Left Lunge Torso Rotations / Left arm Squat Torso rotations
Right Lunge Torso Rotations / Right arm Squat Torso rotations
R/L Foot to Hand Placements
BB Romanian Deadlifts / BB Bent row
DBL KB Swing Cleans and Front Squats
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.
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
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.
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
BB Romanian Deadlifts
L. KB Clean & Press (focus on the technique we reviewed last week)
R. KB Clean & Press
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….
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
L. KB Cleans
R. KB Cleans
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
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-WORKat 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.
Just did ride with Sandy from Weed for an out and back course looping around the base of Mt. Shasta: always a spectacular view! Then we head towards Sunriver area to overnight and do the long climb up Mt. Bachelor in the morning. The winds continue to be strong in this area also; makes riding in the early am a must, but it is in the 30’s and 40’s this far north.
My postings will be sporadic this week; meanwhile, Summertime with more daylight and good temperature is the time to get in consistent running, swimming and / or cycling. I encourage you to partake in the once per month TAMALPA TRACK MEETS for speed-work! It’s a friendly atmosphere and you’ll acclimate to the racing environment. Look at the meets as a place to run different distances; perhaps running at least two events or more simply to get in speed-work, pacing practice , and a shot in the arm for your fitness. Remember, no one cares about your time; everyone is focused on their own effort. But there when you have other runners in the same heats – you do better. Great practice!
The challenge will be to get in the 10-12 weeks of steady mileage and twice per week strength training. I guarantee your Fall times will You’ More on this in future postings.
6/15/22 WEDNESDAY. STRENGTH TRAINING CIRCUITat Warren’s. 8:15 AM start. Robert will help head up the Circuit session followed by deadlifts to finish off the workout. The Circuit cards have been made up; you’ll have three different circuits that will take you to the end of the month. Be safe when you do your Kettlebell Swings and maintain focus on your technique.
JULY goal: I hope to bring in guest instructors that we had for the KB 101 and KB 201 sessions during July for all those who missed out in March and May. We’ll need about 8-10 of you in the two hour workshop/ practice when we go over in detail the Swing, Get-UP and Clean and Press.more tba.
6/16/22 THURSDAY. SPEED-WORKat your local track. Get in the warm-up mile or so, 6 x 30 meter stride-outs, skips and butt kicks followed by 2 x 150 (50). Those recovering from Dipsea need to run a low mileage week ( assuming you gave it your gut-busting all and left it all out on the course):
Those who ran Dipsea: 2 x 200 (200) – 4 x 600 (200) at 5K pace. Stretch after. If you are still sore from the hilly Dipsea run, simply do an easy run with 4 x 200 (200) and give yourself time to recover. Running quality during recovery mode doesn’t yield much of a training effect.
Those on normal training program: 2 x 200 (200), 6 x 600 (200), 2 x 400 (200), 2 X 200 (200). The goal is to run 8 x 600 (200) volume and get in the 3 miles of speed-work at 5K pace.
Note, that we will NOT hold Saturday Hill Repeats on 6/11, 6/18/and 6/25 due to being out of town. We will pick it up again on July 2nd.
This weekend is the Dipsea Race: Those running the event should run a taper week with the emphasis on less mileage but, keep up a good pace during each run. For example, with the Thursday track workout you’ll run 400’s but maintain your usual quarter mile pacing; just running fewer reps. This way you’ll keep the “fast legs” and avoid fatigue; finish the workout feeling sharp, not tired out.
6/7/22 TUESDAY. TEMPO workout. Get in a steady warm-up mile then:
Those running Dipsea: 3 x 4′ Tempo with (2′ easy) between reps.
Those not running Dipsea: 3 x 8′ Tempo (4′ easy).
6/8/22 WEDNESDAY. STRENGTH TRAINING CIRCUITand Deadlifts. 8:15 AM at Warren’s.
X 6 KB Sumo Deadlifts
X 4 R/L Thread the Needle
R/L Foot To Hand Placement from Push-UP position
DBL KB Swing Cleans
Left Side Plank DB Sweep & Reach
Right Side Plank DB Sweep & Reach
Landmine Squat To Press
2-3 x 5 KB Heavy Swings
Farmer Carry / Rack Carry
6/9/22 THURSDAY. SPEED-WORK at your local track. ( a number show up about 7:30 am at College of Marin Track; join in and feel the group support). After the warm-up mile, 6 x 30 meter pick-ups, 2 x 150 (50); then:
Those running Dipsea: 6 x 400 on the 2′ ( if running 6′ pace); on 2:30 (if running 7-7:30 pace); on 3′ (if 8-9 pace).
Those not running Dipsea: 8 x 400 (on 2′, 2:30, 3′)
A gp: 10 -12 x 400 (on 2′)……Jose add “Macho Mile”…
6/11/22 SATURDAY.…..There will be no Saturday Hill Repeats on 6/11, 6/18/25 due to vacation time out of town.
I look forward to less wind starting Tuesday; it’s certainly has aggravated my allergies for weeks now and saps my energy. I’m certainly not the only one. Here’s to the allergies winding down for all those affected during the Spring months.
Two weeks until Dipsea, which means a week of solid training followed by a taper week. You definitely needs the legs rested prior to race day because the Dipsea course is so demanding. Don’t arrive at the starting line with residual leg fatigue: you’ll regret if by the time you’re halfway up Dynamite! This weekend run to the Rain Forest or Cardiac and back at very controlled pace; save the big push for race day. I want to wish good luck to DAVID, our fastest miler at TL; he’ll be running Dipsea.
NOTE: you can get in TRACK/ SPEED-WORK at COM track on Thursdays with some of the other group members who meet there about 7:30 for warm-up run; then do the workout I post for Thursdays.
Wednesday & Saturday workouts paused in mid-June: Next week Wednesday (6/8) will be our last Wednesday Circuit workout for June because we’ll be away on break. This Saturday, (6/4) will also be our last Hill Repeats session for June.
5/31/22 TUESDAY. TEMPO over flat to mildly rolling terrain. After the one mile warm-up get in a 6′ Tempo ( 2′ easy) – 8′ T (3′ easy) – 6′ T ( 2′ easy) and then finish the run.
6/1/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 am at Warren’s.We’ll finish with Trap Bar Deadlifts.
KB Sumo Deadlifts / BB O’Head Squats
Left Lunge Torso Rotations / Right Lunge Torso Rotations
Incline Push-Ups / Inverted Row
Left Kneeling KB Press
Right Kneeling KB Press
Landmine Right Reverse Lunge to Press / Left Reverse lunge to Press
Hand to hand Kettlebell Swings
Rack Carry / Farmer Carry
Short Home Workout: Three Rounds:
(DBL KB or DB X4 Deadlifts – X 8-10 Incline Push-ups with good form – 45″ Plank)
6/2/22 THURSDAY. SPEED-WORK at your local track or smooth road. After the warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups. Two rounds of:
(200 (200) – 800 (200) at 5K pace – 600 (200) at faster than 5K pace – 400 (200))
Trivia: 5,000 meters = 3 miles 188 yards 2.4 inches;
10,000 meters = 6 miles 376 yards 4.8 inches
50,000 meters (50K) = 31 miles 120 yards 2 feet
6/4/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/Trap Bar Deadlifts. 8 AM. In Lot C of the Seminary College (go up entry road up to College, will be on the left; park in the lot) off Seminary Drive in Strawberry area. Arrive a bit earlier to get in your warm-up run or exercise routine.
X 15 Mtn Climbers – X 12 DBL- DB/KB “Thrusters” ( Short – 1/2 “B” hill repeats)
Update on Saturday Hill Repeats: We’ll have this Saturday workout (5/21/) and 5/28, 6/4; then I’ll suspend the sessions for the rest of June as we head to my daughter and family in Montana, i.e., no workouts for 6/11, 6/18, 6/25. We’ll wish those from our group who are running the Dipsea good luck running this tough course. We’ll pick up Saturday workouts in July.
5/24/22 TUESDAY. TEMPOover a mostly flat road or trail course or undulating terrain so that you can hold a high aerobic steady pace . After the warm-up mile or so 8′ tempo (3′ easy run) – 6′ T (2′ easy) – 6′ T; then run to finish of workout.
5/25/22 WEDNESDAY. STRENGTH TRAINING. 8 AM at Warren’s gym. To day, we’ll go over the recently details of the kettlebell clean, clean and press. We’ll warm-up with mobility exercises and 5 x 12 Swings prior to working on the Cleans.
5/26/22 THURSDAY. SPEED-WORKat your local track. After your warm-up run, 6 x 30 meters, 2 x 100 (100). 8 x 400 (on 1:30, 2:30 or 3′, depending on your race pace), 4 x 200 (200). Jose add an extra 1000 meters ( 2.5M) at 10K race pace.
BELOW is the SATURDAY HR/XT Workout board:
5/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM in lot C of the Seminary College off Seminary Drive. Arrive early to get in a warm-up run or exercises. LMK if you will be attending. I know it is Memorial Day weekend, but we’ll be in town. A good weekend for the Dipsea runners to get in their last strong workout weekend.
There will be a SATURDAY HR/XT/Sprints/Loaded Carries workout on 5/28/22 during Memorial Weekend. Will help to know if most of the group is in town for it, so let me know by early next week. So we will have Saturday sessions on 5/21, 5/28, and 6/4; I will not hold the 6/11 session due to Dipsea weekend and that I need to prepare the van for our trip to Montana right after the weekend is over.
A busy week with this week’s training for those who are focusing on the Dipsea: course practice, mileage, hill repeats, mobility and stretching to counter the effects of running and weight training. Getting in Hill Repeats on Sat followed by running a section of the Dipsea course will push your leg fitness for that hilly course.
5/19/22 TUESDAY. TEMPOtraining session, a key ingredient for improving aerobic fitness and racing. Those running Dipsea will need to hold pace to the stairs (about 400); then it’s those challenging number of stairs. Get in an 8’s Tempo (2′ easy running) – then 3 X 4′ Tempo (2′ easy run between each rep). Note, that the 4′ hard tempo efforts build fitness quickly as demonstrated by Norwegian exercise physiology studies.
Steve and Janet seen riding over some of the smooth terrain during their self-guided tour of Portugal; much of the course was over tougher mountain bike terrain. They still liked the ride and Portugal scenery. Always fun to see new places!
CLIMATE CHANGE and impact on RICE growing: Our friends Don and Diane are rice farmers in Colusa area; Diane a Stanford graduate and Don has his Ph.D. in Exercise Physiology, but went back to rice farming years, serves on the Rice Council, works with other rice farmers to save the salmon and migratory bird rice fields habitat. I’ve learned about Water Allocations that affect the entire state and means dealing with water laws from over a 100 years ago. It’s complicated and political, for sure.
Rice fields are key for migratory birds who receive 60% of their food from the rice fields when passing through during Summer; then again in the Fall when the shorebirds migrate. Rice fields are home to crawdads, small critters, visiting otters and raccoons.
Farmer water use depends on Shasta water and the rice farmers used to receive 100% allocation, then it dropped to 75%; now it is 17% – and intermittent, which is not enough to do a planting. So out of about 200,000 acres for rice farming; a few farmers near water are only planting 1,000 acres. Donny’s fields will lie fallow this year.
The other dilemma is that the rivers running out of Shasta area need water to keep the salmon from overheating, yet there’s also the need to have the rice fields to feed the migratory birds.
This has been the scariest drought ever for farmers in general and will affect all of us. It will mean a shortage of rice in the near future. No rice planting has a domino effect that means laying off workers, placing a few to none supply orders, a slowing down of business in the local towns throughout the Central Valley. We all need to take the drought so seriously! I say, start by not allowing watering of lawns (takes a large percentage of water)….more tba.
5/18/22 WEDNESDAY. STRENGTH TRAINING & CIRCUITfollowed by trap bar deadlifts. 8 am at Warren’s. Get in your mobility warm-up prior to the Circuit.
KB Sumo Deadlift / BB or PVC pipe O’Head Squats
Squat Spine Rotations / Thread the Needle
Inverted Row / Inverted ISO Hold
Wipers (up the weight a bit once you can do your age Wipers)
X 5 R/L Clean & Presses
DGB Sit-up & Reach
Landmine Anti-Rotation / Land Mine Thrusters
DGB Sit-up & Reach
Bottom-up Carry / Rack Carry
5/19/22 SPEED-WORK at your local track. After the usual warm-up mile, 6 x 30 meter pick-ups and skips you’ll run 3 rounds of:
600 (200) at 5K pace; 400 (200) at faster than 5K pace; 200 (200) at mile pace.
5/21/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS & Trap bar deadlifts. 8 AM in LOT C at the Seminary College. Arrive a bit earlier to carry out your warm-up with strap stretches, DGB Swings and goblet squats. We should have good weather that morning.
1) X 35 Jumping Jacks / X 6 R/L Lunge Torso Rotations ( 2 x Short – 1/2 “A”)
2) X 10 Mtn Climbers -total of 20 / X 8 R/L DB /KB Clean & Press (Sprint – Long)
3/. X8 R/L Muay Thai Side Planks / DB R/L Rows (2 x Sprints – 1/2 “B”)
4). X 12 DB Thrusters / X 15 DGB Sweep & Reach (3 x Sprint – 1 x Short)