Hi Folks,

11/6/20: For Saturday Hill Repeats: Lisa, Elizabeth, Tom, Shirley, Judi, AJ, Hans, Andy, Paula, Alexandra, Lorene,

Update on 11/5/20: A tip on the Strength Workout regarding the Plank Press ( see below).

Looks like we’re in for a good weather week of training – take advantage of it! I will be updating the blog and adding commentary on track and hill training. (..more to come).

11/3/20 TUESDAY. TEMPO workout. After the warm-up mile and 6 x 10″ pickups you’ll do:

2 x 5′ (5′) at 5K effort, then 4 x 3′ (3′). Follow with a cool down run and stretching.

11/4/20 WEDNESDAY. STRENGTH TRAINING. Will include two new variations of familiar exercises.

Deficit Reverse Lunges: Hold two dumbbells or kettlebells at your sides while standing erect, step with both feet onto a low block 2-3″ high, step, delineator base, or good size weight plate ( probably a 35#, 45# or 100# plate). Step back with left leg, sink down into split squat position to where left knee of trailing leg is a few inches off the ground and right thigh parallel to the floor . Come back up onto the plate or block, then reverse lunge with right leg and come back up onto the plate to standing position. Continue alternating legs until you have 4-6 reps completed for each leg. If you don’t have a low height piece, simply do the reverse lunges from ground level.

Plank Plate Press: While in plank (push-up) position, grasp a water bottle vertically, or a 2.5 or 5 lb plate; bring the weight up to shoulder height and extend arm forward keeping it parallel to the floor at shoulder height and back. Continue for 5 reps. Do the same on the opposite side. Keep weight low, because it’s difficult to keep your body in proper horizontal form during the press; there’s a tendency to tilt the torso. It’s also more about the horizontal pressing motion forward than how much weight one uses during this exercise.

11/5/20 THURSDAY. SPEED-WORK. A ladder format using time format ( if you have access to a track, fo for it; if they allow you at the facility).

45″ (1′) – 2′ (1:30) – 2:30 (2′) – 4′ (3′) – 4′ (3′) – 2:30 (2′) – 2′ (1:30) – 45″ (1′). Follow with cool-down run.

11/7/20 SATURDAY. HILL REPEATS/STRENGTH/LOADED CARRIES. 8 am start.( let’s see what the weather holds for this day. likely be cold!) At the Seminary College off Seminary Drive. Arrive prior to the start, park along Seminary Drive and get in your warm-up run; then meet at the exercise station spot one block up the entry road.

HILL TRAINING….Some brief notes on the 3-Minute Hill workout:

When you’re coming back off an injury you have to bring back strength, power, VO2max, and lactate threshold components. They are all reduced by the time you’ve finally healed up from an injury and need to get back in shape. One of the best ways to get it all back is the “three-minute” hill workout at 5K effort level. ( our Saturday Hill Repeats focus on shorter hill repeats for leg strength and power so that you maintain leg speed, strength and keeps you injury free).

Hill training quickly builds up running economy and specific strength ( Research Running News, edited by Owen Anderson, PhD, August 1998). The three-minute provides a moderate time period that’s not too short or too long when regaining your fitness. As you reach the top of the hill you’ll be at 95% of your VOxMax. Noted Finnish exercise scientist had just a few weeks to prepare for the Finnish National Championships which involved taking to a 3-minute hill for repeats to boost his VO2Max- in a hurry. The workouts would also boost his leg strength. (During the 1960’s the Swedes and Finns did a great deal of the research on fitness testing cross country skiers, runners and swimmers. My exercise physiology textbook that we used at Cal was authored by the Swedish scientist, Per Olof Astrand; soon after our own George Brooks, PhD and Tom Fahey PhD wrote Textbook of Exercise Physiology)

Research has shown that working at an intensity of 90-100% of VO2Max is optimal for boosting a high fitness level. One study showed that running at 90-100%VO2Max improved performance capacity 35% more than working at 70-90% VO2Max. A study by three-time Gold Medalist, Peter Snell of New Zealand done at Texas Southwestern University (he earned his PhD in exercise physiology after his remarkable running career. He was driven to learn how the running body works and the effects of altitude training). He found that completing about 30 minutes of intervals each week at 90 to 100% VO2max tripled improvement in aerobic capacity compared to running about 60 minutes per week at 80% of VO2 max.

The hill should be a steepness that doesn’t slow down your leg action. Begin with four to five reps; then gradually add reps just twice per week. I believe that for most of our group four reps will do the job without over taxing those who are running modest weekly mileage. You will achieve noticeable improvement in fitness. You’ll need to add three mile workouts at a bit slower than 10K pace and apply your strength fitness gains. This extended time period will acclimate you to sustained running and racing.

Hi Folks,

UPDATE on 10/30/20: SATURDAY HILL REPEATS/XT are on for tomorrow, 10/31/20. So far coming: Hans, Lisa, Shirley, AJ, Andy, Paula, Alexandra..LMK is you see this late and if you’re coming. Will be cool, but being Spartan tough, you all will be fine.

Fall definitely hit during the weekend but we’ll have a little bit of help with morning darkness when we switch to Daylight Saving Time late Saturday night. Enjoy Halloween best you can in your neighborhood with the kids – and enjoy the extra hour of rest Sunday morning.

Information on the BodyHealth products that you can access through link above, I’ll be writing up here later. Meanwhile you can read the information at the site; especially about more absorbable amino acids, bone health and more. There’s also a discount for my group using COACHKEES10 when you order.

10/27/20 TUESDAY. TEMPO. After the usual warm-up you’ll get in some controlled tempo pace pick-ups at a “comfortably stressed” effort level.

8′ at 10K race pace (4′ recovery run), 6′ (4′), 4′ at 5K RP (3′), 4′ (3′), 4′ (3′), 3′ (3′).

10/28/20 WEDNESDAY. STRENGTH DAY TRAINING. Week of 10/26/20 Workout-Variation on the past Workout #48. ).

X 10 Swings / 1′ Rack Carry ( w/kettlebells are best; can be uneven weight pair)

X 15 Swings / X 6 Deficit KB Sumo Deadlift ( keep the weight moderate: you’re working on improving range of motion (ROM) and serves as good warm-up for Trap Bar Deadlift finisher.

X 15 Swings / 1′ Waiters Carry (keep wrist straight, don’t overload the weight you use: own it)

X 10 Swings / X 12 DGB/DB/KB Sit-up and Reach

X 15 Swings / X 10 Push-ups ( can be done kneeling or on incline; have good form)

X 15 Swings / 1′ Farmer Carry ( gradually work up to half your bodyweight in each hand)

X 10 Swings / X 35 Jumping Jacks

X 5 Heavy swings / X 5 R/L Alternating Clean & Presses

X 5 Heavy Swings / X 5 1-Arm O’Head Squats ( use light KB or DB, hold overhead with bicep alongside your ear, brightness your body into a deep squat with butt at 6 o’clock – hold for a few seconds, then come up pushing your feet through the floor.)

Finish with Trap Bar Deadlifts: 4-3-3 reps…This is one lift not to miss!

10/29/20 THURSDAY. SPEED-WORK day. After your warm-up run and 10 second pick-ups:

3 x ((5′ (2′) – 4′ (2′) – 2′ (2′))

10/31/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES are on! 8 am start at the SEMINARY COLLEGE off Seminary Drive. Arrive early, park along Seminary Drive by the college entrance for your warm-up. See you at the exercise stations set up to begin the workout.

coming so far: Lisa, Hans, AJ, Shirley, Andy, Paula, Alexandra.

Hi Folks,

Almost eerie good weather over the last several days that we’ve all taken advantage of by getting in good runs and rides and even swims; though it also means drought conditions and scary fire conditions. Keep with the social distancing if you’re training with your “pod” of runners or cyclists: COVID is on the rise in California.

RESULTS. The IAAF World Championships Half Marathon is probably the world’s most competitive road race with the women and men’s fields attracting the best track and road runners to run as individuals and team titles. Each country enters five runners with the top three scoring: lowest total time wins. The event is held in a different country each year. This year it was close by the Baltic Sea in Gdynia, Poland run over a 3.4 miles loop course four times. This race usually attracts 27,000 runners, but with the COVID issue this was to be a race for the elite men and women.

The weather was 47 degrees with 6mph winds, perfect for fast running. Prize money for individuals also provided the incentive for all-out efforts for a race distance (13.1 miles) that is covered in about an hour. Individuals: $30K – $15K – $10K – $7K – $5K – $3K. Teams: $15K – $12K – $9K – $7500 – $3000.

Peres Chipchirchir, 27 from Kenya, set a WR for the half in a women’s only field with a 65:16 ( sub 5- minute pace!) winning this event for the second time and earning $30K for the win, $50K for the World Record. Some six women broke 66:00 and 9 women under 67:00 – a very competitive field. She and the lead pack hit 5K in 15:20 (15:33 is 5-minute pace), 30:37 for 10K (15:26), 46:24 (15:38) for 15K (9.32 miles). There was a trip-up and fall by two of the women after mid-way into the race; they never could catch up to the leading trio due to the intense pace. Ethiopia won the team title followed by Kenya and Germany.

The men’s race was no less competitive and featured the new world record holder from Uganda for the 5000 (12:35) and 10,000 (26:11) on the track, Joshua Cheptegei along with past record holders and a pack of men who have run under 60 minutes. Some 35 men hit the first “slow” 5K in 14:19 (60:30 pace), 10K in 28:23 with 23 men in tow; 15K in 42:17 (a 13:54 5K push thinned out the field to 11 men), 15-20K was run in 13:38. It was Jacob Kiplimo age 19 and countrymen to Cheptegei, who blasted for the win in 58:49. World record holder Kandie of Kenya also broke 59:00 for second; 10 men broke 60:00, that’s happened only once before. Twenty-eight men broke 61:00! The Kenyan team closely edged out Ethiopia 2:58:10 to 2:58:25 with Uganda for third 2:58:39.

10/20/20 TUESDAY. TEMPO pieces today. After the moderate pace mile warm-up and stride-outs get in the tempo at 10K race piece, i.e., under control, “comfortably stressed” and faster than your normal distance running effort.

12′ (5′) – 8′ (3′) – 5’…finish with easy running and stretching after the total of 25 minutes of tempo.

10/21/20 WEDNESDAY. STRENGTH TRAINING. This week’s training session has a couple of Loaded Carries included; afterwards finish with the Trap Bar Deadlift and the third loaded carry, Waiters Carry. The training session warm’s you up well for launching into 5-3-3 or 3-3-3 reps with a moderate weighted trap bar deadlifts. I encourage the three reps load for safety over doing singles; we’re not competing in powerlifting, just getting strong and maintaining bone integrity.

Notes for the workout, time to mention some tips: Prior systematically going through the training session get in your Halos, hip bridges, goblet squats with three second hold, and strap shoulder dislocates.

Plank Row: Do 6 reps with both right and left arms while holding torso square to the floor and in a straight line.

Thrusters: can be done with dumbbells or kettlebells; remember to come to at least a half squat and drive up with the legs quickly first to gain momentum. Don’t overload the press portion, rather “own it” with a solid no straining press overhead.

Rack Carry: Two kettlebells are best for this “bracing” strength carry with the goal to build time under tension (TUT) for the backside from waist to trapezius height. You will definitely need to execute the double kettlebell clean from dead start position to bring the kettlebells to the rack position! Work to increase the weight you use for Swings and one-arm swings; it’s all tied together.

Lateral Bar Dips: Use an easy to use staff, PVC narrow pipe or even broomstick. Execute this side to side big step movement on a smooth surface so you can slide laterally easily. We do so many forward movements, doing lateral movements help with hip stability and strength.

Waiters Carry: Use a very manageable kettlebell weight that you hold aloft for a full minute with your biceps alongside your ear and maintain a straight wrist – it’s an extension of your arm. By keeping the resistance to a light to moderate weight; don’t want to injure the rotator cuff complex of muscles.

Weighted Plank: If you don’t have someone to place the weight plate on your back, you can do it on your own. I’ve worked up to placing by a 45# plate on my back by kneeling down low, grabbing the plate from next to me and placing it on my back. Holding it in place with a straight back for 30″ to one minute is plenty for building strength in your front (anterior) side.

Double KB/DB Front Squat: Get two manageable kettlebell weights in rack position, tighten your abs and torso, i.e., brace it and bring your butt down between your legs, pause at just below parallel while keeping your core/torso strong. Drive both feet “through the floor”, keep your torso erect as you come back to an erect stance. Avoid the shaky execution of this lift, you’re in control of the movement; the weights used will gradually come up. The front squat is more demanding because one cannot do a “back lift” as with the regular barbell squat. Exhale strong at the peak of the left. One heck of a leg and torso builder!

Side Plank “Sweep and Reach”: Often neglected, the side plank is often overlooked for the regular plank; you need both for balanced torso strength.

Farmer Carry: I’ve gone over the benefits of the Farmers Carry in past postings; this is one to do at least once or twice per week. It’s a safe “Walking plank” that works around your back and pelvis area safely while building overall strength with TUT. Your goal is to work up to half your body weight in each hand while walking out 30 seconds and back 30 seconds.

Clean and Presses: This can be easily be a stand alone exercise for another session when short on time for it works legs, hips, back, arms and shoulders. It will take practice to clean the weight to the rack position without banging your wrist prior to smoothly pressing the KB or DB overhead, pausing with a “1000-1” count at the top.

10/22/20 THURSDAY. SPEED-WORK. If you’re able to run on a track you’ll be doing 800’s and 400’s; otherwise it’s on the fire roads or trails by time. Keep it at 5M effort for the 4′ repeats (800’s) and 5K effort level for the 400’s.

4 x 4′ (3′), 4 x 2′ (3′).

10/24/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES at Seminary College off Seminary Drive. It’s becoming darker in the morning, but once you’re up and arrive at the Seminary College entry road it should be full daylight. I keep it somewhat early in the morning to avoid attracting too much notice and be out of there by around 9 am.

Hi Folks,

Today friend Eric and I rode from south to north on the Silverado trail into Calistoga. We saw the extensive Glass Fire damage from St Helena area northward . The fire fighters managed to save many structures while all around them trees and grass burned; amazing they could save a number of homes . We saw many telephone poles already replaced along Silverado Trail and much evidence of tree cutting. PGE trucks were parked alongside the road at several locations dealing with downed power lines, putting up new poles and quickly restoring power to the area. All in all, it was very sad to see the devastation and smell the ash along Silverado Trail. I wasn’t able to take photos in a number of hard hit stretches because they had single road alternating traffic control; when it was our turn we had to hustle through!

10/13/20 TUESDAY. TEMPO day. After the usual warm-up run the sustained pick-ups at 10K race pace or faster on the track, trails or roads: 2 x 6′ (4′), plus 1 x 4′. During the tempo pieces concentrate on “relaxed speed” form, don’t force the effort, but keep it at a high aerobic level.

10/14/20 WEDNESDAY. STRENGTH DAY. Workout for this week combines some mobility and the basic strength variety exercises while sticking with the 100 reps of kettlebell swings to build the entire posterior side and fitness. ( if you are new to swings, gradually work up to the 10 x 10 volume; after you learn the KB swing technique).

Keep the focus on the solid hip explosion forward, coming up to a “vertical plank” with buttocks squeezed together, knees ” zipped up”, abs contracted and lats forcibly activated. , and the kettlebell at chin level. Exhale forcefully with a short breath through pursed lips with the tongue pushed against the back of the teeth. After the main exercise session you’ll finish with 5-3-3 reps of Trap Bar Deadlifts to build all out strength and shore up the traps, quads, hamstrings , hips and back.

Note that with a number of exercises the rep count seems modest: I’m working with a good number of people over 50 years of age and keep volume and intensity in check. You can easily adjust the number of reps for your level of fitness. I have them up the intensity with the Loaded Carries because it safer to do so because one is primarily “bracing” the body and minimizing movement; just holding the kettlebells ( or dumbbells) in place and building “time under tension” ( TUT). All-out strength we do with Trap Bar Deadlifts for hips, back, legs, traps and grip. I also have the clientele perform a hinge movement, a squat version of some kind ( i.g., Goblet Squat or Front Squat), something overhead ( presses, overhead squats), back training ( swings, deadlifts) and mobility.

Even limiting some workouts to Swings, Push-Ups, Goblet Squats, Loaded Carries, and Trap Bar Deadlifts will cover what one needs for strength gains and mobility. The one exercise we all need to add and/or maintain is the all-in-on exercise: the Get-Up.

( I see I need to work on my printing with the whiteboard pens!)

10/15/20 THURSDAY SPEED-WORK day session. After your warm-up and 6 x 10″ quick turnover pick-ups, you’ll get in six rounds of: (2′ (2′) + 45″ (2′ )). If you can do the workout on the track you’ll be doing six rounds of 400’s and 200’s; if on the trails, fire roads or road you’ll run them by time.

10/17/20 SATURDAY. HILL REPEATS/WEIGHT TRAINING/ LOADED CARRIES. 8 AM At SEMINARY COLLEGE grounds off Seminary Drive. Arrive early, park along Seminary Dr. to get in your warm-up run and be ready to go by the exercise stations by 8 am.

Hi Folks,

Unfortunately, it looks like this weekend’s rain is going to miss our area except for .01 of an inch. So the Saturday HR/XT workout will be on.

It’s interesting that we’re seeing more world records set during the COVID-19 pandemic; could be because without the Olympics it gave athletes time to focus on various track and road records. It still takes determination and discipline to train primarily solo. Recently, in Valencia a new WR 5000 was set by LETESENBET GIDEY, Ethiopia who ran the 12.5 laps on the track in 14:06.62. She started with 69 second laps and gradually brought it down to 68’s once the pace makers pulled off the track and finished with 67 second laps.

JOSHUA CHEPTEGEI of Kenya already recently ran a WR 5000 in 12:35, has the records on the roads for 5K, 10K, and 15K; also a World XC title. He his 10,000 WR of 26:11.88 in very even lap splits ranging 62.4 to 63.3 seconds. His first 5000 with pacers was run in 13:07; then the pacers pulled off the track and he ran a solo 13:03 – alone! His pace averaged 62.83 per lap and 4:12.83 per mile! Doesn’t seem possible. His next race will be the most competitive road race in the world, the IAAF World Championships Half Marathon to be held in Poland in later October; he’ll be shooting for low 58 minute time.

Last Sunday both the men and women’s elite fields in the 2020 London Marathon featured exciting finishes after 19 laps of a 2.1 km loop. In the women’s race I was very impressed by Sara Hall’s come from behind, in 10th place, to steadily reel in one elite women runner after another with an unrelenting hard-paced drive, culminating with an incredible push and all-out effort, to just surge by the World Champion, Ruth Chepngetich to take second place! Bridgit Kosgei, the world record holder (2:14 marathon time) out distanced the field by about three minutes with a 2:18:58 – her fourth Majors Marathon win. Last thing I’m thinking about is “picking it up” during the last mile of a marathon! Check the last half mile clip on YouTube. Remarkable.

In the men’s race there were four male runners in contention with a half mile left to the finish with the quartet running at sub 4:40 pace, for sure. There were three duking it out over the last 200 meters – without the 10 time marathon winner and world record holder, Eliud Kipchoge, who had an off day with an ear problem. With 200 meters to go , it was a 3-way sprint finish. It was Shura Kitata of Ethiopia with multiple second place finishes in the major marathons, who gutted it out over Kipchumba of Kenya by a few steps to the finish line and took the win. They had to be running under 4:30 pace over that last 200!

10/6/20 TUESDAY. TEMPO/LONG INTERVALS workout. After the usual warm-up mileage you’ll put in a variety of timed intervals: 4′ (3′ recovery running), 6′ (4′), 8′ (5′), 3′ (3′).

10/7/20 WEDNESDAY. STRENGTH TRAINING. A little bit of a change for this week by including more ROM exercises; you’ll still finish with Loaded Carries and Trap Bar Deadlifts.

X 10 Swings – X 6 KB/DGB Halos ( do them clockwise and counterclockwise )

X 10 Swings – X 5 Hip Bridges ( do SINGLE LEG hip bridges with a pause at the top of each rep)

X 10 Swings – 8-1 Push-ups, either on the ground or on an incline

X 10 Swings – X 6 R/L either Lunge or Kneeling Torso Rotations ( If the Lunge forward position is awkward for carrying out the torso rotations; execute them from a kneeling position. The main goal is to improve or maintain good torso rotation)

X 10 Swings – X 8 R/L Resistance Band side steps (side of hip muscles). Stand in a mild crouch with the bands around the ankles; take a firm step to the right with the band while the left foot is planted firmly in place, and then step back to parallel feet position. Repeat 8 time, then do the same on the left side.

X 10 Swings – 30″ – 1′ Weighted Plank

X 10 Swings – X 5 Strap Dislocates & Full Body Rotations; clockwise and counterclockwise. A “stretchy” strap will work best, but a regular strap will do. Pace the rotations gently and with full range rotations to the front and back in addition to the usual dislocates straight over and back.

X 10 Swings – X 5 R/L KB Presses with hold at top of “1000” count

X 10 Swings – X 7 Deficit KB Sumo Deadlifts ( Do about 4-6″ height blocks or cement building bricks.Keep the weight modest: you’re working a bit extra range of motion with your squat which will work the butt and hamstrings a bit harder. Works as good warm-up for the Trap Bar Deadlift later)

X 10 Swings – X 5, 1-arm KB/DB O’Head Full Squats (face and grip a rail, post, or kitchen sink with one hand while holding a light DB/KB overhead with bicep alongside the ear in the other hand, and complete a full squat. Keep the butt pointed at “6 o’clock”, try not to lean forward with the upper torso, pause at the bottom for a “1000-1” count; then come back up. It’s more demanding than one would think! Go for the few good reps. Can even do 3 reps on the right, then 3 on the left side)

10/8/20 THURSDAY. SPEED-WORK. After a warm-up run and 6 x 10″ quick pick-ups. Then it’s three rounds of: ((2 x 45″ (2′), 1 x 2′ (3′)). Run the intervals at faster than 5K race pace.

10/10/20 SATURDAY – HILL REPEATS/CROSS TRAINING/ LOADED CARRIES. 8 am start. Hill Repeats are on! Will be at the Seminary College off Seminary Drive. Arrive prior to the start and get in your warm-up run, then meet up the entry road where I have the exercise stations set up. We’ll have exercise stations interspersed with hill repeats, followed by sprints, loaded carries and trap bar deadlifts.

Hill repeats for leg speed and strength; exercise stations for mobility and strength, loaded carries to safely put the body for time under tension (TUT), build core and overall strength and capacity.

Hi Folks,

This week I thought we’d do a test Hill Repeats/ Strength workout on Saturday at 8 am (your wam-up run should be finished for 8 am workout start) at the Seminary college location. They have taken down the “No Trespassing” signs according our local workout group members. LMK if you will attend so I have a head count. I suggest we keep the voices down on an early Saturday morning so we don’t disturb the residents on the side streets. We’ll have the HR, exercise stations (well spaced) and pay attention to social distancing during the hill repeats (no heavy breathing on other runners).

This Sunday (10/4/20) they are holding the LONDON MARATHON – for elite runners only. The course will be a 2.15 kilometer loop that they run 19 times! The highlight will be KIPCHOGE and BEKELE, the two best distance runners in history, running in the same race: highly anticipated. , World Record holder for the marathon, BRIDGET KOSGEI (ran a 2:14), will be running and says she is ready, in addition to a good number of other very talented women runners. This should be quite the race! TIMES: 2:15 am – Women, 5:15 am Men.

9/29/20 TUESDAY. TEMPO run. After the usual warm-up mile or so on fire roads or trails: two rounds of:

(3′ (3′) – 5′ (3′) – 4′ (3′)). The first set would be 3 minutes at 10K race pace followed by 3′ of easy running – but not too slowly!

9/30/20 WEDNESDAY. STRENGTH WORK. Workout #58, i.e., Workout week of 9/28/20:

this time I add in resistance band side-step ” crab walk” to strengthen outside of hips. Resistance band training requires inexpensive equipment and they are easy to pack and store. The bands are color coded; the lighter colors are light resistance, then works up from blue, to red, to purple to black for most resistance. Most of our group workout members use the blue band, a “medium” difficulty level for the crab walks. Step inside the band, get into a half crouch, feet at shoulder width, and step with left foot a good two feet to the left while leaving the right foot in place. Then bring foot back and repeat for the number of reps indicated; then do same with the right leg.

10/1/20 THURSDAY. SPEED-WORK on the trails, fire roads or track ( if you have access to it). After a warm-up run and six 10″ pick-ups do, 2-3 rounds of:

2 x 30 ” (1′), 2 x 45″ (2′), 2 x 1′ (2′)

10/3/20 SATURDAY. HILL REPEATS, STRENGTH, Tire pulls, trap bar deadlifts. Held at Seminary college, off Seminary Drive. Bring some sanitizer wipes so you clean the kettlebell or dumbbells you are using. Arrive about 7:40 to get in a warm-up run and go up to the exercise site so we start by 8 am. Will have: Hill Repeats mixed in with exercise stations and finish with sprints and loaded carries.

So far: Paula, Andy, Judi, Gayle S, Shirl D, AJ, Lisa L, Hans, Tom, Elizabeth

1). Mtn Climbers x 12 ( 24 total reps) + X6 L/R Lunge Torso Rotations

2 x Short – Sprint – Long

2). X 8 Dbl DB Burpees & Presses

Sprint – 1/2 “A” – Short – Sprint

3). DGB/DB Ab Crunches + Knee Tucks x 12

2 X Sprint – 2 Short

4) DGB “JACKS” x 15 + X 6 DB Plank Row

2 x Sprint – Short – 1/2 “B”

Post Hill Repeat/Exercise stations portion: SPRINTS & LOADED CARRIES

30 Meter sprint — Farmer Carry

30 Meter sprint – Rack Carry

30 Meter Sprint – Waiters Carry

Long Sprint – X 10 Swings

30 Meter Sprint – X 6 DBL KB/DB Sumo Deadlift

30 Meter Sprint – X 10 Swings

Long Sprint – R/L 1- arm Suitcase Carry

30 Meter Sprint – X 10 Swings

30 Meter Sprint – Trap Bar Deadlift

Long Sprint – Resistance Band “Crab Walks”

Hi Folks,

Heads up, to those who come to our front yard outdoor workouts; we will not be holding the Wednesday or Saturday sessions this week: I’ll be out. Carry out your strength workouts at home. Below I will post an OTM (On The Minute) workout which gets it done efficiently leaving you time for your Loaded Carries. If you don’t want to be on the clock just go through the session methodically, but add reps to the various exercises.

I’ve had a number of you ask about starting up SATURDAY HILL REPEATS now that Seminary site seems to have removed the “No Trespassing” signs. I am suggesting that we try Saturday. October, 3rd; let me know if you are interested in trying a session. We’ll have to spread out the six exercise stations for safety and you have run the repeats while maintaining the six foot distance…more to come.

9/22/20 TUESDAY ..TEMPO workout. After the mile or so warm-up on the roads or trails. TWO rounds of: (( 2′ (2′) – 4′ (3′) – 8′ (5′))

9/23/20 WEDNESDAY. STRENGTH TRAINING. OTM Workout #4. Can do this OTM method or as a regular workout.

9/24/20 THURSDAY. SPEED-WORK. If any of you can get onto a track without being told to leave do the workout there! If not, fire road or a smooth trail will do. After a warm-up mile and 6 x 15″ quick cadence pick-ups do: 8 x 45″ to 1′ (2′)…similar to running 200’s; 2 x 1:45 (3′).

9/26/20 SATURDAY. HILL REPEATS. Seems you can run the HR at the Seminary College location, so for those who use that location I will write Sprint, Short, Half or Long descriptions along with the time of the repeats.

3 x 15″/Sprint (jog back down to start is the recovery); 1 x 1 1/2′; 2 x 30″/Short; 3 x 1 /Half, 2 x 30″ (Short), 1 x 2 (Long)’.

Hi Folks,

Today is Stage 18 of the Tour de France ( TDF) featuring spectacular views of the Alps, downhill scary racing, and grinding uphills actually ridden at a remarkably fast pace by these elite riders. I think you can tape it again starting at 9 pm on NBCSN. It’s worth enjoying the close competition and the views: September is perfect for the TDF. There are 21 stages in the TDF, finishes on Sunday. I have never seen the competition for the General Category (GC), i.e., the overall winner is very close and contested by less than a minute between first and second place after 75 hours of riding. Amazing!

We have enjoyed watching the three weeks of TDF every year; the best travelogue for France you can find in addition to learn about the riders, the races within the GC race, the drama, the ups and downs of a number of the riders. It seems so remarkable that these riders can do 100 miles of racing day after day for three weeks!

Updated 9/16/20: Air quality looks good for Thursday workout.

Looks like we all have to forego outdoor aerobic training until late this week when some air flow begins to push the fire haze out of the Bay Area. Meanwhile, you can get in your strength training safely – and still keep that under a half hour.

9/15/20 TUESDAY …..Due to poor air quality, I say skip any tempo workout , or any run for several more days. But if you do go out wear the mask and keep it to three miles.

9/16/20 WEDNESDAY. STRENGTH day. I will likely select one of the workout from past postings. You can add another day or two per week because of the reduced running or cycling sessions. Getting in 3-5 days per week of swings will build cardiovascular fitness and back extensors strength; add two days of deadlifts, three days total of clean and presses will keep you strong

So Workout #48 we posted back in July; it mixes in the Loaded Carries with swings and other resistance exercises. Remember to execute each swing rep with explosive power, come to a vertical plank with abs, glutes, knees locked, strong exhale with tongue behind teeth..

9/17/20 THURSDAY. SPEED-WORK today. Air quality looks good, so we’ll get in time equivalents to 800’s, which can range from 3-4 minutes depending on pace. After the warm-up mile or so on the trail, fire road, road and couple of short pick-ups do:

4 x 3′-6′ 5K effort surges with 3′ recovery between reps.

9/19/20 SATURDAY. HIL REPEATS and STRENGTH work. Weather looks promising, so after your warm-up two miles, some flat pick-ups; you’ll do TWO ROUNDS of:

(2 x 30″ ( all recoveries are jogging easy back down the hill), 2 x 45″, 2 x 15″, 2 x 1′).

Your strength work portion either prior to the run, or later afternoon will be a bit less than normal and includes the Loaded Carries:

x 10 Swings / L/R x 5 Clean & Presses

1′ RACK CARRY with either two KB’s or DB’s for 1 minute

x 10 Swings / DB/KB/DGB x 12 Sit-up & Reach

x 10 Swings / KB/ DB x 6 R/L 1- Arm Rows

DBL KB /DB FARMER CARRY for 1′

x 10 Swings / x 8 Deficit KB Sumo Deadlifts

x 10 Swings / x 6 R/L Plank Row

1-arm KB WAITERS CARRY for 1′ with one arm up and one down; then switch arms.

You can load up the weight with the Loaded Carries except I’d be conservative with the Waiters Carry: “own” the kettlebell or dumbbell weight you use, i.e., you’re not straining to hold the weight in the overhead position. Have the humerus locked into the shoulder capsule…..The Loaded Carries with good weight do build fitness and strength.

Hi Folks,

What an unbelievable week of hot weather! This is the time to be prudent with your training keeping tabs on air quality and temperature. Best time to train is prior to 8 am in the morning – and you can spot for shorter workouts. It’s the consistency that counts, so don’t think you have to do long workout sessions to make progress. More on this later.

update on Friday. Looks like the air quality is worse in Marin this week; I’m suggesting that you skip the Saturday weight training workout because this area is in a 200+ count. If you train at home – do it indoors!

Two workouts for this week to select from this week: one “On The Minute” ( OTM) and a “regular ” workout. Each routine followed with Loaded Carries (Farmer Carry, Rack Carry, Waiters Carry). You can do both, but spread them out well, e.g. Wed/Sat or Mon/Th, or Tu/Fri.

The reps will be modest because you start each set of swings on-the-minute ( OTM); you rep count can be more if you’re efficient, can more in and still have 10 second rest before each round. The OTM format will help focus on proper and controlled breathing; don’t slack off on good explosive swings: each rep counts with good power. Have your kettlebells and dumbbells set up in advance so you don’t waste precious time scrambling for equipment.

With the Left leg step-ups, keep the left foot placed flat on the 12″ , 18″ step or box so you focus on pushing with the left quad and buttock for the step-up and bring the right knee towards to the chest. Do the same for the right side. Don’t overload the Deficit KB Deadlifts: go for good arched back form and range of motion (ROM), go for depth which will work the hamstring /buttock tie-in. Thrusters make sure you get in a solid half squat, push the first part of the thrust with the quads coming up and finish strong with the arms thrust.

Kneeling torso rotations if executing lunge torso rotations is difficult: still getting torso rotations in.

9/8/20 TUESDAY. TEMPO workout. If too warm, cut back on intensity and total mileage. Two rounds of: ( 3′ (2′) – 5′ (3′) – 3′ (2′)). The 3′ pick-ups are at a steady 5K effort; the 5′ at 10K race pace.

9/9/20 WEDNESDAY. STRENGTH workout #57.

9/10/20 THURSDAY. SPEED-WORK. The usual warm-up mile or so, 4-6 x 15″ quick cadence sprints. Then, depending on the weather 2-3 rounds of: ( (4′ (2′) – 2′ (2′) – 45″ (2′))

9/12/20 SATURDAY. HILL REPEATS and some STRENGTH work. NO RUN TODAY!

Hi Folks,

There will be days that the air is not safe to workout, so check Purpleair.com daily for air status. I’ve learned that it is safer to train near a body water such as the Bay or seashore. Sunday West Marin was covered with very unhealthy air, but Peacock Gap, Loch Lomond and China Camp were smoke free. Then on Tuesday the Nicasio and Samuel Taylor Park areas were completely smoke free; Sunday was awful air there.

9/1/20 TUESDAY. TEMPO workout. After the warm-up mile or so get in two rounds of:

((3′ (3′) – 5′ (5′) – 3′ (3′))….Run the tempo pieces at 5K pace followed by easy running as indicated.

9/2/20 WEDNESDAY. STRENGTH DAY workout.

NOTE that when I post the swing/exercise workout on the white boards I am strongly suggesting that you add the Loaded Carries after that portion with Farmer Carry, Rack Carry, Waiters Carry; each carry for one minute in duration – and with substantial weight. The only exception is with the Waiters Carry; keep it overhead, bicep alongside ear, arm locked straight overhead.

9/3/20 THURSDAY. SPEED-WORK. After a mile or so warm-up run, 4 x15″ quick cadence pick-ups.

Two rounds of:( 2 x 45″ ( 1:30) – 2 x 1′ (2′) – 2 x 2:30 (3′))

9/5/20 SATURDAY. HILL REPEATS and STRENGTH DAY.

10 Mtn Climbers means 20 reps total. Use either KB or DB weights for the step-ups. When you do left foot step-ups keep the left or right foot planted flat on the step throughout the set. Carry out a “1000-1” hold count at top of each clean and press.

This #56 workout is more the “regular” length; the OTM workout up above works well when short on time or if you plan on a run or bike later.

Note that you can do the “off set push-ups” on a dumbbell or kettlebell..