While out during vacation there will be fewer posts during August except for Tuesday Tempo and Thursday track workouts; Saturday HR/Xt sessions are on hold while we are away. The Wednesday Strength Training Circuit cards are already at Warren’s: three different Circuits you can rotate each Wednesday.
8/5/25 TUESDAY. TEMPO pieces with brief rest intervals. After the warm-up miles go right into the Tempo run but hold them at a controlled, non-racing pace which is about 10K-15K effort level, i.e., a pace you can hold for 45′ to one hour. You’re keeping steady aerobic pressure at a “comfortably stressed” effort to build that steady state running effort, but come away energized by the workout, not trashed.
8′ tempo (1′ easy run) – 8′ tempo (1′ easy) – 6′ tempo.
8/6/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/KB SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s. Do your shoulder warm-up with Halos, Shoulder Complex Band moves; then 50 Swings. Finish with Deadlifts. The Circuit cards are in the hutch. Remember to practice safety when doing kettlebell swings, i.e., no one in front of your Swings, maintain a flat back and use a strong hip hinge movement to execute the Swings.
8/7/25 THURSDAY. SPEED-WORKat your local track. (a few of the group meet 8 am at COM track). Get in your warm-up run, 6 x 30 meter quick step pick-ups, skips and butt-kicks.
A gp: 4 x 200 (200) -4 x 400 (200) -1 x 600 (200) -1 x 800 (200) – 1 x 1000 (200)…Watch your pacing because the intervals become longer! The 200’s at mile pace; the 400’s, 600’s at 5K pace and 1000 at 10 K race pace.
B gp: 4 x 150 (50) stride-outs, warming up for speed-work at under 5K pace – 4 x 400 (200 easy jog, but keep it going; then go right into your next 400) – 1 x 600 (200) at 5K pace, 1 x 800 at 5K pace. the intervals become longer so watch the pace on the 150’s and 400’s.
i will be holding SAT HR/XT session at the Seminary College on 8/2/25, with the 9 AM start.. Joining in so far: Denise, Shirley, Tom,, Elizabeth, Kathleen, Carol, Andy, Paula
More about the TDF 2025 interesting and remarkable athletes these cyclists are – it’s truly off the charts! 4 time winner of the TDF, Tadej Pogacar, weights 65 kilos and consumes about 8,000 calories for those long stage rides – and continues so for 21 days. Most of the cyclists only consumer 6,000 calories per day. Now I know why I am not riding better; I need to up my caloric intake significantly!
That’s about the equivalent to 76 bananas each day!. The cyclists take in 120 grams of calories per hour during the race mostly in the form of high calorie gels. He is able to generate 340 watts/hour, for five hours! (most of us would be lucky to produce 200 watts for several minutes! Note that he also does his hip exercises prior to getting on the bike to activate his glutes, e.g., Bulgarian Squats with resistance bands, hip bridges, hip circles.
7/29/25 TUESDAY. TEMPO run over a flat to rolling course and can be on fire road or paved terrain. After the warm-up mile up the pace to 10K race effort; if you run over 45 mpw run them at 10M race pace.
8′ Tempo (1:30 easy jog) – 12′ Tempo , then a run to the finish of your workout course.
7/30/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your Halos, resistance band Shoulder Complex and your 78 KB Swings ( in honor of a significant event); then we do two rounds of the Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts
Left, Fwd Hip Circles / Left Back Hip Circles
Right, Fwd Hip Circles / Right, Back Hip Circles
Incline Push-Ups
Slam Ball Hip Bridges + Weighted Vest
Wipers
Left Half Kneeling KB Presses x 6-8
Right, Half Kneeling KB Presses x 6-8
R/L Kneeling Hip Lifts onto the lightweight plastic weight plates
21’s w/ weighted bar / Lateral bar Dips
2 x 6 Heavy Swings
KB Waiter’s Carry / Farmer Carry
Finisher: 3-4 sets x 3-4 reps Deadlifts
7/31/25 THURSDAY. SPEED-WORKat your local track. After the warm-up mile, 6 x 30 meter quick step pick-ups, skips, butt kicks. Here is your “Ladder ” workout which includes a variety of interval distances we use for 5K racing.
A gp. 2 x 200 (200) – 400 (200) – 600 (200) -1000 (200) -600 (200) 400 (200) 2 x 200 (200)
8/2/25 SATURDAY. HR/XT/MOBILITY/DB & KB EXERCISES/ SWINGS/SPRINTS/LOADED CARRIES. 9 AM. Meet in lot C of the Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:40 so you can park and begin your warm-up routine. Get in your mobility warm-up routine for shoulders and hips.
LMK if you will be joining in on the workout. Tom, Elizabeth, Denise, Carol, Shirley, Kathleen, Andy, Paula in as of Friday night.
Ask about new resistance band hip flexion exercise.
There is a change for SATURDAY, JULY 26, 2025: there will be NO Sat HILL REPEATS/XT due to family coming in on Friday, 7/25 .
Laziness kills ambition
Anger Kills Wisdom
Fear Kills Dreams
Jealousy Kills Peace
( now read Right to Left)!….Fun with sayings.
FITNESS FACT OF THE WORLDS TOP ENDURANCE ATHLETES:MAX VO2. or Maximal Oxygen Uptake.
The measure of one’s ability to extract oxygen and bring it to the working muscle tissues. When we administer the Max VO2 test to athletes and other students in the exercise physiology lab on the treadmill or stationary bike, the time period lasts about 12-20 minutes to “max out”‘ subjects. Every three minutes or so the incline and speed on the treadmill or the cadence and resistance on the bike are increased until the subject’s ability to take in more oxygen levels off, which is their MaxVo2 Instead of measuring that number in liters you account for bodyweight by converting that number to Ml/ Kg bodyweight/per minute.
While watching the TDF this month (stages 20 and 21 still to go) I learned that most of the cyclists in this toughest of endurance races have remarkable MaxVO2 numbers. One of the highest ever recorded is Jonas Vingegaard with an astounding 96 Ml’s, Tadej Pogacar with 89 mils, Greg LeMond, 93 Mls, Steve Prefontaine and Bill Rodgers with 85 Mls, and a good number of XC Skiers also have Max VO2’s in the 90’s . Average males usually range from the 50’s to 60’s ( mine was 67 Mls) with females less due to sex differences, though there is a very good amount of overlap with men and women athletes. However, MaxVO2 is but one part of the elite fitness measurement. Pogacar, repeat winner of the TDF and Frank Shorter, the 1972 Olympic Marathon Champion had 89 Mls and 72 Mls respectively but had other factors such as the ability to deal with metabolic waster products quickly or biomechanical efficiency come into play with those who have lower MaxVO2’s . I found it remarkable that Vingegaard has such a high number of 96 on such a slight frame!.
7/22/25 TUESDAY. TEMPO run pieces with brief slow jog partial recovery intervals. The classic tempo is 20′ in length which I suggest for the sub-8′ pace runners. If you are adjusting to the important Tempo runs I put the short jog intervals between the pieces you run at 10K race pace.
6′ tempo (1′ easy jog) – 8′ tempo (1:30 easy jog) – 7′ tempo and run easy to finish.
7/23/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s garage/gym. Get in your Halos, Shoulder Complex resistant band routine, x 5 Goblet squats and 50 Swings. You will do two rounds of the Circuit.
Deficit KB Sumo Deadlifts
X 6 R/L Wide Stance Straight Arm Torso Rotations / X 6 R/L Seated Straight leg Lifts
X6 R/L DB Step-Ups
Incline Push-Ups
Low Step X7 R/L Single Leg Hip Bridges
Wipers
KB Gorrilla Full Stop Gorrilla Rows
DB/KB “Kickstand” Deadlifts
Land mine X6 R/L Fwd Stance Presses
21’s / Hammer Curls
O’Head Grip Plate Marches
Farmer Carry / Rack Carry
3 x 3-4 reps Deadlifts
7/24/25 THURSDAY. SPEED-WORK at your local track. After warm-up mile, 6 x 30 meter pick-ups, skips, butt-kicks.
A gp: 2 x 150 (50), 4 x ((600 (200) – 400 (200) – 200 (200))
B gp: 2 x 100 (100). 4 x 200 (200) -2 x 300 (100) -2 x 400 (200) – 1 x 600 (200)…stretch after.
7/26/25 SATURDAY.…there will be no Saturday HR/XT session.…If you are training for Double Dipsea; run the stretch from Stinson to Mill Valley for practice.
I’ll be updating during next day. Much on my plate right now.
SATURDAY HILL REPEATS/MOBILITY/LOADED CARRIES are ON for tomorrow, 7/19/25!
61525 TUESDAY TEMPO run pieces with short recovery jogs. After the warm-up mile you’ll pick it up to 10K race pace effort, i.e., “comfortably stressed” which would be a high aerobic pace simulating the non-stop running you’d do when racing. Each tempo time piece this week increases in length.
6′ Tempo (1′ easy run) – 8′ Tempo (1:30 easy) – 10′ tempo, then run to finish.
6/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8AM at Warren’s gym. Get in your resistance band mobility movements, 50 KB Swings, X5 goblet squats prior to Circuit. You’ll finish with Deadlifts. Two rounds with some stations a different exercise on the second round
KB Deficit Deadlifts / PVC O’Head Squats (shoulder, hip and ankle mobility)
Left, Donkey Kicks / Left side lying Res. Band Hip Circles
Right, Donkey Kicks / Right side lying Res. Band hip Circles
Incline Push-ups
Hip Bridges with Slam Ball #25, plus weighted vest
BB Wipers
R/L Kneeling Hip Lifts to Stand-Up
Weighted Plank
Landmine Forward Stance R/L x 6 Presses
Weighted Bar 21’s / DBL DB “Hammer Curls”
Box Seated DBL DB Good Mornings
Rack Carry / Farmer Carry
Deadlifts.
616/25 THURSDAY. SPEED-WORK on your local track. After the mile warm -up, x6 quick cadence 30 meter pick-ups you’ll do: Specific 5K practice.
A gp: for sub 6′ pace group: 12 x 400 at 5K goal pace ( on 2′)..If it becomes overwhelming, cut it short or go on the 2:30. The goal is hit very accurate 400 times, to “feel” the pace right for you. Takes much practice to know yourself: e.g., not to run the first 4 reps too quickly; you’ll pay later into the workout because the effort accumulates after the 7th 400.
B gp: 8 x 400 ( Judi on 2:45 or 3′; Tom on 2:15…We’ll gradually have you work up to 12 x 400 and then run another 5K race to test your pacing and fitness.
6/18/25 SATURDAY. HR/XT/MOBILITY/KEY EXERCISES/SPRINTS / LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College, (201 Seminary Dr, Strawberry/MV area. ). I’ll open the chain gate about 8:40 so you can get in your warm-up while I set up.
Workout to be posted soon!
We have enough to cover the Lot C space with: Denise, Shirley, Paula, Andy, Kevin, Kathleen. A few others may join in too.
SAT/HR/XT on 7/12/25 is a GO. 9am start( see below).
Your INDIVIDUAL ACTION CAN MAKE A SIGNIFICANT TO REDUCE PLASTIC POLLUTION AND SAVE TREES: Individuals can take action to reduce the plastic pollution, save trees, change our clothing source. Our family has made easy changes we can all make; multiply that by millions of people and it has a large impact on the environment.
REELPAPER.COM or WHO GIVES A CRAP-BAMBOO products: Replace paper towels and toilet paper with bamboo derived versions. Save millions of trees yearly and that forests supply three quarters of the accessibility to fresh water. With 50 trees per acre and 200,000 trees per year can be saved! Bamboo grows in 3-5 years and is harvested frequently versus 10-40 years for trees Bamboo requires 90% less land per acre. (Panda eat other species of bamboo). No plastic is used to wrap or ship the bamboo products we receive.
BITE TOOTHPASTE BITS replaces plastic toothpaste tubes: a horrible plastic pollution that is spread worldwide and doesn’t break down. I receive my tiny toothpaste tablets in a glass jar. An easy way to end toothpaste tube pollution. They also make bamboo toothbrushes. Kind of crazy that we use plastic toothbrushes when we are trying reduce our exposure to micro plastics! Bitetoothpaste.com.
SEA CELL (Clothing)…Environmentally Ec0-Friendly Biodegradable Clothing Fiber. I haven’t tried this one yet, but it certainly is worth checking out. The clothing is made from seaweed that inhibits bacterial growth, it is soft, stretchy, hypoallergenic and derived from renewable sources. The clothing is made in a closed loop system so that all chemicals are recycled and reused. The type of seaweed used is rich in vitamins, minerals good for skin and hair. And similar to bamboo the seaweed grows quickly.
NEW WR for the WOMEN’S 5000 meters: BEATRICE CHEBET of Kenya became the first woman to break 14:00 for the 5000 meters with a 13:58.06 – and did so by leading the field for the entire distance! About a 4:30 pace per mile.
NEW WR for the Women’s 1500 meters: FAITH KIPEYON ran a 3:48.68 (probably translates to about a 4:05 mile). Both records were set at the PREFONTAINE TRACK MEET.
7/8/25 TUESDAY. TEMPO RUN pieces.After the warm-up mile you’ll up the pace to about 10K race pace effort over flat to undulating terrain.
10″ Tempo (1:30 easy run ) – 12′ Tempo; then run easy to finish of the workout
7/9/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT: MOBILITY/SWINGS/KB EXERCISES/LOADED CARRIES/ DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in Shoulder Complex resistance band routine, 50 KB Swings prior to the Circuit.
KB Sumo Deadlifts / Standing DB “V’s”
Left Kneeling Windmills / Left Seated Resistance Band Straight Leg Circles
Right, Kneeling Windmills / Right, Seated Resistance Band Straight Leg Circles
Incline Push-Ups
X-Ball “Stir The Pot” / X- Ball Transfers
Side Step-Overs BB / BB Romanian Deadlifts
DBL KB Clean plus R/L Press; repeats
R/L KB Gorilla Rows
X6 R/L “Kickstand Deadlifts”
180 degree Landmine Rotations
Weight Bar “21’s” / DB R/L At “Hammer Curls”
O’Head Grip Plate “Marching”
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps
7/10/25 THURSDAY. SPEED-WORKon your local track. Run a steady mile warm-up, 6 x 30 meter pick-ups with “fast feet” mode, skips, butt-kicks. Today’s track session involves running the longer intervals at 5K or 10K pace followed by 200 at mile pace.
A gp: 4 X (400 (200) @ 5k race pace/ 200 (200) @ mile pace)), then 600 (200) @ 5K pace 200 (200) at mile pace.; 1 x 1000 (200) at 10 pace/ 200 (200) at mile pace.
B gp: 2 x 150 (50); 4 x (400 (200) – 200 (200))
7/12/25 SATURDAY. HR/XT/KB SWINGS/LOADED CARRIES/SPRINTS/ DEADLIFTS. 9 AM. In Lot “C” of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area. I’ll open the chain gate about 8:40 to set up and so you can get in a warm-up prior the 9 AM start.
Because we are in the middle of summer vacations, LMK if you are in town and particiapating. joining in
are: Carol , Denise, Tom, Elizabeth, Kevin, Shirley, , Judi
It’s good to remind runners the benefits that Hill Repeats give you to improve your racing and that they reduce injuries; especially with the Double Dipsea coming up during later August. Hill repeats also help track and road racing. The Fall XC race season and road races will be upon us within two months: get in our Saturday workouts during July and August! I round out the program by building you a strong structural frame with Loaded Carries, KB Swings/Clean & Presses, Sprints and Mobility exercises It takes the all-around run training to survive or do well on that tough Dipsea course.
Hill Training buildsExplosive Power in your legs; kind of the “weight training of running” by stressing the quads, calves, Achilles tendons and hamstrings. They improve Running Form by forcing you to drive your knees and pumping your arms. Fast hill repeats Enhance Your Stride with improved length and leg turnover frequency. Runners often forget that quick hill repeats builds leg speed. Building strong legs reduces chances for leg injuries when racing and pushing your limits: your equipment won’t break down. Hill Repeats build mental toughness when you are trying to complete a high number of reps, that is carried to your race when you have to “push the edge” of your effort
7/1/25 TUESDAY. TEMPO run pieces on a flat to undulating course on dirt or pavement terrain at 10K race pace paying attention to the perceived exertion so that you acclimate to holding a high aerobic pace for extended time periods. After the warm-up mile
5′ tempo (1′) – 8′ tempo (1′) – 7′ tempo; then run to finish of workout.
7/2/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in Shoulder Complex with resistance band, a few goblet squats; then 5/10 KB Swings prior to executing two rounds of the Circuit.
Finisher: 3 x 3-4 reps Deadlifts, with 30″ standing hold after last rep.
7/3/25 SPEED-WORK on your local track. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt-kicks.
A gp (sub 7′ pace gp): 2 x 200 (200) – 2 x 400 (on 1:30) – 3 x 1000 (200) – 2 x 400 (on 1:30) 2 x 200 (200)
B gp 2 x 100 (100) – 2 x 400 (Tom on the 2:30/ Judi on the 3′) – 1 x 600 (200) – 2 x 400 (on 2 ‘) – 2 x 100 (100)…Stretch after the workout.
7/5/25 SATURDAY. HR/XT/MOBILITY/ LOADED CARRIES/KB SWIINGS/SPRINTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary, 201 Seminary Drive, Strawberry / MV area. I’ll open chain gate about 8:40 or earlier so you can park and get in your warm-up.
So far joining in: Judi, Paula, Hunter or Andy, Tom, Carol, Elizabeth, Kevin,
This is Fourth of July Holiday week so those who plan to take part in the Saturday workout; let me know if you will be attending.
Five weeks to go for those running the DOUBLE DIPSEA in August; that’s a short time period prepare for a challenging distance race. Feel free to join in the Saturday Hill Repeats/ Loaded Carries/ Sprints and more to have you ready for this tough course.
6/24/25 TUESDAY. TEMPO run pieces over flat to undulating terrain on dirt or pavement at 10K to 15K race pace. The tempo runs are close to lactate threshold pace before lactate accumulates faster than the body can clear it. So it’s a high aerobic, but controlled pace, i.e., “comfortably stressed” effort. It’s not “racing”
This week do: 10′ tempo (2′ easy running) – 10′ Tempo , then run cool-down to finish.
6/25/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your shoulder mobility with the halos, resistance band, some goblet squats; then 5 x 12 KB Swings prior to the Circuit.
KB Deficit Sumo Deadlfts / Standing 45 degree DB Raises
Right, Kneeling KB Windmills
Left, Kneeling KB Windmills
Incline Push-Ups
EX Ball “Stir The Pot” / EX Ball Transfers
Side Steps Over BB / BB Romanian Deadlifts
DBL KB Clean & Press + R/L Press; repeats
Right, Hip Hikes on Step / Right , Fwd Toe Touches on Step
Left, Hip Hikes on Step / Left, Fwd Toe Touches on Step
Landmine Thrusters
Weight Bar “21’s”
KB R/L 1-Arm Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 Deadlifts
6/26/25 THURSDAY. SPEED-WORK at your local track so you have precise distances to learn pacing.
A gp: Classic track session: 6 x 800 (200). First 2 X 800 at 10K pace; last 4 x 800 at 5K pace
B gp: 6 X 400 (200) at 5K goal pace (GP)….Once you begin, keep it moving, i.e., after each 400 go right into the 200 jog.
Stretch after short cool-down jog while legs are warm.
6/28/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB WORK/DEADLIFTS.9 AM in Lot ‘C’ of the Olivet Seminary College at 201 Seminary Drive, MV/Strawberry area.
Joining in so far: AJ, Denise, Kevin, Elizabeth, Tom, Carol,
6/29/25 SUNDAY. Our WORKOUT GROUPS/TAMALPA RUNNERS/FRIENDS SOCIAL 4:30-6:30 pm at OUNCES OUTDOORS (5800 Northgate Drive, San Rafael), across from Kohls on the west side of NorthGate Mall.
Get ready for a windy day on Saturday; not on Saturday morning, of course! Bring an extra layer for the workout.
Upcoming SOCIAL GATHERING on Sunday, 6/29/25 . Kees’s workout groups and Tamalpa runners will hold our next group social gathering at OUNCES OUTDOORS on Sunday, 6/29/25 from 4:30-6:30 pm or so. We’ll have tables reserved for our group so that we have seating. Ounces Outdoors has drinks, snacks, small meals available for purchase to meet everyone’s needs. I’m looking forward to seeing you all again -and those who missed the last gathering
6/17/25 TUESDAY. TEMPO over flat to undulating terrain run at 10K to 15K race pace effort. After the mile warm-up:
run 6′ tempo pick-up (1′ easy run) – 8′ T (1′ easy) – 7′ T, then run to finish.
6/18/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. After your brief warm-up we’ll do the Shoulder Resistance Band warm-up followed by 50 KB Swings prior to the Circuit.
Deficit KB Sumo Deadlift / Light DB “V’s”
Right Seated Leg Lifts over 2 KB’s / Right Mobile Hurdles ( new)
Left Seated Leg Lifts over 2 KB’s / Left Mobile hurdles
incline Push-ups
Single Left Leg Hip Bridges w/ weight / Single Right Leg Hip Bridges w/ weight
Wipers
Alt R/L KB Clean & Press
Kneeling R/L Hip Lifts Holding Roller Overhead / Kneeling R/L Hip Lifts w/ Roller O’Head, plus stand (new for this Circuit)
Landmine Right SLRDLifts / Left SLRDLifts
Wt Bar 201’s
X 8 R/L KB One-Arm Swings
Farmer / Rack Carry
Finisher: 3 x 3-4 reps Deadlifts or Trapbar Deadlifts
6/19/25 THURSDAY. SPEED-WORK on your local track.After your warm-up mile, skips, butt kicks. high knees and 6 x 30 meter pick-ups.
A gp: ( sub 7′ pace runners): 2 x 100 (100), 2 x 200 (200), 6 x 400 (on 1:30) at sub 5K pace, 1 x 1000 (200) at 5K pace.
B gp: 2 x 100 (100), 4 x 200 (200) , 2 x 400 (200) at 5K pace, 1 x 600 (200) …One of the goals with these workouts is to try and hit the 200 and 400 splits within 1-2 seconds.
6/21/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College (201 Seminary Dr, Strawberry/MV area). I will open chain gate about 8:40 AM so you can park and get in your warm-up. Note that I have the mobility. loaded carries and strength work for those who are not running.
LMK by Friday if you will be joining in for group workout. So far: AJ, Denise, Judi, Tom, Kevin,
It was a perfect morning for the 114th DIPSEA RACE las Sunday with foggy and cool conditions. I volunteered to help control traffic and runners with a number of others on the stretch from the bottom of the Windy Gap stairs to the mailboxes at Suicide Hill. I managed to see a number from out workout groups: Judi, Pam, Teresa, Tom, AJ, and a good number of Tamalpan Runners. Congrats to you for meeting the challenge. I’ve always found it to be a “love-hate thing” running the Dipsea: you want to tackle it, but you know you’ll feel the effort and stress in the legs! Take time off until Saturday workout, of course!.
Judi on the road down to Muir Woods while it’s still not crowdedPam also on the same downhill stretch. I missed catching others from our group: became more congested.
UPDATE on Saturday HR/XT : We will be in LOT “C” for the Saturday workout.
TADEJ POGACAR, the multiple TOUR DE FRANCE winner has two remarkable physiological features that put him in the super athlete category. 1) He has a VO2 Max 89.3 ml/kg which is a measure of one’s ability to take in oxygen while accounting for bodyweight. Steve Prefontaine and Bill Rogers were 85 ml/kg; Frank Shorter 72 ml/kg for comparison. The average male is 45-55 ml/kg with the average for women being somewhat lower due to sex differences, though there is a great deal of overlap with trained men and women athletes. 2) POGACAR also has the ability to dissipate lactic acid build-up within 3-5 minutes vs about 20 minutes for most athletes – a very large advantage! Look for him in this year’s TDF.
6/10/25 TUESDAY. TEMPO run pieces. After the warm-up run, increase the pace to a 10K effort level to simulate the non-stop race conditions.
10′ Tempo (2′ easy running) – (10′ tempo – then run to finish off the workout.
6/11/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises, then 4 x 12 KB Swing reps prior to the Circuit.
HIGH and full range KB Sumo Deadlifts
Right, DB Sweep & Reach / Right Mobile Hip Hurdles
Left DB Sweep & Reach / Left Mobile Hip Hurdles
Incline Push-Ups
Elevated x 6 R/L Bent Leg Hip Bridges/ Slam Ball Hip Bridges
Wipers
X 5 R/L Kneeling Press/ X 12 DGB Jacks x 12
Right Land Mine Single Leg Romanian Deadlifts / Left Line Single Leg Romanian Deadlifts
Lateral Bar Dips / 21’s with weighted bar, and more.
Finisher: 3 x 3-4 reps with good rest between sets.
6/12/25 THURSDAY. SPEED-WORK at your local track…(those who ran Dipsea should run at half pace: you’re recovering). After the mile warm-up, do the drills plus 6 x 30 meter quick step pick-ups.
A gp: 2 x 100 (100), 2 x 200 (200) – 2 x 400 (on 90″) – 1 x 600 (200) -400 (200) – 200 (200)
6/14/25 SATURDAY. HR/XT/MOBILITY/SPRITS/LOADED CARRIES. 9 am. At the Olivett Seminary in LOT C. Take Seminary Exit, and work your way to the East side of the freeway and go to 201 Seminary Drive, MV/Strawberry area); then up the entry road by big sign, “Olivet Seminary” to Lot C. I’ll arrive about 8:40 am to open the chain gate so you can park and get in a warm-up run and mobility work.
Again LMK Th or Friday if you will be joining in on the workout! So far showing up: Tom, Elizabeth, Kevin, Carol, Zarah, Denise
Taper week for those running Dipsea; no adding any major workouts because the “hay is in the barn ” with just a last crisp short speed-work on Thursday. I’ll be working on the road down to Muir Woods either between Windy Gap stairs or directing runners to the Dipsea trail by the mailboxes
Taking a pause to reflect:
This week marks what significant day in US and world history? The date of June 6, 1944, or D-Day, marks the day the Allied Forces landed on the beaches of Normandy, France; the largest seaborne invasion in history – 81 years ago. The “D” stands for “day” ůwhich changed because of weather (was poor leading up to the day). It is remarkable that the date for the invasion with 5,000 ships with 150,000 men and location could be kept a secret for the year leading up to D-Day?
After WWII the French honored the 4,400 plus American and Allied killed in that invasion with the cemetery and memorial built on the coast at Normandy. Sandy made a point to visit Normandy several years ago during the year of the Women’s World Cup in Paris: it left a very moving impression on her – to this date. The French left the landing craft, and blockades on the beaches still visible 80 years later. It was difficult to see all those white crosses stretch out over the cemetery grassy expanse and not be a bit overcome. Sandy became more interested in the documentaries and historical movies after she returned. One example is the series by Spielberg and Tom Hanks, “The Band of Brothers” on Netflix which covered the Pacific Theater and European campaigns featuring interviews of those who survives those two plus long years. The War is kept alive in the Netherlands and other countries where you see the cemeteries, old tanks, and damage the war has inflicted on the land; different than in the U.S.. The constant reminders are there throughout Europe in contrast to the U.S..My two teen-age grandsons have little knowledge of WWII and that their grandfather survived seventeen submarine patrols. WWII for their generation is an event that happened 81 years ago and is in the history books.
6/3/25 TUESDAY. TEMPO pieces over flat to undulating dirt or paved terrain to acclimate the body to sustained high, but controlled aerobic effort ranging form 10K to ten mile race pace.
8′ Tempo (1′ easy run) – 8′ tempo (1′ easy) – 5′ tempo and run to finish of workout.
6/4/25 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/KB SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Upon arriving use the light resistance bands to go through your Shoulder Complex mobility warm-up. Then we do a group 5 x12 KB swings prior to the Circuit.
Extra High Deficit KB Sumo Deadlift
Right, Side Plank DB Sweep & Reach / Right Hurdle Hip Lifts
Left, Side Plank DB Sweep & Reach . Left, Hurdle Hip Lifts
Incline Push-Ups
Bench Elevated Hip Bridges
Wipers
R/L 2 x 10″ DB/KB Split Squat Hold
DGB Sit-Up & Reach
R/L X 5 KB Clean & Press
Landmine X6 Left SLDL / X6 Right SLDL
Weighted Bar 21’s / X10 R/L 1 Arm Grip Plate Marches
X 6 R/L 1- Arm Swings / Figure 8’s
DBL KB Waiters Carry / KB Rack Carry
Deadlifts 3 x 3-4 reps
6/5/25 SPEED-WORK at your local track. Those running Dipsea will do a low volume, but crisp workout; a regular workout is also posted.After the warm-up mile, 6 x 30 meter quick cadence pick-ups, butt kicks, etc. After today either take Friday or Saturday off. Do steady paced two miler on one of those two days. The legs should have no residual fatigue.
Dipsea runners. A gp: 2 x 100 (100) , 6 x 400 (200)
B gp: 2 x 100 (100) – 4 x 200 (200)
Those not running Dipsea. A gp: Three rounds of: (600 – (200) -400 (on3′) – 200 (200).
B gp: Two rounds: (400 (on 3′) – 200 (200) – 2 x 150 (50))
6/6/25 FRIDAY Group Bicycle ride. time and place tba.
6/7/25 SATURDAY. HR/XT/SWINGS/ SPRINTS/LOADED CARRIES/KB CLEAN & PRESS/DEADLIFTS. 9 AM. Half in Lot C of Olivet Seminary college, 201 Seminary Drive, MV/Strawberry area. I’ll open the chain gate about 8:40 am to set up the exercise stations while you warm-up so you can start the exercise series .
KeesTraining 