Hi Folks,

Update on 7/5/19: We will have SATURDAY HILL RPEATS/Cross Training this Saturday with 8 am start ( come to the start warmed up).

Boy, it takes time to come back from an injury and vacation. It is remarkable how much fitness one can lose with forced inactivity for two weeks straight followed by walking when you only have to for four more weeks. The ankle fracture happened on the the fourth day into our bargebike tour trip in Holland. From then on it was keep weight bearing to a minimum and make the most of the travel time. It was still something to see Holland, cousins, get lots of language practice; then get in some biking in Croatia with the Backroads tour. Then we stayed in Montenegro and I was able to get in some careful swimming in warm water – a treat.

We will be upping the ante, i.e., workload on Saturday as some mentioned that it was a bit light, which was done because it was the first Saturday back to this workout. It’s appropriate to get in the all-around fitness training

7/3/19: WEDNESDAY 7:30 warm-up; 7:45 am start. MADISON AV GYM workout at Warren’s with Kees. (Note: you should be okay getting in and out because the Fair opens later in the morning. There will be no parking A frame signs but I think it will be okay because we’re done well before the Fair opens. )

7/6/19 SATURDAY: 7:30 warm-up; 8 am start. the workout is on! HILL REPEATS/Cross Training at Olivett Seminary College, off Seminary Drive. Park along Seminary Drive and get a good twenty minute run in prior to the workout. When you run up to the exercise /start area get in your shoulder warm-up ( halos and stretch band shoulder dislocates), DGB clean and presses; then you’ll be ready for the varied workout.

Hi Folks,

updated on 6/26/19: Saturday Hill Repeats time changed to 8 am start.

Okay, back in town after visiting Holland ( bike/barge tour), Croatia ( multi-adventure), Montenegro, Slovenia. Only had a mishap of slipping off a short steep set of steps on the barge which resulted in an ankle fracture on my 6th day. Oh well, I had to keep a low profile since May 21st when it happened, and got in light biking because that was non-weight bearing which turned out to be less painful. Those first two weeks were tough with the pain when I had to do necessary walking. I have walking boot now, but since it’s been five weeks I am past critical point. Seeing podiatrist on Thursday.

We’ll start with the key Wednesday and Saturday workouts because during the summer we usually drop Th Track due to vacation time and heat. I will be visiting our daughter 7/11-7/17; others will be away also. Tuesday Tempo is on hold also because so many of you are away during July and August.

6/26/19 WEDNESDAY 7:30 am MADISON AV GYM workout with Kees at Warren’s. We’ll get back on track with our 100 swings warm-up/ key mobility exercises; then the Circuit, finishing with deadlifts.

6/29/19 SATURDAY 8 am start! HILL REPEATS/Cross Training. Olivett Seminary College off Seminary Drive. Come earlier to get in warm-up run, then run up the entry road to ( or do the loop) ready to go for the start of the Hill Repeats. We’ll have the usual 4 x 5 reps of hill repeats interspersed with 4 exercise stations. Will help any of you taking part in the Spartan Races as Gerald has been doing this Summer.

Week of 5-13-19 will be out of range for a while

Hi all,

I am typing on one crazy computer± some key strokes give opposite symbols and more. In any case, we are in Holland and met some cousings, tested the waters biking+ you have to have eyes, behind and in front of you to deal with the other bikes, scooters, ebikes and sometimes cars. Bike lanes are almost always separate from car lanes – very cool. The country is flat, but you do have the steady wind off the North Sea, but it is fine. It is amazing to see the numerous bikes parked at each train station!

BTW my FB was hacked with someone posing as me so I haven´t dealt with that yet so pictures come in small batches to some of you to share.

Daylight lasts well into evening so Sandy and I have been dragging tail because we´re retiring too late. The train and tram systems are so handy and they are clean, very much on time i.e., if you´re on time, you´re almost late. We had that with bus tour to and from Keukenhoff where all the tulips are – two minutes late and the bus was pulling away!

The tulip gardens were done but they still had acres of every kind of variety of tulips in plots spread out over the beautiful grounds in addition to pavilions featuring orchids I´ve never seen and then another with numerous kinds of lillies displayed beautifully. A place to go see.

Saturday we will start our barge-bike tour and I doubt we´ll have internet connection for a week as we tour a loop through Holland cycling and barge living. I´ll see if can post some pictures on the site.

Hi Folks,

Updated 5/8/19: Track workout; I’ll likely be there. It is posted for the B & C gps. No Saturday workout due to Mother’s Day weekend.

A reminder that this blog is a way for me to keep my workout groups updated with the weekly workouts, provide training tips (I’m sorry I’ve lost my official articles on Tempo,Cross Training, the Marathon, Supplemental Training, Indoor Training , the “Why” for the training I write up, and more: malware got them and so had to do a new blog).

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea!

DIPSEA: Get used to running from the start of the Dipsea to top of Dynamite and back; to the Rain Forest and back; to top of Cardiac and back. To top of Cardiac and back gives you about 8 miles: a solid training run. It also gives you a long downhill going back to the creek at Muir Woods (acclimate those quads); cross the parking lot and then back up the paved road for a long uphill tempo effort which will be longer than Insult Hill. It will save you time, give you a strong specific practice run, and get you back in time for the day’s activities.

If you’ve been getting in regular mileage get in a double Dipsea practice run by this weekend on next; run it easy, i.e., don’t “hammer ” the downhills. If your mileage is not 30 per week I’d pass on DDipsea workout.

5/7/19 TUESDAY 8:15 am TEMPO if we have four or more for the workout; so LMK if you are joining in. (so far Michelle is in…). Only one responded, so I will cancel tomorrow’s workout.

5/8/19 WEDNESDAY 7:30 am MADISON AV GYM workout at Warren’s with Kees. We’ll get in the mobility/100 swings routine, followed by the Circuit and finish with deadlifts.

5/9/19 THURSDAY 8:15 am TRACK at COM. Let’s see if we have four or more for the workout; I’ll likely see you there for the last workout before leaving for out of town. So far: Maggie F., Eve Pell, Dr. Elmo…More tba. After the usual warm-up:

B gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 150 (50), 2 x 100 (100)… Dipsea bonus: 1 x 800.

C gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 200 (200), 1 x 400 (3′), 1 x 200 (200), 2 x 150 (50), 2 x 100 (100).

5/11/19 SATURDAY 7:30 am HILL REPEATS/CROSS TRAINING. They decided no Saturday HR due to Mother’s Day weekend. But Alyce and Michelle will have it the following Saturday and will bring the equipment. I’ve provided the workout routines. They will email the members of the group.

Hi Folks,

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea.

A number of us enjoyed riding various distances at the Bike Around The Buttes (BAB) last Saturday with Sandy adjusting to a 72Km distance in honor of her birthday along with friend Kathi DeFremery; Judi Shaffer rode the 65, while Steve and Janet also rode the 40 mile loop directly around the Buttes – the smallest mountain range in California!

This week we are into May and six weeks to go until Dipsea. Time to be consistent, maintain balance, stay healthy and don’t overdo any one day in training. Get in 3-4 practice runs during May and one in early June; running it more than about 4-6 times total isn’t going to change your final time by much. Be sure to taper during race week.

4/30/19 TUESDAY 8:15 meet at Discovery Museum parking lot for GG Bridge HILL REPEATS. Always a scenic site for a workout!

5/1/19 WEDNESDAY 7:30 warm-up; 7:45 am the workout starts for MADISON Av Gym workout with Kees at Warren’s. Another new exercise for this week in the Circuit. We’ll cover benefits of the Dbl KB Front Squat.

5/2/19 THURSDAY 7:30 am A group; 8:15 start for second TRACK group at COM. Just a few from the group are coming to the workout. After the warm-up run, 6 x 20 meters, skips, butt-kicks, 2 x 100 (100).

2 Rounds of: (2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 400 (3′), 2 x 200 (200), 2 x 150 (50))

5/4/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training at Olivett Seminary College of Seminary Drive. ( last Saturday workout until after the first week in July.

. Come earlier to get in a short warm-up run. Last workout until July. Brief warm-up run, mobility exercises then we do four rounds of exercises interspersed with sets of five hill repeats. Then we finish with Loaded Carries and swings.

RESULTS: London Marathon – a remarkable day for the men and women elites! Some history made by by both winners.

This top rated event did not disappoint as both Kenyan men and women winners gave so impressive performances against strong field of elites. Brigid Kosgei won it convincingly in 2:18:20 which included running the second half of the race in the fastest time ever during a full marathon: 66:42 with the first half in 71:88. A good number of the miles from 15 on were run in the low 5 minute pace which broke the field open. M16 in 5:02, M18 in 4:57, M19 in 5:00, M20 in 5:10, M21 in 5:14 ; and it continued ending with a last mile in 5:06!. The rest of the women could simply not match that pace, but three were in the 2:20 time with American, Emily Sisson, making her debut effort with an Olympic MarathonTrials qualifier in 2:23:08.

Eliud Kipchoge, 34, of Kenya, is a once in a generation performer who made history again today and broke the London CR by a second per mile with a 2:02:37 sealing his 10th straight win and has the top two times in history. He has the uncanny ability to be ready physically and mentally on the day that counts. It was the first race that had two men under 2:03 and first with 3 under 2:04! Most of his miles were sub 4:46; halfway in 61:37, miles 14-18 in the 4:30’s range; M24 in 4:42, M25 in 4:26.

Hi Folks,

Updated 4/24/19: no official track workout on TH due to lower turnout than normal. There won’t be a Saturday Hill Repeats workout either ( we are out of town).

I’ll be updating later due to appointments today, but there will be changes this week for our workout sessions. We’ll be away on Saturday doing the Ride Around The Buttes and visiting old college friends while in the Colusa area. If a couple members of the group want to pick up key kettlebell and dumbbell weights and the workout boards for the session; we can arrange that in advance.

4/23/19 TUESDAY …On your own as I have doctor appointment during that same hour. Weather will be very good for a solid run or out/back Dipsea practice.

4/24/19 WEDNESDAY 7:30 warm-up; 7:45 workout begins for MADISON AV GYM workout with Kees at Warren’s.

4/25/19 THURSDAY 8:15 am start (not show up; warm-up prior to 8:15 start) for TRACK. After your warm-up run, 6 x 20 meter pickups, 2 x 100 (100):

Two rounds: ( 1000 (200), 600 (200), 300 (100))

4/27/19 SATURDAY , No HILL REPEATS/Cross Training: I am out of town.

RESULTS:

Women’s finish: Worknesh Degefa, ETH, had run a 2:17 twelve weeks earlier in Dubai on a flat course; how she would fare over the Newton Hills was where the other competitors were counting on her fading. That didn’t happen as she held about a three minute lead. It was the talented and smart runner, Edna Kiplagat, 39 of Kenya, who decided just before Heartbreak Hill to begin the chase after Degefa. Kiplagat has won Boston in 2017 and the Marathon Majors twice; she’s been racing since before 2010, been at the top of her game for years – but taken long breaks in between competitions to have children and other priorities.

She ran the 10K between 30–40K in 33:08 and ended closing the gap to the winner by 42 seconds. Degefa won in 2:23:31 and Kiplagat in 2:24;13. If she had started the chase a mile or two earlier she would have caught Degefa, but still a remarkable effort for the second place win.

1984 Gold medalist for the Olympic marathon in Los Angeles, JOAN BENOIT, 61 ran a 3:04 at Boston this year (just over 7 minute miles). I think she is doing Chicago again this year in October. Way to be the example, Joanie!

Men’s finish: Take a look on YouTube at the men’s push to the finish with three runners running shoulder to shoulder at about 4:30 pace over the last 5K. The 35K-40K split was 14:29 and the 26th mile was run in 4:32 with Lawrence Cherono edging out Lelisa Desisa, who has won Boston twice. I can’t imagine to painful effort those two went through as they pushed with maximum effort to the finish. The last thing I’d ever think about is having to sprint to the finish! Kenneth Kipkemoi finished third in 2:08:07. I am guessing that the coaches now tell the elite to put the hammer down with 5K to go because that certainly separated them from the rest of the field within short order.

Americans Scott Fauber ran a PR of 2:09:09 and Olympian, Jared Ward ran 2:09:25 for his PR; both made the US Olympic Trials which will be held in February in Atlanta.

SUPPLEMENTAL TRAINING during April. It never fails that most of the Dipsea runners will cram training during May by running the course, which is key due to the unique nature of this tough trail. Others are upping their endurance training as they focus on a half marathon, marathon or ultra. There’s only so much energy one can expend and produce realistic results; especially if you are over 45 years old.

I had you focus on strength training during December through March while laying a mileage base. During April it’s about shifting focus to more running, once per week strength training in addition to a modified strength session on a second day ( swings, Get-Ups, deadlifts) – and maintain balance and mobility. I suggest, from experience, that you shift your focus to maintaining mobility, stretching and foam rolling, thereby avoiding setbacks from injuries – and “structural strength”, i.e. loaded carries.

Doing the “loaded carries” includes the Farmer Carry, Rack Carry and Waiter’s Carry. Do each one for one minute, twice per week and you have a total body – and core developed so you have strong frame for your sport.

The “Get – UP” done twice per week ( or more) addresses several areas of structural integrity and forcing the body to work from flat on the ground to standing. It ties the upper and lower body together to function as a unity; forces you to balance the right and left sides of the body, it’s the strongest core worker as measured by electromyography , puts the body under constant tension, and prepares you in general for sports.

I suggest you execute a number of slow repetitions without resistance, i.e., balance a sneaker on the fist of your extended arm. Each rep on one side should take a minute, holding a phase with a solid pause and hold. Gradually, use a water bottle in your hand, then a light kettlebell ( or dumbbell); gradually work up to 12kg ( 25 lb) kettlebell or dumbbell and 16 kg ( 35 lb) once that weight is carried out without straining.

I’ve caught myself neglecting this elegant and productive lift only to find that my right and left sides have become unequal: time to get back on track. Work to get in three reps on the left and right sides, three days per week. In addition 50-100 swings three days per week. Your goal off-season is to complete 100 swings ( in sets of 20) and 5 Get – Ups seven days per week. You’ll be ready as an athlete for most any activity.

Hi Folks,

Updated 4/15/19 morning: We’ll have Tuesday TEMPO run tomorrow; the rain should be done during the night or by very early morning.

Everyone back from Spring Break and gearing up a little more earnestly for Dipsea. That will be reflected in the Saturday workout.

There will be a time change for Wednesday’s Madison Av Gym workout group that we are going to try a bit earlier starting time to arrival / warm-up time of 7:30 and a starting time of 7:45 am. It will help avoid commute and school; let’s see how it works out. by going to the Jury parking lot you don’t have to deal with school drop-off traffic.

4/16/19 TUESDAY 8:15 am TEMPO on MV bike path; meet at the north end of the path.

4/17/19 WEDNESDAY 7:45 start time ( arrive 7:30 am) for MADISON AV GYM with Kees at Warren’s. Note new time that we will try for a while now that the days are longer.

4/18/19 THURSDAY 7:30 & 8:15 am TRACK at COM.

6 x 20 meters, 2 x 100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (on 3′), 4 x 200 (200), 2 x 100 (100).

4/20/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College off Seminary Drive. Keep the Dipsea training going – and ramp up to the next level.

short training workout, ( by Kees): Do with kettlebell for the swings and presses.

x 15 kettlebell Swings / x 6 Incline Pushups; x 15 Swings / x 3 Goblet Squats; x 15 Swings/ x 6 Incline Pushups; x 15 Swings / Plank for 1′; x 15 Swings / x 6 R. 1- hand presses ; x 15 Swings / x 6 L. hand presses; x 15 Swing / x 3 Goblets.

follow with x 2 right/left side Turkish Get Ups ( TGU).

the idea is that the workout should leave energized not “burned out”; use a weight you can handle without the “shakes” and straining: own handling of the weights you select. Even getting in a 100 Swings followed by x 5 TGU’s on each side ( eventually 5 days per week) will give you the all-around fitness and strength that transforms you into a well-balanced athlete. Develop the balance between the right and left half of your body and the upper/lower body along with solid mobility.That will keep you injury free and strong for your athletics.

Hi Folks,

Updated 4/13/19: STOW LAKE STAMPEDE 5K is on Sunday! A good solid race where the field will pull you along to a good time.

Updated 4/8/19, 8:35 pm: CANCELLING Tuesday Tempo run due to most of the group out during Spring Break.

This Tuesday we’ll get in a Tempo workout as an alternative to the increased hill training you’ve been putting in as you prepare for Dipsea. Maintaining some track and tempo will help you keep that leg turnover going; you still want to be able to race the flats and downhills.

4/9/19 TUESDAY 8:15 am. There will be NO Tempo workout due to Spring Break: most of the group not in town.

4/10/19 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Changed 100 Swings routine, the Circuit followed by deadlifts.

4/11/19 THURSDAY 7:30 am and 8:15 am TRACK at COM. If most of you missed last Thursday’s session while I was away; we’ll do it this week ( 12 x 400 (3′). The backup workout: 6 x 20 meters, 2 x100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (3′) , 4 x 200 (200), 2 x 100 (100).

4/13/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Weather looks excellent this time (last Saturday we did dodge the bullet: rain arrived after the workout and we had packed up the equipment). Arrive a bit earlier to get in your warm-up run; then proceed up the entry road to first level where I’ll have the exercise stations set up. You’ll do four sets of exercises interspersed with with four sets of five hill repeats. Then you’ll finish with tire pulls and loaded carries.

4/14/19 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K. Meet at Peacock Meadow and JFK Drive. A solid 5K to have on your Calendar: the group will push you.

Hi Folks,

Updated 4/6/19: No RRGrade on Sunday: too few running it, now that it is Dipsea season. See tips below.

Updated 4/5/19: Saturday Hill Repeats are on: I think the rain will be light and then moving out of the area mid-morning.

Updated 4/2/19: TRACK will next step from last week’s 800’s with 400’s run 2-4 seconds under the pace you ran for the 800’s.

INDOOR Training: Three more sample workouts below.

Sunday RRGrade to be determined

I am in Santa Cruz but back Thursday night, but the workouts will go on. I will be adding more information on Tuesday and Wednesday including more indoor workouts; meanwhile check past blogs for sample workouts to do on those rainy days.

RESULTS: Dave Champagne the Olympic distance “LAVA MAN TRIATHLON” (in 3:12) in Hawaii which included the bike leg on part of the Ironman Hawaii course.

4/2/19 TUESDAY ….rain likely..You are on your own and I suggest a solid mileage run on trails if possible.

4/3/19 WEDNESDAY 8:15 am MADISON AV GYM workout. I have the warm-up 100 swings/mobility exercises and Circuit workout cards on the counter for you. Pay attention to safety while doing your kettlebell swings! Good form while executing each station on the Circuit.

4/4/19 THURSDAY 8:15 TRACK at COM. May have rain but I don’t think it should stop the workout; we’ll keep it moving.

A gp 7:30 am: Two rounds of: 1000 (200), 800 (200), 400 (on 2:30), 200 (200).

B group at 8:15 start. After your brief warm-up run, 6 x 20 meters, 2 x 100 (100); you’ll be running 12 x 400 (on 3′) at a pace that’s about 2-4″ under your 800 times. The total laps will be the same as last week’s 6 x 800. This will give you another bench mark.

4/6/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College , off Seminary Drive. We’ll have the workout because the rain should be light and moving through as the morning continues. A good number of you need to arrive 15′ earlier to get in a quick out/back warm-up run prior to the start of the workout; we’ll still get jumping jacks to get the body going.

Tip: Run the “Sprint” HR distance at good clip; the other intervals at 5K effort level ( not 5K pace). Your Loaded Carries after the main workout should be ramping up now that we are into April. You’re trying to bring your hill running and exercise program to a peak by mid-April; then hit the trail.

We shall see if the Dipsea course is in any shape to run by mid-April. I’ve heard that a section of the steps on Steep Ravine are damaged. But once we get rolling on Dipsea going to top of Dynamite and back from MV; then to the Rain Forest and back. My main run on the course was to top of Cardiac and back which avoided the hassle of getting back from Stinson – and gave a longer run than going one way.

No RRGrade on Sunday morning; perhaps another time.

INDOOR TRAINING Samples: Past samples usually involve a rowing on the erg for a key part of the exercise selection. Why?

For all-out fitness, working the body’s big muscles groups and peaking the anaerobic and aerobic components; it’s difficult to beat. For Dipsea leg prep it does the job. I remember rowing a 2500 meter time trial on several occasions to discover I could hardly stand up from the erg machine. It is a bit similar to running a two mile run all-out! The Dipsea and other tough trail races require that all-out push in order to do reasonably well or hit your own best time. Strong injury- proof legs are a must.

Here’s one workout by Bobby Maximus, head trainer at Gym Jones (the outfit that prepared the actors to look like Spartan warriors that lived off the land for the movie “300”. I modified them a bit. Put it on a 3 x 5 card and file it for future workouts.

“ROW and BURPEE CHALLENGE ” : you’ll be rowing 4 x 500 meters with 5′ in between bouts. Each 500 must be done in 1:40; for every second you are over 1:40 do a burpee. Rest 5′ then do the next round. It adds up to standard 2000 meter race distance. Have fun.

ALL AROUND sample by Kees: Do 3-4 rounds.

x 6-10 Box Jumps on 18′, 20 or 24″ box, depending what height you feel confident jumping.

250 meter erg

x 20 kettlebell swings with 25# or 35#

x 6 Incline Push-ups

KEES’ “PUMP & ROW PYRAMID”:

100 meter row – Push-ups x 6 – Squats x 5 – Wipers x 17

200 meter row – “‘ x 8 – ” x 10 – ” x 20

300 meter row – ” x 10 – ” x 15 – ” x 25

200 meter row – ” x 8 – ” x 10 – ” x 20

100 meter row – ” x 6 – ” x 5 – ” x 17

Hi Folks,

Updated 3/26/19: Changing TRACK to likely 6 x 800 workout instead of hour run so we keep some emphasis on speed. This workout for Thursday will be done again on May 2nd to see your improvement. I would like to get it in because I won’t be here next Thursday. A good session for Dipsea and any road races.

Sorry, about the late posting: just had the laptop fixed so now I can get on with this week’s schedule. Looks like we’re in for a week of on and off rain, but shouldn’t stop you from doing quick efficient shorter runs: just keep it consistent. Once the weather improves you’ll be back to carrying out the longer runs; meanwhile work on hill training, one day per week run intervals on the track to develop and maintain speed; one to days per week of strength training and mobility work.

3/26/19 TUESDAY …no group workout since we’re on the alternate week program and I think we’ll be dealing with rain. Either run a rolling terrain dirt run or a course with a climb such as Mt. Baldy, part of the RRGrade or a paved road uphill ranging from 5-10% grade. With the Dipsea course most likely in poor shape you could still do the section from Old Mill Park to Muir Woods parking lot and back – on the road to get more distance and focus on steady uphill push for fitness. I’ve run the road back up to Panoramic any number of times for that uphill tempo effort.

3/27/19 WEDNESDAY 8:15 am MADISON AV GYM Workout with Kees at Warren’s. We’ll begin with sets of kettlebell swings interspersed with mobility exercises for a total of 100 Swings. Then comes two rounds of a Circuit with kettlebell, dumbbell, barbell exercises. We finish of the session with 5 x 2 reps, or 3 x 3 reps of Deadlifts.

(note, that next week’s Circuit cards for the workout will be at Warren’s)

3/28/19 THURSDAY, A gp – 7:30 am; B gp – 8:15 am start for TRACK at COM. A gp will have a “regular ” workout; the B gp will do 6 x 800 (with 3′ rest) and then we do the same session May 2nd to see the improvement. It’s a reduced version of the Yasso 800’s designed to predict for marathon times. We may have light rain in the morning, but shouldn’t be bad; and I want to get it in this week because I won’t be here on April 1-4.

A gp: 2 x 100 (100), 5 x 1000 (200). The first 1000 run at 10K pace; then 4 x 1000 at 5K pace.

3/30/18 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Park along Seminary Drive near the entry road up into the College; do your warm-up run, then come up the entry road to where I have the exercise stations set up. There will be four rounds of exercises interspersed with four sets of five hill repeats. This session is followed by Loaded Carries, Swings and band Crab Walks.

Remember, that the goal is to build your lower body strength with the Hill Repeats, the exercises; the overall structural strength with the Loaded Carries. ( At the gym add deadlifts, Turkish Get Ups, kettlebell swings). It takes a bit of experimentation to find out what minimum volume of strength training allows you to workout out and make gains, but not impair your running or cycling. As we come to mid-April and May we reduce the strength exercise program and up the running on Dipsea or roads. You’ll see that even doing Deadlifts once per week will keep your strength gains.