Hi Folks,

11/4/23 for Sat HR/XT is on 8:30 am start ( see below)

10/31/23 TUESDAY. TEMPO run over flat to mildly rolling terrain. After the warm-up mile run your tempo pieces at 10K race pace:

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

11/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8 AM.at Warren’s Gym (note 8 AM start). Arrive a then to quickly do warm-up.

11/2/23 THURSDAY. SPEED-WORK on your local track (most go to COM).

two rounds: (200(200) – 400 (200) – 600 (200))

11/4/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start ( gate opens about 8:05 AM) in Lot C of Seminary College.

Lisa, Chris, Judi, Tom, Elizabeth, Robert , possibly Andy are in so far.. After the workout Robert and I will be going to a Kettlebell Workshop in San Carlos from 1-5 pm

Hi Folks,

SATURDAY HR/XT are a go for tomorrow…8:30 AM start.

Update on 10/27/23: Having trouble with putting up photos on my blog, so I’ll type in SATURDAY workout. Pleas let me know by later this afternoon by texting me if you will be joining in on the workout. I’ve changed the sprints a bit in the second half of the HR/XT workout.

10/24/23 TEMPO / Threshold run over flat to mildly rolling terrain. After the warm-up mile run at 10K pace tempo: 10′ (1:30 easy run) – 7′ tempo (1′ easy) –5′ Tempo , then run to finish at moderate pace.

10/25/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s gym. Get in early to either get in 500 meter row on the ERG or mobility exercises prior to the Circuit.

Deficit KB Deadlift

R/L Alt Foot-to-Hand placement / DGB Sit-up and Reach

DB Russian Twists

Incline Push-ups

“Iron Crosses”, i.e., Foot to hand reaches

Wipers / Romanian Deadlifts

Left, Heavy KB Clean x 5

Right, Heavy KB Clean x 5

Landmine R/L x 5 Alt Standing Press

Wall Ball x 8

KB Rack Carry / Farmer Carry

Finish: 3 x 3-4 Trap Bar Deadlifts

10/26/23. THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups, x 20 Mtn Climbers, and 20′ x 2 of Skips then;

2 x 150 (50), 4 x 400 (on 2’/2:30/or 3′ depending on your pace), 1 x 400 (400 recovery jog); then 5 x 400 (on 2’/2:30/3′)………..The goal with the 400’s is to run them at your 5K goal pace consistently within 1-2 seconds of each other. Once you’ve hit two to three in a row within 1-2 seconds, then note the ” perceived effort ” for those splits so you can hit your times accurately by feel.

10/28/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ CARRIES/ TRAP BAR DEADLIFTS. 8:30 start ( chain fence will be open about 8:10 or earlier) at Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley.

So far joining in: Tom, Elizabeth, Dev, AJ, Shirley,

X 12 DB Thrusters / X5 R/L “Thread the Needle” / (2 x Short – 1/2 “A”

X6 R/L DB O’Head Reverse Lunges / (Sprint – Long)

X 8 R/L DB Kneeling Press / X12 DGB ” Jacks” / Sprint – 1/2 “B”

X15 Mtn Climbers (30 reps total) / X8 DB R/L Side Plank “Sweep & Reach” / 2 x Short – 2 x Sprint

Then it’s on to the Sprints/Loaded Carries/ Swings Board.

Hi Folks,

Last Saturday several members of the group took part in the Asti Tour de Vine where we cycled through the Russian Wine Growing Region followed by a sit down lunch. It began with a light drizzle during the first few miles then stopped , the weather then remained overcast but pleasant. A good day for the 25K, 50K, and 100K – and with good friends.

Note that Judi and Robert finished well ahead of the group; had lunch and had already gone home and missed the photo op.

10/17/23 TEMPO run over flattish to rolling terrain. After the warm-up mile:

10′ Tempo (1:30 easy) – 10′ (1:30) then run to finish – and STRETCH before hopping into the car.

10/18/23 STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Arrive early to get in your mobility warm-up

Deficit KB Sumo Deadlifts

Left, Lunge Torso Rotations

Right, Lunge Torso Rotations

Incline Push-Ups

Alt 1-leg Hip Thrusts / Hip Rolls

Wipers / Romanian BB Deadlifts x 6-8

DBL KB Rack Position and back to Reverse Lunges

Landmine 180 rotations / R/L X 6 Landmine 1- arm Rows

Rolling Planks

2 x 6 heavy KB Swings

Rack Carry / Grip Plate O’Head Carry

Finish with Trap Bar Deadlifts 3 x 3-4 reps

10/19/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, x 20 Mtn Climbers, x8 squats, drills, 6 x 30 meter pick-ups. Run TWO rounds of:

(1000 (200) – 600 (200) – 400 (200) – 200 (200))…..1000@ 5M pace, 600 @ 5K pace; the rest faster.

10/21/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” (chain barrier will be opened by 8:10 so you can do your warm-up while I set up. Let me know if you will be attending!

So far: Tom, Elizabeth, Robert , Shirley , Judi.. …

Second portion of workout:

HYROX Competitions The New International Fitness Challenge

Endurance and Strength Indoor Competition

The fastest growing mass participation fitness sport that was launched in 2017 in Germany by Christian Toetzke, and three time Olympic Medallist and World champion, Moritz Furste. It took off quickly and already has 40 global races and 90,000 participants.

Format: Partcipants Go through a total of 8Km (5 miles) running and 8 functional exercises . Most participants finish the series within 1.5 hours and anytime up to 2.0 hours. It is somewhat similar to running a half marathon or Olympic distance triathlon. There are also a Pro Doubles and Relay Divisions. The first instinct is to work on the strength exercises, but it’s still an endurance event with the five miles of running; has to be difficult to run after any of the leg exercises; especially the sled push and pulls. New participants can begin with a modified version of the complete challenge.

Run 1K ( 1000 meters)

Ski Erg (1000 (5 resistance Women / 6 for Men)

Run 1K

Sled Push – 4 x 25 feet for Women (102 kg (150 lbs) / Men 4 x 25′ with 152 kg (332 lbs)

Run 1K

Sled Pull – 4 x 25 meters meters (78 kg (170 lbs / 103 kg (226 lbs)

Run 1K

Burpee Broad Jumps – 80 Meters ( (240 feet)

Run 1K

Row 1000 meters 5/6 resistance

Farmer Carry with kettlebells 200 meters – (2 x 16kg (35 lbs) / 2 x 24 kg (53lbs)

Run 1K

Sandbag Lunges 100 meters (10Kg (22 lbs) / 20 Kg (44 lbs)

Run 1K

Wall Balls Women 75 Reps with 4 Kg (9 lbs) to White Line at 9 feet height;

Men 100 reps 6 Kg (14 lbs) to Grey Line at 10′

Hi Folks,

I’ll be arriving home Monday night and be posting more of the workouts for this week. Note that I will not be holding the SAT /HR/XT session on 10/14/23 because a good number from our training group will be supporting Cloverdale Rotary by cycling in the Asti Tour de Vine event on this Saturday. This ride is quite popular and this is our fourth year riding this event.

10/10/23 TUESDAY. TEMPO run over flat to mildly rolling terrain for a threshold run. After the warm-up mile you’ll run: 5′ tempo (1′ easy) – 7′ tempo (1:30 easy run) – 12′ tempo and then moderate pace to the finish. For most of our group the tempo will be run at 10K race pace, i.e., “comfortably stressed” effort with short easy run breaks between each effort.

10/11/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive earlier to get in your warm-up mobility exercises.

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

Right, KB Kneeling Half Windmill X 5

Left, KB Kneeling Half Windmill x 5

Incline Push-Ups

R/L x 6 Hip Thrusts / Hip Rolls

Wipers

DBL or Single KB Rack Position X 5 R/L Reverse Lunges

180 degree Land mine Rotations / Landmine Thrusters

2 x 6 Heavy Swings

O’Head Grip Plate Carry / DBL KB Rack Carry

Finish with 3 x 3-4 reps Trap Bar Deadlifts

10/12/23 THURSDAY. SPEED-WORK at you local track. After a warm-up mile, 30 meter quick cadence pick-ups and a few drills. TWO rounds of:

(2 x 150 (50) – 4 x 200 (200) – 2 x 400 (on 2’/2:30 or 3′))

10/14/23 SATURDAY....There will be NO Sat HR/ XT/ SWINGS, etc this week.

Hi Folks,

Arrived early evening in Lake Forrest area of East of Tahoe City at the Dominican Nuns’ vacation house with Sister Marion to spend a special Fall week up here. This place is always a special treat for us, but as it may be one of the last times we can do the stay because they will be selling the property within the year.

New Women’s World Record Marathon time was set at the Berlin Marathon on 9/24/23 by Tigist Assefa, 26 of Ethiopia in a time of 2:11:53 about 5:04 per mile wearing Adizero Adios Pro Evo (4.9 oz, price $500) deigned for one marathon and some training. She ran the first half in 66:20 (5:04 per mile); the second half in 65:33 (5:00 minutes per mile) breaking the old record of 2:14:04 by 2:11 minutes! Eight women broke 2:20:00; seven in the top 10 were from Ethiopia. (more to come about this Berlin Marathon)

One can do the Rack Carry with two different weight kettlebells; they have to be the same weight to do the job to build bracing strength. Her i’m using a 16kg (35#) and a 20kg (44#) kettlebells. Walk 30” then switch the kettlebells and do another 3” carry..

10/3/23 TUESDAY. TEMPO run over flat to moderately rolling terrain. After the warm-up mile pick it up to a high, but controlled aerobic effort at 10K to 15K race pace:

6′ Tempo (1′ easy jog) – 8′ Tempo ( 1:30 jog) – 6′ Tempo and complete easy run to finish.

10/4/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. Robert will be heading up the workout.

Hi folks,

UPDATE: SATURDAY HR/XT is a go!….see you then!

Results: Kevin and Dave participated in the Santa Cruz Sprint Triathlon last Sunday – and made it onto the podium! Thank goodness for age group competition and various length triathlons: something for every level triathlete. One doesn’t have to do the Ironman distances or even the 70.2 (half ironman distances; perhaps you’ll have more fun competing in the Olympic and Sprint distances. The event was well-managed and a blast to compete in! I’ve simply enjoyed doing the triathlon as a workout because the three disciplines gave me a nice all around complete fitness experience.

Meanwhile, Robert, for his birthday, rode his age in kilometers (41 miles) with Sandy and I over the beautiful Chelino Valley Rd and on to Tomales for a lunch break and back. This outing was his longest ride to date, but he handled it just fine. A wonderful day for the members of our workout group!

9/26/23 TUESDAY. TEMPO workout at threshold effort over a relatively flat to rolling terrain. After the mile warm-up:

8′ Tempo (1:30 easy running) – 12′ Tempo (2′ easy – 4′ Tempo – run to finish of workout easy.

9/27/23 WEDNESDAY . STRENGTH TRAINING CIRCUIT/ SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Arrive a bit early to get in your mobility exercises.

Wide Stance KB Sumo Deadlifts x 6

Foot to Hand Placement R/L x 5 / DGB Sit-up and Reach

Right, Bulgarian Squat x 5

Left, Bulgarian Squat x 5

Wipers

Double KB Clean & Alternate Presses x 5

Landmine 180 Rotations / Thrusters x 6

Weighted Plank

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with: 3 x 3-4 reps Trap bar Deadlifts

9/28/23. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meters, 2 x 100 (100). Then TWO rounds:

(1000 (200) – 600 (200) – 400 (200) – 200 (200))….the 1000 at 5M pace, 600, 400 at 5K pace, 200 at mile pace.

9/30/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. Workout is a go! 8:30 AM start in lot C of Seminary College.(201 Seminary Drive). Chain gate will be opened by 8:10 so you can do warm-up…

Hi Folks,

update 9/22/23 6:45 AM.

SATURDAY Hill Repeats are CANCELLED due to so many participants not able to attend today. but can do workout at Warren’s; just text me.

On Sunday, a few of us (Tom, Elizabeth, Tom, Sandy and I) rode through the Russian River Wine Growing region on the Dry Creek Rd West, a lovely mildly rolling terrain where we encountered about ten cars over the 20 miles. Looks like the next one will be with the ASTI TOUR DE VINE (10/14/23) which is near Geyserville and features 20M, 50K, 100K and 100 mile distances followed by a sit down lovely lunch put on by Rotary. The event does usually fill by pre-reg, so plan in advance!

9/22/23 FRIDAY, 7 PM A few of us will go to the Rafael Theatre on Fourth St to see the documentary “26.2 to Life” and the 1000 Mile Club conducted at San Quentin Prison. It features Tamalpans Frank Ruona, Tim and Diana Fitzpatrick and others who volunteered as coaches to help train inmates to run, attain running goals and even a Boston qualifier. Quite a story.

I highly recommend watching the five episodes of “Heart of Invictus” initiated by Prince Harry which features an international sports competition for those veterans physically and mentally handicapped held in the Hague in 2022. It profiles a few select competitors from different countries who are most challenged to go into the Games. Very moving and done with depth.

9/19/23 TUESDAY. TEMPO workout over flat to mildly rolling terrain. After the warm-up mile run

5′ at threshold pace (1′ easy run) – 12′ Tempo (2′ easy) – 6′ Tempo and then easy run to the finish. Keep the Tempo effort controlled at a ” comfortably stressed” pace.

9/20/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:15 start at Warren’s Gym. Do mobility work and warm-up; then TWO Rounds:

Deficit KB Sumo Deadlift

Left, DB Side Plank Sweep & Reach

Right, DB Side Plank Sweep & Reach

Incline Push-Ups

DB or KB Russian Twists

Wipers

DBL DB/ KB Clean & Press

R/L x 5 Forward Stance LMine One Arm Rows

KB Heavy Swings 2 x 6

Rack Carry / O’Head Grip Plate Carry

Finish with Trap Bar Deadlifts.

9/21/23 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100): THREE rounds:

(2x 200 (200), 1x 600 (200))

9/23/23 SATURDAY. HR/XT/SPRINTS/SWINGS/TRAP BAR DEADLIFTS. WORKOUT IS CANCELLED, due to most folks not here this weekend!……We’ll hold workout next weekend.

8:30 AM start in Lot C of Seminary College (201 Seminary Dr, MV). The chain lock to Lot C will be opened about 8:10 AM so you can get in your wam-up and mobility exercises prior to the start.

Note that some participants may not be up for the hill repeats portion; that’s fine doing the exercise stations or even the third whiteboard with the Loaded Carries / Swings/ Sprints and Trap Bar Deadlifts are a sufficient workout in their own right.

Hi Folks,

9/11/23 update: We will NOT be holding SATURDAY HILL REPEATS this Saturday at the Seminary: there is a busy event with numerous cars in a car rally taking up all of lot B and lot C – and A. Last year there was not good way to do a workout there with the many cars there! BUT we will use Warren’s gym for the exercise stations, grass runway for Loaded Carries and the dead-end street for short (100 meter) and long (200 meter) pick-ups. We’ve done this before at this location and it worked well. The Warren’s garage gym is two blocks from the Civic Center light (148 Madison Av, directly across from the Natl Guard Armory)

9/12/23 TEMPO. Threshold running after the warm-up mile and a few short pick-ups. You’re going to run at a comfortably stressed pace, i.e., still be able to get a few sentences out: controlled aerobic effort. 4-5 times: 4′ steady run and 1′ rest between each 4′ rep. There is usually a tendency to run these 4′ runs too fast; keep it under control , it is not at race pace.

9/13/23 WEDNESDAY. STRENGTH-TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:10 AM. Get in early for the mobility and warm-up exercises.

Deficit KB Sumo Deadlift (bend into a deep squat ( not bend over at waist), tighten lats)

X 5 R/L Thread the Needle / R/L Alternating Foot to Hand mobility exercise)

Incline Push-ups

Exercise Ball “Stir the Pot”

Wipers (ladies work up to 95# on bar, men to 135#)

Left, Clean & Press

Right , Clean & Press

Left, Muay Thai Planks (if difficult to execute, do “side dips”)
Right Muay Thai Planks

BB O’head Squats ( if squat mobility is an issue; do 1-Arm O’Head Squats with KB/DB)

DB Russian Twists / Heavy KB Swings 2 x 6 reps

Rack Carry / Farmer Carry

9/14/23 SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups; do 2 x 100 (100) then:

4 x 400 (200) – 2 x 200 (200) – 4 x 400 (200)…..Run the 400’s at 5K goal pace; the 200’s at mile pace.

9/16/23 SATURDAY …..No SAT/HR/XT at the Seminary College, BUT we will use Warren’s gym, as I mentioned above (for the weight training) and the dead-end street for the Loaded Carries and the 50 meter & 200 meter pick-ups. I will update later. We’ll meet at 8:30 for the warm-up ( don’t want to bother the neighbors too early).

9/17/23 SUNDAY. DRY CREEK ROAD WEST Low-key scenic bike ride past rolling vineyards in the Russian River Wine Growing Region outside of Healdsburg. 9 AM meet at Dry Creek Rd/ Yoakim Bridge intersection off Dry Creek Rd; parking area on right. Count on about 50M mostly Hwy 101 drive up to Dry Creek Rd Exit then several miles to the start.

The course is 12 miles from there to the south end of Dry Creek Rd West, with little traffic and easy rolling to flat terrain: good for building mileage. Those who need another 6M can add the 3M out, then back on Dry Creek Rd towards the Sonoma Dam area. After the ride I can suggest the Plank Cafe which is East of 101 on Dry Creek Rd Exit and easy to get to with quick return to 101 South after lunch. (we visited the Plank Cafe couple of weeks ago and saw a good number of cyclists there – a good sign)

I’m working on selecting different ride courses in West Marin, Healdsburg, Napa areas for our small cycling adventures – and lunch after!

Hi Folks,

A number from our workout group had an interesting Tour de Fuzz 50K & 100K ride last Saturday: had rain four times during the ride which was a bit unexpected. But for most of the ride we had pleasant weather – better than hot conditions! The courses wind through the Russian River Wine Growing Region of the Healdsburg, Geyersville, Santa Rosa area. The rides were followed by a good lunch for all the riders with BBQ’ed chicken, penne pesto pasta, salads, baked beans, rolls and ice cream for dessert. A good day for all.

9/5/23 TUESDAY. TEMPO . After the warm-up mile gear yourself up for a high aerobic steady pace effort for: 12′ tempo (1:30 easy) – 8′ tempo (1′ easy) – 5′ tempo and then to finish.

9/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start; arrive early to get in your mobility/warm-up exercises and 5 x 12 Swings.

9/7/23 THURSDAY. SPEED-WORK at your local track (sorry, about the missed post for this; it went to wrong site). After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, butt kicks and 2 x 100; you’ll do TWO rounds:

2 x 200 (200) at mile speed)

1 x 400 (then on 2’/2:30 or 3′ including the 400; go into the next set off 2 x 200 (200)

2 x 200 (200)

1 x 400 ( on 2’/ 2:30/ or 3′, i.e., for those who run sub 6′ pace/sub 8′ pace/ sub 9′ pace)

After the two rounds , finish with 1 x 800 at 5K goal pace.

9/9/23. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College (201 Seminary Drive). We’ll arrive about 8:10 to open the chain fence so you can get in a warm-up and mobility exercises.

Hi Folks,

There will be NO Saturday HR/XT workout this week because a group of us will be cycling in the sold-out Tour De Fuzz event in Santa Rosa / Healdsburg wine growing region area ( event is sold out).

8/29/23 TUESDAY. TEMPO run over flat to mildly rolling terrain over dirt or pavement. After the warm-up mile: do 6′ Tempo (1′ easy) – 8′ Tempo (1′) – 10′ Tempo, then continue to finish with easy miles.

8/30/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s Gym. Quickly get in your mobility exercises, then get in 10 – 20 – 10 – 15 – 5 Swings.

Deficit KB Sumo Deadlift x 5

R/L Foot to Hand Placement

BB O’Head Squats x 5

Inverted Row

KB/DB Plank Row with Step-up Block

Wipers / Romanian Deadlifts

Alt KB Dead Clean & Press x 5

X 5 Single Right Leg Deadlift / X 5 Single Left Leg Deadlift

LandMine 180 degree Rotations / Thrusters

Weighted Plank

KB Figure 8’s / KB One Arm Swings

Rack Carry / Farmer Carry

8/31/23 THURSDAY. SPEED-WORK at your local track.