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.

Hi Folks,

SATURDAY HR/XT is a go tomorrow with a 8:30 AM start. ( see below).

Looks like we’re in for on and off rain this week, but running can be done with wearing the proper gear for those on and off showers. Looking forward to better weather for all of us after Wednesday.

Last Sunday I hustled up to Yountville to lead our second Mustard Ride. Linda came up to join in; it ended just the two of us riding the 30 miler. It turned out to be a surprisingly clear, sunny day for the time of the ride; by the time we finished lunch, the rain had started about 1:40 pm. Another good day in the Napa Valley!

2/20/24 TUESDAY. TEMPO run over flat to rolling terrain and end up near a hill about four minutes in length. After the warm-up mile or so you’ll run 8′ at 10K pace ( 2′ easy) – 4′ Tempo (1:30) – 8′ Tempo ( 2′)….then go to the hill and run up at 5K effort level for 4′; then easy jog back down.

2/21/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFT. 8 AM start at Warren’s garage/gym. When you arrive do mobility exercises and warm-up. We’ll do the 5 x 12 KB Swings together for part of the warm-up.

Deficit KB Sumo Deadlift

Right Lunge Torso Rotation / Right Side Plank Leg Raises

Left Lunge Torso rotations / Left Side Plank Leg Raises

Incline Pushup

Left Bulgarian Squats x 5 (think of it as a “Split Squat” i.e. sink hips straight down so back knee touches ground)

Right Bulgarian Squats x 5

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

DB Plank Drag ( keep torso square to the floor)

2 x 6 heavy KB Swings

Grip Plate O’Head Carry / KB Farmer Carry

Finisher: Trap Bar or regular Deadlifts

2/22/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks; then 6 x 30 meter pick-ups. 2 x 150 (50) stride-outs, then:

6 x 400 at 5K effort (200 jog) – 1000 at 10K race pace (200) – 2 x 200 (200).

2/24/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM in Lot C of the Seminary College ( 201 Seminary Drive, MV). We’ll open the chain link gate about 8:10 so you can warm-up. Note that I include mobility, ROM, low back exercises in between the strength movements; the “easy” exercises maintain back health, muscle balance and IT Band health. The “Loaded Carries” improve structural strength, posture and core.

Hi Folks,

2/16/24 Friday: UPDATE on Saturday workout: There will be no workout at Seminary College, but I will have strength training circuit at Warren’s garage/gym at 9 AM. LMK if you will be attending; so far, Tom, Elizabeth, Judi…

2/18/24 SUNDAY. Our second “Mustard Ride” at meeting at 10 AM by Yountville Park for those who could not make last Sunday’s ride. It looks like rain won’t arrive until after 5 PM; it will be cloudy, but that’s doable. Some folks will be riding less than 12 miles on the Yountmill Rd then add the Vine Trail Bike path that parallels the Wine Train tracks. I project fewer participants this Sunday because a good number rode last Sunday. I suggest bringing a simple picnic lunch for after the ride that we can eat at the tables provided in Yountville Park where we park our cars.

Keep in mind the once-per-year day you can ride Silverado Trail without car traffic:March 3, 2024; the day of the Napa Marathon which starts in Calistoga with the runners heading south on Silverado Trail for 23 miles before turning right on Oaknolle Av then making their way to finish at Vintage High School. We’ll continue on the Crossover Av to the signal light at Hwy 29, cross over and head north on the Vine Trail for 4.5 miles back to Yountville Park. You’ll have most any option on the distance you want to cycle on Silverado Trail while cheering on the runners. More tba….

2/13/24 TUESDAY. TEMPO pickups after a mile warm-up. Here’s a sample by a 2:18 Canadian marathoner with a ladder format workout: 3′ Tempo ( 1.5′ easy) – 4′ Tempo (2′) – 5′ (2:30) – 5′ (2:30 easy) – 4′ (2′) – 3′ (1.5′).

2/14/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ DEADLIFTS. 8 AM start at Warren’s Gym; get in your mobility exercises prior to start of Circuit. We’ll do 5 x 10-12 KB Swings prior to the Circuit.

KB Deficit Sumo Deadlift

Weighted Plank

X 5 R/L “Donkey Whips”

Incline Push-Ups

Bench Kneeling R/L x 5 One-Arm Row ( or R/L Bulgarian Squats)

DBL KB Clean & alternating R/L Presses X 5

R/L DGB Reverse Lunges x 5

Weighted Bar “21’s”

2 x 6 Heavy Swings

Rack Carry / Bottom-Up KB Carry

FINISH with BB Deadlifts or Trap Bar Deadlifts.

2/15/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, some Skips, Butt Kicks you’ll be running a” 1000 meter breakdown,” which is appropriate for a variety of race distances and Dipsea buid-up. First run 2 x 100 meters (100 easy), then TWO ROUNDS of:

(1000 at 5K pace (200 easy jog) – 600 (200) – 400 (200) – 200 at mile pace (200))

Do a brief 5-10′ stretch routine before leaving the track area.

2/17/24. SATURDAY. Will be held at Warren’s gym at 9 AM Sat. morning with a strength training circuit. (148 Madison Av, SR; two blocks from the Civic Center; take 2nd left Washington Av, off N. San Pedro Rd, go right at end of block, then right 4th house down and directly across from Natl Guard Armory)….LMK if you will be joining in; so far coming are: Judi , Tom, Elizabeth..

Hi Folks,

UPDATE 6:46 PM: SATURDAY HR/XT is a go: see you in the AM…

Writing this from Columbia Falls, Montana where is is snowing steadily while the weather is scary rainy and windy from what I hear. I’ll be updating the blog as the week goes on due to the erratic schedule up here.

Our own organized group “Mustard Ride,” on 2/11 and/or 2/18. I offer two dates because I know a number from our workout groups, for those who cannot make the 2/11 date. We’ll meet at 9:30 AM by the little Yountville Park at the north of end town where we will also do our picnic after the ride at the tables provided. You have the options to ride 6, 12, 15, 20, 27 or more miles from our meeting place. Riding out in northerly direction for two miles on Yount Mill road past the vineyards with the rows of mustard seed; it T’s onto Hwy 29 bike path. Those who want to ride the very safe route with no car traffic will turn around and ride back to where we parked then make the short quarter mile to the Yountville Bike Path which connects to the Napa Vine Trail (by the turn-off to the Veteran’s Home area and continues for a good four miles in the southerly direction parallel to the Wine Train tracks.

Others will continue north next to Hwy 29 bike path for five miles then right on Hwy 68/128 and make our way to Silverado Trail. (For a longer ride people can continue north for two additional miles and take the Zinfandel Ln right turn). It’s two miles transversing the valley width to Silverado Trail. Heading south on Silverado Trail you’ll see the mile markers for the Napa Marathon and Half Marathon. Heading about four miles south to the 18 mile mark of the marathon is the Yountville Crossover road back to the Yountville Park for about 12 or 14 miles. Others can ride past the Yountville Crossover and continue south to the 22.5 mile of the marathon course and turn onto Oaknolle Av crossover to the signal light at Hwy 29, cross over and north onto the Vine Trail bike path back to Yountville. After the ride I suggest BYO lunch that we can eat in the park; that allows for a flexible finish time for people who ride the various distance.

2/6/24.TUESDAY.TEMPO run workout. After the mile warm-up you’ll run 10′ tempo (1:30 easy) – 10′ Tempo, then run to finish of the workout. The goal is to run these 10′ bouts at about 10K race pace, a high aerobic, but controlled effort.

2/7/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. There is a set of Circuit station cards there for you. Remember to get in your 5 x 12 kettlebell swings. Be careful, no injuries.

2/8/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips, butt kicks, run 2 x 100 (100) then: Two rounds of:

(4 x 200 (200), 4 x 400 (on 2’/2:30/ or 3′))….A group runners add 1000 meters.kle

2/10/11 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 8:30 AM Start. WORKOUT IS A GO for this morning In lot C of the Seminary College ( 201 Seminary Dr, MV) We’ll be in lot C from 8:10 AM on so you can do a warm-up prior to the start.Weather is predicted to be fair. I will be introducing some variations to the workout for part of the group.                                    

Hi Folks,

Looks like we are in for a rainy week and Sandy and I will be out Thursday (2/1), come back Wednesday, (2/7); I’ll have a set of Circuit Training station cards for that day’s indoor workout because we won’t be back until mid-day, but one of the group can help with the 35″ of exercise followed by 25″ of rest and moving to the next station.

Men and Women’s USA Olympic Marathon Trials , will be held this Saturday in Orlando, Florida at 9 AM on NBC locally …..Brings back memories of Sister Marion Irvine who qualified (2:51:01 at CIM) for and participated in the 1984 first USA Women’s Olympic Marathon Trials in Olympia, Washington. What a historic and memorable week that was and the people of Olympia made the event something special. One little story:

As we were checking in at the registration desk to pick up our credentials, one lady came up to Marion and asked, “Are you Sister Marion?” “Yes,” responded Marion. “Oh, thank goodness, I want my daughter to room with you during the week of the Trials so you can keep an eye on her.” Turns out her daughter was Cathy Schiro, age 16 who had also qualified for the Trials with around 2:40 something time. She was a rising star, new to the marathon and had brought her times down rapidly. Little did her Mom know that Marion came up to run, but had no delusions about finishing in the top three to make the Olympic team; we were both going to enjoy the festivities and would be attending a number of functions, parties and a few late nights. Cathy would already be dutifully in bed when Marion would come rolling in.

The night before the race, Marion thought she’d pass on some sage advice to young Cathy Schiro. “So what is your race plan for tomorrow ? asked Marion. “I thought I’d take it out at 5:50 pace to start with and then see how it goes,” she said. “Okay, good night then” said Marion. There wasn’t any advice she give this young participant. In fact, she was in fourth place for a while and ended up running 2:34! Cathy later set the American 10M record, also got married and is now Cathy O’Brien and made the marathon team for the 1988 Seoul, Korea Olympic Games. Marion ran 2:52 at Olympia; she could have broken 2:50:00, but I had her stick with Sally Edwards to avoid going out to fast, but that was a mistake on my part because Sally was not in as good racing shape as Marion. Marion ended up forging ahead about 10 miles into the race as Sally drifted off the back. My mistake that dayBut, Marion did end up ahead of all the Masters women with a 2: 52 time, still a good day for her.

Group ride update: Sandy and I checked on the status of the Mustard near Yountville area of the Napa Valley: the growth has begun. Some of the vineyards have half growth, so I’m proposing two dates in February, the 11th and the 18th, because some members of the group can’t make one of the two dates. I’m happy to go up twice – Napa is most always nice!….(more to come)

1/30/24 TUESDAY. TEMPO run session to acclimate your body to holding a high, but controlled pace, i.e., about 10K race pace for novices/ low mileage runners.

6’ Tempo (1′ easy run) – 10′ (1:30) – 6′ tempo then to finish easy run.

1/31/24 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/SWINGS/DEADLIFTS and ERG Rowing. 8 AM at Warren’s Gym ( it will be raining, so all indoors that morning). We’ll do our 5 x 10-12 Swings together prior to beginning the Circuit.

Deficit KB Sumo Deadlift

Left, KB Clean & Press x 5

Right, KB Clean & Press x 5

Inverted Row or hold

Wipers

Left, Kneeling Back Hip Circles / Left, Bridge March

Right, Kneeling Back Hip Circles / Right, Kneeling Bridge March

Landmine Thrusters

Farmer Carry / Rack Carry

2/1/24 THURSDAY. SPEED-WORK at your local track (No rain predicted that morning). After the warm-up mile, do Skips, Butt-kicks, 6 x 30 meters, Lunge torso rotations. then 2 x 100 quick cadence pick-ups with 100 recovery, then:

2/3/24 SATURDAY. NO HR/XT session today, but a good morning to get in miles as no rain is predicted. Those gearing up for Dipsea, get in a fairly level 2 mile warm-up run, the walk-run the Dipsea Stairs at a pace so that you can still run up through the Flying Y Ranch to Windy Gap. If you need to walk again, do it on the narrow trail portion once you’ve run the paved section.

Hi Folks,

We’re in for another week of unsettled weather, so we all have to plan workound around each day. Update: Saturday HR/XT/SWINGS/LOADED CARRIES/SPRINTS workout is a go on 1/27/24. LMK if you are joining in on the workout – simply text me.

Meanwhile get in short but consistent runs if you are pointing towards the DIPSEA RACE and keep up twice per week strength training Wed/Sat or TU/TH depending on your schedule.; and easy medium long run on Sunday. Running two days back to back will build the endurance to push that 7.2 mile hilly course.

MEN/WOMEN’S OLYMPIC MARATHON TRIALS 2/3/24, Orlando, Florida. 10 AM. There are several hundred nervous men and women Olympic hopefuls who will meet in Orlando to race for one of the top three spots to make the USA Olympic Marathon team: it’s coming up quickly. To qualify to run the Olympic Marathon Trials men must qualify within a 18 month window and run 1:18:00 or better; or a half marathon in 1:03:00. Women require a 2:37:00 or better, or a half in 1:12:00. It will be run on 3 x 8 mile loop course plus a 1.21 mile addition to make the 26.2 mile marathon distance.

CONNOR MANTZ ran the top time of 2:07:47 to qualify along with 18 other men under 2:11 ( 5′ pace) while EMILY SISSON, was top woman in 2:18:29 along with 35 under 2:30:00! The challenge between now and race day is to avoid becoming sick, sustaining an injury and peaking correctly to be your best on race day.

If you’re planning to enter the NAPA MARATHON, HALF MARATHON (3/3/24) you may have needed to enter prior to January of 2024. This race offers a limited number of entries for both races: they fill quickly. I would choose this smaller field event if going for a best time; much more difficult to do in a mega marathon because you have a less crowded and faster two miles to settle into your goal pace without needing to weave your way through hundreds of runners ahead of you. A group of us are going up to cycle over Silverado Trail on race day because it’s the only day there will be NO CARS on the road: makes for a very relaxed ride and we cheer the runners on while cycling from south to north towards Calistoga.

(I’ll be updating the blog several times this week)

1/23/24 TUESDAY. TEMPO run. After you complete a solid warm-up mile run each tempo interval at 10K race pace::

10′ Tempo (1:30 easy run) – 8′ (1’easy) – 5′ Tempo – then run to finish.

For those with 35-50 mile base run 20′ steady tempo at 10M race pace.

1/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. (rain likely). 8 AM at Warren’s gym. Immediately begin with mobility exercises and/or 250 meter row warm-up; we’ll do our 5 x 10-12 swings together. You’ll notice that I put in mobility exercises to address the reduced range of motion (ROM) that comes along with aging. Then two rounds:

Deficit KB Sumo DL x 5

R/L Kneeling “Thread the Needle”

DB/DGB “Russian Twists” X 20 / R/L Foot to Hand Placement

Incline Push-Ups

Wipers

DBL KB Swing Cleans & DBL Press

Weighted Bar (12#, 14# or 18# bar) ” 21’s Curls

DB Rack Carry / DB Farmer Carry

Finish with BB or Trap Bar Deadlifts 3 x 3-4 reps.

1/25/24 THURSDAY. SPEED-WORKOUT at your local track. After the warm-up mile, get in Skips, Butt-Kicks, 6 x 30 meter quick cadence pick-up runs. 2 x 100 (100), then a “Ladder workout”:

200 (200) – 400 (200) – 600 (200) – 800 (200) – 600 (200) – 400 (200) – 200 (200)

1/27/24 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/DEADLIFTS. Workout is a go!…8:30 AM start in Lot C of the Seminary college ( 201 Seminary Dr, MV). Drive up the entry by about 8:10, park in lot C and get in your warm-up run and mobility exercises.

LMK if you will be attending.

X 10 DB Thrusters / X 6 R/L Side Plank “DB Sweep & Reach”

2 x Short Hill - 2 x Sprint

X 8 KB/DB R/L Clean & Press / X8 DB R/L Russian Twists

1/2 “A” - Sprint

X 8 R/L ”Donkey Whips” for butt/hip strength/ X8 R/L DB “Gorilla Rows”

Long ( at 5k effort level)

X * R/L DB Burpee & Row / X 20 total AB Scissor Kicks

3 x Sprint - 1 x Short

Then it is on to second half of workout with next White Board listing Carries, Sprints, Deadlifts

Exercise stations

Last two white boards are for those getting started or coming back from an injury and also an alternative shorter workout for those not running

Hi Folks,

We’ll be planning the workouts around the rainy days as the week unfolds. The Saturday HR/XT session is cancelled for this Saturday ( 1/20/24) due to Sat/Sun weather system moving in, but we will substitute with a workout at Warren’s garage/gym (148 Madison Av; two blocks from Civic Center) at 9 AM. I’ll lead an indoor strength training circuit indoors. Please text me if you are to join in on the workout. ( so far joining in: Elizabeth, Tom, Judi, Lisa, )

Running the Dipsea this year? During January, February, March, and first week in April you want to build your leg strength foundation and overall body structure with Hill Repeats, Loaded Carries, Swings and Deadlifts: you cannot “cram” this phase during April and May. That’s what we develop on Saturdays~ The constant toil of uphill and downhill running takes on your legs, hips, and back can lead to breakdowns. Be proactive and begin this month to make your body more resilient with hill and strength training. Even participating once per week in our Saturday group, will help build your strength, power, and mobility to reduce chances for injuries.

I also have the routine for general strength improvement for those who do not want to include any sprint running or hill repeats. They focus on mobility, loaded carries, some lifts in order to lay a foundation and improve structural integrity, so you can begin a regular exercise program, i.e., “getting in shape to begin training.”

A New WR Women’s 10K road race time featured two women for the first time ever, under 29:00! AGNES NGETICH, a World XC Bronze medalist ran 28:46 in Valencia Spain. Her 5K spit was 14:13, 8K (metric 5M) in 23:10. Eleven women passed 5K in 15:00, with four women under 30:00.

JACOB KIPLIMO of Uganda was the World XC Champ ran a superb 26:33, passing 5K in 13:20; three finished under 27:00 with 10th place in 27:35. . Next year the will feature a million dollar bonus for breaking the world record.

1/16/24 TUESDAY. TEMPO run day. After the warm-up mile run 4 x 6′ tempo pick-ups at 10K race pace with 1:30 easy jog between each pick-up.

1/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM start at Warren’s gym. Be ready to get in your warm-up and swings prior to the start of the Circuit.

Deficit KB Sumo Deadlift

Left, Fwd Knee Circles / Left, Back Knee Circles

Right, Fwd Knee Circles / Right, Back Knee Circles

Incline Push-ups

Iron Crosses

Wipers

DGB (O’head or chest high) R/L Reverse Lunges

Standing KB Alt R/L Presses

“Walking Plank” from left to right, right to left while on forearms

X 15 KB Swings

Rack Carry / Farmer Carry

Finish with Deadlifts or Trap bar Deadlifts 3 x 34 reps.

1/18/24 THURSDAY. SPEED-WORK. at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, butt kicks then: TWO rounds of: (6 x 150 (50), 1 x 200 (200), 1 x 400 (200))

1/20/24 SATURDAY. HR/XT/SWINGS/CARRIES/SPRINTS/DEADLIFTS. Workout at the Seminary College is cancelled for this Saturday, but I am holding an indoor Strength Training Circuit at our Wednesday garage/gym location (148 Madison Av, San Rafael about two blocks from the Civic Center) at 9 AM. You can text me if you’d like to come to the Circuit workout by Friday afternoon. We’ll have our HR/XT Saturday training at the Seminary next week Saturday – weather permitting.

SO FAR CONFIRMED for Saturday Circuit: Paula, Lisa, Judi, Tom, Elizabeth

Getting ready for Dipsea? Your hill work and strengthening program should be in full mode during February, March, and first week in April. You need the uphill strength (hill repeats) and strong quads (deadlifts, heavy farmer carries, reverse lunges, walking lunges) to handle the downhills; hip mobility and strength with key exercises…..Note that I’m adding separate workout board for those not running hill repeats or running at all, but want to begin learning the strength movements, mobility, and loaded carries to improve their structure and strength overall.

CIRCUIT FOR 1/20/24:

KB Deficit Deadlifts

Left, DB Kneeling Windmills

Right, DB Kneeling Windmills

Right, 1-Arm DB Rows

Left, 1-Arm DB Rows

Wipers

DBL light DB Swing Cleans and Press

R/L Alternating Reverse Lunges while holding onto bench/table

Weighted Plank

Rack Carry / O’Head Grip Plate Hold or Carry.

Finish with 3 X 3-4 reps of BB Deadlifts or Trap Bars Deadlfts…..Get in foam rolling after the Circuit.