Hi Folks,

We’ll give it try at COM track on Tuesday with an 8 am start.We’ll see if any groups are using or have reserved the track at that time. I have to keep low profile because organized groups need to pay a hefty fee. I have not abandoned Thursday Track because as it becomes darker in the morning my riding group will be riding later in the morning and it could work. Not everyone can make Tuesday or the Thursday, so let’s see how it goes this week. I think we’re past the hot days stage now that Fall has come.

9/17/19 TUESDAY 8 am start TRACK at COM. After your warm-up mile or so, get right into the 6 x 20 meter pickups then:

A gp. 2 x 100 (100), 2 x 150 (50, 2 x 200 (200), 2 x 400 (on 1:30 or 2′), 600 (200), 2 x 400 (on 1:30/2′), 2 x 200 (200), 2 x 150 (50).

B/C grp: 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 2:30), 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

9/18/19 WEDNESDAY 7:45 am warm-up; 8 am Start for MADISON AV GYM workout with Kees at Warren’s.

9/19/19 THURSDAY 7:30 am TRACK for regular early group and those who can’t make Tuesday. Same workout as Tuesday groups.

more updates coming

9/21/19 SATURDAY…no HILL REPEATS/XTraining as we’ll be out of town.

Hi Folks,

If you didn’t see the men’s final at the US OPEN TENNIS match, watch or tape the replay today! One heck of an exciting match and lesson in perseverance by both players.

Throwing out to the group to perhaps do TRACK workout on Tuesday in place of Thursdays due to morning conflict with riding group on Thursdays that I would like to keep going for Sandy and others. LMK if that works for most of you by emailing me at coachkeest@yahoo.com or texting. I’ll have to check if a group already has reserved the track for Tuesdays or not. Looking for six runners to join in for regular workouts, so that you have running partners to make the workout worthwhile. MWF are busy with with other group workouts and TL XC team running.

those interested for Tuesday: Denise M, Maggie F, Judi S, Kevin P (when he is able again),

Mini Workout for the day ( doesn’t take much when you have 3 x (Swings x 20 ), followed by 2 Get Ups on each side on Th and Saturday. TODAY: Swings x 15 / Goblet Squat x 5; Swings x 15 / Push-ups x 8; Swings x 15 / Goblets x 5; Swings x 15 / Push-Ups x 8. Goblet Squats are a self-correcting squat, gets those glute muscles firing and it’s difficult to use a large dumbbell or kettlebell and execute properly. The benefits are solid for core, legs, butt and hamstrings. Kettlebell Swings work the entire posterior chain, it’s a dynamic exercise, builds muscle and cardiovascular endurance, and strength. The Turkish Get Up is the “yang” movement to the kettlebell swings, executed deliberately with demonstrated control

Below : BRIAN WONG and KATHY BARTON both won their age groups at the Giants Run in SF; GERALD AGANZA got in a selfie at the same event. A solid run and entertainment at the finish in the ball park.

9/11/19 WEDNESDAY 7:45 am warm-up/ 8 am start MADISON AV GYM workout with Kees at Warren’s. Mobility warm-up, 100 Swing/mobility, Circuit, trap bar and regular deadlift finisher.

9/12/19 THURSDAY suggesting 7:30 warm-up; 8 am start for TRACK workout. Should be becoming cooler after this week, but ready for warm morning this Thursday. Warm-up run about 1.5M, then 6 x 20 meters for “quick feet”, 2 x 100 (100), then:

A group: 3 X (600 (200), 400 (on 1:30 or 2′), 200 (200))

600 at 5K pace, 400 under 5K pace, 200 at mile pace.

B group: 2 x of same workout distances….

9/14/19 SATURDAY 7:45 am warm-up ( get those shoulders and hips warm-up) 8 am Start for HILL REPEATS/XTRAINING at Olivet Seminary college off Seminary Drive. Arrive earlier to get in warm-up run, then meet at first level by exercise station; you’ll do four sets of exercises interspersed with 4 x 5 hill repeats of varies lengths; follow with Loaded Carries and finally deadlifts.

LMK if you will be attending the workout by Friday day so I have a head count

Joining in so far: Bob K, Shirley D, Judi S, Peter E, AJ, Paula V, Hunter V, Carrie B, Kathy B, Elizabeth K, Tom O, Linda L

TRAP BAR standards: if under 135 lb body weight – 135# lift; if 136-185 wt – 185# lift. *

FARMER CARRY: < 135# work up to pair of 24Kg (53 lb); 135-185# use pair of 32 Kg (70 lb)*. Begin with one quarter of body weight in each hand; gradually to half your bodyweight in each hand. LENGTH of carry: 25-100 yards; I have our groups do one minute carry.

Variation that works each leg a bit more individually is walk with a bit more knee lift with each step.

The FW works entire body musculature and grip safely. It builds a strong overall body for all sports. Add the Turkish Get Up (TGU) and you’ll balance the right and left sides of your body plus connect upper and lower body in one movement. Don’t underestimate the value of the TGU; especially once you are able to use a 25# kettlebell or more.

• I’ll check if they post differently for men and women.

Hi Folks,

Updated 3:07 pm 9’6/19: SATURDAY HILL REPEATS/XT are on for tomorrow.

Remember to let me know by Friday day if you are joining in for Saturday Hill Repeats/ Cross Training.

Mini Workout for 2-3 days per week, A) e.g., MWF or TuThSat: (KB Swings x 10 / Goblet Squats x 4 / Incline or regular Push-ups x 5) do 4 rounds. B).Another 2-3 days of the week get in R/L Turkish Get Ups x 3. First day do with only a light kettlebell, say 10 or 15 lbs or a 8 Kg so you can smoothly execute the movement with a solid pause at each step of the movement. Work on getting your right and left sides even in ability prior to adding weight. The movement alone will provide balance in your body for all your athletics. Though these samples seem minimal , the benefits are substantial.

9/3/19 TUESDAY ….TEMPO workout that you can do on the MV bike path. After warm-up get in the longer interval with 3 x mile at 10K pace ( with half mile recovery between each mile). You’ll be running shorter intervals for leg speed and accurate pacing on the TRACK on Thursday.

9/4/19 WEDNESDAY 7:45 am warm-up; 8 am start for MADISON AVE GYM workout with Kees at Warren’s: be ready for little changes.

9/5/19 THURSDAY. some show up at 7 for warm-up for 7:30 workout. TRACK at COM. 6 x 20 meters, 2 x 100 (100). Then, 2 x 200 (200), 6 x 400 (on 2:30 or 3′), 2 x 200 (200).

9/7/19 SATURDAY 7:45 warm-up/ 8 am Start for HILL REPEATS/XTraining. at Olivet Seminary College off Seminary Drive. Do warm-up run, then up to where the exercise mats are set up and be ready to do: 4 sets of exercises interspersed with 4 sets x 5 hill repeats. then on to the important Loaded carries; finishing with Trap Bar deadlifts.

HILL REPEATS are on for Saturday:

Those joining in: Shirley D, Judi S, Andy, Paula, Gerald, Llovani, AJ, Gayle S, Pam J, Bob Knox

the Senior Tamalpa division ( 60 years average) ran the famous Hood to Coast Relay including the “Ever Ready Bunny, “Hans Schmid. A huge relay with 1200 teams and 2400 vans! If you ever get a chance to run this relay, do it! It’s a heck of an experience and memory maker. Tom O’Reilly, AJ Kallet, Hans Schmid, ___, David Stancliff, Warren Dalton.. ( I forgot one name here, my apologies)…

Hi Folks,

Updated 8/29/19: Saturday Hill Repeats are a GO! So far: Andy, Paula, and Hunter Valla, Shirley D, Gerald A, Judi S are joining in. LMK if you are participating, okay?

It will be a warm week, so I suggest early morning run or workout so you avoid the stress of training in the heat. I will be adding to this posting during the week, so check it for training tips and sample workouts you can do at home or in the gym. Most of you are back into your routine now that school is back in session; some of the workouts you’ll still do on your own until we have a group of five or more.

Sunday, Sept. 15th from 4 pm on we’ll have our workout groups come together for a social gathering at Terrapin in San Rafael ( off East Francisco blvd). LMK or Gayle Shimokaji know if you are attending. We figured that Sunday afternoon would be less crowded and noisy than a Saturday night, which most of you could not do. Gives us several hours to visit and still not make it too late for the start of the work week on Monday.

8/27/19 TUESDAY...TEMPO day. Either do on the MV Bike path or in your area by time. Workout: .5M Tempo/.5 Easy; repeat three times. Or, by time do: 3:30 Tempo/. 2′ easy.

8/28/19 WEDNESDAY 7:45 warm-up, 8am Start for MADISON AV GYM Workout with Kees at Warren’s. We’ll get in the 100 Swings and several key exercises in between. Then it’s the Circuit followed by Trap Bar deadlifts or barbell deadlifts.

8/29/19 THURSDAY 7:30 am Group meets for TRACK session at COM. after warmup run, 8 x 20 meters, 2 x 100 (100), 2 x 200 (200): then 2 x 800 (200), 1 x 600 (200), 2 x 400 (on 3′), 2 x 300 (100), 2 x 150 (50).

“A” group people for second round just add 2 x 400 (2:30)

8/3119 SATURDAY. 7:45 am warm-up; 8 am it starts. HILL REPEATS/Cross Training. at Olivett College off Seminary Drive. 20 hill repeats interspersed with 4 exercise stations . Followed by Loaded Carries and Trapbar deadlift. Text if you are attending.

So far coming are: Andy, Paula, Hunter, Shirley, Judi S, Gerald A.,

Hi Folks,

Back from the incredibly beautiful Lake Tahoe with Sandy and Sister Marion. Sandy and I rode, what I call, “the most beautiful walk/bike path in the country”, the East Shore Trail that ends at Sand Harbor. I suggest arriving early so you can find parking at either end of the three mile: the word is out on this new stretch along and above the water’s edge. It was made possible with a number of agencies in Nevada and California including a number of additional projects in addition to the building the path. The goal, one official told me, is to complete 30 more miles of path so that we can ride completely on a bike path around Tahoe.

There’s also the new nicely completed bike path that starts at Meeks Bay, goes uphill in the northerly direction with a serpentine beautifully designed path that includes a new bridge parallel to the road at the top, then continues to Sugar Pine Forest Campground path. So now, one can ride on a bike path from Meeks bay to Tahoe City.

8/21/19 WEDNESDAY 7:45 am warm-up, 8 am start. MADISON AV GYM workout with Kees at Warren’s.

8/22/19 THURSDAY, I suggest 7:30 am, 2nd group starts at 8 am. butTRACK . Warm-up run, 6 x 20 meter ‘fast legs” pickups, 2 x 100 (100), 2 x 150 (50) then;

2-3 Rounds of: (600 (200), 400 (on3′), 200 (200))….5K pace – 2M pace – 1M pace

8/24/19 SATURDAY 7:45 am warm-up; 8 am Start for HILL REPEATS/ Cross Training at OLIVET Seminary College off Seminary Drive. Arrive early to get in at least a 15′ run; then it’s up to the start area. We’ll have four exercises interspersed with four sets of five hill repeats, followed by Loaded Carries, Trap bar Deadlifts, band crab walks. NOTE, change starting this week: that ANDY and GERALD and any other Spartan or Tough Mudder events: double the reps at the exercise stations.

LMK if you will be participating; so far: Andy V, Gerald A, Michelle W, Pam J, Jeanie W,

Mini-Workout sample, by Dan John, Master Level RKC. This was a sample of one round that Dan John and other RKC instructors for the 10,000 Swing Challenge within a month; they would complete 500/day, five days per week for a total of 20 days. In the process of meeting that challenge you learn a great deal about yourself, technique when you’re tired and consistency.

Swings x 10, Goblet Squat x 1; Swings x 15, Goblet Squat x 2; Swings x 25, Goblet Squat x 3; Swings x 50.

Hi Folks,

Updated 8/15/19: Small group workout routine that the four did on Wednesday. We’ll be posting more of these alternative workouts during the Fall.

Updated 8/13/19: There will be no Saturday HR due to late return Friday night.

Enjoying the heck out of Tahoe at the Dominican Nuns vacation house: so special to be up here to enjoy the Lake Tahoe grandeur. Include fun cycling routes , some swimming and weight training I see myself gradually getting back my lost fitness as the avulsion fracture in my ankle gradually heals. We observed Mother Nature in action as we cycled from Tahoe City area to Squaw Valley Ski Resort: clouds of California Tortoise Shell butterflies during their migration in September. Simply hundreds of them flying around our heads as we pedaled along the Truckee river for miles. Amazing.

8/14/19 WEDNESDAY 7:45 am warm-up, 8 am START for MADISON AV GYM. do the 100 Swings routine from one of the cards; then the Circuit followed by Deadlifts.

1. Deficit KB Sumo Deadlift
2. Wipers / Inverted Row
3. R. Bulgarian Squats ( low step pieces are behind canvas curtain)
4. L. Bulgarian Squats
5. DBL KB Swing Cleans and Press
6. DGB Sit-up and Reach
7. DB Plank Row
8. KB Rack Walk ( heavy)*
9. KB Farmer Walk *

• If you are increasing the KB weights, but find it difficult to walk, simply stand in place holding the kettlebells which places you under full tension; then return them to the ground if you can’t hold them for the full count.

ALTERNATIVE workout when two to four participate:

1. The usual warm-up routine and mobility exercises.
2. The “100 Swings / mobility and exercises” between set of 15-20 reps
3. Loaded Carries variation:

A. Farmer Carry 1′ Rnd 1: Inverted Row x 8 Rnd 2: Incline Push-ups x 8-15

B. Waiters Carry 1′ Rnd 1: Wipers x 20 Rnd 2: Goblet Squat x 5-8

C. Rack Carry 1′ Rnd 1: Incline Push-ups x 8-15 Rnd 2: Wipers x 20

8/15/19 THURSDAY 7:30 am TRACK at COM. 6 x 20 meters, 2 x 100 (100), 2 x 150 (50); then:

two Rounds of: ( 600 (200), 400 (on 3′), 200 (200))

8/18/19 SATURDAY HR/Cross Training. There will be no Saturday workout due to coming home late Friday night.

HI Folks,

UPDATED at7:53pm: SATURDAY HILL REPEATS are ago: we have 7 so far coming.

We should get some solid workouts this week on Wednesday and Saturday; Thursday is Track day for which I’ll post the workout. Let’s see how many of the group are in town for the workout and I suggest starting 7:30 or 8 to avoid the heat: no kids in school so it should be easy to get going earlier, no? I also ride with three people mid-morning for their training program.

Reminder: I posted a number of Daily Strength Training minimal workouts to include two to three days per week. If you think, “That’s all there is ?”, remember the effects add up when you’re also continuing with your running or triathlon program. The goal is what is the minimal volume of strength exercise you can include to make gains and not be fatigued.

8/7/19 WEDNESDAY 7:45 am warm-up ( be there!); 8 am we start MADISON AV GYM WORKOUT at Warren’s with Kees.

8/8/19 THURSDAY 7:30 am ? TRACK at COM. Get in a quick warm-up, then the 6 x 20 meter pickups, 2 x 100 (100).

8/10/19 SATURDAY 7:45 am warm-up, 8 am Start for HILL REPEATS/CROSS TRAINING. The workout is on!. Held at Olivet Seminary College off Seminary Drive. Arrive earlier and get in a quick warm-up run, zip up to where I have the exercise stations set up and we’ll get the workout started: four exercise stations interspersed with 4 x 5 reps of hill repeats of various lengths, followed by Loaded Carries, lateral band walks, trap bar deadlifts; no tire pulls. (loading van becoming painful on fractured ankle)

TRAP BAR DEADLIFT: Requires less technique than the barbell deadlift and produces terrific strength benefits for hip, back, legs, and core. It is also easier to get in position , with hips lower to execute the lift with a flatter spine and utilizing a very neutral hand grip-easier on grip.

Hi Folks,

Update on 8/2/19: Saturday Hill Repeats/Cross Training are on with warm-up at 7:45 am and start at 8 am.

7/31/19 WEDNESDAY 7:45 am warm-up/ 8 am start for MADISON AV GYM workout at Warren’s with Kees. The usual mobility exercises interspersed with 5 x 20 KB Swings followed by two rounds of the Circuit, finishing with Deadlifts.

8/1/19 THURSDAY I’ll post a summer TRACK workout and suggest starting at 7 or 7:30 am to avoid the heat! 6 x 20 meter quick turnover pickups; 2 x 100 (100), 2 x 200 (200), 2 x 400 (on 3′ or jog 200), 1 x 600 (200), 2 x 400 (on 3′, or 200), 2 x 200 (200), 2 x100 (100).

8/3/19 SATURDAY 7:45 am warm-up/8 am Start for HILL REPEATS/Cross Training are on at Olivett Seminary College off Seminary Drive. Arrive early, park along Seminary Drive and get in your warm-up run; then meet me at workout area.

Tom O, Elizabeth K, Michelle W, Gerald A, Shirley D, Gayle S, Andy V, Paula V, and two others coming.

TRAINING TIP: Short and sweet Daily Strength Training program

Summer time should give everyone extra daylight and time to get in supplemental training, more specifically strength training to support their endurance activities. Many of us may have let slide a regular lifting, Pilates, yoga or exercise routine to maintain mobility and muscle balance. Add in vacation time, kids at home and more outdoor activities; you’ve likely let the strength program fall to the wayside.

But you can integrate 15′ strength training three to six days per week, so that you “get it in”. Doesn’t have to be a ” go for the burn” workout, simply get it in: it’s included to support your endurance training. There are many pairings you can include; this is just a sample that produces results. The idea is to come away energized from the workout not fatigued because you’re still in the middle of your endurance sport training. Warm-up with KB/KB “Halos” , strap shoulder dislocates, hip bridge, “bird dogs” and some goblet squats. Here’s a small sample to give you an idea what you can include.

Day 1: 3-5 sets of 10-20 KB Swings followed by 3 R/L “Get Ups” ( Turkish Get Ups).

The dynamic KB Swing strengthens the entire posterior side – and develops cardiovascular fitness. The Get Ups are the yang and require a slower deliberate execution placing the body under constant tension while working the right and left sides of the body and is one of the few exercises that connects the upper and lower body in one movement. it should take a full minute to execute one rep: no rushing the movement.

Yes, there are many exercises one can do, when limited by time and you had to pick one exercise – make it the GET -UP working up to five reps each side.

Day 2: DBL KB Swing Cleans to Front Squats 8-5-5. Alternate with pull-ups or Inverted Rows. 8-8-8. Finish with 1′ Plank while adding a 25#, 35# or 45# plate on your upper back.

Day 3: The very important Loaded Carries which are excellent for those easing into a weight training program or those who already participating in endurance sports. They consist of Farmers Carry, Rack Carry and Waiters Carry.

Farmers’ Carry: Do as if carrying two suitcases with erect posture and short quick steps. Work up gradually to carrying half your bodyweight in each hand. Puts the entire body under tension while walking, safely works back/pelvis area, traps, legs, grip and core.

Rack Carry: Two kettlebells held at chest level with knuckles touching puts the upper back from waist to neck under tension building “bracing” strengthen. With two hefty kettlebells this walk will have you breathing like a steam engine!

Waiters Carry: Acclimates you to holding a wait overhead developing shoulder stability. I suggest working with a weight you can hold overhead readily and walk with one or two kettlebells for one minute. Get in several weeks of Waiters Carry prior to a KB pressing program.

(you can alternate days one and three and you have a solid strength program)

Day 4: Same as Day 2.

Day 5: Swings 4 x 15 – 20 alternated with 4 x 5-8 Incline Pushups using a barbell racked at the appropriate height to complete the reps with good form. The higher the bar the easier the pushups are to perform. Can also do regular floor pushups.

Day 6: Inverted Row, 3 x 6-10 reps alternated with Goblet Squats 3 x 6-8 reps. Goblet Squats are a good, simple and effective squat choice that activates the glutes and builds leg strength. It is also mostly self correcting when forced to maintain proper posture. The inverted row gets you on the road to building back strength and carrying them out on bar rack so you can easily adjust the height of the bar to make it easy to execute for reps. As you lower the bar height it becomes more difficult to do the reps. Then the next step is to be able to do pull-ups.

Day 7: KB Swing, 5 x 10-20 reps alternated with Incline Push-Ups, 5 x 6-10 reps. Also include 2 x 1′ Planks interspersed during the reps and sets.

More samples:

“Day 8″: Deadlift with barbell or Trap bar (hex bar) deadlifts 6-4-3 reps alternated with Wipers 20-15-15 reps. The deadlift and trap bar lift is a good all-out power move/lift for strength measurement. Most of our group members enjoy the deadlift as a test of strength. The goal is to simply become familiar with the lift and dial in the movement. Eventually work up to 1.5 times your bodyweight. The hex bar deadlift requires less technique than the barbell deadlift and is similar to squatting down with a flat back and picking up two suitcases.

The Wipers are a variation of leg raises often used in CrossFit competitions and certainly works the abs area while holding a barbell with 145 pounds – or lighter as needed.

“Day 9″ Loaded Carries, each for one minute followed by deadlift 5-3-3; or not. Often just doing the Loaded Carries can be enough.

Hi Folks,

Updated 7/19: SATURDAY HILL Repeats are cancelled: too many folks out of town. Have a good vacation!

Summer schedule continues to be interrupted with so many on vacation this month; including us. We meet daughter and son with their families in Bend, Oregon at Sunriver resort which I have learned is terrific for families.

This week we’ll have our group workout on Wednesday on 7/9 at Warren’s prior to Sandy and I leaving for Oregon for time with our son and daughter’s families. Our first time at SunRiver. No Saturday Hill Repeats: everyone is away!. Have a good vacation. Meanwhile, the group will do next Wednesday, July 16, Madison Ave Gym workout: I have the Circuit cards ready at the gym.

Bagat, age 44 has the National US Masters records from 1500-marathon. He just ran a 2:12:10 marathon in Australia ( 5:01/mile), missing the Olympic qualifying time by 40 seconds. His 1500=3:40.20 ( add about 17 seconds to obtain mile time), Mile in 3:54.9; 2M in 8:17.05; 5K in 13:06.78; 10K in 27:49:35 and the half in 62:00. Remarkable!

7/10/19 WEDNESDAY 7:30 warm-up; 7:45 am start for MADISON AV GYM workout.

7/20/19 SATURDAY ….HILL REPEATS are cancelled due to most folks are out of town.