Week of 9/13/21: Change this week while away; no Sat HR/XT, practice Dipsea

Hi Folks,

Sandy and I received last minute go-ahead to take Sister Marion to the nun’s vacation house near Tahoe City. We leave Tuesday 9/14 and come back Monday 9/20; a rare opportunity to be in Tahoe! That means changes for the Wednesday and Saturday workouts.

View from the nun’s vacation house looking to southerly direction. Very still out, but hazy but no smoke!

Wednesday: I’ll have to see if Warren can lead a 6-station workout for two rounds or workout with your own group. I’ll work on writing up the Circuit. Warren has clients 7-8, and 9:15-10 am so not sure if he’s ready to take on another session. Checking on it.

Saturday HR/XT: There will be no workout at the Golden Gate Seminary College location this Saturday.

A) I suggest those who are running the Dipsea Race on November 7th do a practice Dipsea run on Saturday. You can run an out/back workout from Mill Valley start to top of Dynamite, Rain Forest , or Cardiac and back to save driving time, get in more up and downhill work.

B) Or do a RRGrade course run if you are not in the Dipsea event. Gives you an uphill Tempo run that builds fitness and can’t get hurt on.

9/14/21 TUESDAY. TEMPO run workout. After the warm-up mile or so, get in two repeats:

2 x 12′ of tempo / 5′ easy run between each 12′ bout.


9/16/21 THURSDAY. SPEED-WORK on track. Get in the warm-up 1.5 miles, 6 x30 meter pick-ups, some drills such as skips, butt kicks, fast stepping. Then it’s:

Three rounds of( 600 (200), 400 (on 2:30 or 3′), 200 (200)); then 2 x 150 (50), 4 x 100 (100). for you finish with “fast feet” practice.

9/18/21 SATURDAY..…Hill Repeats are cancelled because we are out of town. Run Dipsea or RRGrade as substitute.

Week of 9/6/21: Workouts this week; change with Wed strength workout format;

Hi Folks,

NOTICE: I have no cell phone for 48 hours as we switch carriers (a real pain) due to ATT screw-up. So you can email for now…I’ll see a group of you on Saturday morning for the workout at Seminary.

Hope your Monday was a success; it’s nice to have that extra day off! We found it quite remarkable to see Stinson Beach parking 95% full by 10 am on Sunday! Absolutely packed with families, dogs and sun tents. I haven’t seen it filled so early in a long time. We were wonderfully surprised by a pod of dolphins feeding quite close to shore as we walked the beach.

WEDNESDAY strength training sessions will be one workout from 8:15-9:15 am, not two, starting this week

9/7/21 TUESDAY. TEMPO day. After the warm-up run you’ll get in three sets of tempo pick-ups:

12′ tempo (4′ easy) – 8′ tempo (3′) – 6′ (3′)

9/8/21 WEDNESDAY. STRENGTH TRAINING day at Warren’s “Madison Av Gym”. We decided to stay with one workout session 8:15-9:15 am (Warren has a 7-8 am group and 9:30 client after we are finished). We’ll do 30-35″ exercise at each station; 25″ to move to next station.

Group 5 x 10 Swings after warm-up.

Deficit KB Sumo Dl

Thoracic Reach Through

X15 Swings

Inverted Row

PVC or weighted bar O’HeadSquats


X15 Swings

R/L Presses

X 5 Goblet Pause Squats

X 15 Swings

KB Rack Carry

9/9/21 THURSDAY. SPEED-WORK on a track in your area. After the warm-up mile or so, some drills, 6 x 30 meter quick cadence short sprints ( controlled speed), 2 x 150 (50). Then:

Five rounds of: (400 (then on 2:30 or 3′) run 200 (200)). Run the 400’s at 5K GP and 200’s at under 5K pace.

9/11/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM at Golden Gate Seminary College off Seminary Drive in Mill Valley. You will go up the entry road and park in LOT C where I will also have the exercise stations set up. $15/session so we cover the space rental. Arrive early to get in your warm-up run.

LMK if attending

Week of 8/30/21: Workouts, Venue shift for Wed workouts, Saturday HR/XT continues in Sept

Hi Folks.

Friday afternoon: Saturday Hill Repeats are a go. We have attending thus far: Tom, Elizabeth, Shirley, Denise, Robert, Paula, TJ, and new person, Janet. Probably a few more will come depending on their holiday weekend plans.

Update regarding WEDNESDAY workouts: After the two sessions today we’ve decided to go back to holding one workout session from 8:15-9:15 AM. Warren said that Wednesdays are in great demand for client workouts and we can handle 12 people in the workout. There will be Warren’s clients working out 7-8 and 9:30-10:15 with him.

September is here and Dipsea, half and full marathons, charity bike rides, TCRS races and the high school XC season has begun. Head coach, Warren Lanier, coach Tom O’Reilly and myself are working with over 30 young people this season which is fun to see. Young and old are eager to get out and enter a variety of events.

8/31/21 TUESDAY. TEMPO. After warm-up run, some short pick-ups get in:

10′ tempo (4′ easy) – 8′ tempo ( 3′ easy) – 6′ (3′ easy) then finish the total run time.

9/1/21 WEDNESDAY. STRENGTH / CIRCUIT TRAINING. 8 am and 9 am workouts at Warren’s “Madison Ave Gym” at 148 Madison Av ( take second left at Washington Ave off N. San Pedro Rd). The workout space and surrounding area has been totally redone. This Wednesday we will begin with an 8 and 9 am session; we’ll be adjusting our numbers to maintain spacing, safety, and outdoor use of space.

So far coming to 8 AM session: TJ, Lillie, Shirley, Judi, and Alyce?

So far coming to 9 AM session: Michelle, Lisa, Chris, Gayle S, Kevin, Pam, Deb H? , Alexandra

I will be updating during next two days.

9/2/21 THURSDAY. SPEED-WORK/ TRACK. A 1000 meter breakdown. After the warm-up mile or so, 6 x 30 meter quick cadence runs; 2 x 100 (100):

1000 (200) @ 10K pace – 600 (200) at 5K pace — 400 (200) –6 x 200 (200) at sub 5k pace.

9/4/21 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am start at Seminary College. remember, drive up the entry road and park in Lot C. Arrive earlier to get in your warm-up run prior to the 8 am start.

Coming so far for the workout: Shirley, Tom, Elizabeth, Denise, Robert, Paula, and new person Janet.

Week of 8/23/21: Workouts this week; Sat HR are scheduled; Double Dipsea this Sat also.

Hi Folks,

The Double Dipsea is scheduled for this Saturday, August 25th and is guaranteed to stress your quads and calves. You’ll have to check their site to see if one can still enter or it’s all done by pre-registration. I’ll be holding Hill Repeats/XT/Loaded Carries/ Sprints on the same day as a number of you are training for the November 7th Dipsea Race; or for solid general fitness.

Results: Two of our workout group tackled the Double Dipsea on a HOT day: Judi, Tom ran it while AJ had to pass on it as he came down with a fever just before the race. I was told it was quite a test with all the heat; especially on that Hogsback stretch. Congrats to Judi for taking third in the W60+ division! ( She did about a 40 mile bike ride the day before). Tom was 13th in the 60+ division.

8/24/21 TEMPO. Run it on the dirt roads or roads. Purpose here is to acclimate your body and fitness to race pace in measured doses by running “comfortably stressed” pick-ups. For the fast runners that is 15K race pace; for most of us it’s at 10K pace.

2 x 12 minutes (4′ easy run between the two sets).

8/25/21 WEDNESDAY. STRENGTH TRAINING. You’ll get in your Halos, a few Goblet Squats, strap shoulder dislocates; then X 15 R/L one-arm DGB ( or a light kettlebell) Kettlebell Swings. You will be able to better emphasize the Hip Hinge movement, hip snap with the DGB which you apply to regular kettlebell swings.


X 10 Swings Rnd 1: X 15 Mtn Climbers, Rnd 2: X 6 R/L Lunge Torso Rotations

X 10 Swings X 5 DBL KB Cleans and Front Squat

X 10 Swings 40″ Weighted Plank

X 10 Swings X 5 R/L KB Presses

X 5 heavier Swing:

X 7 Deficit KB Sumo Deadlifts

X 5 heavier Swing:

X 6 R/L light DB Side Plank “Sweep & Reach”

A short workout alternative or for your second day in the week: Four Rounds of:

(X 15 Swings,

X 3 Goblet Squats (for depth, pointing butt down to “6 O’clock, and

X 4 R/L KB Presses)

8/26/21 THURSDAY. SPEED-WORK. Preferably on a track. After the mile or so warm-up, some drills such as Skips, butt kicks and 30 meter quick cadence stride-outs, you’ll do FOUR ROUNDS of:

2 x 100 (100), 600 (200) at 5K GP, 400 (then on 2:30 or 3′ go into next interval ) , 200 (200) at mile pace.

8/28/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints and Trap Bar Deadlifts. 8 am in Lot C of Golden Gate Seminary College, off Seminary Drive. You will drive up the entry road and park in Lot “C” designated entirely for our use.

LMK if you will be joining in. Chris, Lisa, Kevin, Shirley, Robert, Elizabeth are in.

Good luck to Judi and Tom on the Double Dipsea. Thank goodness for early start.

“Lizard Pose” is same as doing the “foot to next-to-hand placement” we did last week. Once foot is placed next to hand, dip the trailhead leg down to stretch front of thigh and hip flexors

Week of 8/16/21: Workouts, plan on a fast-paced Sat HR workout,

Hi Folks,

Thursday , 8/19/21: Update again: We will have our regular SATURDAY HR/XT workout; I will be attending a memorial for Jim Kambur on Sunday; not Saturday! I’ll be expanding the workout a bit to keep you on track for building Dipsea strength. One tip many of you will want to improve on is the quality/speed of the Sprint and Short hill repeats; the longe intervals to be done at 5K race effort.

I mentioned before that we came back early from vacation and visiting family due to severe smoke conditions in the Pacific Northwest – all very concerning! The additional shocker was driving by Shasta Reservoir and other reservoirs: over 90% down. Now we get back to the group workouts after you’ve been diligently training on your own.

We are still in hot weather conditions so I suggest training during the morning hours. It’s time to kick training into the next gear if you are pointing to the Dipsea race. We’ll be scheduling in course practice during September; meanwhile keep on track with building overall strength, more hill repeats to maximize leg speed and strength and improve the RRGrade time for fitness and uphill running ability.

8/17/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll run three tempo pieces ascending in time: 6′ tempo (3′ easy) – 8′ (4′) – 10′ (5′).

8/18/21 WEDNESDAY. STRENGTH workout for this week. You’ll do TWO ROUNDS , go through the five exercises; then repeat the sequence. You’ll finish with Loaded Carries and Trap Bar deadlifts. First get in some Halos, Goblet Squats and hip raises.

Warm-up swings: x 15 DGB ( or lifht KB) R/L One – Arm Swings. I add these DGB Swings because with the shorter handle it is easier to learn the hip hinge movement, hip snap and explosiveness.


X 10 Swings – Rnd 1: X6 R/L Lunge Torso Rotations ( emphasize rotating the torso

Rnd 2: KB “Figure 8’s , x5 each direction

X 10 Swings – X 6 Deficit Sumo Deadlifts

X 10 Swings – X 5 R/L KB Presses

X 10 Swings – 1′ Weighted Plank

X 10 Swings – X5 DBL KB Cleans and Front Squats…Repeat Sequence; then get in the Loaded Carries and Trap Bar deadlifts.

Tip: If you are tight on time; simply complete one round of the workout and finish with some Loaded Carries or Trap Bar deadlift.

8/19/21 THURSDAY. SPEED-WORK day. After the warm-up mile, 6 x high skips, 6 x 30 meters, 2 x 100 (100); you’ll be tackling into repeat 400’s to test your fitness.

12 x 400 (on 1:30 if racing sub 6′ pace); on 2:30 (7-8 pace) – on 3′ (for slower than 8 pace).

8/21/21. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR deadlifts. 8 AM start. Golden Gate Seminary College, off Seminary Drive. Drive up entry road to Lot C and park there; then do the warm-up run. The fee is $15/session because we have to rent Lot C in order to hold the workouts there.

LMK if you will be attending (we’ll hold another session on Sat. 8/28/21. ) Shirley, Chris, Tom, Elizabeth, Robert, are on.

Week of 8/9/21: Back in town. There will be workout on Saturday, 8/14/21 with Hill Repeats/ XT/Loaded Carries/ Sprints

Hi Folks,

Just a quick note regarding this Saturday: we will have the HR at Seminary College off Seminary Drive this week on 8/14/21.

We did return from our vacation two weeks early from upper Oregon; never got to Idaho and Montana due to very widespread smoky conditions. Very sad and scary to see the smoke spread from Seaside, CA to south of Redding – with high numbers air quality. We’ll have to ride the Trail de Couer d’Alene in Idaho and the Sun Road in Montana next year.

8/14/21 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS and kettlebell training. 8 AM. GG Seminary College off Seminary Drive. You will drive up the entry road and park in Lot C. You’ll do your warm-up from there and come back to Lot C to where I have the exercise stations.

LMK if you will be attending:

Week of 7/26/21: Workouts, no Sat HR/XT,

Hi Foks,

I’ll be updating any number of times during the day and evening while preparing for our road trip to Sunriver followed by a visit to our daughter’s family in Montana. There has been much stressing over whether family members should come or not because of the new COVIC variant: not an easy decision for any of us.

7/27/21 TUESDAY. TEMPO workout. After the usual solid warm-up mile and a few 10″ second pick-ups; you’ll do 2 x 12′ tempos with a 5′ easy run between the two sets.


7/29/21 THURSDAY. SPEED-WORK/TRACK. After your warm-up run, 6 x 30 meter pick-ups, then :

2 x 100 (100) stride-outs; 4 x 200 (200) at 2M race pace; 1 x 600 (200) at 5K GP; 6 x 400 (on 2:30 or 3′) at faster than 5K GP.

Week of 7/19/21: Workouts, new phase for Sat/HR/XT sessions, vacation time.

Hi Folks,

Last Saturday we moved our workout stations at the Seminary College to Level “C” parking lot which is one row above where I used to park the van with all the equipment. That’s a Fire Lane so no vehicles can park there!. . We now officially rent the space from the college for our use on Saturdays. They want our participants to park in Lot C (face your car into the hill) and I’ll set up the mats on the west side closest to edge of the lot. It’s a wider space in this lot for the workout stations and sprints. The Long Sprint is a bit longer, but will only make you fitter.

I’ve covered the liability insurance, but to cover our rental space and permission to use the grounds; we’ll have to charge a $15 fee per session. This Saturday will be our last workout; we pause the sessions during August. It is a good site for our Hill Repeats and exercise stations: a variety of hills, space for sprints, parking and we don’t bother residents in the surrounding area.

7/20/21 TUESDAY TEMPO . After your warm-up mile or so you’ll get in :

10′ tempo (4′ easy running) – 8′ T (3′) – 6′ (2′) – 4′ (2′).

7/21/21. WEDNESDAY. STRENGTH TRAINING. Warm-up with DB/KB or grip plate Halos; hip raises, a few goblet squats and shoulder dislocates:

X 12 Swings – KB Figure 8’s through the legs ( works torso, core) and X6 Lunge Torso Rotations

X 12 Swings – X8 Split Squat pass Through ( hold split squat position; sink through into deep squat; as you come up- pass the kb from left to right and right to left)

X 12 Swings – X5 L/R KB Presses

X 12 Swings – X7 KB Deficit Sumo Deadlfts

X12 Swings – X6 R/L Side Plank Sweep & Reach ( use a light DB)

X 12 Swings – X8 R/L DB/KB 1-Arm Row (take a forward stance, leaning hand on a chair or box as do your heavy rows with the other hand)

X12 Swings – X5 DBL KB Front Squats

X12 Swings – 1′ Weighted Plank

X 16 Swings….finish.

7/23/21 THURSDAY. SPEED-WORK. At a track is best. After the warm-up mile, 6 x 30 meter quick leg turnover controlled sprints; get in 7

2 x 150 (50) stride-outs, 2 x 200 (200), 5 x 600 (200) run at 5K goal pace ( GP). Eventually we’ll have you run a strong set of 6 x 800 to prepare you for 5K, 10K and half marathon runs.

7/25/21. SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 8 am. Seminary College, Lot C; park there about 20 minutes before we start at 8 am; run a mile of figure 8’s through the parking lots.

LMK if you will attend the workout:

Week of 7/12/21: Workouts this week; Sat session is on – with slight changes

Hi Folks,

SATURDAY Morning workout is on!

I just delivered paperwork and fees to the Seminary College so WE ARE ON for tomorrow’s workout (Saturday 8 am). First change is that you’ll drive up the entry road and park in Lot C which is one above the road where I usually parked the van (the apartment complex complained of noise early in the morning); that is a “Fire Lane” and must be free of cars.

When you park in lot C park on the East side of the lot facing into the hill so I can set up the exercise stations on the West side near the edge. The College will drop the chain so we can use Lot C. Then go ahead and do your warm-up run.

Basic rules of conduct apply while we use the rented space for our workouts: no leaving garbage at the site; and keep social distancing.

Note that I will be away from July 28 through most of August; so no Saturday workouts during that time.

7/13/21 TUESDAY. TEMPO workout. After the warm-up mile or so: 1 x 8′ tempo (3’easy) – 1 x 4′ (2′) – 1 x 8′ (3′) – 1 x 4′ (2′).

7/14/21 WEDNESDAY. STRENGTH workout. A little change up for this week. Note, that you can do the Push-Up portion on an incline in order to maintain good form.

TIPS/NOTES: This session changes things up a bit with posterior side work hitting hamstrings, butt, back (Swings); chest, shoulders, triceps (Push-Ups); legs, glutes and mobility (one kettlebell in rack position front squats and goblet squats).

Remember to keep good form with your push-ups and avoid over-straining, execute the push-ups either on an incline, or from on the push-up handles and finally from the knee position. The reps will add up!

Your off days from strength training: Every other day get in 3 reps of Turkish Get-Ups on the right and left sides. The benefits you gain from simply getting TURKISH-GET-UPS done on a regular basis I will list later. Do them without any resistance in your hand during the first couple of weeks until the movement flows and that you have gained the mobility to do so; then add a water bottle in your hand, followed by a light 10# kettlebell.

7/15/21 THURSDAY. SPEED-WORKOUT on a track is best. After warm-up mile, 6 x 30 meters, get in 2 x 100 (100). Then for main part of the workout:

2 x 400 ( on the 2:30 or 3′)

2 x 600 (200)….at 5K race pace

2 x 800 (400 steady jog)….run at 5M to 10K race pace.

As always, get in your stretching for butt, quads and hamstrings.

7/17/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and Trap bar deadlifts. 8 AM at Seminary College off Seminary Drive – drive up the entry road to park in Lot C and do your warm-up run from there. Arrive around 7:30 to get in your warm-up run and a bit of extra hill work.

LMK if attending; in so far: Tom, Elizabeth, Judi, Denise, Robert, Danny, Tricia, Shirle;

  1. X 8 R/L Lunge Torso Rotations, X15 Mtn Climbers: Short – Sprint – Short
  2. X8 DB Burpee & Press , X8 Russian Twists: 1/2 “B” + Long
  3. X8 DB Plank Row, X15 DGB Situp & Reach: Short – Sprint – 1/2 “A”
  4. Walking Lunge X Street, 12 DB Thrusters: 4 X Sprint

Week of 7/5/21: Workouts, some change with Sat HR/XT.

Hi Folks,

Oops, my article on Wout Van Aerk riding two successive stages of the TDF while pulling off a remarkable placement in both: the equivalent to Usain Bolt running the 100 meters and an ultra marathon – winning one and placing second by inches in the other. Two opposite ends of the ability pole. The first was a Sprint finish where he came within a wheel or less of beating Mark Cavendish, who is pursuing the record 34 sprint wins in the TDF and then ascending one of the iconic climbs in the TDF – Mt. Ventoux.

For the first time ever, race organizers had the riders ascend the 10 miles of uphill at a steeper grade than RRGrade; then climb it again! Van Aerk, at 6’2″ and 170+ lbs. jumped to the lead after the half way mark pulling away from the 140 lb leader to take the win. Quite a feat that one man can have the make-up to be competitive at sprints and also the in the mountains.

After indulging with celebrating the Fourth, it’s time to get back on the horse and get back to training! I’m making a change with the “third board” to up your wind fitness ( to use a simpler term) as we progress the specific training towards Dipsea. This build up towards hill work and leg speed will still improve your time at any road or trail race. Good all-around fitness always pays off for competition and general health.

During August it’s time to up the weight with the Loaded Carries for the overall strength in legs, hips, back and core; the swings improve the entire posterior side, muscular endurance and cardiovascular fitness. The trap bar deadlift will continue to test h

7/6/21 TUESDAY. TEMPO training, i.e., acclimating to race/ threshold pace. After the warm-up mile or so, you’ll run your tempo pieces:

4′ Tempo (2′ easy) – 6′ (3′) – 6′ (3′) – 4′ (2′) ; then finish with your run with some easy miles.

7/7/21 WEDNESDAY. Strength Training this week.

7/8/21 THURSDAY. TRACK/SPEED-WORK. After the warm-up mile, 2x 100 (100), 6 x 30 meters; you’ll do the classic 400 meter repeats workout:

10-12 X 400 (on 2′ if your pace is 6′ pace or better; on 2:30 with 8′ or better; on 3′ if running about 9 minute pace.

7/10/21. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES. 8 am. SEMINARY COLLEGE off Seminary Drive. Arrive early to get in your warm-up run; then meet up entry road to first level lot to begin the workout.

3) new variation with the Press: “X8 R/L DGB Bottom-Up Press”. Here you’ll be using the DGB for bottom-up pressing to get the hang of it easier because of the shorter handles with the DGB. This variation with the Press builds shoulder and wrist strength carefully. It requires fine tuning the movement with deliberate coordination which helps develop the regular kettlebell press.