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.

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…