Hi Folks,

updated 4/8/20: Speed work for Thursday. You’ll most likely have to run on a bike path, fire road, or on the streets because the tracks are closed to the public during the epidemic.

4/9/20 THURSDAY ...SPEED-WORK ( by time). After your warm-up mile or so and during your 4-5 mile workout include two rounds of: 3:30′-4′ pickup (about an 800); a 2:20′-3:10′ ( about a 600) and a 1:45-2′ pickup (about a 400).

I’m a bit behind today due to workload of purging and cleanup around here during the remodel. The staying at home advice has me reorganizing and trying to simplify our key items and purging “stuff.” Meanwhile, I try to maintain a regular exercise routine, as I’m sure all of you are sorting out also.

I suggested last week that you establish a regular time for exercise to keep you on track as you juggle working at home and managing the home environment; otherwise, you’ll find it easy to lapse with your routine. .

Breaking up the day. If you find you are working remotely , at a desk all day, I suggest breaking up the day with three brief exercise breaks after you’ve put in your morning session of say, Swings alternated with exercises.

Before noon, after a couple hours of work; get up and do a double KB/DB one minute Farmer Walk plus 10 Swings; about 2 pm a Rack Carry and 10 Swings, and around 4:30 the Waiters Carry plus 10 Swings. You’ll see results with this kind of routine that helps break up your day with movement and productive results building structural integrity – and feeling better. The sessions can be quite short, wake you up, and you’ll find you still make gains. Carry out the daily, or 4-5 days per week program and you’ll find the reps and workload add up; that’s why you keep it conservative and perhaps begin with three to four days per week: you can always add more days and reps. The idea is to be consistent with a conservative amount each day instead of a single big workout that requires days off to recover.

Workouts #15: three rounds

x 15 Swings

x 4 KB R/L Cleans (no press); or DBL KB Cleans if you have them.

x 5 R/L Muay Thai Planks

x 5 R/L Kneeling bottom up press with KB / DB ( press with same arm as forward kneeling leg to simulate the Get Up movement)

Workout #16: “Row to Hell” By Bobby Maximus ..I post the very hard version and a modified one to do on a Concept II erg machine or something similar.

The “Tough” version:

Row 500 meters (rest time is same as time to complete 500); then

Row 400 meters (rest time same as row time)

Row 300 meters

Row 200 meters

Row 100 meters

Modified Version: or your version.

300 meters

200 meters

100 meters

Workout #17: (includes new way to do Rack Carry)

x 20 Swings

x 30″ – 1′ “marching ” in place Waiters Carry w/ KB or DB. (Works shoulder muscles/stability; a simple exercise, but difficult to do while marching)

1′ Plank

x 5 R/L sides first portion of the Get-Up: from lying flat, to elbow, to hand support and back down in sequence. If you can perform with a bit of a challenging weight.

next, why do back training 2:1 or even 3:1 over presses?

Hi Folks,

Updated: 4/4/20 Workouts #13 & #14

Updated: 4/2/20: Track routine, below.

It becomes more difficult to be motivated to adhere to your strength training program during this time of being homebound. But, it helps to set a time to do the workout on say, Wed and Saturdays; just like going to a class. You’ll be able to rotate the workouts that you have on 3 x 5 cards ( more coming today and during the week). And remember, your energy may not be the same to do the session; don’t decide if you bail or cut it short until you’ve gone through the Warm-up exercises efficiently. Get the muscles warm, get you awake and then launch into workout without hurrying, just execute efficiently with the appropriate rests.

Try to work the key muscle groups, legs, back, shoulders and hips. Even if you get in your 50-100 kettlebell swings plus and upper body exercise; you’re on track.

Set your workout schedule to break-up your work day schedule so you safely get fresh air and if you can even do the strength routine outdoors as we do with the Wednesday and Saturday groups. Yes, that means exercising daily, even it is a run or walk: CONSISTENCY builds compliance, motivation and keeps you on track. Yep, sometimes you don’t feel like getting up and executing: just do it, even it is modified!

Did you know Dr. Fauci (sp?) puts in 19 hour days, but still runs 3.5 miles per day! If he gets it in, we all can do it, no?

4/2/20 THURSDAY 8 am TRACK workout on track? or do on bike path by time. after warm-up run, 2 x 100 (100), 2 x 150 (50) , 1 x 400 (2:30), 8-10 x 200 (or do by time with 45″ – 52″ pickups. Allow adequate recovery and spread out the pickups during the run. Don’t run too fast; just getting in good leg turnover so you don’t lose that.

I mentioned before ( it is good to refer to previous weeks postings), your week may consist of TuThSunday for endurance and MWF for even abbreviated strength work.

Workout #10: 3 Rounds

x 25 Jumping Jacks

x 15 Swings

x 6 Pushups

x 3 R/L Single or double KB Cleans & Front Squats

x 5 Double KB/DB “Thrusters”

x 12 Leg Raises (keep low back to floor; bend at knees if needed)

Workout #11: 3-4 Rounds:

x 15 Swings

x 5 R/L DB Plank Row for rounds #1 and #3;

R/L KB Floor Press x 5 ( lying on back, upper arm on floor, shoulder blades down. While holding KB press up and then down i.e., a 1-arm bench press

x 5 R/L Reverse Lunge to step-up (if possible on low step or box)

x 10 DB/DGB or any ball for Sit-up & Reach

Workout #12: “200 in 20” 10-20 rounds ( use common sense)

No equipment required; only a good drive. (By Bobby Maximus, trainer at the famous Gym Jones in Utah where the actors in the movie “300” were whipped into shape). They tended to put them through over-the-top workouts. Only need a good push!

x 10 Pushups

x 10 x Situps

x 10 Air Squats.…( if too many squats, alternate with Jumping Jacks)

Workout #13: (legs, back, abs, shoulder/arms). 4 Rounds

x 5 Goblet Squats

x 15 Swings

x 10 Sit-ups & Reach L/ R Side leg Raises (1 & 3 Sit-ups & Reach; 2 & 4 Side Leg Raises)

Workout #14:

x 10 Swings

x 4 Top Half Get – Up, R//l with KB or DB. Start standing while holding KB in left hand overhead; step back reverse lunge with left leg to kneeling & back x 4; repeats with right arm & leg.

x 5 Inverted Row or 1- arm KB/DB rows ( like sawing wood)

Hi Folks,

Updated on 3/27/20: Regarding Cleans, vs Cleans & Presses; see note with Workout #5. Separating the two exercises will be more productive.

updated 3/25/20: Another benefit of Swings for the back, Workouts #8, #9

3/26/26 THURSDAY 8 am TRACK type workout.

4 x 200 (200), 4 x 400 (3′), 800 (200), 1000 (200) ,

OR, keep with last Thursday’s workout ( I posted this late)

Hope you are able to get outside to run or cycle with proper social distance and enjoy the fresh air! Gives a boost for mental health, no doubt! A bit behind today as we keep ahead of the remodel work here, but plan to give you more strength workouts you can follow Wednesdays and Saturdays. You should have a few from last week’s post you can put on 3 x 5 or 4 x 6 inch cards to keep handy.

You can emphasize your runs on TuThSat/Sun or whatever your schedule permits. I would emphasize the daily workouts alternating strength and endurance activity without overdoing any one day, i.e. come away feeling you could have done half of the workout again. You should feeling refreshed, not overly tired ,or burned out; need to system strong against this virus.

I’d keep Tuesdays for any Tempo/longer reps workout which can be done by time ( I think the tracks are closed to the public at COM). After the warm-up run you’ll vary the time interval from 3-8 minute repeats, 3-4 times during a workout ranging from 5K effort level for the shorter time periods, to 10K and half marathon pace for the efforts 5 minutes and longer. Thursdays are more for the shorter intervals ranging 40″-2′ in length with more emphasis on leg turnover. After the runs go through your stretching and foam rolling to keep the leg “equipment” in good shape.

Warm-up: can be abbreviated version: with x 10 Free Squats, x 5 R/L Lunge Torso rotations, Hip Bridges x 5, each direction Halos x 5, Shoulder strap shoulder dislocates, x 10 Mtn Climbers ( 20 reps total):

Getting in 4-7 days per week of 50-100 Swings in sets of 10-15 reps is very beneficial if you find you are not getting in other exercises to complement the swings. Gradually add, for example pushups after 2,3,4, and gradually 5 set of swings; ease into it. It’s being consistent 3-5 days per week with a volume that works for you that counts.

In addition to the workouts I posted for last Wed/Friday/Saturday; Workout #5:

Three Rounds of:

x 25 Jumping Jacks

x 5 Goblets

x 20 Swings

x 1 minute Rack Walk w/ one KB at a time, or two kettlebells (many of you may have only one kettlebell for each weight; that’s fine)

x 4 R/L KB Clean & Press (a note regarding Cleans and Clean & Press: May want to separate out doing Cleans ( to Rack position) vs Clean & Press because you are likely to use more weight for Cleans only; do the C & Press with a lighter weight to avoid straining shoulder and arm.

May be better to do first round with a heavier kettlebell clean only to build leg, hip and pulling strength; the second round do lighter more manageable clean & press – or only presses with each arm . For example, I can Clean a 70# kettlebell, but manage only a 53# for Clean & Press. So I’ll focus using heavier weight for Cleans only and use a safer, lighter weight for Clean & Press.

Workout #6:

x 10 Swings

x 5 1-Arm KB/DB alternating, or DBL KB/DB Front Squats

x 5 Froggers ( half burpees: kick out legs back and back to frog sit)

x 5 R/L KB or DB 1-arm rows (can do without having to kneel on a bench as demonstrated in the You Tube video I forwarded to you).

Workout #7:

X 15 Swings

X Clean & Press ( 1,2,3 method)

X 8 R/L DB or KB Thrusters or do lateral bar dips w/ broomstick or PVC pipe

Rnd 1: 1′ Rack Carry with single or DBL KB/DB; Rnd 2: 1′ Farmer Carry

Rnd 1: x 15 DB Situp & Reach; Rnd 2: DB Plank Row R/L x 6

A note about SWINGS. Why repetitions are important for back health?

Professor Stuart McGill, Ph.D., the number-one authority on spine biomechanics in the world, concluded that back muscular endurance reduces the odds of back problems over back strength ( Luoto et.al 1995). That’s why doing regular “ high rep kettlebell swings develop back extensors endurance.

A daily or 4-5 days per week routine of swings is key for maintaining posterior side strength. Yes, you do have to learn proper swing technique and then practice the move; not simply “working out.” Practice with sets of 5, 10, or 20 reps, avoiding fatigue and burn but executing a powerful swing emphasizing proper breathing and proper tension with the abs, butt, legs and hips. Many sets of swings also develops fitness.

Workout #8: Interval- HIT workout. Involves running down your street ( I see two guys doing pickups up and down our street along with their weight training). 4-5 Rounds of:

X 10 Swings / Short pickup run rep for 15″ ; then jog back

X 10 Swings / Long pickup run rep for 1′ as out/back or loop

Workout #9: Row – Squat – Pushups Pyramid

Row 100 meters – x 5 Goblet Squats – x 4 Pushups

Row 200 meters – x 1-arm KB Front Squats x 5 Pushups

Row 300 meters – x 15 Free Squats x 6 Pushups

Row 200 meters – 10 KB Sumo Deadlifts x 7 pushups

Row 100 meters – x 5 KB/DB Thrusters x 8 pushups

Hi Folks,

Updated on 3/21/20: More workouts posted #3 & #4; more to come next week.

Update on 3/18/20: I am cancelling the Saturday HR/XT workout due to needing to be smart about spreading the CoronaVirus.

Here’s an item of interest for detecting the spread of Corona Virus. The KINSA HEALTH web-connected thermometer: it tracks the spread of fever in real time! By tracking fevers ( started with just the flu) in every zip code (they have more than a million data points out in the country) and were selling 10,000 thermometers per day; now they are out of them! But what a tool to have in real time and replaces the cumbersome, slow data gathering of people going to mobile testing units. They have to test, gather, make up a report and send to the CDC; the Kinsa units do fever testing in real time. It checks fevers at least three days running in time so it isn’t mistaken for a cold. This data is extremely helpful to predict the spread of C-virus; better than any tool out there now. A 21st century tool! Very interesting.

BUT, the problem for Kinsa to share data with CDC is that CDC can take over and own the data! This should not be so.

Update on 3/17/20: Wed workout at home. Thought I’d post a workout for the Wednesday group with routines you are familiar with. It’s the once per week longer routine, but take breaks during the workout. Then on Monday and Friday I’ll have you do a different routine ( see below); you should be able to go through them efficiently. You can emphasize endurance activity (cycling, running, hiking, Mtn biking) on TuThSatSun to balance out your exercise program.

You can carry out shorter workouts: it’s the consistency that is important. Simply getting in sets of 10, 15, or 20 Swings on the minute (OTM); one Get Up on each side, and 2 x 5 Goblet Squats is a solid routine. A number of you have the very short daily workouts on 3 x 5 cards; time to pull those out. Once sample below Option #2.

Warren just let me know that he will CLOSE the Madison Av Gym Workouts until April. I will keep you updated; meanwhile you can get in your own short routines to keep the base going.

Other outlet – endurance: One benefit with going hiking or cycling ( at a social distance, of course), is that you get sunshine ( heat kills the virus) and raise your body temperature to help tackle any virus. Note, that with hot temperatures in Mexico (90 degrees) they have very little Corona virus affecting the population.

3/18/20 WEDNESDAY 8am Workouts are cancelled for a while at the gym due to the Corona Virus, so let’s look at an expansion of the “100 Swings/XT Routine”.

x 10 Swings – L. Lunge Torso Rotations;

x 10 Swings – R. Lunge Torso Rotations

x 10 Swings – x 5 Goblet Squats

x 10 Swings – x 10 Mtn Climbers ( 20 reps total)

x 10 Swings — x 10 Pushups

x 10 Swings – Shiko dachi

x 10 Swings – x 5 Burpees

x 10 Swings – L. Side Plank sweep & reach w/full water bottle or light wt

x 10 Swings – R. Side Plank sweep & reach w/full water bottle or light wt

x 10 Swings – x 5 O’Head broom stick, PVC pipe or staff squats

x 5 heavy Swings – x 6 R. heavy 1- arm KB/DB Row in forward stance or kneeling on bench

x 5 heavy Swings – x 6 L. heavy 1- arm KB/DB Row in forward stance or kneeling on bench

x 5 heavy Swings – Figure 8’s

x 5 heavy Swings – Burpees

3/19/20 THURSDAY 8 am TRACK at COM ( weather should be good). After the warm-up mile, get in 6x 20 meters the 2x 100 (100),

2 X 200 (200), 8 X 400 (on 1 x 800….See how your strength fares after running the 400’s; it will be a good indicator how your fitness is coming along.

3/20/20: FRIDAY.…Another strength training workout; can be shorter:

x 20 Swings – L. Suitcase Carry ( 1-arm w/KB/DB) for 30″-1′; then switch to R.

x 20 Swings – L. Rack Carry ( 1-arm) for 30″-1′; then switch to R. arm.

x 20 Swings – DB or DGB Sit Up & Reach x 12-20 reps; or 1′ Plank.

x 20 Swings – L. Waiters KB/DB Carry 30″-1′; R. Waiters Carry

x 20 Swings – L. 1-arm Deadlifts x 8; R. 1-arm DL x 8. Use good flat back form; you’re using one hand on the KB, start with the arm locked straight ( no ” play” in it); tense the lats ( your “brace” for the torso, i.e., solid as a cylinder of steel. Shoulders, head and legs move as a unit; nothing disjointed.

If you can do the workout outside or in the nice roomy garage: keeps it moving and you get fresh air. “They” have found that compliance is better if you train outdoors for many exercise enthusiasts.

1-Arm Rack Carry: Keep the upper arm close to your lats for support.

WORKOUT Option #2: Clean & Press as a stand alone exercise :

How to do it: x 1 rep with left arm, x 1 on right side; x 2 on left; x 2 on right; x 3 on left, x 3 on right side. Can repeat for 2-3 rounds. That’s it. Do with “Easy Strength”, i.e., no straining; that’s why you’re not doing over 3 reps for anyone set: avoids shaky fatigue, emphasizes good form and encourages using a solid weight.

The Clean & Press is a “complex exercise” which means it works multiple muscle groups and is therefore, more productive than isolation exercise choices; works the : legs, hips, back, shoulders, arms and core.

3/21/20 SATURDAY 8 am WORKOUT IS CANCELLED! HILL REPEATS/XT/SPRINTS/LOADED CARRIES. Held at Olivet College off Seminary Drive. Arrive about 7:40, park along Seminary Drive near the entrance road to the college; get in your warm-up run and meet up where the exercise stations are set up.

Workout #3: 4 rounds of:

Goblet Squats x 5

Swings x 15

rnds 1 & 3 Wipers or Sit ups x 12; rnds 2 & 4: R/L side leg raises

L/R Clean & Press x 4

WORKOUT #4:

A. X 10 Swings

X5 KB/DB Right Reverse Lunge to O’Head Press ( “Stand w/ DB at side in Right hand. Step R. foot back putting toes on the floor, ben at your knees and hips until left thigh is parallel to the floor. Press KB/DB overhead; reverse movement back to start. That’s one rep, do five ; then switch sides.

X 5 Left Reverse Lunge to Overhead press.

X 5 Inverted Row or 1-arm R/L KB/DB rows ( like sawing wood kneeling on bench or in forward stance with opposite hand bracing against something.

B. X 15 Swings

x 4 Right Reverse Lunge to Overhead Press

X 4 Left Reverse Lunge to Overhead Press

X 5 R/L Kneeling KB Bottom up press or DB press

C. X 20 Swings

X 3 Right Reverse Lunge Overhead Press

X 3 Left Reverse Lunge to Overhead Press

One minute Plank

Hi Folks,

update on 3/13/20: The only thing worse than having Dipsea race cancelled is having to CANCEL my Saturday, March 14th, Saturday Hill Repeats/XTraining workout. Looks like cold rain, wind, snow and more from 6 am on, so I will not be holding the workout because a number of people will likely bail on it when we have inclement weather – and there is a TCRS race the next day.

Having problems during remodel with the wi-fi being turned on and off; finally got it going and will do a brief post and continue later with more information after the workers leave for the day. I hope to put up more information about aging and training and the reason for including resistance work along with your running, cycling, hiking or any other endurance training.

3/11/20 WEDNESDAY 8 am MADISON AV GYM WORKOUT with Kees at Warren’s. We’ll have the “100 Swings/Mobility” routine, two rounds of the circuit and finish with deadlifts and foam roller work.

3/12/20 THURSDAY 8 am TRACK at COM . You continue to build up to the 3M of speed work to prepare for Spring events: half marathons, triathlons, Dipsea and other build -up trail runs. After the 1M warm-up run, 6 x 20 meter pickups, 2 x 100 (100), 2 x 200 (200) then:

2 x 1000 (200), 2 x 600 (200), 2 x 400 (on 2:30 or 3′).. Start the 1000’s at 5M pace, 600’s at 5K pace, 400’s at under 5K pace.

3/14/20 SATURDAY 8 am is CANCELLED due to incoming rain and wind, sleet and cold. HR/XT/Sprints/Loaded Carries/Swings/deadlifts.

Hi Folks,

Update on Friday, 3/6/20: We may have lingering drizzle Saturday morning for our workout, but it should be moving out of the area by mid-morning. So we’ll have our session in the morning.

Three of our group drove up to Napa and rode bikes on the NAPA MARATHON course ( Silverado Trail) on the one day there are no cars on the road! Perfect for training and cheering on the runners. I did see some Tamalpa runners: TR Parker who placed 36th and 3rd in 40+ with a 2:54:18; Verity Breen, 53 who won her division 3:04:31 Chip time/ 3:07:11 gun time and Linda Munk, 55 in 4:19:24 for 16th in division. I’m sure there were more we missed. Cool weather that morning, good for running and then, lucky for the runners, the tailwind breeze came up late morning. Ryan Smith, 40 won first overall in 2:27:47 – a masters runner! Anne Theisen of Mazama won the women’s field in 2:52:58. The marathon is limited to about 2000 runners along with the relatively new Half Marathon which had 20016 finishers; both races were sold out! Bolota Asmerson, 41 won in 67:09 and Jessica Smith took the women’s field in 1:17;34.

3/4/20 WEDNESDAY 8 am MADISON AV GYM WORKOUT with Kees at Warren’s. Do our 100 Swings /mobility routine, Circuit and finish with Deadlifts

Circuit: Dbl KB Sumo Deadlift / PVC pipe Overhead Squats, Hang/ Pec stretch, Wipers / Inverted Row, L. Reverse Lunge to Step-Up, R. Reverse Lunge to Step-Upd, L. light DB “sweep and reach”, R. light DB “sweep and reach” , DBL KB Clean & Press, Lateral Weighted Bar Dips.

3/5/20 THURSDAY 8 am TRACK at COM. Do warm-up mile, skips/butt kicks, 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 400 (then on the 3rd minute go into:

Two rounds of: (1000 (200) @ 10K race pace, 600 (200) @ 5K GP, 200 (200) @ mile pace)…..

speed-work for upcoming Olympic distance triathlon, 10K, and keeping leg speed for Dipsea to counter the slow legs you get from running hills slowly. For now, keep it aerobic, i.e., no overstraining and “comfortably stressed” with the longer intervals; with the 200’s you’re developing fast legs.

3/7/20 SATURDAY 8 am (The workout will be held) HILL REPEATS/XT/LOADED CARRIES/SHORT & LONG SPRINTS. At Olivet Seminary College off Seminary Dive. Get in your warm-up run, then at exercise station area, get in mobility work for shoulders. At the end of the workout you are adding in tire pulls and trap bar deadlifts.

Let’s see how the weather prediction looks for Saturday morning. I’ll post Friday night. sdds

Hi Folks,

WIN A MEAL: Saturday, 2/29/20 are the USA Olympic Marathon Trials held in Atlanta, Georgia. Let’s have a bit of fun with this members of my workout groups emailing me your top predictions by 8 pm Friday night for the top three men and women who will be on the USA team and win breakfast at Bogie’s on Fourth street in San Rafael. I had few takers on picking the men and women top three winners who would make up the team for the USA. My two “likely” winners and one a bit of a long shot:

WOMEN: Sally Kipyego, Emily Sisson, Aliphine Tulianuck; other two likely Jordan Hasay, Sara Hall

MEN: Galen Rupp, Jared Ward, Scott Fauble; other two likely to make it are Leonard Korir, Chris Derrick.

I did do a good job of at least selecting three out of 6 correctly and won a Thai dinner.

• Napa Marathon and half marathon are on Sunday, 3/1/20; both are sold out! Some of us are planning to cycle on the Silverado course because it is the one day of the year no cars are on the road for several hours. The races start at 7 & 7:30 am so I suggest an early start because I think they open the road to cars about noon or earlier starting from the Calistoga end. The
• course turns off Silverado at about mile 23 to work its way to finish at Vintage High School.

He’s officially 80 years young now! You’re the man, Hans!

2/26/20 WEDNESDAY 8 am MADISON AV GYM workout at Warren’s with Kees. Warm-up 100 Swings/mobility exercises, the Circuit and finish with deadlifts

2/27/20 THURSDAY 8 am TRACK at COM. The buildup continues to 3 miles of speed work as Dipsea season prep is in full swing prior to getting on the course. After the warm-up, 6 x 20 meter pickups with fast cadence; 2 x 100 (100):

4 x 800 (200 easy, but keep the jog going after you complete each 800), 2 x 400 (on 3′) at faster than 5K race pace. Think of it as 800 meter Tempos: “comfortably stressed” and under control.

2/29/20 SATURDAY 8 am. SATURDAY HILL REPEATS/XT/LOADED CARRIES/SPRINGS/TIRE PULLS. Meet at Olivet Seminary College off Seminary Drive about 7:30 and park along Seminary Drive; do warm-up run so you’re ready to go by 8 am. Those not running Dipsea still have appropriate workout with the group and can put the emphasis on fewer hills, more pickups and loaded carries. Those not running can do the loaded carries for strong structural base: something productive for everyone. LMK if you are attending.

joining in: Kathleen, Joe, Judi, Amanda, Elizabeth, Tom, Peter E, Sabine, Peter, Lisa L, Chris, Jill N, Donna,

RESULTS: A new Women’s WR half marathon was set at the RAK Half Marathon. YESHANEH ABABEL ran a 64:31, beating out Brigid Kosgei, the WR holder in the marathon ( 2:14) who also dipped under the previous WR with a 64:49. Folks this is a sub 5 – minute pace half marathon! Remarkable! Some of Ababel’s 5K splits: 15:07-15:11-15:23-15:30 ( 15:32 is 5′ per mile pace). Amazing run. Ababel was second to Kosgei by about 7 minutes at Chicago Marathon; this time she took the win in the half. Eight women ran under 67:00!

The USA OLYMPIC MARATHON TRIALS are coming up on 2/29/20 featuring a wide range of ages among those who qualified. TIERNEY WOFGRAM is only 15 years old and made the cut for qualification running a 2:40:03 ( about 6:05/mile!) at the Twin Cities Marathon. Nothing I’d recommend for such a young person, but she did it and has a talent for long distance running.

There also three older male runners, one is BERNARD LAGAT, 45 who will be looking to participate in his sixth Olympics! He represented Kenya in 2000, 2004; the rest for the USA. He has the second fastest 1500 meter time ( 3:26:34) , ran in five Olympics, won two medals and was second in the top five. He ran as a pacer for Eliud Kipchoge when he ran under two hours.In preparation for the 2/29/20 he took in six weeks of training in Kenya after 1-1-20. He ran a 2:12:40 in the Gold Coast Marathon. in Australia. He focused on hill training while in Kenya. The Atlanta course has 1389 feet of climbing and 1382 feet of descent you can see this will take a strength – and fast runner.

How to qualify to enter the USA Olympic Marathon Trials in Atlanta: To qualify for the 2020 event you have to have run on a USATF certified course between 9/1/17 – 1 /19/20; for the women 9/1/18 – 1/18/20.

For the marathon “A” standard for men is 2:15:00 ( you get your transport to the Trials). The “B” standard is 2:19:00 or better. One of our local runners, Jake Schmitt, ran a 2:18 to punch his ticket to the Trials! For the women: “A” standard: 2:37:00 or better, “B” standard 2:45:00 or better. For the half marathon women need a 1:130 or better.

The event will be shown on TV on NBC on 2/29/20, noon -3 pm ET. The races run start at 9 am for men and 9:13 for the women.

The web site: LetsRun.com has been profiling about 17 men and women who have qualified; these are Hoka One athletes who have made the cut. I think you’ll find it interesting to read about such a diverse group of runners who have made it to Atlanta. It will be more meaningful when you see them in the race on Saturday on NBC SPorts.

Hi Folks,

Updated 11/21/20: Hill Repeats/ XTraining/ Sprints/ Loaded Carries are on for Saturday! Lisa L, Sabine M, Peter, Kathleen H, Amanda, M, Pam, Elizabeth, Tom, and more. See you in the am!

We have a clear week ahead which signals that we are now in a drought period. Scary times – again. But at the same time it’s a perfect week to launch your Dipsea and Spring marathon training; can’t use poor weather as an excuse. During January, February and March I suggest getting in consistent training; rather than waiting until later April and cramming in too much hilly running within a short time period.

Run long (10-13 miles, depending on your base) once per week over hilly terrain. The goal here it s to build endurance and be able to run the 7.1 miles with a strong effort and not fade towards the end. Once per week get in a track workout to develop fitness, and maintain good leg turnover. I will continue to hold a solid Saturday workoutThen for supplemental training during the first quarter get in the key Loaded Carries ( Farmer Carry, Rack Carry and Waiter’s Carry) plus the deadlift to build a strong body structure and strength to handle the Dipsea course terrain and minimize setbacks. I hold the Saturday hill repeats, sprints and Loaded Carries on the Olivett College entry road area of the college off Seminary Drive: I put it all into one workout except no long run here.

Develop the endurance, strength and hill strength and bring that to specific Dipsea practice from late April through May. You’ll most likely achieve hitting a personal best (PB) time. Build the solid foundation now so you can handle the impact of the Dipsea course when you focus on it during later April to race day.

2/19/20 WEDNESDAY 8 am. MADISON AV GYM workout with Kees at Warren’s.

2/20/20 THURSDAY 8 am. TRACK at COM. Get in your warm-up run, 6 x 20 meter pick ups; then we switch this week to 400’s before continuing with 800’s, 1000’s and 1200’s as many of you build up for Dipsea, a half marathon or marathon.

2 x 200 (200), 10 x 400 ( on 2:30 or 3′)

2/22/20 SATURDAY 8 am ( workout is ON!) HILL REPEATS/Cross Training/Sprints/Loaded Carries. At Olivett College off Seminary Drive. (Let me MK if you will be joining in on the workout at coachkeest@yahoo.com) . Park by the entry road to the College along Seminary Drive and get in a brief warm-up run prior to starting the 8 am workout.

Hi Folks,

Updated on 2/14/20: Saturday Hill Repeats/ Cross Training are a go; see you in the morning. Lisa, Judi, Kevin, Elizabeth, Tom and others coming.

I took in all day Kettlebell training course from 8-5 on Saturday in Mtn View. Yes, I’m sore but was worth getting the detailed tips on technique, form and how to get strong. The clinic was led by a very dynamic and exuberant Italian Strong First Team leader, Analisa Naldi along with seven other certified assistants. Nothing like exchanging information and getting help from knowledgeable instructors. All the staff could handle 60# kettlebells Swings with control, snap and power and full control with the slow deliberate movements while under high tension. Learned some good tips on how to do the swings more efficiently that we’ll go over on Wednesday.

These kind of courses are worth the expense; one will be busy for a good year working on their kettlebell training tips and technique points. The Deadlift, Swings, One – Arm Swings, Turkish Get Ups, Goblet Squats and Presses are tools for “general preparedness” for all sports and fitness; especially core. It was fun to see that the thirty-six members of our group, a number there for their first exposure to kettlebell training, execute all the above lifts by the end of the day.

2/11/20 TUESDAY – GG BRIDGE HILL REPEATS. ( cancelling workout because only two could make it. )

2/12/20 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 swings warm-up routine and work on new tips to make them better; then the Circuit with a pause to learn how to clean the kettlebell prior to pressing avoiding a wrist slap; we’ll finish with deadlifts.

2/13/20 THURSDAY 8 am TRACK at COM. After your brief warm-up run, 6 x 20 meter quick cadence pick ups, 2 x 100 (100):

2 x 200 (200), 2 x 400 (200 or on 3′), 4 x 800 (200 easy jog, but keep it moving and roll into the next 800).

2/15/20 SATURDAY 8 am HILL REPEATS/LIFTS/SPRINTS/LOADED CARRIES/DEADLIFTS. Workout is a go for today!

At Olivet Seminary College, Seminary Drive. Park along Seminary Dr. by the entry road, do your warm-up run then jog up the entry road to where I have the equipment set up. There will be the workout for those who want to combine hill work, flat runs, lifts and loaded carries, or simply do the lifts and carries without any running; options for all. Weather should be good and we’ll have more daylight earlier in the morning.

Hi Folks,

A clear week ahead for training! I will not be holding the Saturday Hill Repeats this week; I’ll be attending an all day clinic in Mtn View. Then helping out with the COUPLES RELAY on Sunday, 2/9/20 at Larkspur Landing area ( next to the theater and SMART station). Runners will be running out/back through the tunnel. See TamalpaRunners.org for more info and reg forms.

2/4/20 TUESDAY 8:45 Hill Repeats by GG Bridge area -CANCELLED, but others can make it possibly next week, so we’ll see if we have several coming..NOTE that next Monday we’re having some remodeling done that will go on for sometime so I will be tighter on time next week.

2/5/20 Wednesday 8 am MADISON AV GYM workout with Kees at Warren’s. Warm-up, the 100 Swings and mobility routine; then the Circuit and finishing with Deadlifts.

2/6/20 THURSDAY 8 am TRACK at COM …Ladder workout today. After the warm-up run, 6 x 20 meter pickups, 2 x 100 )100:

200 (200), 400 (on 3′), 600 (200), 1000 (200), 1000 (200), 600 (200), 400 (on 3′) 200 (200). Run the 200’s at mile pace, 400 at under 5K pace, 600 at 5K pace, 1000 at a bit slower than 5K pace.

2/9/20 SUNDAY 9 am COUPLES RELAY 2 x 2 miles. Larkspur Landing’s Country Mart, but race will start by theater. See TamalpaRunners.org for details and reg. Most immediate step to take is finding a running partner! Check out the age divisions which are determined by combined ages of the two runners. See you there! A good run for speed work.