Week of 11/28/22: Workouts this week; more on the Xmas KB Swing Challenge…

Hi Folks,

Update regarding Saturday HR/XT workout: on 12/3/22 – Cancelling Sat workout due to rain!

” 40 is the old age of youth; 50 is the youth of old age.” Victor Hugo. We can all relate!

More on the Christmas Kettlebell Swing Challenge:

I corrected the month of December schedule ( I was off a day) and emailed it to each of you.

Date Day Novice Int Trained

12/1. Thursday: 15 15 45 reps

12/2 Friday: 15 20 45

12/3 Sat.: 15 25 45

12/4 Sun: 20 25 45

The reps for each day this first week may seem conservative, but I’m having you acclimate to daily swings: you’ll notice an effect on the posterior muscles and abdominals.

I have added some notes to the previous blog with tips for the Kettlebell Christmas Kettlebell Challenge. As I went through and tested my daily swings and a number of Goblet Squats this week I had to make adjustments by adjusting with different kettlebell weights to get in 40-75 reps. By the third day in a row I was very aware that Swings work the posterior side: abs, hamstrings and back! Foam rolling and stretching became a necessity to be ready for the next day’s bike ride and the Swings.

If you experience overly tired muscles; cut back on the reps in general. The main goal of the Challenge is to set aside a daily brief time period to carry out the Swings. It will provide a good alternative workout during any bad weather days in December if you’re used to getting in runs or bike training.

11/29/22 TEMPO. After the warm-up mile run: 10′ tempo (3′ easy) – 6′ T (2′ easy) – 5′ T – then run to finish.

11/30/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Arrive a bit earlier to get in your warm-up: mobility, halos, goblet squats before we start with the 5 x 12 Swings; then followed by the Circuit.

Deficit KB Sumo Deadlifts/ X5 PVC pipe or BB O’head Squats

Right Side Muay Thai Planks

Left Side Muay Thai Planks

Inverted Row / Incline Planks

L/R Foot to Hand Placements


X 3 R/L KB Clean to Front Squats

Weighted Plank

Landmine X4 R/L 4 O’Head Press

Hand to Hand Swings

Farmer Carry / Rack Carry

12/1/22 THURSDAY. SPEED-WORK at your local track facility for “1000 Meter breakdown”. After the warm-up mile, drills, 6 x 30 meters, 2 x 100 (100):

1000 (200) @ 10K pace – 800 (200) – 2 x 600 (200) @5K pace – 2 x 400 (200) – 2 x 200 (200).

12/3/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM at Seminary College ( 201 Seminary Drive) up the entry road and into Lot C where parking is available. Arrive a bit earlier to get in mobility exercises, goblet squats, halos, etc – very important

X 15 Mtn Climbers / X 12 DB Thrusters: 2 X Sprint – 1/2 “A” ( do hills at 5K effort level)

X 3 Heavy KB Goblet Squats ( go to where the kettlebells are) / X8 R/L DB Clean & Press: Sprint – Long

X6 R/L Top Half Get-Up / X6 R-L DB “Plank Drag” : 3 x Short – Sprint

X12 DGB “Jacks” / X8 DB Plank Row: 2 Short – 1/2 “B”

Then the next portion are the Loaded Carries/ Sprints / Swings and Trap Bar Deadlifts.

Week of 11/21/22: Thanksgiving week, Wed Circuit is on; no Sat HR/XT, but keep building your swing reps.

Hi Folks,

The December Christmas Kettlebell Swing Challenge. I’ve emailed the schedule and notes for the month to member of our group; if you didn’t receive the handout; let me know and I’ll send it to you. Once I remember how to upload an article to WordPress and the blog, I’ll post it. ( I wrote some notes and tips at the end of this blog posting below)

I am away this week with family in Bolinas and Sister Marion at the Dominican Nun’s vacation house; therefore my updates on the blog will be interrupted.

view from bluff above Bolinas looking towards Stinson Beach. Will be our last year here.

There will be a WEDNESDAY Circuit and kettlebell swings workout with 8:15 AM start; headed up by Robert.

11/22/22 TUESDAY. TEMPO run. Today get in a nice mileage morning; skip the tempo emphasis. But, get in your 30, 40, or 50 swings so that you get in 3-4 days of training in prep for Christmas KB Swing Challenge.

11/23/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. After your mobility exercises you’ll do as a group Swings together: 10 – 20 – 10 -20 reps. .then the circuit..

11/24/22 THURSDAY. HAPPY THANKSGIVING! to you all!

11/26/22 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/TRAP BAR DEADLIFTS. No workout for today as I’m still out of town, BUT get in another day of SWINGS and possibly again tomorrow or Sunday; get in four days during this next week.

X 10 Swings/ 2 Goblet Squats; X 15 Swings / X 10 Incline Push-ups ; X 10 Swings / X 2 Goblet Squats; X 15 Swings / X 10 Incline Push-Ups; …You can always do fewer reps, e.g., 2 x 5 reps of swings. The main challenge is when you can fit it into your schedule? Mornings, evenings or during noon? Have that worked out before Dec. 1st so you can begin your daily practice.

Do your stretching and foam roller work after the training session.

Thoughts and tips as you prepare for the Christmas Kettlebell Swing Challenge:

I’ve been increasing my days of KB Swings and find I must acclimate to more days and reps gradually. My advice is to get in your three, four and even five days of swings in but keep the number of reps conservative so they don’t overwhelm you with soreness and needing a day off.

I’ve found I must get in stretching and foam rolling so the legs and back are ready for the next bout of swings.

If you’re working out at the Novice level and find that after even three days in a row that you need a day off: take it! I don’t want to see any of you have setbacks during December! Remember my tip for reducing the KB weight or number of reps per set…..My goal is to have you make time to fit the training in during the busy month; not overdoing the total reps. You will learn quickly what workload you can handle to keep it going.

Make each rep count with a strong movement and finish, don’t allow yourself to get sloppy or forget to tense your abs, lock the knees and tighten the butt and lats each time!

Week of 11/14/22: Tu/Th/Wed/Th/Sat workouts; gearing up for December Kettlebell Christmas Challeng; KB 101 class on 11/19/22

Hi Folks,

I’ll be updating the blog each day due to many anticipated interruptions of “to do’s”, meetings, Holiday prep, etc. We do have a week of clear, cool, training coming up: cycling and running should be ideal.

There is also a kettlebell workshop this Saturday; the same morning as our regular Sat HR/XT/Loaded Carries session. Master Leader and instructor, Annalisa Naldi, Melissa Templeman and Luis Del Toro are all Strong First Kettlebell certified trainers and very accomplished: all three can hold a heavier kettlebell overhead than anyone in our group!You learn the details of the key kettlebell lifts and that gives you time to do “perfect practice” for the next six months.

SATURDAY, 11/19/22. 8 AM – 12 PM Kettlebell 101 Workshop: focus is on the KB Swing and Turkish Get Up. You will get help with all the details of those two movements that make up the core of KB training along with Goblet Squat, Clean & Press, Snatch and Deadlift. Go to http://www.oaklandsmostpowerful.com to get the details and sign-up ($125); you’ll be receiving plenty of one on one help. It’s a quick freeway drive to the gym’s outdoor exercise space with overhead tarp and rubber flooring. …..Meanwhile I’ll be holding our regular Sat workout.

GEARING UP FOR CHRISTMAS KETTLEBELL CHALLENGE in DECEMBER. I’m still working on revising last year’s schedule for the month of December and helpful notes; meanwhile, you’ll need to increase the number of days you do your swings- immediately, so that you are somewhat acclimated for the daily swings during December.

ADD DAYS of swings: If you are doing your swings two days per week e.g., say Wednesday and Saturdays; add Monday this week; then during the last week add Thursday. If you are only doing one day per week at present; add Saturday and Monday this week. Add Tuesday during the last week of November.

REPS: I’m sure everyone is carrying out a different number of swings per session. So for now, I’d suggest doing reps of 10-12 on-the-minute (OTM): gives you a rest period between sets, but keeps you going- and the session is over in less than 5 minutes (for now). Usually 30-50 swings, as you figure out your total reps stop short of fatigue and/or losing form. When you build a base of 30, 40, or 50 reps you’ll be experimenting with sets of 5,10, 15 or 20 reps.

Complete some your mobility exercises prior to the swings with Halos (shoulders), Goblet Squats (legs/hips), Bird Dogs and strap shoulder dislocates and rotations. Part of the test during the busiest time of year is to be able to get in the workouts; then you can do them the rest of the year….more to come for December.

TUESDAY, 11/15/22 . TEMPO run. After the warm-up run you’ll run: 12′ Tempo – (3′) easy running -8′ tempo at 10K to 10M race pace effort level.

WEDNESDAY 11/16/22 STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM start at Warren’s garage/gym. We will do the same Circuit as last Wednesday but run through it for two rounds instead one round performing at the same station twice. NOTE: there will be Wed workout next week though I’ll be away; Robert will head it up.

PVC/BB O’Head Squat / Deficit KB Sumo Deadlifts

Left Lunge Torso Rotations

Right Lunge Torso Rotations

Incline Push-Up

DB “Gorilla Rows” R/L


L/R x 4 KB Clean & Front Squat

DGB Sit-Up & Reach

Landmine R/L x 4 O’Head Press / 180 Rotations

Lateral Bar Dips, side to side

2 x 6 Heavier KB Swings

KB Rack Carry / Grip Plate O’Head Carry

THURSDAY 11/17/22 SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100) meters:

2 x 200 (200), 2 x 400 (200), 4 x 800 (200)……Jose, get in 6 x 800 for your workout.

SATURDAY. 11/19/22. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College (201 Seminary Drive), Mill Valley (more the Strawberry side).

NOTE that there will be no SAT HR/XT due to Thanksgiving and that I’ll be away.

more to be posted

by this time get out of your comfort zone and up the weights a bit

Week of 11/7/22: Workouts this week, Kettlebell & Bodyweight Workshops coming up 11/19/22.

Hi Folks,

Much needed rain will have all of us timing our runs or rides to avoid the heaviest downpours. The popular GOLDEN GATE HALF MARATHON on Sunday had over 3800 runners – and good weather. Some of the group ran this scenic run though I’m having trouble pulling up the results; Dave and Kevin (send me your data). I do have Joshua Bornstein’s results as he ran it as a time trial for CIM December: 1:23:39 (6:23 pace), 21st our of 3861 and 3rd out of 283 in his age group. A very encouraging run for him! This is a terrific half for our out of town visitors: you get to run over the GG Bridge; no better way to see it!

Dipsea legend, RUSS KIERNAN passed away on Sunday at age 84. What a Dipsea history he had with all those second places, wins and top 10 placements. I’m sure the Tamalpa Runners website will be posting a tribute to Russ soon. Many of us have shared the Dipsea Trail with him. I remember during the 1970’s and 1980’s when so many club members shared a good number of runs and Tamalpa races on the trails and roads. Every year that he ran Dipsea he was such a fierce competitor: it was his race! We could always hear him coming up on us due to his distinctive heavy raspy breathing! It was so distracting and he could not have been working with more effort: he was all in on that race course…More on his life upcoming.

Saturday, Nov 19th two workshops. I recommend highly taking part in one of the upcoming workshops to obtain detailed instruction with highly qualified Kettlebell instructors and Team Leaders (almost one on one help); you’ll have enough to work on for the next six months after the Workshop(s) held at Oakland’s Most Powerful Gym (oaklandsmostpowerful.com) at 2002 Montana St, Oakland. The half outdoor gym facility ( safer when with a group) is straight freeway travel and right off the 580 freeway, and with even quicker access to the onramp for 580 to get you home (about 25 miles). With the focus on a few movements you learn more and have access to much one-on-one help.

Go to the website and the two Workshops should be there as a pop up and under Community Workshops and Events.

Kettlebell Workshop 101, 8 AM – 12 PM will focus on the Kettlebell Swing and Turkish Get Up

Bodyweight 201 Workshop, 1-5 PM: focuses on the Strong First style of Pull-ups, hanging leg raises, Abs Drills; Progression, Regression and Variations.

11/8/22 TUESDAY. TEMPO run. Get in a mile or so warm-up then sustained bouts of high aerobic, but controlled effort runs.

10′ Tempo (3′ easy) – 7′ Tempo (2′ easy) – 5′ Tempo and then easy run to finish of workout.

11/9/22 WEDNESDAY. STRENGTH TRAINING/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym (148 Madison Av). Arrive a bit earlier to get in a warm-up with mobility moves, goblet squats, strap stretches and hip raises; then we’ll go into our 5 x 12 Swings prior to starting the Circuit. This time we stay on the same station twice in a row for one round of the Circuit instead of two rounds through the Circuit: will change the workload, for sure.

A) Deficit KB Sumo Deadlift

Left/Right Lunge Torso Rotations (1st Rnd do left side; 2nd Rnd do Right side)

Incline Push-ups

DBL DB R/L “Gorilla Rows”


L/R KB Clean to Rack + Front Squat

DGB Situp & Reach

Lateral Bar Dips

2 x 5 Heavy KB Swings

KB Rack Carry

B) Home Workout:

11/10/22 THURSDAY. SPEED-WORK at your local track. Warm-up mile, a few drills, 6 x 30 meter pick-ups, 2 x 100 (100); then 6 rounds of: (400 at 5K pace; then on the 2’/2:30/or 3′ run a 200 at mile pace followed by 200 recovery. )Repeat the pattern for 5 more rounds

11/12/22 SATURDAY. HILL REPEATS/ XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM Park and start in Lot C at the Seminary College ( 201 Seminary Drive) , Strawberry area.

Sat morning workout! ( pix by Tricia)

Week of 10/31/22: Workouts this week for Tu/Wed/Th/Sat. Preparing for the XMas Kettlebell Swing Challenge.

Hi Folks,

A bit late posting workouts for this week; I’ll be updating with training tips during this week. My workouts are designed to build a foundation for any sport or activity, balance your body development and keep you injury proof. When you’ve built a strong basic foundation you can then take the next step of focusing on your sport or general conditioning – with more success.

General Physical Preparedness (GPP): “General Physical Preparedness gives the athlete the ability to excel in whatever specialized training they take on. The basic lesson of GPP is that, before you get strong in any specific way, you must be generally be strong in every way. An athlete who is dedicated to a GPP styule of training will find themselves in good shape, with generally good endurance, generally good joint mobility, generally good coordination and so forth. They will be more well rounded and have the foundation required to excell in most any sport without necessarily having done the specific activities associated with the sport.”

11/1/22 TUESDAY. TEMPO . After your warm-up run get in a 8′ tempo (3′ easy jog) – 6′ (2′) – 8′ – to finish of run. The idea is to work up to the classic 20 minutes of Tempo running at 10K, 10M or even half marathon race pace.

11/2/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8;15 AM at Warren’s gym (148 Madison Av). Arrive about 8:05 or 8:10 to get in some warm-up mobility exercises. We’ll do in our base 60 swings, each time with a different number of sets and reps. This week: 10-20-10-20 swings.

Deficit Trap Bar Deadlift

Half Kneeling Stance “Thread the Needle” / KB Body Hollow Pullover

BB Staggered Stance Deadlift x 3-4 R/L foot leads

Left One-Arm KB Clean – Front Squat to Press

Right One-Arm KB Clean – Front to Squat to Press

LandMine R/L 180 Rotations / LMine “Russian Twists”

DBL DB Lateral Lunges right to left sides

X 15 Swings

Rack Carry / O’ Head Grip Plate Carry

11/3/22 THURSDAY. SPEED-WORK at your local track. Warm-up miles, Skips & Butt Kicks, 6 x 30 meter pick-ups. Ladder down workout. As you go down the ladder run each set a bit faster. The 1000 at 5M pace, 800 & 600 at 5K pace; and the 400 faster than 5K pace and finishing with the 200’s at mile pace.

2 x 150 (50) – 1 x 1000 (200) – 1 x 800 (200) – 1 x 600 (200) – 2 x 400 (on 2’/2:30/3′) – 2 x 200 (200). After a lap cool-down follow with stretching.

11/5/22 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ TRAP-BAR DEADLIFTS. 8:30 start. At Seminary College, (201 Seminary Drive) in Strawberry, drive up to LOT C and park there. This workout session is for the runners, triathletes, cyclists and those who simply want to learn strength training and mobility: for general preparedness. If you don’t run or bike; no problem to join in and obtain the benefits from Loaded Carries, Swings, Trap Bar Deadlifts and Clean & Presses.

Week of 10/24/22: Workouts this week for Tu/Wed/Th/Sat; short workout, upcoming races.

Hi Folks,

Continue to take advantage of the Fall weather to finish your base for the November events: I’ll be listing some key runs on the Calendar.

10/30/22 Sunday. MARIN COUNTY HALF, 10K, 5K. 9 AM. Mc Nears Beach. Marinendurance fest.com. Will be hilly course.

11/6/22 Sunday. GOLDEN GATE HALF/5K. 7 AM. Van Ness/ Aquatic Park. http://www.Runsf.com. Very popular course: it goes over the GG Bridge.

11/13/22 Sunday. CLARKSBURG HALF/30K/10K/5K. 8:30 AM. 52810 Netherlands Rd…Clarksburgcountryrun.com. Flat and fast courses!

10/25/22 TUESDAY. TEMPO run over dirt fire roads or mildly undulating trail terrain. After the warm-up mile run 12′ Tempo at half marathon pace (3′ easy running) – 8′ Tempo (2′ easy and then to finish.

10/26/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, SWINGS, TRAP BAR DEADLIFT. 8:15 AM at Warren’s; arrive 8:05 to get in warm-up and mobility exercises.

R/L 1- Arm DB/KB Deadlift

X 6 Right Lunge Torso Rotations

X 6 Left Lunge Torso Rotations

Incline Push-Ups

Right 1- arm DB Bench Rows

Left 1- arm DB Bench Rows


X 4 Left KB Heavy Cleans

X 4 Right, KB Heavy Cleans

Landmine R/L X4 O’Head Press

Farmer Carry / Rack Carry

Home/Short workout: 2-3 rounds of:

(X25 Jump Rope, X 15 Swings, X 4 Goblet Squats, X6 R/L Renegade (plank) Row, X 10 DGB or DB Sit-Up & Reach)

10/27/22 THURSDAY. SPEED-WORK at your local track. 2 x 100 (100), 6 x 30 meter pick-ups.

C gp: 3 x 800 (200) at 5K pace, B gp: 4 x 800 (200), A gp: 6 x 800 (200).

10/29/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM Start in Lot C of Seminary College (201 Seminary Drive) in Strawberry. Arrive about 8:05 or later ( I have to open the cable gate) and set up) to get in your warm-up run. (workout to be posted)

Below is a bit shorter circuit for not running hill repeats:

Week of 10/17/22: workouts this week, short routine, Sat HR/XT/Sprints/Loaded Carries are on for 10/22/22

Hi Folks,

I don’t know why this week’s post didn’t stay up on the blog so I’ll do a quick recap! It’s a mystery why it disappeared. But here goes! Be ready for a cooler morning.

10/22/22 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM. Park in Lot “C” up in the college parking lot (go up entry road of college at 201 Seminary Drive). I will arrive a bit after 8 am to open the chain gate so you can park and get in a warm-up run and mobility exercises.

Week of 10/10/22: Workouts this week; shorter strength routine; Sat HR/XT is on for 10/15.

Hi Folks,

Building, maintaining strength and lean body mass (LBM). A mix of strength training, safe explosive movements, a modest amount of cardiovascular exercise, and maintaining mobility becomes more important as we age. Strength declines 10-15% per decade after age 35; power declines by 17-23%; mobility is down 20% by age 50. Then it drops by 1% per year after that milestone!

How can we slow down the slide of strength, LBM and work capacity? Studies have shown that strength and some lBM during 70’s and 80’s – very encouraging! I try to include a variety of sets and reps, movements to work neuromuscular system, cardiovascular energy system and mobility exercises. Our workout group members engage in running, cycling, rowing, triathlons and strength training; the challenge is to balance how much time we give to our varied interests. I have definitely put an emphasis on strength training twice per week to help slow the decline in strength, loss of muscle and bone density. I’d probably reduce the volume of CV training and up the strength program during age 50 on up. For example, I love my outdoor cycling and riding with Sandy three days per week, and participating in 100K and 50K events. I am aware that the more hours I spend on the bike, the more leg strength I lose; I need to counter the decline in leg strength with weight and kettlebell training. Striking a happy balance with endurance exercise and maintaining strength takes time, but it is a full challenge.

West Dry Creek Road goes along nine miles of vineyards in Alexander Valley, part of the 100K course with Asti Tour de Vine on 10/8/22 – on a perfect Fall Day! ( Sandy, Eric, Ann in photo)

Emily Sisson just broke the American Women’s Marathon Record at the Chicago Marathon last Sunday in 2:18:29. The nice touch; the two former record holders, Deena Kastor and Keira D’Amato were at the finish line to congratulate Emily on setting the new US record. Kastor broke Joan Benoit Samuelson’s record in 2003 with a 2:19:36 at the London Marathon and held it for over 15 years until D’Amato ran 2:19:12 also in London. She held the record since last January when Sisson set the new record! D’Amato is 37 years old, spent seven years away from the sport, she got married, had two kids and works as a realtor. Way to put it all together!

Sisson ran negative splits with a 69:26 first half followed by a 69:03 second half: darn good pacing! She ran her fastest 5K split from 35K-40K in 16:19. Also running a gutsy performance was the winner was Ruth Chepngetich of Kenya in 2:14:18; just off the world record. She ran the first half in a remarkable 65:44 at a 5 minute per mile pace; a bit too fast, as she lost three minutes over the second half with a 68:34. Runners at every level can easily go out too quickly and end up slowing down towards the end of the race.

Running in his debut marathon was Connor Mantz, 25, the two time NCAA XC champion and 27:25 10,000 meter runner who came up 20 seconds short of the debut record with a 2:08:16. I’d say that is an impressive first marathon time! Connor said he had run 25.5 miles in practice, but lost time over the last mile. I’d say that running a last mile in 5 minutes is still a terrific pace. We will see more of Connor during the next few years, I’m sure.

New Kona Ironman World Championships course record: More records set last weekend! Gustav Iden, of Norway was six minutes plus behind when he began the marathon portion of the race. He gradually reeled in Sam Laidlow of France to take the lead and would run the first sub 6-minute pace marathon with a 2:36:15 and set the finish time bar of 7:40:24. His splits: 2.4M swim in 48:23, a bike in 4:11:06 and the 2:36:15 marathon. It doesn’t seem possible to execute those splits in the humid heat of Hawaii. Laidlow set a CR time of 4:04:36 for the 112 bike discipline! ( I’m happy if I complete 100K on a flat course in that time). Ten talented competitors finished under 8 hours; I can remember when breaking nine hours was ( and still is ) a huge milestone!

The women’s division was equally remarkable when Chelsea Sodaro, a mom who had her baby 18 months before the race, and fierce competitor finished the tough course in 8:33:46 which included a 2:51:45 marathon! In addition six women finished under nine hours! Doesn’t seem possible under those humid conditions and hilly cycling terrain.

10/11/22 TUESDAY. TEMPO runs beginning with a warm-up tempo piece after the warm-up mile. Then it’s: 4′ Tempo (1′ easy running) – 6′ T (2′ Easy) – 8′ T (3′) – 5′, then moderate pace to finish. Run the Tempo pieces at 10K to half marathon pace.

10/12/22 WEDNESDAY. KB Swings – STRENGTH TRAINING CIRCUIT – Trap Bar DL. 8:15 AM start. Arrive 8’ish to get in mobility exercises prior to the swings. 4 x 15 Swing reps OTM

Deficit KB Sumo Deadlift / Cycle Squat

R/L Leg Over “Iron Crosses”

Inverted Row (after you execute good reps; then do an isometric hold)

Left Bulgarian Squats with trailing foot on flat bench

Right Bulgarian Squats with trailing foot on flat bench


DBL KB Cleans x 6

X 6 Alt L/R Standing Presses

Weighted Plank

KB “Figure 8’s”

Waiters Carry / Farmers Carry

Finisher: After the Circuit get in 3 x 3 Trap Bar Deadlifts

Shorter/at Home Workout:

3-4 rounds: ((1-15 Swings) – ( 8-12 Push-Ups) – (X 3 One-Arm O’Head KB R/L Reverse Lunges ) – (X6 R/L One-Arm KB/DB Rows ) – (45′ Weighted Plank) -( X 4 KB or BB Deficit Deadlifts)). Not too much volume but it is still productive for when you’re short on time.

10/13/22 THURSDAY. SPEED-WORK on your local track. After your warm-up mile, drills, 6 x 30 meter quick cadence pick-ups, 2 x 150 (50).

A gp ( sub 6′ pace): 10 x 400 (on the 2′)

B gp (sub 8′ pace): 8 x 400 (on 2:30)

C gp (sub 9′ pace): 6 x 400 (on 3′)

10/15/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College ( 201 Seminary Drive, in Strawberry). Arrive about 8:10 after I unlock and remove the lock to the entrance to Lot C. If you want a longer run simply park down along Seminary Drive; then drive up to Lot C to park.

Week off 10/3/22: Workouts, no Sat/HR/XT (10/8), fitness notes,

Hi Folks,

Another excellent week of for training towards your Fall and Winter races; take advantage of it to get in consistent running, cycling and other outdoor activities. Note, that we will not hold the Saturday HR/XT due to the Asti Tour de Vine on the same day; we have about 17 from our group participating in the 25K, 50K or 100K rides. Last weekend a few of us got in a bike ride through the ever scenic Napa Valley: always a special ride during the Fall….more notes coming

10/4/22 TUESDAY. TEMPO. After the warm-up mile: 3′ Tempo (1′) – 6′ (2′) – 8′ (3′) – 5′ and to finish at moderate pace. Shorter tempo intervals this week so you can work on keeping at a high aerobic five mile race pace.

10/5/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Swings, Trap Bar deadlifts. 8:15 AM at Warren’s gym. ( if parking is a problem due to the narrow street, you can use the Jury parking lot next to Madison Av street). Get in your mobility exercises; warm-up legs, shoulders and hips. We’ll get in our 3 x 20 Swings together prior to the Circuit.

Deficit KB Sumo Deadlift/ BB O’Head Squats

R/L Leg Over “Iron Crosses”

Inverted Row

Left Bulgarian Squat x 5 on flat bench

Right Bulgarian Squat x 5


DBL or KB/DB for spinach

X 6 KB R/L Standing Presses

Weighted Planks

KB Figure 8’s provide core training along with

Waiters / Farmer Carry

10/6/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 6 x 30 meter pick-ups, drills and 2 x 100 (100):

2 x 150 (50) – 4 x 600 (200) – 2 x 400 (200), 2 x 300 (100). Jose, add a 1000 meter interval. You are building to run 8 x 600 at 5K goal pace.

10/8/22 SATURDAY. HILL REPEATS are cancelled for this week.

Week of 9/26/22: Workouts this week including Sat HR/XT on 10/1.

Hi Folks,

We’ll be holding the Saturday HR/XT workout on 10/1/22, but NOT on 10/8/22 because a number from the workout group, and I will be participating in the Asti Tour de Vine on 10/8/22.

Note: For SAT HR/XT, Lot C will have a lock on it that I need to open; if you want to warm-up earlier that 8:10, park down below along Seminary Drive. They’ve had to lock the parking lots due to people partying and throwing garbage on the grounds.

New WR for the Men’s Marathon set by Eliud Kipchoge of Kenya, for the second time last week at the BMW Berlin Marathon ( 9/25/22) in 2:01:09. I have to hand it to Kipchoge, he openly states that he was looking to lower the WR time (2:01:39) which he set four years ago – and does it! He averaged 4:37 per mile with a 14:21 per 5K! 5K splits: 14:14, 10K: 28:23, 15K (9.32M): 42:33; 20K (12.5M): 56:45, 13.1M (21km) in 59:51! ; 30K (18.6M) 1:25:40, 35K (21.75M) . Truly remarkable pacing now that Kipchoge is 37 years old. Carlos Lopez, of Portugal and the gold medal winner of the LA Olympics Marathon was 37 when he won that race – and went on to break the WR in the Fall.

The women’s elite field was especially strong in depth as four women broke 2:19 with Tigist Assefa, Eth set a CR with a 2:15:37! American, Keira D’Amato, placed 6th in 2:21:48.

9/27/22 TUESDAY. TEMPO run on roads or mildly rolling dirt terrain. After the warm-up mile run at high aerobic pace for 15′; the easy run to finish and cool-down.

9/28/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, SWINGS and TRAP BAR DEADLIFT. 8:15 AM at Warren’s gym. Definitely get in mobility warm-up; we’ll do 5 x 12 Swings prior to Circuit.

Deficit KB Sumo Deadlift / BB O’Head Squats

Iron Crosses ( Leg Overs)

Inverted Row

Foot to Hand Placement


DBL DB Snatch to Alt. Reverse Lunge

Landmine 180 rotations

Ball Slam

2 x 6 Heavy Swings

Farmer / Rack Carries

Swing Rep goal to work on: One of the pillar workouts with the StrongFirst system is complete 5 x 20 Swing reps in 5 minutes. Begin with a very manageable KB weight and practice with 3 x 20 reps three days per week; gradually increase it to 5 x 20 reps three days per week by December. Once that feels like a doable routine; increase the KB weight. For women use 35# KB and men 53# KB; after that it’s work it up to five days per week.

9/29/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, drills and 6 x 30 meter pick-ups:

4 x 150 (50) – 2 x 200 (200) – 2 x 600 (200) – 2 x 400 (2’/2:30/3′) – 2 x 300 (100) – 2 x 200 (200)

10/1/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFT/SWINGS. Seminary College, 201 Seminary Drive. 8:30 AM. Note that the gate will be locked to Lot C until I open it around 8:10 AM. If you need longer warm-up you can come earlier and park along Seminary drive and get in a longer warm-up; then drive up to Lot C…