Hi Folks,

UPDATE: Saturday HR/XT will not be happening with me and the weights: the van is not yet ready. They are putting in a side window and seat bench for passengers. BUT a good number of the HR group are coming at 7:30 for warm-up to begin HR above at 8 am.

Sandy and I received our second vaccine today! Feel a bit safer after two weeks when it takes effect. I hope all of us receive the vaccine by the end of Summer. The CNN online news outlet did post an article on what’s involved in developing and producing the COVID vaccine. There is way more involved than I ever realized in making the vaccine with the Messenger RNA (mRNA), a eye opener. It’s a complex blend of engineering, chemistry, timing, transportation and logistics to produce a safe product that is injected into our arms. Even the glass vials are made from special sand and fired up specifically to make a safe container. One challenge is obtaining enough rubber for the cork stopper that is part of the syringe.

3/16/21 TUESDAY. TEMPO workout. After solid warm-up ( especially when it’s cold out), you will do:

4 x 5′ (3′ easy running; then it’s right into the next 5′ threshold run). Remember to keep the pick-up at high aerobic quality; not racing , but at a “comfortably stressed”effort.

3/17/21 WEDNESDAY. STRENGTH TRAINING Day (and for any other day of the week).

X 10 Swings – X6 Kneeling Torso Rotations ( or lunge version)

X15 Swings – X8 KB Sumo Deadlifts

X20 Swings – X5 R/L KB Standing Presses

X10 Swings – X8 R/L KB Figure 8’s & Hold

X15 Swings – X6 R/L DB Bulgarian Split Squats

X20 Swings – X8 R/L DB/KB One-Arm Rows

X10 Swings – 1′ Weighted Plank

3/1821 THURSDAY. SPEED-WORK. After the usual warm-up run, 6 x 10″ pick-ups, run 5-6 rounds of:

(2′ (1′) – 4′ (2′))

3/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints. I will not be there: cannot bring the weights: NO VAN ready yet. BUT a good number of the group will show up to do Hill Repeats.

Seminary College off Seminary Drive i mill Valley/Strawberry Drive. Arrive early, park along Seminary Drive near the entry road to the college; then meet up one level of the entry road where the exercise stations are set up.

Hi Folks,

Busy day ahead for me today, so I’ll be updating as the day and week progresses. This rainy week will change our workouts, but should be only a slight problem.

3/9/21 TUESDAY. TEMPO workout. After the warm-up mile or so, get in:

3′ Tempo (2′ recovery) – 6′ (3″) – 8′ (4′) – 4′ (3′). After the run and still warm; get in your stretching for hamstrings, quads, calves, and side of hips (Pigeon stretch). The goal with these threshold runs is to acclimate your body to race pace effort for a variety of timed repeats ranging from 5K to 10K race pace for the under 10 minute runs; half marathon pace for those 11-25 minute runs.

3/10/21 WEDENSDAY. STRENGTH DAY workout to be used on any other day during the week. Our Wed outdoor workout may not be held if raining.

X10 Swings – X6 R/L Lunge Torso rotations

X10 Swings – X5 (DBL KB Clean & Squat)

X15 Swings – X5 R/L Press

X15 Swings – X10 R/L Muay Thai Planks

X10 Swings – X7 Deficit KB Sumo Deadlifts

X10 Swings – 1′ Plank (with weight on back, if possible)

X15 Swings – X6 R/L KB/DB 1-Arm Rows

X15 Swings to finish off the 100 reps. Add 1 x R/L Turkish Get Up.

3/11/21 THURSDAY. SPEED – WORK conducted on fire roads, trails, or a track if you have access to one. After the mile warm-up, 6 x 10″ quick cadence repeats. Then it is TWO rounds of:

(30″ fast (1′ easy) – 1′ (1′) – 2′ (2′) – 4′ (3′) )

3/13/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ SPRINTS. 8 am at Seminary College property off Seminary Drive in Mill Valley. Arrive early enough, park along Seminary Drive near entry road to get in a warm-up run; then meet up where the exercise stations and hill repeats are set up.

joining in: Lisa, Judi, Shirley, Michelle, the Vallas, AJ, Elizabeth, Tom, Denise, Tricia,

Hi Folks,

Looks like this week is clear until, probably the weekend; though Saturday’s Hill Repeats may be canceled due to rain.We need the rain! Cycling past Nicasio Reservoir provides the somber reminder that we are in a drought. We all need to start conserving water. I wince, when I see folks hosing down driveways and sidewalks.

Last weekend at Japan’s famous Lake Biwa Marathon an astounding record 40 Japanese Marathoners broke 2:10:00 for the marathon! (note that 2:11 marathon is a 5-minute per mile marathon. The winning time was 2:04:56; 5 ran under 2:07:15, 15 under 2:08, and 26 under 2:09! I think Japan has built up their team for the upcoming Olympics !

Preparing for an upcoming event/challenge.

3/2/21 TUESDAY. TEMPO. After the warm-up you’ll get in extended tempo runs at threshold pace:

5′ (3′) – 7′ (3′) – 4′ (2′) – 3′ (2′).

3/3/21 WEDNESDAY. STRENGTH DAY sample for the week.

X10 Swings – X6 R/L Kneeling Torso Rotations ( work that torso until your arms form a ‘T’; need that mobility)

X15 Swings – X6 Goblet Squats

X10 Swings – X5 R/L Standing KB Presses (remember to pause briefly at the top of the press)

X15 Swings – X12 Leg Raises ( keep the low back pressed to the ground as you execute)

X10 Swings – X7 Deficit Sumo KB Deadlifts

X15 Swings – X8-10 Push-Ups

X5 heavier Swings – X6 KB R/L Gorilla Rows

X20 Swings possibly with a lighter KB to complete the reps (it will test your breathing control, timing and movement explosiveness)

3/4/21 THURSDAY. SPEED-WORK. After the warm-up mile, 6 x 10″ quick cadence pick-ups. Then:

Two Rounds of: (2′ x 1′ (1′) – 1 x 4′ (1:30) – 2 x 2′ (1′))

3/6/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am (let’s see if we have rain, or not).

Hi Folks,

Fantastic weather on this Monday to start off the week! Kevin and I rode the Silverado Trail and were treated to a wonderful display of mustard growing between the rows of vines! We also saw the devastation from the Glass Mountain Fire over the last eight miles north of the Deer Park lights; a somber reminder from that scary time with all the devastation that that intense heat brought to Napa.

2/23/21 TUESDAY. TEMPO. After the warm-up mile get in 2 x 12′ steady high aerobic effort sustained for the 12 minutes followed by 5′ of easy running. So 2 x 12′ (5′).

2/24/21 WEDNESDAY. STRENGTH Training day.

2/25/21 THURSDAY. SPEED-WORK. After the warm-up run and 6 x 10 second pick-ups emphasizing quick cadence. Then follow with five rounds of:

(30″ (30″) – 1′ (1′) – 2′ (2′))

2/27/21 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am. Seminary College off Seminary Drive.Arrive early and park along Seminary Drive near the entry road to get in your warm-up run. It’s a workout of four exercise stations (spread out for distance) interspersed with hill repeats followed by one minute of loaded carries, sprints and finishing with trap bar deadlifts.

LMK if you will be joining in on the workout:

Hi Folks,

Looks like from Tuesday on the weather looks good for training outdoors. I’ve been sending demo videos to our group members during last week on the Turkish Get-Up with the instructors using substantial kettlebell weight. I strongly suggest you focus on the movement forth -three weeks without a DB/KB and execute the movement smoothly with deliberate stops at each step of the Get Up.

2/16/21 TUESDAY. TEMPO on the fire roads, trails over flat or rolling terrain, or even track if you have access to it. After the warm-up mile you’ll run the tempo pieces at 5K effort:

6′ tempo (3 easy piece’), 5′ (3′),; 4′ (2′); 4′ (2′); 3′ …finish.

2/17/21 WEDNESDAY. STRENGTH WORK day.

2/18/21 THURSDAY. SPEED-WORK. Get in the warm-up run, 6 x 10″ quick cadence pick-ups, then:

3 Rounds of: (4′ (2′ easy), 2′ (2′), 1′ (1′))…….similar to running 800 – 400 – 200 for three rounds.

2/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary Drive near the entry road to the College and get in your warm-up run.

joining in: Judi, Shirley, Tricia, Denise, the Valla’s, TJ, AJ, Tom, Elizabeth, Kevin,

1. X10 DB Thrusters + X 12 Mtn Climbers……Sprint – 1/2 “A” – Short
2. X5 R/L DB Single Leg DL & Row + X8 DB Presses…….2 x Sprint – 1/2 “B”
3. X 12 DGB Ab Crunch & Knee Tuck + X8 DGB Russian Twists…. Short – Sprint — Short
4. X 6 DB Burpee & Row……3 X Short

The Sprints, Loaded Carries, Swings, and Trap Bar Deadlift follow.

Hi Folks,

Saturday Hill Repeats will be a go; by 8 am the chance for maybe one tenth of an inch should be over. So we’ll give it a go and if it is rainy you’ll be doing hill repeats.

2/9/21 TUESDAY. TEMPO. After the usual warm-up mile and 6 x 10″ quick cadence pick-ups do:

8′ (4′) – 6′ (3′) – 4′ (2′) – 4′ (2′). First two run at 10K race pace, second two at 5K race pace.

2/10/21 WEDNESDAY. STRENGTH DAY. Includes variation on squats with the quarter squat for upper leg strength, leg speed and easier on knees.

1. X10 Swings – X8 KB Good Mornings ( for spine muscle strength. Hold a DB/KB close to chest, keep arch in your back while bending forward at the waist to above waist height and come back up; keep legs slightly bent at the knees. A good supplemental exercise for the back)
2. X10 Swings – X12 Leg Raises ( keep low back touching the ground; if difficult bend your legs at the knees slightly which shortens the lever arm)
3. X15 Swings – X 1 DBL Heavy KB Clean to Rack, do 8-10 quarter squats. ( gives alternative by being easier on knees and back yet builds run power and explosive speed by building upper quads. It mirrors hum position and about same position of legs for swings)
4. X10 Swings – X5 R/L Half Kneeling Presses ( a variation that helps eliminate “Body English” and build strength with your presses)
5. X10 Swings – 1′ Weighted Plank
6. X15 Swings – X8 KB Deficit Deadlifts
7. X10 Swings – X6 PVC pipe or broomstick O’Head Squats with pause at bottom ( as you descend move shoulders back if needed to keep the bar over your spine; takes shoulder mobility).
8. X15 Swings – 2-part Gorilla Rows: A. X6 DBL KB/DB Rows: both arms lifting at the same time, B. X6 R/L Alt Rows from ground with hold (a 1000-1 count) at top of lift.

You’ll be learning the “Good Mornings” which is another exercise for back strength.The quarter squats are perfectly acceptable for building leg strength and jumping power, or if you have compromised knees and must avoid deep squats.

2/11/21 THURSDAY. SPEED-WORK. Rain arrives in the afternoon, so you should be okay for the workout. Warm-up run, 6 x 10″ quick pick-ups, then:

10 x 2′ (2′) …..building on the number of equivalent 400’s. If you run them at 6 minute pace; run each 400 at 1:30; at 8′ pace is two minutes and so forth.

2/13/21 SATURDAY. HILL REPEATS/XT/Loaded Carries, Trap Bar lifts. 8 am. At Seminary College off Seminary Drive in Mill Valley/Strawberry area. Arrive early to park near the college entrance and do your warm-up run.

I added an addition to our third board which focuses on the Loaded Carries, sprints for leg speed, some swings and the addition of “bottom-up kettlebell carries” at the rack position.This Carry tests and develops grip strength, something we all lose with the aging process. It’s remarkable how the instructors and kettlebell enthusiasts can do the Get Up movement while holding the kettlebell in the bottom-up position! It’s also for shoulder health to do light bottom-up presses; takes focus too.

Hi folks,

Saturday workout will be a go and we will have cool but clear weather. There will be slight changes with the third board featuring sprints and loaded carries; finishing with trap bar deadlifts and band walks.

We’ll also working on parts of the Turkish Get Up each week because it is important for mobility, core work, right and left sides, upper and lower body and more. If one had to pick only one lift/movement; most of the top instructors pick the Turkish Get UP! Beginning with no weight load and gradually doing the TGU on both sides will make you a better and more balanced athlete.

1/5/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll do four pick-ups:

3′ at 5K effort (2′) – 12′ at 10K effort (4′) – 6′ at 5K effort (3′) – 3’…then easy steady run to finish. Running (or cycling) for sustained time periods at high, but controlled pace, acclimates your body to racing. The trick is to set the effort level so it builds your strength for your sport and racing; not “trash” you.

1/6/21 WEDNESDAY. STRENGTH WORK.

X10 Swings – X6 R/L Lunge Torso Rotations (your eyes should track your hand throughout the rotation. The goal is to gain torso rotational flexibility)

X15 Swings – X8 Deficit KB Sumo Deadlifts ( moderate weight for reps; serves as good warm-up for trap bar deadlift later)

X10 Swings – X6 R/L KB Clean & Press

X15 Swings – 1′ Weighted Plank

X10 Swings – X5 DBL KB Swings Cleans (takes focus on your “set” / start and powerful hip hinge to get the momentum strong enough with both kettlebells to make the clean to rack position)

X15 Swings – X7 R/L KB Step-Ups

X10 Swings – X12 DGB Sit-up and Reach

X15 Swings – X6 R/L One-Arm KB/DB Row (bring the weight in arc towards lower ribs; not scrunched up to shoulder: works lats more)

1/4/21 THURSDAY. SPEED-WORK on fire roads, track or even smooth trails. Simulating 800’s by time; know roughly your per 400 pace to determine total time for each of the 4 X 4′ reps (2:30 recovery jog between each rep).

1/6/21 SATURDAY. HILL REPEATS/STRENGTH/LOADED CARRIES and TRAP BAR DEADLIFTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary near the entry road into campus; do your warm-up run then go up to where I have the exercise stations set up by 8 am. We’ll do stations with the group in shifts of 5 or 6 to spread everyone out for social distancing at the exercise stations and during the hill repeats.

LMK if you will be attending by Friday at latest. Judi, Kevin, Shirley, Denise, the Vallas, Hans, Tricia, Vicki, Linda, Tom, Elizabeth

Bring your masks; there are new models available that are made for working out ( Coach Warren obtained one by Asics – it works for heavy exercising). We’ll have to all search out other good manufacturers for the exercise models.

Hi Folks,

SAT HR/XT/LC is on for tomorrow. LMK if you are joining in.

JANUARY KETTLEBELL CHALLENGE 2021 – in the home stretch now!

DATE NOVICE Reps INTM Reps TRAINED Reps

Mon 1/25/21 45 55 85

Tue 1/26/21 50 55 85

Wed 1/27/21 50 60 90

Thu 1/28/21 50 60 90

Fri 1/29/21 55 65 90

Sat 1/30/21 55 65 95

Sun 1/31/21 55 70 95

1/26/21 TUESDAY. TEMPO run. After your warm-up mileage get in 2 x 10′ steady, high aerobic based pick-ups at 10K effort with 5′ recovery easy run in between sets.

1/27/21 WEDNESDAY. STRENGTH TRAINING day ( and again on Saturday). It’s a bit shorter workout, with easy to do exercises that can be carried out at home; main goal is to get in even a brief workout; keeps the habit going..

X 10 Swings – 8-10 Push-ups (either on floor or on incline)..or more if too easy

X 10 Swings – 12 to 15 Leg Raises

X 15 Swings – X 5 R/L KB Clean & Press ( use lighter KB if needed, don’t strain shoulder)

X 10 Swings – 5 – 8 Goblet Squats ( should be going up in weight gradually; pause at bottom of each rep)

X 10 Swings – 8-10 Push-Ups

X 15 Swings – X 15 DB/KB Plank Row (keep torso square to floor, bring DB to lower ribs)

X 5 Heavy Swings – 8 Deficit KB Sumo Deadlifts ; can be 3-4 ” in height deficit ( or regular DL)

1/28/21 THURSDAY. SPEED-WORK. Two to three rounds of:

(30″ (1′) – 1′ (1′) – 2 (2′) – 4′ (3′))

1/30/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. The workout will be held. LMK if you are joining in on the workout.

Workout is held Seminary College off Seminary Drive; park along the road near the entry into the College. Arrive early enough to get in a warm-up run and be at the exercise stations for the 8 am start.

The Sprint distance is about 10″ and is done at mile effort level; the rest of the hill lengths (short is about 20-30″; the Half 45″ to 1′; Long is over 2′) are run at 5K effort level, i.e., as if you are in the middle of a 5K race. ……Hill Repeats develop leg speed, leg strength and fitness; it is the “weight training of running.”…..

The next third of the workout is a mix of 30 meter and our one minute loop pickups interspersed with KB/DB Loaded Carries, KB Swings, and Trap Bar Deadlifts.

Hi Folks,

The January and New Year Daily Kettlebell Swing Challenge continues for those who are tackling it at one of the three levels of ability.

Date NOVICE INT TRAINED/EXPERIENCED

1/18 35 40 70

1/19 40 40 75

1/20 Wed 40 45 75….see below for workout in addition to Swings

1/21 45 45 75

1/22 45 50 80

1/23 45 50 80

1/24 45 55 80

1/25 (Mon) 50 55 85

Focus on form, if it starts to falter; reduce the number of reps per set to attain your total for the day.

1/19/21 TUESDAY. TEMPO workout. After the usual warm-up mile or so run the pick-ups at 10K to 5K effort level: 3′ (3′) – 6′ (3′) – 8′ (4′) – 4′ (3′) . Focus is on very steady even effort for the time period at a high but controlled aerobic effort.

1/20/21 WEDNESDAY. STRENGTH TRAINING. The number of reps posted below are in line for the Trained/Experienced level ( 70 swings) of Kettlebell Swings; if you are at the Novice (35) or Intermediate level (40) do the appropriate number of reps.

X10 Swings – X6 R/L Lunge Torso Rotations

X10 Swings – X7 KB Deficit Sumo Deadlifts

X15 Swings – X5 R/L KB/DB Clean & Press

X10 Swings – X7 R to L DB Plank Drag

X10 Swings – X5 DBL KB Swing Cleans to Front Squat

X15 Swings – X8-10 Push-Ups

1/21/21 THURSDAY. SPEED-WORK. After the warm-up do two rounds of:

6′ (3′) – 4′ (2′) – 1′ (2′) – 30″ (1′)

1/23/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES & Sprints. 8 am at Seminary College of Seminary Drive. Arrive prior to the start to get in your warm-up run. Park along Seminary Drive near the entry road into the College. Remember to bring your masks, wipes and or sanitizer; keep the distance between your fellow workout partners.

LMK if you are joining in on the workout:

Hunter had fitness in his DNA at a young age!