Hi Folks,

Update on 8/25/22: HR/XT/LOADED CARRIES/SPRINTS are a go for this Saturday , 8/27/22 at 8:30 am…

8/23/22 TUESDAY. TEMPO After the warm-up mile you’ll be running two tempo pieces at a high aerobic, but controlled pace: about 10K race pace.

Run a 12′ Tempo (3′ easy) – 12′ Tempo; then run to finish.

8/24/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Arrive 5′ early and get in your warm-up exercises.

X5 Right 1-Arm O’Head Squats

X5 Left 1-Arm O’Head Squats

Alt R/L Leg Squat – to -Stand Hamstring Stretches / Bent Over Wide Stance Groin Stretch

Incline Push-ups

Foot to Hand “Iron Crosses”

BB Romanian Deadlifts / BB Bent Row

R/L Alternating KB Clean & Presses

Weighted Plank

Land Mine 180 degree Rotations / LMine Squat to Press

Hand to Hand Swings

O’Head Grip Plate Carry / Farmer Carry.

Finisher: 3 x 3 Trap Bar Deadlifts

Abbreviated home workout if you are short on time: Execute 2 Turkish Get Ups on each side , then do 3 Rounds of:

(X 12 Swings – X 5 Goblet Squats – X 10 Incline Push-Ups) .

Short DAILY workout #2: for over 50 women:

16 Push-Ups / Free Squats x 22

Men: 32 Push-Ups / 26 Push-Ups…

Women over 60: 12 Push-Ups / 18 Free Squats.

Men over 60: 30 Push-Ups / 24 Free Squats

8/25/22 THURSDAY. SPEED-WORK at your local track.

8/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8:30 AM. ( It is a go; though I will change the first half of the workout). Meet at Seminary College, 201 Seminary Drive; turn left up entry road and park in Lot C. …. Allow time for either a short warmup run or calisthenics routine prior to the starting time of 8:30..

We will go over the details of the clean and Press after the first half of the workout..

Hi Folks,

A late start today due to many to do’s! Let’s get started and I’ll update during the week. We will have hot days this week; best to run in early am or after sunset. Practice taking in water prior to beginning your run or cycling session.

Reminder for two workshops coming up this Saturday at Oakland’s Most Powerful Gym, 2002 Montana St., Oakland (easy to get to) and led by qualified and very supportive instructors:

StrongFirst Foundations Workshop: 8AM – 12:00 PM. A selection of kettlebell, barbell, and bodyweight exercises: Power Breathing, StrongFirst Plank, Barbell Deadlift, Hard Style Pushup and Kettlebell Swing.

Or, for those who have done Swings, and the Get-Ups and are ready for a detailed review of those two lifts, PLUS, you’ll be introduced to the Kettlebell Snatch and the Clean and Military Press. When you’ve gone through this workshop you will have material to work on for the rest of the year and longer: Kettlebell 201: Rite of Passage Workshop from 1 PM – 5 PM

You can explore their web site: oaklandsmostpowerful.com and read up on the background of each instructor. I encourage you to sign up so you can focus on each lift in detail and receive plenty of assistance; it’s good to work with another instructor.(scroll down to “Upcoming” section on their site to sign up for the workout.

Regular lifts to get in: Kettlebell swings; aim for TuThSatSun with 4x 10-12 reps on-the-minute (OTM) to acclimate your body to fairly consistent training with break days from swings. Swings work your entire posterior side, abs and cardiovascular system. Just completing the modest volume in addition to 4 x 5 modest weight (KB or DB) Goblet Squats is plenty to work into a regular habit. It may take months to work up to 100 Swings, but keep the same volume of Goblet Squats for now. If you can get this weekly schedule going you’ll gradually add reps – and learn more lifts (probably include the Carries: Farmer, Rack and Waiters) so you have a hip hinge movement, an overhead movement or carry, leg strength and the get-up.

8/16/22 TUESDAY. TEMPO runs. After the warm-up mile get in the tempo pieces at about 10K race pace effort level. 4′ Tempo (1′ easy) – 10′ Tempo (2′ easy) – 10′ Tempo (2′ easy); then run to finish of your workout. .

8/17/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s. Do your mobility exercises and warm-up prior to the Circuit training.

1. X5 Right KB or DB 1-Arm O’Head Squats (arm straight o’head, bicep in line with ear; squat down to full position, pause, then come to standing position.
2. X5 Left KB or DB 1-Arm O’Head Squats
3. Squat Position R/L Torso Rotations
4. Incline Pushups
5. R/L Foot to Hand “Iron Crosses”
6. BB Romanian Deadlifts / BB Bent Row
7. R/L KB Clean & Press
8. Weighted Plank
9. Landmine 180 Rotations / LMine Russian Twists
10. Farmer Walk / Grip Plate O’Head Carry

8/18/22 THURSDAY. SPEED-WORK at your local track. Purpose here is not only improving leg speed, but fitness, pacing practice, and leg turnover. After the mile warm-up, skip and butt-kick drills; 6 X 30 meters quick turnover; then run 2 x 100 (100), 2 x 150 (50). There will 4 rounds for “A” group; 3 rounds for B and C groups:

(600 (200) at 5K race pace (200) – 400 (200) – 200 (200))

4 rounds for “A” group: (6′ pace group or faster)

4 rounds for “B” group (7′ pace group)

3 rounds for “C” group: 8′ pace or slower)

8/20/22 SATURDAY. HILL REPEATS/LOADED CARRIES/SPRINTS. 8:30 AM at Seminary College, 201 Seminary Drive, Strawberry; go up entry road and park in Lot “C”. Arrive earlier to get in your warm-up run, short run at bold level , band shoulder stretches and kettlebell warm-up that will be posted on the warm-up board.

1. X15 Mtn Climbers (that’s 30 reps total) / X8 R/L Side Muay Thai Planks

Hills: Short – 1/2 “A” – Sprint

2) X 6 R/L Split Squats / X 12 DGB Sit-up and Reach

1/2 “B” + Long ( should be done well under 4′)

3) X 8 R/L DB Clean & Press

2 x Short – 2 x Sprint

4) X 12 DB “Thrusters” / X 8 R/L DB “Gorilla Rows”

Sprint – 1/2 “A” – Sprint

Finisher: 3 X 3 Heavy Trap Bar Deadlifts

Hi Folks,

Saturday Hill Repeats/XT/ Carries: We will change our start time to 8:30 AM as Fall approaches so that you have more daylight to travel to the workout and warm-up time. This new start time begins this Saturday, August 13, 2022.

General Preparedness: Our strength training and mobility exercises are directed to preparing your body for most any activity, sport, and the challenges of daily living. Pavel Tsatsouline, the man who brought the well thought out kettlebell training system (StrongFirst.com) to the US emphasizes key basic movements that address strength, mobility, shoulder stability, cardio fitness. Getting strong is a priority, then all activities improve.

The Kettlebell Swing, Goblet Squat, Deadlift, Loaded Carries and Turkish Get Up (TGU) form the foundation of the program (though you’ll learn the Snatch, Clean & Press, Windmill and Bent Press after the basics are well learned).

I found that over many years that keeping the workouts to a limited time period of about 30-45 minutes of actual training, makes for good compliance, as demonstrated by the members of our workout group: a number of them have stayed with it for over 15 years.

The members of our workout groups are mostly over 40, 50 and 60 involved in endurance sports, such as running, cycling and triathlons; get in plenty of cardio exercise, but are encouraged to include a solid resistance training and mobility program twice per week. It’s key to helping slow down the aging process, more specifically loss of muscle tissue or lean body mass (LBM) and osteoporosis. People who maintain solid strength training do better than most during their later years with sports and functional living. Maintaining leg strength, sound back strength, shoulder stability and grip strength are key to thriving during our later years. A modest amount of cardio exercise will suffice after age 50, but don’t lose the muscles weight and bone health!

Now that I’ve reached 75 and learned that if I miss a week or two of weight training: strength declines quickly. Mobility exercises and the ability to get up from the ground to standing also becomes more of an issue. Your joints should be able to go through their full range of motion. Carrying out the TGU, even without weight addresses core strength, mobility, right and left sides, connects the upper/ lower body, strength and fitness in one exercise. Top KB instructors tell me if they were to be limited to one exercise the TGU would be it due to its benefits… (more to come)

8/9/22 TUESDAY. TEMPO run. After the warm-up mile or so run 6′ Tempo (2′ easy) – 10′ Tempo (3′ easy) 8′ Tempo; then run to the finish of your workout. We are looking to have you have 20-25 minutes total at a high, but controlled aerobic level to help you acclimate to race pace.

8/10/22 WEDNESDAY. STRENGTH TRAINING & CIRCUIT. 8:15 AM at Warren’s. Get in your mobility warm-up exercises so that you are ready to go.

KB Deficit Sumo Deadlift / Weighted Bar or BB O’Head Squats (focusing on good shoulder/arm lockout and deep squat position)

Left Lunge Torso Rotations (goal is to form a “T” positions with your arms, straight line)

Right Lune Torso Rotations ( working on rotating thorax area)

Inverted Row ( definite back strengthener)

R/L “Iron Crosses” (lying on back, arms outstretched; alternate bringing feet to hands)

BB Wipers

Left, Offset Load KB Rack hold & right arm Press (Standing first Round/kneeling 2nd)*

Right, Offset Load KB Rack hold & Left Arm Press (” “)

Landmine Two Handed Row

Heavy Swings 2 x 6 reps ( increase the KB weight, emphasize strong form and breathing)

Rack Carry / Farmer Carry

Finisher is Trap Bar Deadlift 3 x 3-4 reps.

* new lift: use heavier KB in left arm Rack position; lighter KB or DB for the right Pressing arm. Next station will be vice versa. Just as you can do Loaded Carries with two different weights for the extra effort to maintain a balanced position; you can have two different weights for the rack hold and pressing movement.

8/11/22 THURSDAY. SPEED-WORK at your local track. After the mile warm-up steady run, 6 x 30 meter pick-ups, Skips and butt kicks: 2 x 100 (100):

2 x 200 (200) – 2 x 400 (on 2′, 2:30 or 3′ depending on your pace) – 3 x 1000 (200).

( Jose, and others running higher weekly mileage run 4 x 1000 (200)…Next step is to work up to 5 x 1000 (200) to get in 5K worth of speed-work: a terrific training workout that will help improve all distance racing.

8/13/22 SATURDAY. HILL REPEATS/XT/SPRINGS/LOADED CARRIES/TRAP BAR DL. 8:30 – new time! Drive to the Seminary College (201 Seminary Dr) in Strawberry area, go up entry road to LOT C and park there. Get in short run through the other parking lots, do warm-up mobility work; then we start with first set of exercises and hill repeats.

LMK if you are joining in…

Hi Folks,

After the men’s Tour de France ( TDF) I watched the First Tour de France Femme, the 8 day women’s cycling tour. It was an historic and successful event. The quality of the field, the drama of competition, the fan support, the coverage, the scenery of France shown aptly by French TV, came across beautifully. It looks like the TDF Femme will take place again next year with more teams, top individual women cyclists, and, I’m sure, TV viewers. All the riders were determined to make this a first class competition and turned themselves inside out to give it their all. This event will stand on its own by next year!

I can’t help but point out the Yellow (overall winner), Green (Sprint competition), Polka Dot (Queen of the Mountains), White jersey (best young rider under 25) were all from the Netherlands! It bears out the saying, “if you ain’t Dutch, you ain’t much.” I was especially impressed by the single performance of Annamiek Van Vlueten on Stage 6. She had been compromised during the first five days with stomach flu and battled to stay in the race. Then on day 6 she broke out with a remarkable performance over a hilly course that took her from 89th to first place and into the Yellow Jersey with a 3:27 cushion over second place (also a Dutch woman!); she maintained her first place through day 8. The last day concluded with a 24% grade uphill to the finish.

8/2/22 TUESDAY. TEMPO day on over moderately rolling terrain. After the warm-up mile run 2 x 10 minute tempos with a 4′ easy run between each bout. A bit longer than most bouts, but it simulates steady pacing high aerobic effort.

8/3/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Two rounds:

Deficit KB Sumo DL / BB O’Head Squats

R/L Leg Over “Iron Crosses”

Incline Push-Ups

Squat to Stand Stretches

Wipers

DBL KB Clean & Swing Clean. Repeat

Landmine L/R Reverse Lunge to Press

DGB Sit-Up and Reach

2 x 6 KB Heavy Swings

Farmer Carry / Grip Plater O’Head Carry…..

Finisher:Trap Bar Deadlifts 3 x 3 reps

8/4/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, and mobility exercises (yes, very important; you’ll know what I mean when you’re over 50!). Then 2 x 150 (50):

2 x 400 (on 2′, 2:30, 3′); then 4 x 800 (200). Run the 800’s at 5K pace; you’re running two miles in half mile pieces while acclimating to 5K race pace.

8/6/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. At Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area) up in Lot C. Please arrive early to get in a warm-up prior to starting the workout. (note: I will change the workout start time to 8:30 beginning in the Fall)…)

1. ) X 15 Mtn. Climbers / X 12 DB Thrusters

2 x Sprint – Short – 1/2 “A”

2). X 5 DB R/L “Plank Drag” / X 12 DGB “Jack”

2 X Short – Sprint

3) X 6 DB Burpee & Row / X 12 DGB Sit-Up Reach

1/2 “B” – 2 x Sprint

4) X 6 R/L DB Top Half Get Up / X 6 R/L “Iron Cross Leg Overs”

2 x Short – 2 Sprint

Then: Sprints – Loaded Carries – Swings; finish with Trap Bar Deadlifts.

Hi Folks,

Grandkids are her for a week of Warriors Basketball Camp from 9-4, Monday through Friday which is great because they come home tired! The camp is well-run and the boys learn a great deal about developing basic skills to improve their game and have time to visit family.

This year we witnessed the fastest Tour De France (TDF) in history; I think they averaged over 27 mph over all the terrain be it flat, rolling, the Alps, and Pyrenees. Last solo Time Trial of 25 miles with climbs, flat, rolling, winding roads was completed by the top men in 48 minutes and change for 30 mph average.

August is almost here! Stick to your game plan to get in a consistent training that will take you to your Fall event goal. You have good daylight, pleasant weather; now it’s motivation to put in the weekly mileage with 5%-10% of your week devoted to speed-work.

7/26/22 TUESDAY. TEMPO. After a good warm-up run get in 6′ Tempo (2′ easy running) – 12′ Tempo (4′ easy) – 6′ Tempo (2′ easy); then continue to finish. When running four minutes or less of Tempo, do them at 5K effort; otherwise run the Tempo at 10K effort.

7/27/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar finisher. 8:15 am at Warren’s. Note: I may have to leave Circuit exercise station cards at gym so Robert can lead the workout: my daughter tested positive for Covid, so I will keep my distance from the workout group.

Deficit KB Sumo Deadlift / x 4 R/L one-arm KB Overhead Squats while holding onto rack

R/L alternating Foot to Hand placement

Inverted Row

Wipers

Left KB Clean & Press

Right KB Clean & Press

Landmine “Russian Twists” / 180 degree standing rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

more to come….

7/28/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips: 2 x 150 (50); 30 Mtn Climbers then 2 x 400 (on 2′, 2:30, or 3′); then before the 1000’s, 15 air squats followed by 3 x 1000 (200). Eventual goal is 5 x 1000 or 6 x 800 to get in the 5K total distance of speed-work.

7/30/22…There will be no official SATURDAY HILL REPEATS due to family in town and airport drop-offs. Saturday workouts will resume on 8/6/22.

The shorter hill repeats should be carried out with strong effort to yield some key benefits. I call it the “weight training of running” for they strengthen all of the running muscles. Hill Repeats increase stride efficiency so that you recover more ground with each stride- and with less effort.

Fast hill repeats develops neuromuscular efficiency by bringing into play more motor units (nerve cells which activate the muscle tissues; one unit can activate a number of motor units. The hill repeats stimulate better motor unit firing, better muscle contractions and more resistance to fatigue. When you finish a strong 15″ or less hill repeat, allow time to ease back down the hill to promote more recovery: don’t rush the repeats, but allow for good recovery in between each fast rep…

Hi Folks,

Updates and training advice will be coming in small blocks as the next two weeks are very full for me. Meanwhile take advantage of the good weather during the early mornings to get in your training.

Note that I will hold Hill Repeats/XT/Loaded Carries this Saturday, 7/23/22 at the Seminary College, BUT will NOT HOLD the workout on Sat. July, 30th because I have family in town.

7/19/22 TUESDAY. TEMPO. After the warm-up mile or so you will be running at about a 10K effort level for a set period of time followed by easy run recovery:

3 x( 8′ Tempo (3′ easy)). Acclimate your body to high aerobic, yet controlled effort level.

7/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM at Warren’s.

Regular KB Sumo Deadlifts / BB Overhead Squats with weighted bars

Left Lunge Torso Rotations / Left arm Squat Torso rotations

Right Lunge Torso Rotations / Right arm Squat Torso rotations

Incline Push-Ups

R/L Foot to Hand Placements

BB Romanian Deadlifts / BB Bent row

DBL KB Swing Cleans and Front Squats

Weighted Plank

Landmine Wipers

Lateral Bar Dips

Waiters Carry / Rack Carry

7/21/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 35 jumping jacks, 6 x 30 meter pick-ups, 10 free squats; run 2 x 150 (50), then:

A gp (6′ pace or better): 10 x 400 (on 2′), 1 x 800*

B gp (7-8 pace): 8 x 400 (on 2:30), 1 x 800*

C gp (8:30-9 pace: 6 x 400 (on3′), 1 x 800*

After the last 400; instead of another 400 on the same time interval you will run the 800, i.e., no extra rest to practice running a bit tired and to test your ability to complete the 800 best you can though the pace will be slower.

7/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlift. 8 AM in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley. Arrive early to get in a short run, or light weights and bodyweight exercise routine.

Hi Folks,

TRIVIA NOTES: Loaded Carries are some of the iconic exercises that have stood the test of time and different cultures. For example the FARMER CARRY puts your total body’s musculature under big tension working your back, pelvis and hips under load individual to you; improves core strength, grip, traps, legs, shoulders, abs and balance.

I’ll be updating with short postings: busy week! I encourage all my workout group members to participate in the Tamalpa Track Meet for speed-work – and acclimates you to self-testing, but with the help of others around you.

7/12/22 TUESDAY. TAMALPA TRACK MEET. 6:30 pm at San Rafael HS. Here is the monthly opportunity to get in speed-work with fellow runners that pull you to better times and improve your fitness. It will start with the Mile distance. Then various distances that you can enter for a solid workout: 400, 800, 200, 100; then they combine the 3000 (1.87 miles) and 5000 meters (12.5 laps/ 3.1 miles); consider running two events for the speed-work.

7/12/22 TUESDAY. TEMPO. About a 20′ workout. After the warm-up miles you’ll run at 10K race pace effort: 3′ T (1′) – 8′ (3′) – 10′ then run to the finish for your workout.

7/13/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT at Warren’s. 8:15 am.

Deficit Trap Bar Deadlift

R/L Iron Crosses

DB Plank Drag

Inverted Row

Wipers

Two part DBL KB Clean & Front Squat

Right Side DB Plank Sweep & Reach

Left Side DB Plank Sweep & Reach

Landmine R/L Kneeling Press

Hand to hand KB Swings

DBL KB Waiters Carry / DBL KB Rack Carry

7/14/22 THURSDAY. SPEED-WORK at your local track.

7/16/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 AM at Seminary College, 201 Seminary Drive in Lot C. LMK if you will be attending by Thursday.

Hi Folks,

Update: Saturday HR/XT training is on for Saturday, 7/9/22 at 8 am.

STAGE 6 of TDF: Another amazing performance and remarkable record setting stage: one of the fastest ever. The stage is 136.7 miles long, included 8,000 feet of ascent with the most demanding uphill (12.3%) portion towards the very end of race . That would be somewhat similar to riding both Marshall Wall and Wilson Hill in West Marin – after about 134 miles of racing!

Then, as the riders approached the finish, it was the Slovenian, and 2020, 2021 TADEJ POGACAR who blasted to the finish relegating every contender well behind him and put himself into the Yellow jersey. This young man has it all: can sprint, climb, time trail and sprint and is favored to win again this year. He takes over the Yellow Jersey as we go to Stage 7 which also features hills.

Hope you got in extra running, cycling, swimming distance with the extra day off – and some down time. We are into July; if you’re gearing up for a Fall race or challenge, get in the consistent mileage through July and August and a few test races in Sept. During the Summer months there is extra morning and evening daylight to help motivate you to build consistency. I can’t tell you how much your 3-5 days per week consistent training over these 2-3 months yields marked improvement in performance. Steady rolling terrain mileage and tempo will produce results.

SATURDAY HILL REPEATS: Workout is on for tomorrow 7/9/22. Starts 8 am.

TOUR DE FRANCE will be in its fourth day of 21 days of racing in Denmark and France. Always remarkable cycling, scenery, stories within the peloton and personalities. Most people in Denmark ride bicycles and are encouraged to do so – and have a good infrastructure for commuting and recreational riding. Did you know that for every mile of paved road built, by law there has to be a mile of bike path put in also! A smaller country with different hurdles to overcome here, but it sure is commendable that the Danes make it happen!

Stage 4: Watch the last 11 miles to see an amazing solo effort by a very talented rider Wout Van Aert, in Yellow for the overall lead, beat out the entire peloton which featured him pushing 35-40 mph pace! Stage 5 (Wednesday) will feature a number of rough cobblestone sections where chaos will reign.

Why is the Olympic lifting bar with the 45# plates at a height of 8.75″? It wasn’t set as an arbitrary height, but for safety. If an Olympic lifter fell with the barbell overhead, the plates would high enough to avoid crushing his head.

Deadlifting: It also implies that unless your competing in a Powerlifting meet, the height of the bar for deadlifting can be adjusted for the height of the lifter for back safety, yet still receive the benefits from deadlifting or trap bar deadlifting. For taller clients we place the bar with plates on two flat 10#, 25# or 45# plates to achieve a more appropriate height. We can all set the height to what we need for pain free low back lifting.

7/5/22 TUESDAY. TEMPO workout over a rolling course over road, trail, or track terrain. Warm-up mile then an ascending time ladder for the tempo bouts:

4′ Tempo (2′ easy) – 8’T (3′ ) – 12′ T – continue run to finish.

7/6/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 start at Warren’s. We do 35″ exercise / 25″ recovery at each station.

KB Sumo DL / O’Head Squat (with a bit more weight)

R. Lunge Torso Rotation

L. Lunge Torso Rotation

Incline Push-Ups

BB Romanian Deadlifts

L. KB Clean & Press (focus on the technique we reviewed last week)

R. KB Clean & Press

Weighted Plank

Landmine R/L Lunge Rows ( 6-7 reps each side)

Heavy Swings 2 x 6 with pause between each set

Rack Carry / Farmers Carry

7/7/22 THURSDAY. SPEED-WORK on local track. After the warm-up mile, drills, 6 x 30 meters; A ladder:

2 x 150 (50) – 2 x 400 (on 2′ or 2:30 or 3′) – 2 x 600 (200) – 2 x 800 (200)

7/9/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ deadlifts. 8 AM in Lot C of Seminary College (201 Seminary Drive); the workout session is a go….

Hi Folks,

UPDATE on 6/29/22: SATURDAY HR/XT/LOADED CARRIES are on for this Saturday. Meet in Lot C up in the parking lot of Seminary College.

We had three generations cycle the TRAIL DE COUER D’ALENE last week, which is one of the Rails to Trails bike paths that runs West to East for 73 miles near Couer d’Alene area in Idaho. If you’re looking for a flat, scenic and traffic-free course for beginners, families and experienced cyclists, this is one to consider. Individuals and families have the option to cover any distance they desire which appeals to all levels of cycling ability. There are regular restroom and bicycle repair stations along the bike path. Water is plentiful in the river flowing parallel to the bike path; the region has had 200% of normal rainfall with water in flood plain sections near the Trail. What a contrast to our drought stricken area!

MONDAY: Just a quick note prior to driving home today from Weed/Shasta area and let you know that workouts will be on this week; I’ll update tonight or tomorrow. Yesterday Sandy and I cycled the 18 miles from Sunriver up a steady grade to the top of Mt. Bachelor on beautiful day. The other route is from Bend to the top of Bachelor, but on a busy road; from Sunriver we were passed by less than fifteen cars.

Regarding Saturday workout, I will need a head count to see if we have 6 or more participants for the workout; it is 4th of July weekend and I’ll need to know if our group members will be in town.

6/28/22 TUESDAY. TEMPO. After the warm-up run pick it up at 10K race pace effort level for 12’Tempo (3′ easy) – 8’T (2′ easy) – 5′ Tempo and run to finish.

6/29/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 AM.

Deficit KB Sumo Deadlift

L. Thread the Needle

R. Thread the Needle

Incline Push-Ups

Wipers

L. KB Cleans

R. KB Cleans

Weighted Plank

X 5 R/L Landmine Squat & Press

2 x 6 Heavy KB Swings

KB Rack Carry / KB Waiters Carry

6/30/22 THURSDAY. SPEED-WORK at your local track. Some of the group show up about 7:30 to start the workout ( to be posted).

7/2/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM. Meet/park in Lot C at the Seminary College off Seminary Drive in Strawberry area. Arrive early to get in a warm-up short run or exercise and mobility warm-up.

those participating so far: Judi, Elizabeth, Tom, Robert, Carrie B, Lee M, Larissa

Hi Folks,

We meet the grandkids today and then we begin to ride the Trail de Couer d’Alene over three days with diversions each day. Sandy and I have ridden 90% of this beautiful paved trail; over the next three days the boys and parents will have their turn to ride it in a leisurely manner.

I’ll be posting when I can and in random order during this vacation time. Robert will be working the Wednesday Circuit with you.

6/22/22 WEDNESDAY . STRENGTH TRAINING CIRCUIT and deadlifts. 8:15 am at Warren’s. Circuit has been planned and the station cards are ready.

6/23/22 THURSDAY. SPEED-WORK at your local track. Some meet at COM track about 7:30 am. After your warm-up mile, 6 x 30 meter pick-ups, you ‘ll run TWO ROUNDS, i.e., go through the set, then repeat it:

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

6/25/22 SATURDAY ….no official Hill Repeats/XT session this week. Mostly likely back on track July2nd.