warren’s garage/gym. Those preparing for Dipsea will probably need to get in some runs in the rain, but must be done because we’re almost into April!

The best 5K road race I’ve ever participated in is the “Carlsbad 5000” in Carlsbad, California will be held on April 7th. Years ago over twenty Tamalpans made the trip down to Carlsbad the year it hosted the National Masters Championships. This race is unique with course design and the nine men and women race divisions. The upside down “U” shaped course gives spectators three opportunities to see the runners go by. After Masters Men, Masters Women, Open Women, Open Men, the People’s Race, the Junior Carlsbad Mile, the Junior Carlsbad Half Mile; spectators and all those who had completed their races, line the course to watch the Elite Men and Elite Women’s races. Unlike most races this gives participants a special viewing of the Elite/Pro Races. If you ever have an opportunity to enter this race – do it! They offer a full weekend of activities and races.

3/26/24 TUESDAY. TEMPO run sets over flat to rolling terrain at a high aerobic, but controlled at about a 10K race effort level. After the mile warm-up run increase the pace and hold steady for:

6′ tempo (1′ easy run) – 10′ tempo (1:30 easy) – 6′ tempo; then run to finish

3/27/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/LOADED CARRIES/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM start at Warren’s.

Deficit KB Sumo Deadlift

Left, DB Kneeling Windmill

Right, DB Kneeling Windmill

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

DBL KB Front Squat to Overhead Press / Left, Bulgarian Squat

Weighted Plank / Right, Bulgarian Squat

Landmine Single Leg DB/KB Deadlifts / Right Single Leg DB/KB Deadlifts

“21’s” with weighted bar or EZ Curl Bar

Rack Carry / Grip Plate O’Head Carry

Finish with 3 x 3-4 Deadlifts after Circuit

3/28/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, hip circles with both legs, skips and butt-kicks. The 2 x 100 (100) stride-outs. 8 x 100 (100), 2 x 200 (200), 1 x 400, jog 400 recovery.

3/30/24 SATURDAY. No HR/XT/ on Saturday at Seminary, but I’ll have Circuit Training at Warren’s at 9 AM…LMK if you will join in at Warren’s.

Robert, Judi, Valla’s, Eric,

Hi Folks,

We’ll have several good weather days this week, but Friday afternoon through Saturday will be rainy; unless that prediction changes by Thursday. For now, no SATURDAY HR/XT at the Seminary College; we’ll have a 9 AM Circuit at Warren’s gym…

Last Sunday a few members of the group did a ride on Dry Creek Rd and West Dry Creek Road past a good number of vineyards on a perfect day for cycling, with a stop two-thirds of the way through with a stop for lunch at the Dry Creek Deli. The course we rode is part of the Wine Century 100K course and Asti Tour De Vine which had their lunch stations near in the large parking lot near the base of Lake Sonoma dam.

3/19/24 TUESDAY. TEMPO run session. After the warm-up mile, pick up the pace to 10K race pace, i.e., a high aerobic, but controlled effort:

4′ tempo (1′) – 10′ (1:30) – 6′ tempo and then run to the finish of the workout.

3/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8 AM at Warren’s.

Deficit KB Sumo Deadlifts / PVC/BB O’Head Squats

Left light DB “Bird Dogs / Left, Lunge Torso Rotations

Right, light DB “Bird Dogs / Right, Lunge Torso Rotations

Incline Push-ups

Slam Ball Hip Thrusts

Wiipers / BB Romanian Deadlifts

DBL KB Clean & Alt R/L Press

LMine 180 degree torso rotations / LMine Thrusters

Weighted Bar “21’s”

Weighted Plank or DB Plank Drag

Rack Carry / Farmer Carry

Finisher: Deadlifts

3/20/24 THURSDAY. SPEED-WORK at your local track. Some of the group meet 7:45 at the COM track. Get in your warm-up run, then 6 x 30 meters at the track, plus Skips and butt Kicks. Working on 400 repeats today run at 5K pace; no faster so you get in some volume.

A gp: (those who run 6′ or faster) 12 x 400 (on 2′ including the interval itself)

B gp: (those under 7:30 pace ) 8-10 x 400 (do a 1′ rest after finishing each 400)

C gp: 8-9 pace runners….6-8 x 400 (with 1:30 rest after finishing each 400)

After the workout do easy two laps, then a stretch session before leaving the track.

3/22/24 SATURDAY. HR/XT/SPRINTS/CARRIES/SWINGS/DEADLIFTS. 9 AM at Warren’s Gym. . The workout is cancelled at the Seminary College, but we will do a Circuit and extended Carries at Warren’s Gym. LMK if you will be attending the Circuit.

Hi folks,

Looks like we’ll have less rain this week which means you can get in some regular activity. If you are training for Dipsea keep focused during March on building the endurance base to run 1:20 to 1:45 for your long run while you’re building leg strength (twice per week) to handle the up and downhills with hill repeats, lunges, Bulgarian Squats and 3 x 4-5 reps of deadlift. It will pay off if you carry this out during March and April you’ll run stronger with course runs during April and May.

Last Sunday members from the workout groups rode a little adventure from SMART, Novato ( off Atherton Av) , past Olompali Park, on San Antonio Rd to the Petaluma light and then west of D street with a stop at Stellina’s Bakery (on 4th st). If you haven’t made a stop there, make a point to do so when you visit Petaluma again. What variety they offer to all who come, it was no surprise that there was line of people out the door!

3/12/24 TUESDAY. TEMPO runs over flat to slightly rolling terrain. After the warm-up mile up the pace to 10K race pace for 4′ tempo (1′ easy) – 10′ tempo (1:30 easy) – 8′ tempo, then run to finish of the workout.

3/13/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/CARRIES/DEADLIFTS. 8 AM at Warren’s garage/gym. When you arrive do your mobility exercises warm-up and /or Row 1000 meters.

Deficit KB Sumo Deadlifts

Left, DB Side Plank “Sweep and Reach”

Right, DB Side Plank “Sweep and Reach”

Incline Push-Ups

Left, Right Thread the Needle / Light DB R/L “Bird Dogs”

Wipers

DBL KB Clean-Front Squat – to Press

Weighted Plank

Landmine 180 degree bar rotations / Thrusters

Weighted Bar “21’s”

2 x 6 Heavy KB Swings

Rack Carry / Waiters O’Head Carry

Finisher: 3 x 3-4 reps

3/14/24 THURSDAY. SPEED-WORK at your local track. A small number do meet at 7:45 with a warm-up run and then go right into 6 x 30 meter pick-ups, skips and butt kicks 2 x 150 (50). Then:

6 x ((400 (200) – 200 (200))

3/16/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/ SPRINTS/ TRAP BAR DEADLFITS. 8;30 AM Lot C of the Seminary College (201 Seminary Drive, MV/Strawberry). Workout to be posted…Please text me by Thursday night if you will be joining in. Text me.

joining in are: Aj, Tom, Elizabeth,

Hi Folks,

It’s been a usual week for me that resulted in delays updating the blog. Here’s the latest:

UPDATE on 3/8/24, 8:30 AM: We will have SAT/HR/XT tomorrow with the usual 8:30 AM start in Lot C of the Seminary College. I wasn’t sure about the rain prediction; it will be very slight as far as I can make out from the forecast, and then clear up during the second half of the workout.

3/5/24 TUESDAY. TEMPO RUNS. After the warm-up mile over flat to rolling terrain on dirt or roads, you’ll run:

6′ tempo at 10K pace (1’easy run) – 10′ tempo (2′ easy) – 6′ tempo and run to finish.

3/6/24 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/ SWINGS/ CARRIES. 8 AM at Warren’s garage gym. We’ll do rowing warm-up, mobility exercises and 10 -15-10-15 swings prior to the Circuit.

DB STEP-UPS.

Left, Side Plank Leg Raises / R/L DB Plank row

Right Side plank Leg Raises / DGB Sit-Up & Reach

Incline Push-ups

Weight Bar “21’s” Curls

Wipers

Left, Heavy KB Cleans x 5 / Left, KB Clean & Press

Right, Heavy KB Cleans x 5 / Right KB Clean & Press

X 5 Controlled KKB Goblet Squats

DB ‘”Bird Dogs” R/L x 5

Rack Carry / Farmer Carry

Finisher: BB Deadlifts, Trap Bar Deadlifts x 3-4 reps

3/7/24 THURSDAY. SPEED-WORK at your local track.

3 Rounds of: ((400 (200) – 200 (200) – 2 x 150 (50))…..400 at 5K pace/ 200’s at 1M pace.

3/8/24 SATURDAY. HR/XT/SPRINTS/ SWINGS/LOADED CARRIES/TRAP BAR DEADLIFTS. 8:30 AM in Lot C of the Seminary College in MV/Strawberry area ( 201 Seminary Drive. Arrive about 8:10 to get in your warm-up run and mobility exercises….I will post workout later today.

Hi Folks,

Those of you contemplating riding the WINE COUNTRY CENTURY (and 50K/100K) is 90% sold out. If you are considering this best organized ride: sign up now!

This Saturday, 3/2/24 HR/XT workout at the Seminary College in Lot C is cancelled but we will hold a Strength Training Circuit at Warren’s at 9 AM.

This Sunday, 3/3/24 a number of our workout group members plan to ride in Napa on the Silverado Trail during morning of the running of the Napa Marathon. It’s the one day of the year that NO cars are allowed on Silverado during race. They will be doing a rolling opening of the road as the noon hour approaches but you have good flexibility with riding time to ride on Silverado and/or the Vine Trail Bike Path. This day’s ride is perfect for those who want to ride 30 miles or more without the stress of traffic by starting at 8 or 8:30 AM; others, may want to arrive after 9 AM and ride a shorter distance: a distance for everyone.

The full and half marathons start at 7 and 7:15 AM so I suggest getting to Yountville Park at the north end of town earlier than usual to take advantage of the closed road. We take the Yountville Crossover for two miles to where it intersects Silverado at 18.25 mile point of the marathon; then cycle north towards Calistoga direction, turning around as you reach the tail end of the marathon field. Note, you can make this ride most any distance you desire from short to long and experience the bike path too. You can then head south, past Yountville Crossover and continue another five miles to Oak Knoll Ave Crossover, cross Hwy 29 at the light and take the dedicated bike path Vine Trail to Yountville. We can picnic in the park if the weather is good; it’s supposed to improve as the day progresses.

2/27/24 TUESDAY. TEMPO run pieces at 10K race pace interspersed with brief recovery runs over flat to moderately rolling terrain. After the warm-up mile pick up the pace to 10K for three timed pieces. The goal is to run at a controlled high aerobic effort to simulate racing.

6′ tempo (1′ easy) – 8′ tempo (1:30 easy – 6′ tempo, then run to finish of workout.

2/28/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. Get in mobility and warm-up; we’ll do our 5 x 12 KB Swings together, then do two rounds of the circuit.

DB Step Ups

Left, Muay Thai Side Planks / Hip Bridge Hold with Dbl DB alternating Presses

Right, Muay Thai Side Planks / DGB Sit-Up & Reach

Incline Push-Ups

Iron Crosses R/L

Wipers

Left, Heavy KB Clean X 5 / Left, lighter KB Clean & Press

Right, Heavy KB Clean X5 / Right, lighter KB Clean & Press

R/L x 6 “Donkey Whips / Alt “Bird Dogs”

2 x 6 Heavier KB Swings

KB Farmer Carry / KB Rack Carry

Finisher: Deadlifts 3 x 3-4 reps.

2/29/24 THURSDAY. SPEED-WORK at your local track. A little different speed session that is non-stop, but includes recovery running. After 6 x 30 meter pick-ups and drills you will run two miles (8 laps/ 3200 meters) and include a 1 x 100 meter pick-up surge per 400; then easing back to a moderate run pace (not at a “slog” pace) until you reach the same start point for the next 100 meter surge and so on. For the “A” group add a 800 meter run at 5K pace.

3/2/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS is cancelled in Lot C of the Seminary College in Mill Valley/Strawberry area; we’ll hold an indoor strength training circuit at Warren’s garage/gym at 9 AM.

Deficit KB Sumo Deadlifts

Middle (pause) – Right (pause) – Left (pause) Rolling Plank

X 6 R/L Kneeling Fwd Hip Circles

Incline Push-ups

DBLDB Heavy “Gorilla Rows”

Wipers

X 6 Left, KB Dead Clean & Press

X 6 Right, KB Dead Clean & Press

KB or Grip Plate Alt Reverse Lunge & Halo

Rack Carry – Bottom-Up Carry

3/3/24 SUNDAY. NAPA/SILVERADO TRAIL ride will likely be a go (see above) if weather clears by Sunday morning. It should be fine from 8:30 or 9 AM on.

Week of 2/26/24: Workouts this week on Tu/Wed/Th/ Sat and our group bike ride on Silverado Trail with no cars allowed on Sunday morning during the running of the Napa Marathon (3/3/24).

2l/27/24 TUESDAY. TEMPO Runs over flat to moderately rolling terrain. After the warm-up mile pick up the pace to 10K race pace for a few timed efforts interspersed with easy running. Run a Tempo of 6′ (1′ easy run) – 8′ Tempo (1:30 easy) – 6′ Tempo then easy running to finish of the workout.

2/28/24 WEDNESDAY STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS AND ERGING on the row machine.