Hi Folks,

Updated 11/21/19: Alternative /optional Saturday HR /XTraining workout for those who need to improve leg speed and strength for their running, triathlon – or general fitness. We’ll have the usual 4 sets of exercises interspersed with 4 sets of 5 hill repeats.

Updated 2:40 pm, 11/18/19: Looks like we meet at 8 am by Discovery Museum parking lot for Hill Repeats at GG Bridge area.

I’ll get this posting started and update later. It will be a regular week except for which day the group wants to do track; Tuesday or Thursdays. I will need feedback for which day is better; one day is better than another for some of you. The turnout has been lower than normal lately and I’m tempted to skip track for the month of December because of time demands on all of you as we hit Holiday Season; let me know if you can make workouts during December. Our family will be away for Thanksgiving week from this Sunday through next Sunday.

11/19/19 TUESDAY 8 am HILL REPEATS by GG Bridge. Meet at Discovery Museum parking lot. LMK if you will be joining in by Monday: we’ll need 5-6 joining in to have a good group workout. So far: Kevin, Denise, Pam, Judi; I’m guessing there will be one more.

11/20/19 WEDNESDAY 8 am. MADISON AV GYM workout with Kees at Warren’s. Alternating reps of 20 swings with mobility exercises; then it’s to the Circuit for two rounds and finish with deadlifts/trap-bar deadlifts.

L. one-arm O’head Squat x 4 reps, R. one-arm O’head Squat x 4 reps, Wipers, L. KB Swing cleans; R. KB Swing Cleans, Weighted Plank, BB “Z” Press, KB Sumo DL, Ball Slam, KB Farmer Carry.

11/21/19 THURSDAY 8 am. TRACK at COM. 8 x 20 meter pickups, then it’s 2 x 100,

200 (200), 2 x 300 (100), 2 x 400 (on 3′), 2 x 300 (100), 200 (200), 2 x 100 (100). After a slight break run a 600 at 5K pace.

11/23/19 SATURDAY 8 am start for HILL REPEATS/SPRINTS / Cross Training. At Olivett College off Seminary Drive. Park along Seminary Drive by College entrance, get in your warm-up run, then go up entry road to where exercise stations are set up. I will be adding a good option for those who need to work on leg speed – “quicker feet” 30 meter pickups and Loaded Carries. (more to come).

Joining in: Elizabeth K, Tom O, Pam J, Alyce, Peter, Shirley, Judi, AJ, Judy S., Jeanie S,

The additional/optional workout for leg speed and strength, or general fitness will be posted on separate white board:

30 Meter pickup run out/back – KB Farmer Carry

30 ” ” ” – KB Rack Carry

30 ” ” ” – x 10-15 KB Swings

30 ” ” ” – KB Waiter Carry

30 ” ” ” – x 10 -15 Swings

30 ” ” ” – X 5 Trap Bar Deadlift

30 ” ” ” – x 10 -15 Swings

30 ” ” ” – DB Farmer Carry

30 ” ” ” – DB Waiter Carry

Hi Folks,

Love the quote from the House hearings: “You can’t promote principled anti-corruption action without pissing off corrupt people, ” by George Kent when he testified before Congress today.

LOOKING AHEAD: 11/30/19 SATURDAY 9 am. 2 Mile TURKEY TROT. S/F by Bolinas Museum at 48 Wharf Rd, Bolinas. Check web site: Bolinasmuseum .org for more details. I will be there to time the event and look forward to seeing some of you participate in this funky, fun event. Baked goods provided at the end. It pays to pre-register if you want to save entry fee money.

Missed seeing some of our group at the Redwood 5K last Sunday; was a good race to establish your running fitness benchmark. A similar race distance ( though 4.5 miles) is coming up in December with the Christmas Relays (12/15). Teams consist of four runners, each running 4.5M around Lake Merced. It will help the Tamalpa Club age/sex division captains to have you commit to the event in advance to make the pre-reg deadlines (we can take advantage of a lower entry fee).

11/12/19 TUESDAY….no GG Bridge Hill Repeats this day; will likely be run the next Tuesday, 11/19/19.

11/13/19 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s.. Warm-up, mobility exercises interspersed with a total of 100 kettlebell swings; two rounds of weight training Circuit, and finish with barbell or hex bar deadlifts.

11/20/19 THURSDAY 8 am TRACK at COM. After warm-up run, 6-8 x 20 meters, 2 x 100 (100):

Two rounds of: (600 (200), 400 (on 3′), 200 (200), 2 x 150 (50)).. 600 at 5K race pace, 400 at a one second faster; 200 and 150’s at mile pace.

11/22/19 SATURDAY 8 am start for HILL REPEATS/Cross Training/ Loaded Carries & sprints, finish with deadlifts. Held at Olivett Seminary College off Seminary Drive. Get in warm-up run and be ready to go where exercise stations are set up at second level. Note: those who are interested in learning the weights; this is a good day to do practice Loaded Carries, learn how to use the kettlebells, how to do trap bar deadlift, and lateral movement resistance band work.

1. “DGB Jacks” x 15, then Mt. Climbers x 15 (30 reps total) / 5 hill repeats
2. L/R Torso Rotations x 8; “Man makers” x 5/ 5 hill repeats
3. DB Burpee & row x 6 ; “Russian Twists” x 8 / 5 Hill repeats
4. DB Thrusters x 10 / 5 Hill Repeats

This is followed by 30 meter pickups before each Loaded Carries, followed by Trap bar ( or Hex Bar) Deadlifts limited to 10 reps or less).

Joining in so far: Lisa L, Shirley D, Judi S,

MINI WORKOUTS if completing an exercise once per day:

1). At home : 3 Rounds of: Barbell Deadlifts or Hex bar Deadlifts 6-4-4-3 and Wipers: 20-15-15-20.

2) In the gym: PVC or barbell O’Head Squats x 5; Erg Row 250 meters ; BB Wipers x 20 (with 75 -95 lbs for women; for men 95# to 135# barbell. When working out solo complete the first round of three exercises, take a pause; then complete the second round, pause; complete the final round. If you have a workout partner or two; even better. The group energy is a plus! I mean, we’re supposed to have fun also.

Hi Folks,

Looks like we’ll have a perfect weather this week for some solid training: take advantage of it, but without overdoing any single day’s workout. I urge consistency without overdoing any one day will produce better results for most fitness enthusiasts.

I’ll need feedback from our group by Monday afternoon for the TUESDAY hill repeats by the GG Bridge. LMK if you will be attending the workout at this beautiful location.

Note that the Thursday TRACK begins at 8 am due to daylight hours change.

11/5/19 TUESDAY 8:30 am GG BRIDGE HILL REPEATS are on. Park in the Discovery Museum parking lot. We’ll do warm-up mile around the Parade Grounds.

We have: Judi, Denise, Kevin, Pam, Gayle, Kathy, Jeanie

11/6/19 WEDNESDAY 8 am start MADISON AV GYM workout with Kees at Warren’s gym.

11/7/19 THURSDAY 8 am. TRACK at COM. Ladder workout. After brief warm-up, 8x 20 meters, 2 x 100 (100:

B gp: 2 x 200 (200), 2 x 400 (3′), 1 x 800 (2′ recovery after finish), 2 x 400 (3′), 2 x 200 (200).

A gp: 400 (2:30), 600 (200), 1000 (200), 600 (200), 400 (2:30), 200 (200)

11/9/19 SATURDAY 8 am start for HILL REPEATS/Cross Training at OLIVET Seminary College off Seminary Drive. Arrive earlier to get in your warm-up run along the Bay. Four exercise stations, 20 hill repeats, loaded carries and flat 30 meter sprints.

Joining in so far: Jeanie, Elizabeth, Tom, Shirley, Judi, Peter, Hans,

11/10/19 SUNDAY 9 am start for TCRS REDWOOD HS 5K. Starting and finishing at Redwood HS the course will go out/back on the bike path that goes through Larkspur. Here’s a perfect opportunity to get in your baseline 5K, or your second 5K to see your improvement. It’s also a perfect distance for threshold workout and gives you a boos in fitness by racing the 3.1 miles. ………I’ll be lead biking; hope to see you there.

Hi Folks,

We will have Wed gym workout, Th Track (but need to start on time so I can make meeting in Walnut Creek late moring, and Saturday Hill Repeats/XTraining are on. the weather looks good from Thursday on.

Looking ahead for run when we want many to show up so we have teams of four: The CHRISTMAS RELAYS on 12/15/19 held at Lake Merced. Teams are by sex and age with some 20 categories offered; so let your Tamalpa Team captains know you want to run with lead time to pre-register so each individual entry can obtain a discount. Don’t wait until the last minute, but you should know by the first week in December if you can run on the Relay; gives the captains time to put together the teams. If a team is short one member, it means the team doesn’t score. Sometimes we have an older category person fill down to a younger age group to complete a team – that’s allowed.

Our club members always end up having a good time with this race held at the north end of Lake Merced in the parking lot. Each runner completes about a 4.5 miles around Lake Merced. I usually do the lead biking to clear the path and alert walkers there’s a race going on.

American ultra runner, CAMILLE HERRON set a new WR for the 24 hour run (on a track, no less) averaging 8:35/mile for 167.8 miles in Albi, France. Remarkable!

Father/son marathon record: Tommy Hughes, 59 and son, Eoin, age 34, ran a new record with a 2:27:52 and 2:31:30 respectively ( Tommy passed his son after 35K) for a 4:59:22 total at the Frankfurt Marathon. That’s not the Father/Son record; that’s held by two-time Olympian for France, Fernand Kolbeck, 43 and son Gerard back in 1987 with a 2:22:54 and 2:23:10 for a 4:46:04 total at the Neuf-Brisach Marathon. They did it again in 1993 with a 4:48:01 total by running 2:24:39 ( at age 49) and 2:23:22 respectively.

I see my picture taken during the Foxy’s Fall 100K ride featuring a boy, age thirteen, who rode the entire 100K – at a good clip. Hope to post it shortly when we posed at 40+ mile lunch stop. I think it is a remarkable effort that a young teenager carried out such a long ride. He does train with his father in the Berkeley hills, so he was ready for a steady pace over a far less hilly terrain in this event.

10/30/19 WEDNESDAY 8 am start for MADISON AV GYM workout which includes a warm-up/mobility routine with 100 kettlebell swings broken up with sets of 20 down; then two rounds of a Circuit; finishing up with stretching.

Circuit: TRX Cossack stretch, Sumo DL, Wipers/Inverted Row, DBL KB Cleans & Squat x 4, R/L Military KB Press, DGB Situp and Reach, DB Plank Row, DGB or Ex Ball Jacks/Wall Ball, DBL Waiters Walk.

10/31/19 THURSDAY 8:30 am start for TRACK at COM. Do brief warm-up run, but be ready to do the workout session on the track at 8:30 am. Run 6-8 20 quick cadence meter pick-ups, 2 x 100 (100); then

B gp: the 8:30 group. Four rounds of : ( (400 (on 3′), 200 (200)); after the four rounds do 1 x 800.

A gp: 7 am group: Two rounds of: (400 (2:30), 200 (200)); 1 round of : 600 (200), 200 (200); two rounds of 400 (on 3′), 200 (200);

11/2/19 SATURDAY 8 am. HILL REPEATS/Cross Training at Olivett Seminary college of Seminary Drive. Park along Seminary Drive, do warm-up run and meet us up one level on entry road where the exercise stations will be set up. Four sets of exercises interspersed with five hill repeats. We finish with Loaded Carries, Trap bar Deadlifts alternated with 30 meter sprints between each carry so you finish the morning with “fast feet”, i.e., Farmer carry/ 30 meter sprint; Rack Carry/30 meter sprint; Waiters Carry/ 30 meter spring; and Trap bar deadlift/30 meter sprint.

LMK by text or email if you are joining in by Friday day so we have a head count.

Mini-Daily Workout sample:

3 Rounds: (x 20 Swings / x 3 Goblet Squats / x 7 Push-Ups)

Gets in a brief workout, but should leave you with energy for the next day’s workout.

Hi Folks,

I enjoyed riding the Foxy’s Fall Century ( I did the 100K, not 100 mile) in the Davis and surrounding area with all its walnut groves, ranches and the greener sections by the mountain range to the West. I was especially impressed by a young 13 year old rider and his father who I met 30 miles into the ride; they were cruising a good 13-17 mph so we rode together for a good portion of the course. It’s fun to see such an enthusiastic young rider take up the sport – and that he’s developed such a solid endurance base.

Looks like we have a warm week ahead of us, so training will be pleasant.

10/24/19 WEDNESDAY 8am start. MADISON AV GYM workout with Kees at Warren’s. Warm-up, “100 Swings/Mobility routine”, Circuit, Deadlifts.

10/25/19 THURSDAY 8:30 am start. TRACK at COM. Get in your short warm-up run and be ready at 8:30 for the 8 x 20 meters, 2 x 100 (100): We’ll change it up this week with relay format for the 400’s which can be done in twos and threes; while one pair runs their 400, the other one or two runners take their turn after the first pair tags off. So the pair that finished the 400 get to rest the time it takes the others to run their 400.

2 x 200 (200); 3 x 400 in relay format followed by a brief rest then; 4 x 400 again in relay format…should be fun!

10/27/19 SATURDAY 8 am start for HILL REPEATS/CROSS TRAINING at Olivet Seminary, off Seminary Rd. Arrive prior to the start, park along Seminary Rd; then after the warm-up go up to the first level of the college where we have the exercise stations.

joining in: Shirley, Andy, Paula V, Hunter, Hans, Judi, Elizabeth, Tom,

TRAINING: mini- workout

Double kettlebell (or dumbbells) front squats 8-5-5-5reps alternated with Lat Pulldowns or inverted rows or pull-ups assist machine for 8-5-5-5 reps. Not too long and allows for kettlebell swings and Turkish Get Ups the next day.

Hi Folks,

TUESDAY (10/15/19), I will be at UCSF at 8 am with client at their PT facility, so no workout planned.

I am 90% sure I’ll be away SATURDAY, (10/19/19) and will not have Saturday Hill Repeats/Cross Training. If it changes during the next couple of days I will revise plans.

What a weekend of records in the running and triathlon worlds! If you get a chance see the YouTube clip on Eluid Kipchoge’s and his historical sub 2hour marathon which he ran in 1:59:40.2! That’s basically 4:33 per mile and he made it look smooth and easy. He hit the 10K in 28:20 and the half marathon in 59:35.

Bridget Kosgei, of Kenya, broke Paula Radcliffe’s 15 year old marathon record of 2:15:25 wide open by running 2:14:04 at Chicago Marathon! I thought for sure she’d fade after being paced to a 15:25 first 5K split. But she hit the half marathon in 67:00 followed by another 67:04 for the second half: remarkable pacing.

Then in Kona, Hawaii, at the site of World Ironman Championships new course records were also set under less than ideal conditions.

10/16/19 WEDNESDAY 8 am start MADISON AV GYM Workout with Kees at Warren’s. We’ll have our warm-up, mobility work along with our 100 kettlebell swings followed by two rounds of our Circuit; we end with Deadlifts.

10/17/19 THURSDAY 8:30 am. TRACK at College of Marin. After the warm-up mile, 8 x 20 meter repeats, 2 x 100 (100):

A gp: 7 x 400 (2’/2:30), 1 x 600 (200)

B gp: 200 (200), 4 x 400 (3′), 4 x 200 (200), 1 x 800. .. You will have “faster” legs after the 200’s; when you run the 800, it should feel mechanically easier.

10/19/19 Saturday. There will be NO Saturday Hill Repeats; I will be out of town for a Saturday event.

Mini Workout:

Spectacular morning at Ft Baker and GGBridge: most scenic hill repeats!

Hi Folks,

Hill Repeats at the under the GG Bridge is always one of the most strikingly beautiful areas in California to do quality workouts. This morning we saw the fog pattern change as the hour session unfolded. Always special to train there!

NOTE that we will try TRACK on Thursday this week with 8:15 am start and see if more runners can join in better on that day.

There will be NO official Hill Repeats this Saturday because we’ll be joining in on the Asti Tour de Vin ride in Geyserville on that same day.

IAAF World Championships Men’s 10,000 meter race featured six men under 27:00! more on this later and the Women’s 10,000. A remarkable performance by JOSHUA CHEPTEGEI , who also won the World XC Championships, ran so well against a tough field with a first 5000 in 13:33; second 5,000 in 13:14. He finished with a last 400 ( the 25th laps) in 55:38! Eleven men ran under 28:00! Wow!

Then SIFAN HASSAN, Netherlands completed and won an unusual combination of the 10,000 and 1500. She won the 10,000 in 30:17.23 (15:33.82 / 14:43.80) with a last 1500 in 3:59.09 ( add about 17 seconds and you have the mile time). She ran her last 400 in 61.49! Remarkable after burner speed!

Also this weekend The World Ironman Triathlon Championships in Kona on 10/12/19.

10/8/19 TUESDAY 8:30 am GG BRIDGE HILL REPEATS, meet at Discovery Museum parking lot. We’ll do warm-up run around Parade Grounds area; then proceed to the hill under the Bridge.

10/9/19 WEDNESDAY 8 am start for MADISON AV GYM workout with Kees at Warren’s

10/10/19 THURSDAY 8:15 am start for TRACK at COM. After a brief warm-up run, 6 x 20 meter pick-ups; 2 x 100 (100) stride-outs we’ll have you do two rounds of:

A gp: (2 x 200 (200), 1000 (200), 600 (200), 400 (2′))

B gp: (2 x 400 (on 3′), 2 x 300 (100), 2 x 200 (200))

10/12/19….NO Saturday Hill Repeats Cross Training due to being away this weekend.

MINI-WORKOUT for the day:

Swings x 20 – 20 Push-ups – Goblet Squats x 5

Swings x 20 – 15 Push-ups – Goblet Squats x 4

Swings x 20 – Push-ups x 10 – Goblet Squats x 3

Swings x 20 – Push-ups x 5 – Goblet Squats x 2

For Thursday do the KB Clean & Press in (1-2-3) protocol. that is 1 rep with right, then left hand; then 2 with the right, then 2 with the left; then 1 rep with the right, 1 rep with the left. The idea is to get your 100 reps in with this pattern of reps: you will be upping the kettlebell weight you’ll be using within a shorter time.

Hi Folks,

Updated on 10/4/19: Saturday Hill Repeats/ Cross Training will be on for tomorrow. Jeanie W, Judi S, and others will be there.

Last Sunday featured another remarkable Berlin Marathon as KENENISA BEKELE came from behind to run the second fastest marathon in history with a 2:01:41 – just two seconds off Kipchoge’s WR 2:01:39! Bekele had to manage a tightening hamstring during the last miles of the race; then take back the lead with a strong push for the win.

See if you can find a rebroadcast of the race; it’s worth watching both the men and women’s races: both dramatic. The men’s race became a race against the clock; the women’s a head to head battle to the finish!. Bekele has won the World XC Championships multiple times, the gold medal in 5,000 and 10,000 and several World Championships for the same distances. He has the WR for 5,000 (12:37) and 10,000 (26:17) that has stood for over 15 years!. Now he has almost set the marathon record!

TRACK at COM : I will see how turnout goes for Tuesday the workout; if only a few can make it I may switch it back to Thursday mornings ( some people cannot make Tuesdays). Note, the slightly later start time of 8:15 am to help give you time for a short warm-up.

10/1/19 TUESDAY 8:15 am start time (note change to a bit later time) for TRACK at COM. 6 x 20 meters, 2 x 150 (50); then two rounds of:

(600 (200) at 5K pace, 400 (100), 300 (jog to 200 start), 200 (rest for 1:30, then repeat))

10/2/19 WEDNESDAY 8 am start for MADISON AV GYM workout at Warren’s with Kees. Do the warm-up for shoulders, hips, knees, back and legs prior to start for the “100 Swings” routine / mobility exercises; then the Circuit, finishing with Trap bar deadlifts and regular deadlifts.

10/3/19 THURSDAY.. ( I will be out for day with family visits)

10/5/19 SATURDAY. 8 am start for HILL REPEATS/CROSS TRAINING and also 2nd option with 30 meter cadence pickups / loaded carries for those who need to improve their “quick feet”, cadence. More on this later. Meet at Olivet Seminary College, park along Seminary Drive and do warm-up short run prior to start of workout.

Sample alternative workout “A”is for those who have completed the Hill Repeat session and want to add flat ground pickups for to improve leg turnover:

1. “Quick feet” pick- up of about 30 meters – KB Farmer Walk (1′ on coned course)
2. Sprint 30 meters – KB Rack Walk
3. Sprint 30 meters – Trap Bar Deadlift
4. Sprint 30 meters – KB Waiters Walk

“
\][]Can repeat for a second round; depends on fitness level and how you’re doing.

Workout A:

Sprint – KB Farmer Walk

Sprint – KB or DGB (1-arm) Swings x 15

Sprint – KB Rack Carry

Sprint – Swings x 15

Sprint – Waiters Walk

Sprint – Swings x 15

Sprint – DB Farmers Walk

Sprint – Trap Bar Deadlift

Can repeat for one more round.

Hi Folks,

Update on Friday, 8 pm: For SATURDAY HR, it WILL BE A GO; I have had these confirmations for joining the workout: Lisa L, Shirley D, Dave C, A.J., Gayle S.,

I am out at 4:30, but will check if there are more responses during early evening.

updated on Wed: Remember, that our Tamlapa Running Club puts on The Johnny 4.1M Challenge, for the XC PA/USATF circuit on Sunday, 9/29/19. I encourage you to take part and run the race; the more we have running from Tamalpa Club, the better. Slow or fast it doesn’t matter: “hot shots” can score in the top group, the rest of us help displace competitors further back. It’s also a local run, on dirt terrain!

If you are not going to run the club can always use volunteers. Sandy and I will be there to help with pre and race day reg.

There will be three races so there is room on this course: 9 am- Women, 10 am – Masters Men, 11 am – Open Men.

Just completed our 10th year of the around Lake Tahoe ride with TJ and Judi last Saturday. It’s always a special course around the “Big Blue” with its unmatched scenery and challenges, but satisfying to complete it again. Cal Trans is working to complete changes that will improve traffic flow with a new bridge across the Truckee River and two roundabouts. These changes will greatly reduce traffic congestion that is constant at the main traffic light with cars heading south and north on the West side of the lake, also coming in on 89 from Squaw Valley direction, and finally those coming from East into Tahoe City.

New HALF MARATHON WR – 58:01 set by GEOFFREY KWAMWOROR , Kenya at the Copenhagen Half Marathon recently; that works out to 4:25.5 per mile! His 5K splits: 13:53, 13:41 (27:34 at 10K); 13:31 (41:05 at 15K), 55′ at 20K (12.5 miles) and then finished the 13.1 in 58:01. He is passing up on the World Championships to focus on NYC Marathon in early November.

9/24/19 TUESDAY 8 am TRACK at COM. This week will be the “1000 Meter Breakdown”. After the usual warm-up, 6 -8 x 20 meter pickups and 2 x 100 (100) stride-outs:

150 (50), 200 (200), 1000 (200) at just over 5K pace; 800 (on 5′ or 6′), 600 (200) at 5K pace, 400 (on 3′), 200 (200), 150 (50). Stretch after workout and cooldown.

9/25/19 WEDNESDAY 8 am start. MADISON AV GYM workout at Warren’s with Kees. 100 Swings / Mobility routine, Circuit, Deadlifts.

9/28/19 SATURDAY 8 am start for HILL REPEATS/XTraining – it is a GO at Olivett Seminary College, off Seminary Drive. Park along Seminary, run your warmup run and meet up to first street level. Workout includes four exercise stations and 4 sets of 5 hill repeats done for time. That is followed with Loaded Carries and Trap bar Deadlifts.

LMK if you are attending by Friday day. If you are running The Johnny the next day I’d skip the HR; you’re going to need your legs for the race.

So far joining the workout: Lisa L, Shirley D, Dave C, Gayle S, A.J., –

9/29/19 SUNDAY 9am – Women, 10 am – masters Men, 11 am – Open Men. The JOHNNY CHALLENGE, 4.1M held at Miwok Meadows in China Camp area (it’s about 3/4 mile south of Back Ranch Meadows, not at kiosk entry area). Park carefully along road; carpool when possible because parking is tight and we have many clubs joining in on the race.