Hi Folks,

8/22/23 TUESDAY. TEMPO run. After the mile warm-up: 12′ Tempo (2′ easy) – 8′ Tempo (- easy run to the finish of workout.

8/23/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM Start at Warren’s gym. We’ll warm-up with mobility exercises, 10-20-15-15 Swings; then do the Circuit and finish with 3 x 3-4 reps of Trap Bar Deadlifts.

DBL KB Deficit (or regular) Sumo Deadlifts

Left, Thread the Needle / Squat to Hamstring Stretch

Right, Thread the Needle / Squat Torso Rotations

Incline Push-ups

Alternate Elevated Single R/L Leg Hip Bridges / Hip Rolls

Wipers

Left, Kneeling KB Presses x 5

Right, Kneeling KB Presses x 5

Landmine 180 Rotations / LMine “Thrusters”

Weighted Plank

Farmer Carry / Rack Carry

You’ll finish with 3 x 3-4 reps of Trap Bar Deadlifts.

8/24/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, 6 x 30 meter repeats, 2 x 100 (100), you’ll do 3 rounds of:

(600 (200) – 400 (then on 2’/2:30 or 3′ depending on your race pace) you’ll go right into the 200 (200) )….The 600 and 400’s are run at 5K pace; the 200’s at Mile pace.

8/26/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM back in Lot BC of Seminary College ( 201 Seminary Drive); I’ll open the lot about 8:10 AM.

Hi Folks,

Back in town and ready for a full week of training. It will be warmer as the week goes on so remember to have a full water bottle as you tackle each training session!

We will have SATURDAY HR/XT and I am polling the group for MEETING AND STARTING TIME. Feedback at this point is that we MEET at 8 AM and START THE WORKOUT at 8:30 AM ( will give people time to adjust to the earlier start after working all week.

8/15/23 TUESDAY. TEMPO workout over mostly dirt flat to rolling terrain so you can practice holding a high aerobic steady pace. Mile warm-up and then:

4′ Tempo (1′ easy) – 12′ Tempo (1:30 easy) – 8′ Tempo (1′ easy and then run to finish). Run tempo at 10K race pace.

8/16/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier if possible to get in mobility exercises; then you’ll do: 10 – 20- 15- 15 Swings prior to TWO rounds of the Circuit.

8/17/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups and 2 x 150 (50):

4 X (400 at 5K race pace (on 2’/2:30/3′) then a (200 at mile pace) (200 recovery jog)…That means you’ll run a 400 and when the watch hits 2′ or 2:30 or 3′ (depending on your pace); then you go right into your 200 at mile pace followed by recovery 200 jog.

1 x 600 (200) at 5K race pace

X 2 (400 (2’/2:30/or 3′), then a 200(200)

The drill here is that after the longer intervals at 5K pace, you change gears and run each 200 at mile pace so that you learn to be able to switch gears.

8/19/23 SATURDAY HR/XT/SWINGS/LOADED CARRIES/ SPRINTS/ DEADLIFTS. Meet at 8 AM in LOT B or Seminary College ( 201 Seminary Drive). WORKOUT BEGINS AT 8:30 AM. That should help with the adjustment to the earlier time.

Hi Folks,

There will be NO Sat/HR/XT this Saturday as Sandy and I we’ll be out celebrating our 50th in the Healdsburg/Forestville area. When go back to the next Saturday session I will change the start time to 8 or 8:30 so we avoid warm temperatures and you will have most of your day open after the crisp workout.

My apologies for posting the incorrect start time for the Saturday HR/XT; my brain was on the Wed Circuit Training time..

8/8/23 TEMPO run over relatively flat to mildly rolling terrain so you can keep a good steady high aerobic pace. Run your warm-up mile then go right into your first 8′ tempo piece at about 5M race pace; followed by 1′ easy jog, then right into the next 8′ pick-up and so forth.

8/9/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s garage/gym. Get in 10 minutes early to do your warm-up, mobility routine. Then it’s 10-20-15-15 Swings prior to doing the Circuit. Two rounds of the Circuit with 35″ of exercise and 25″ of recovery while you move to the next station.

Deficit KB Sumo Deadlift / BB O’Head Squats

Left Thread the Needle

Right Thread the needle

V Sit Lef Lifts over KB

Wipers / Romanian Deadlifts

Left, heavy KB Cleans

Right, heavy KB Cleans

Landmine Squat to Press

Lateral weighted Bar Dips / Ball Slam

Hand to Hand KB Swings

Farmer carry / Rack Carry

Finish with 3 x 3-4 reps of Deadlift or Trap Bar Deadlifts after the circuit. The Deadlft is a compound exercise ( involves multiple muscle groups in one lift), a hip hinge movement ( as is the Kettlebell Swing which also works the posterior side (glutes, hamstrings, back); the DL involves back , quads, hamstrings, core traps and hand grip – all in one movement! It helps reduce back pain if included with mobility exercises. It certainly is a favorite lift and test of strength for our group members.

8/10/23 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100). Then it is 4 Rounds of:

(2 x 200 (200) – 1 x 400 (on 2’/2:30/ or 3′) )…Finish with 1 x 800 at 5K pace.

8/12/23 The will be NO Saturday/ HR/XT this week. It certainly a morning to get out on the trails and run on dirt terrain and hill repeats sometime during your run. I suggest you start the morning with warm-up, then 12 Swings / alternated with 8 Incline Push-ups/ 3 Goblet Squats for 4 Rounds.

Hi Folks,

I should be back Tuesday after visiting Andre and family in time for Wednesday workout.

8/1/23 TUESDAY. TEMPO runs. After solid mile warm-up :

6′ Tempo at 10K pace (1′ easy) – 10′ Tempo (2′ easy) – 8′ Tempo then easy extra mileage and to finish.

8/2/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 Start at Warren’s Gym. After warm-up we’ll do 5 x 12 Swings. Then two rounds of:

Deficit KB Sumo DL / BB O’Head Squats

Left, KB Kneeling Windmills

Right, KB Kneeling Windmills

L/R Foot To hand Placements / L & R Foot to Hand “Iron Crosses”

Wipers

DBL KB Clean & Alt r/L Press

Landmine Squat to Press

Lateral Plank Crawl/ 2 x 6 Heavy KB Swings

Rack Carry / O’Head Plate Carry

Finisher: 3 x 3-4 Trap Bar Deadlifts

8/3/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups, 2 x 100 (100)L

2 x 300 (100)

2 x 400 (on 2′ or 2:30 or 3′) faster than 5K pace

2 x 600 (200) at 5K pace

2 x 400 (200)

2 x 200 (200)

8/5/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS and finish with 3 x 3 Trap Bar Deadlifts. 8:15 start in Lot “B” of Seminary College (201 Seminary Drive, Mill Valley / Strawberry area). Arrive 15 minutes early to get in warm-up and mobility.

LMK if you are joining in…

Hi Folks,

We’re working on planning the training sessions during the next couple of weeks of in and out of town trips and 50th anniversary celebration for Sandy and I in August. We will have SATURDAY HR/XT this Saturday, then Sandy and I go to visit our son and family Sunday- Tuesday. I should be holding the Wednesday Circuit workout at Warren’s.

It’s time to get in consistent training if you are preparing for a Fall race the next six weeks is the time to run consistently, your long runs on dirt terrain and speed-work on the track.

7/25/23 TUESDAY. TEMPO run repeats over fire roads or smooth trails. After the warm-up mile run the tempo pick-ups at 10K race pace: 10′ tempo (1:30 easy) – 7′ tempo (1′ easy) – 5′ tempo, then run to finish of the workout. The idea is to run these sustained runs at a “comfortably stressed” effort: not racing, but at a high aerobic level such that you can still speak short sentences. This helps the “no break” during a sustained effort.

7/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit earlier to do your mobility and warm-up exercises. After the warm-up: 5 x 12 KB Swings prior to the two rounds of the Circuit:

Deficit KB Sumo Deadlifts

Right, Side Plank DB Sweep & Reach

Lefty, Side Plank DB Sweep & Reach

Right, 1-Arm Forward Stance DB Row

Left, 1-Arm Forward Stance DB Row

” Iron Crossovers ”

Wipers

DBL KB Clean & Alternate R/L Presses

Landmine Squat & Press

Lateral Plank Crawl / 2 x 6 Heavy KB Swings

Farmer Carry / Grip Plate O’head Carry

Finisher: 3 x 3-4 reps of Trap Bar Deadlift.

7/27/23 THURSDAY. SPEED-WORK at your local track. Run the warm-up mile, then at trackside get in skip and butt kick drill followed by 6 x30 meter pick-ups for quick cadence warm-up. Then it is 2 x 150 (50) to be followed by TWO ROUNDS of:

(1000 (200) at 5K pace – 600 at 5K pace (200) – 2 x 200 at mile pace). Then repeat the sequin ce.

follow with cool down two laps and stretching.

7/29/23 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM In Lot “B” of the Seminary College ( 201 Strawberry drive). Arrive 15-20 minute ahead of the start ( I’ll have chain down at the entrance to the lot.) We’re going to have you add an extra set of Trap Bar Deadlifts with a bit lighter weight than used for the 3 x 3 format and do 1 x 8 reps to finish the morning session.

…more to come

Hi Folks,

We are in transit, cleaning up, before we leave Tahoe area for home. I will update later, but Wed workout and Saturday HR/XT are a go. LMK if you will be attending Sat session by Thursday night.

7/22/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS/TRAP BAR DEADLIFTS. 9 AM. We will meet in Lot “B” parking lot of the Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area). Arrive about 8:40 to get in your warm-up and mobility exercises.

joining in so far: AJ, Denise, Kevin, Andy, Paula, Robert, Lisa, Shirley,,,,,,, Judi,

more to come

Hi Folks,

NOTE on 7/11/23: Heads up! Those coming to the WEDNESDAY workout at Warren’s, you MUST park in the jury parking lot and go through the side gate entrance to Warren’s street (Madison Av) which they are repaving starting at 8 AM! Walk on the dirt edge of the new pavement to his place. Who knows, we may be sent back if they don’t allow us to walk along the road edge. They are not permitting traffic on Warren’s street!

Note regarding SATURDAY HR/XT: There will be NO Saturday workout this Saturday because I’ll be away visiting my son and family, then to Tahoe/Truckee for family gatheThoring 14-18th.

7/11/23 TUESDAY. TEMPO workout in three sets of tempo runs. After the warm-up mile you’ll up the pace to about 10K race pace effort (not necessarily pace if on rolling terrain or on dirt).

4′ tempo (1′ easy jog, but not too slow) – 8′ Tempo (2′ easy) – 12′ Tempo, then run to finish of workout.

7/12/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Park in the jury parking lot which is adjacent to Warren’s street. (mandatory) see above…Arrive a bit earlier to get in your mobility exercises and warm-up. We’ll begin with 5 x 12 Swings prior to start of the Circuit. Two rounds:

BB O’Head Squats (lock arms in Snatch O’Head position and squat: a terrific stand alone exercise in its own right- and requires shoulder

Left, Lunge Torso Rotations / Right/Left Foot to Hand Placements from pushup position

Right Lunge Torso Rotations / Alternate R/L Arm Torso rotations from Squat position

Incline Pushups

Exercise Ball Transfers

Wide Grip BB Deadlifts x 6 / Modified Bar Hang (hanging from bar at lower height, legs straight out in front with heels on ground

Left, KB Clean and Press

Right, KB Clean and Press

Weighted Plank

2 x 6 Heavy KB Swings

Farmer Carry ( goal is to carry half your bodyweight in each hand) / Rack Carry

Finish with 3 x 3 Trap Bar Deadlifts..…Those who have not done their 2,000 meter row should get that in; you’ll do it again in the Fall.

7/13/23 THURSDAY. SPEED-WORK at your local track. Run warm-up mile, then at track do 6 x 30 meter pick-ups, t2 x 100 (100) then Two Rounds ( go through 400-600-800 twice)

400 ( on 2:30/3:00) at faster than 5K pace

600 (200) at 5K pace

800 (200) at 5K pace

7/15/23 SATURDAY..…There will be NO workout this Saturday, due to my being out of town. I suggest a solid 30-45 minute run then 10-12 x 15″ to 45″ hill repeats. Stretch after. Begin early for your runs because it’s going to be hot!

Hi Folks

A new Netflix series: Tour de France Unchained. Done in the same vein as Drive To Survive on Formula One racing all over the world with behind the scenes footage, profiling a variety of athletes, the managers and the pressure they are under from the owners, the pressure on each athletes to make the team – and then to perform.

UPDATE on 7/6/23: SATURDAY HILL REPEATS/XT will be held at 9 AM in LOT B of the Seminary College ( one above our usual Lot C).

HAPPY FOURTH! May it be a safe one and filled with some family time – after your run, bike or workout in the morning, of course!

Sandy and I leave Sunriver area today after two days of uphill cycling to Mt. Bachelor and Cultus Lake. We’ll be hitting hot Redding for overnight stay, then continue to Granite Bay on 7/5/23; then the plan is to be home on Thursday. I plan to hold SATURDAY HR/XT on 7/8/23; I have to find out if we will be in Lot C or B.

7/4/23 TUESDAY. TEMPO. Today is a good one to get in distance because you don’t have to rush off to work! Or you may be running a Fourth of July race.

7/5/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR or REGULAR DEADLIFTS. 8:15 AM at Warren’s Gym. (Robert has a conflict and cannot make it, but Circuit you know). I texted you some of the YouTube videos showing the Chinese Olympic lifting team demonstrating their warm-ups, shoulder care and flexibility exercises, a great deal of back training and leg work. So for the first station of the Circuit do the Deficit KB Sumo Deadlift; second round PVC pipe or BB Overhead Squats then the rest of one of the Circuits I have there for you. Finish today with a different rep count for deadlifts: 8 light reps, 5 with a bit more weight, then 3 reps, then 2 reps. Stretch butt and legs a bit between sets.

You can understand the power of the Chinese women and men team members when one considers how much leg and back training they get in and why they have such explosive leg strength and back development. They measure their workouts in tons lifted per session!

7/6/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 30 meter pickups ,drills (yes, they help prepare you for intervals and avoid injury). 2 x 100 (100), then :

A gp (under 6′ pace for 400’s): 12 x 400 (on the 2′) at controlled 5K pace

B gp (7-7:45 pace) on the 2:30

C gp (8-9′ pace) on the 3′.

7/8/23 SATURDAY HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM at the. Seminary College (201 Seminary Drive, Strawberry/Mill Valley area), but we will be holding the exercise stations in LOT “B”. Arrive 15-20 minutes prior to the start and get in your warm-up mobility exercises.

Hi Folks,

I’m on the road so the postings will be minimal this week; we had to address some minor issues which delayed getting on the computer. Quite a bit cooler in Oregon along with some on and off downpours; if you are traveling northward, bring some warm clothing and rain jacket.

One very rewarding sight during our drive was seeing the Shasta reservoir 98% full. We took time out to check out the Shasta Dam Visitors Center for a terrific view of the dam and watched a twenty minute film showing how this amazing work of engineering, problem solving, raw materials, transportation, the workmen – and all during wartime!

6/21/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS AND TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Robert has the Circuit exercise station cards and be there to direct. Those from out Saturday workout group who have not joined in on the Wednesday Circuit and your schedule permits it, please join in!

6/22/23 THURSDAY. SPEED-WORK at your local track.After the warm-up mile, then once on the track do the Skip and Butt kick drills, 6 x 30 meter pick-ups. Then 6 rounds of:

(400 at 5K pace a bit faster (200) – 200 (200) at mile pace)

6/24/23 SATURDAY. CIRCUIT/SWINGS/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM at Warren’s Gym (148 Madison Av, San Rafael; directly across from Natl Guard Armory). Robert will be heading up the workout, get in your warm-up a bit prior to the start of the Circuit. The sprints and loaded carries will be set up. Should be a good solid workout. There is a $5 fee for the gym and equipment use.

Hi Folks,

UPDATE on 6/15/23: For some reason my earlier posting did not take; so I’m redoing it.

A different week ahead for our group. We won’t be holding the Saturday HR/XT this week at the Seminary because Sandy and I be visiting my son and family for Father’s Day and then continue on to Idaho for our vacation break. BUT we will have a SATURDAY WORKOUT at Warren’s gym at 9 AM. ( see below)

Two world records within a week’s time by FAITH KIPYOGON, Kenya: First a 1500 meters in 3:49 in Florence and a week later in Paris she ran an amazing WR 5000 meters in 14:05.20 pulling six women under 14:30! Also in Paris, the Norwegian track star, JACOB INGEBRIGTSEN, ran a new WR for the 2 Mile distance in 7:54.11.

6/13/23 TUESDAY. TEMPO run. After the warm-up mile you’ll get in the classic 20 minute tempo run at 10K to 10M race pace. Finish with a cool-down run and follow with a stretching routine for hamstrings, quads, hips.

6/14/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ LOADED CARRIES and finish with trap bar deadlifts. 8:15 AM at Warren’s gym. Arrive a bit earlier and do your mobility and warm-up exercises.

6/15/23 THURSDAY. SPEED-WORK at your local track.

6/17/23 SATURDAY. CIRCUIT/SPRINTS/LOADED CARRIES/SWINGS/ TRAP BAR DEADLIFTS. 9 AM. Held at Warren’s gym (148 Madison Av, San Rafael directly across from Natl Guard Armory. Take N. San Pedro exit East, go two blocks, take 2nd left on Washington Ave to end of the block, go right on Madison, 4th house (white on the right). Please bring $5 for the gym and equipment rental for Warren. Robert will lead the workout, he’ll have the Circuit stations set up; after the Circuit you’ll do:

You’ll be running the short and long sprints on the street We’ve held the Saturday session at Warren’s before and it works out nicely.