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.

Hi Folks,

DIPSEA: Taper week is a time most racers look forward to after all the hill training and course practice for Sunday. You’ll want well rested legs to be ready for race day. (more to come)

SAT HR/XT. We’ll need a head count to see if we enough participants for the Saturday Hill Repeats workout due to the Dipsea race, people working the race on Saturday or out for vacation.

Saturday should be a rest day before the race! NOTE that if we had the workout this Saturday, 6/10/23 we would MEET IN LOT “B” (one higher from Lot C) if we have 6 or more joining in to cover the Lot “C” rental.

So far we have Kevin, Robert who can make it. If we have only three or four, I can opt to do a workout at Warren’s gym. (Ron, Tom, Elizabeth, Denise, Andy, Paula, Hunter are not able to attend)

What famous day in history was the 6th of June? Interesting it was barely remembered when it was such a pivotal day in world history.

6/6/23 TUESDAY. TEMPO workout. After the mile or so warm-up you’ll run 12′ tempo (2′) – 10′ tempo – then finish the run. Run the tempo at 10K race pace, i.e., at a high aerobic yet controlled pace.

6/7/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit early to get in your mobility and warm-up exercises. Two rounds of:

Wide stance KB Sumo Deadlifts x 6

Left, Kneeling Windmills / Left, “Thread the Needle”

Right, Kneeling Windmills / “Right, Thread the Needle”

Incline Push-Ups / Inverted Row

Hang / DGB Situp & Reach

DBL KB Clean – Front Squat – to Press x 5

Right, Landmine 1- Arm Row x6- 8 / Left, Landmine 1- arm row x 6-8

Lateral Bar Dips

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with 3 x 3 Trap Bar or regular Deadlifts

6/8/23 THURSDAY. SPEED-WORK at your local track; COM offers one open to the public. Run your warm-up mile, 6 x 30 meter pick-ups and some drills prior to doing the track session.

Two rounds of: 1000 (200) – 600 (200) – 400 (200) – 200 (200)

Run the 1000’s at 10K race pace, the 600 and 400 at 5K race pace; the 200 at mile pace.

6/10/23 SATURDAY.HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFT. AS of 7/7/23 I have cancelled this Saturday’s workout. 9 AM. We were to meet in Lot “B” – if we have enough people participating. A number of folks are volunteering for Dipsea on Saturday or running Dipsea and should be making Saturday a rest day.

We have just Robert and Kevin who can make it, so we are short of the six we need.

Hi Folks,

Weather will improve by the end of the week and we should have a warmer weekend for a last Dipsea run – in hotter weather. The weather on Dipsea race day is usually hot, so to have one practice run in the heat will help you plan your race day effort.

We’ll be holding SATURDAY HILL REPEATS on 6/3/23 at 9 AM ( see below). We may see some of the TL XC members join in.

5/30/23 TUESDAY. TEMPO run. After the warm-up mile run the first two tempo pieces at 10K pace; the third at 5K effort. Course can be on pavement or flat to slightly rolling terrain.

10′ tempo /(2′ easy) – 6′ Tempo / 1:30 easy) – 4′ faster, then run to finish of your run.

5/31/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier to get in your mobility and warm-up exercises. (

OOPS, the three white boards below belong under Saturday workout!)

WEDNESDAY CIRCUIT:

Deficit KB Sumo Deadlift / Ball Slam

Mtn Climbers x 30 reps total

Right “Thread the Needle”

Incline Push-Ups

Left, “Thread the Needle”

Wipers / Hang from chin bar

DBL KB Clean & Press

Landmine R/L x 5 One Arm Row x 5

R/L One-Arm Swings

Farmer Carry / Rack Carry

finisher: 3 x 3 Trap Bar Deadlifts

6/1/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, a few drills to warm-up the Achilles tendons. Two Rounds of:

(2 x 150 (50) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200))

6/3/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 9 AM start. Drive up the entry road of the Baptist Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area) and park in Lot C., the first one on the left. Arrive twenty minutes early to get in your warm-up run and exercises.

X8 R/L DB/KB Clean & Press / X 4 R/L KB/DB Bottom Half Get-Up to Hand position

Short – 1/2 “A” – Sprint

X8 R/L DB “Plank Drag” / X8 R/L Muay Thai Side Planks

Long

Walking Lunges X road & back / X8 R-L DB “Russian Twists”

2 X Sprint – 1 Short

X 12 DGB “Jacks” / X 8 R/L DB Forward Arm Raises

2 X Short – 2 X Sprint Then it’s on to Loaded Carries/Sprints/Swings/ Trap Bar Deadlifts

(the workout is on the whiteboards above)

Hi Folks,

Just learned that our amazing world traveler and runner, HANS SCHMID has passed away while in Bali. He was snorkeling and had a heart attack during the outing. That is all the information I have for now. We will all miss his enthusiasm, his running ability (we all want to be able to run like Hans!), his wonderful photos that he shared on FB documenting all the unusual places in the word that he visited. I’m going to miss him at our Saturday workouts and to hear of his latest adventures.

Note, that this weekend is Memorial Day Weekend; let me know later in the week if you will attend the Saturday workout or be out of town so that I have a head count.

This is the week and weekend to get in your best course work and / or simulating the Dipsea course demands with hill repeats and other hilly courses.

5/23/23 TUESDAY. TEMPO PICKUPS. After your warm-up mile you’ll run 4 x 5′ tempo runs with a 1:30 easy run between each 5′ rep. This week it’s a shorter Tempo run, so up the pace to controlled speed at 10K race pace.

5/24/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s gym. Arrive a bit earlier to get in mobility and warm-up exercises, 5 x 12 Swings.

Regular Sumo Deadlifts / DB Step-Ups

Left Lunge Torso Rotations / Left Half Kneeling “Thread The Needle”

Right Lunge Torso Rotations / Right, Half Kneeling ‘Thread the Needle”

Incline Push-Ups

Hips Rolls / Rolling Planks with arm reach

Wipers / Hang from Pull-up Bar

Left, Bulgarian Squats (Split Squat)

Right, Bulgarian Squats (Split Squat)

KB X 6 R/L Standing Presses

Lateral Plank Crawl

Farmer Carry / Rack Carry

Finisher: 3 x 3 Trap Bar or Regular Daeadlits

5/25/23 SPEED-WORK at your local track. Last Thursday you ran 3 x 1600 for your 5K predictor; this week we’ll go back to shorter interval ladder. After the warm-up run, running drills, 6 x 30 meter pick-ups :

2 x 150 (50) – 4 x 200 (200) – 3 x 400 (on 2’/ 2:30 or 3′ depending on you race pace) – 1 x 600 (200) – 2 x 400 (on 2:30 / 3′) – 2 x 150 (50).

5/27/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM. At Seminary College ( 201 Seminary Drive), Strawberry/ Mill Valley area in Lot C. Drive up and park in the lot.

(Note: if you will be away for the Memorial Day Holiday weekend, let me know if you will not be attendingthe Saturday morning workout. )

Hi Folks,

See below regarding SAT HR/XT: I need a head count by 5 pm for five or more showing up so we break even. Coming so far: Kevin, TJ, Ron S, Shirley, Andy, Paula, Lisa, Chris. WE ARE ON for Saturday morning.

We are back after a week in Santa Cruz with Sister Marion at the Dominican Nun’s vacation house set on a small hill overlooking the ocean. It was a special treat to stay there with walks and rides during the day. That explains why I did not post a blog last week. Now we are back and I’ll be updating over the next couple of days; we are addressing family and friend challenges this week.

Sandy and I both find that after the strong bout of Covid it is taking time to come back to capacity. It requires modified strength and endurance training. I still have to nap in afternoon after a regular outdoor session, but it’s gradually improving. It’s a reminder one has to listen to their body with regard totraining and recovery.

5/16/23 TUESDAY. TEMPO workout over flat or mildly rolling terrain. After a warm-up mile you’ll repeats at 10K race pace. Three times 6′ tempo (1:30 easy run between each 6′ tempo.

5/17/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFT. 8:15 AM at Warren’s Gym. Arrive a bit earlier to get in mobility and warm-up exercises. We’ll get in our 5 x 12 Swings prior to the two rounds of the 10-11 station Circuit.

Regular KB Sumo DL / KB “Booty Squat” R/L x 5

Left, KB Kneeling Windmill Rotations

Right, KB Kneeling Windmill Rotations

Incline Push-ups

Seated Leg Lifts Over KB

Romanian DL / Hang

DBL KB Clean & See-Saw Press

Weighted Plank

Landmine Thrusters x 6 / 180 LMine Rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

Finisher; Deadlifts 3×3

5/18/23 THURSDAY. SPEED-WORK at your local track. The 5K Predictor workout which will give you very good approximate 5K time developed by two Ph.D. runner/students at North Carolina, if I remember correctly. In addition the exercise is a good high quality tempo workout. After a warm-up mile, 6 x 30 meters and 2 x 100 (100). Have a pen and pad or 3 x 5 card handy to write down the data.

You’ll run 3 x 1600 meters ( 4 laps on the track) at a best pace you think you can hold for each 1600 meters, and take EXACTLY one minute rest between each 1600. Average the three 1600 meter times and multiply by 3.125 and you should be about 15″ of your 5K time.

The exercise will help you zero in on the proper pacing by checking your even 400 splits so you produce your best times; eventually getting each split within 2″ of each other.

5/20/23 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM start. Workout is a go!….. in LOT C of the Seminary College, on 201 Seminary Drive (‘ll open the gate twenty minutes prior to start. ). Get in a warm-up, mobility exercises prior to the start.

Not coming on SAT due to conflicts: Tom, Elizabeth, Judi, Denise.

COMING to the Sat workout so far are: TJ, Shirley, Ron S, Andy, Paula, Lisa, Chris….IT IS A GO!

5/20/23 SATURDAY. PRACTICE DIPSEA RUN with Tamalpa runners. 8 AM from Old Mill Park….Can also do out/back to Cardiac which is about 9 miles.If you run the 7.5 miles one way Dipsea course to Stinson Beach you can take the 10:07 or 11:39 AM bus back.

5/26/23 FRIDAY. 5 PM on for a social with Tamalpa members at the Pond Farm Brewing (1848 – 4th St., San Rafael. Time to get in a social and meet club members.