hi Folks,

Updated 3/20/19: A brief update for now because my laptop is stone cold dead: can’t boot it, black screen – no response. So far for this week we will have TH am TRACK and SATURDAY HILL REPEATS. There may be light rain, but it is on wane by then and should be no problem. (any questions email me)

3/19/19 TUESDAY 8:15 am. We did end up running long Tempo intervals.

3/20/19 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

3/21/19 THURSDAY 7:30 for A gp; 8:15 am for B gp. TRACK at COM. After your warm-up run both groups get in short 6 x 20 meters, 2 x 100 (100).

“A” gp, 7:30 am: 2 x 400 (on 2:30), 2 x 1000 (200), 2 x 600 (200), 2 x 400 (on 2:30), 2 x 200 (200). After brief rest, run a 800 at your 5K GP without watch, i.e., not looking at it until you hit the finish line.

“B” gp, 8:15 am: 2 x 150 (50); three rounds of (400 (on 3′), 200 (200)), 1 x 300. After brief rest run a 800 without watch; I will give you finish time. See if you can hit your 5K pace, i.e., the “realistic” 5K pace.

TRAINING TIP on pacing: Purpose for running without looking at your watch for splits on the 800 when training on the track is to develop your own perceived exertion at 5K GP.

There are many feedback gadgets available, but you want to develop a sense of proper pacing by perceived exertion whether that’s your breathing rate and effort or cadence until you can nail it to 1-2″ per 400. Once you develop the discipline of proper pacing, you’ll avoid going out to fast on race day: there’s always time later during the race to start pushing the envelope. Start the race too quickly – and you’ll pay the price with a slower overall time. I know how that anxiety level goes up waiting for your start on Dipsea race day! Practice the above.

3/23/19 SATURDAY. 7:30 am tires pulls, loaded carries. At Olivet Seminary college, off Seminary Drive. Park along Seminary Drive by the College entry road. Do your warm-up run prior to 7:30 start. There will be four sets of exercises and 4 sets of five hill repeats.

The exercise workload in gradually increased for rest of March and to mid-April to prepare your legs for Dipsea and other hilly race courses. The HR not only build leg strength, strong hip extension, but ankle flexion and speed for pushing the pace. Those of you who have been avoiding the tire pulls: get them in because it is a hell of a fitness developer and quad strengthener.

Hi Folks,

Updated 3/13/19: Sunday’s TCRS #2 by Tamalparunners.org is great Dipsea practice after doing Saturday Hill Repeats/Cross Training session.

Updated 3/12/19: Track, Training Tips #6, #7, and #8.

Looks like a better week ahead for workouts! This Tuesday we’ll be carrying out our hill repeats by the GG Bridge as requested by members of the workout group. We may have a bit of rain but it should be mild if we do; then from here on out it should be a shift in the weather – for the better. Friday has a forecast for temperatures close to 70 degrees: the high pressure moves in! Saturday HR/Cross Training should feature good sunny weather for the first time in weeks. Note, that we will be upping the exercise portion of the workout in order to be better prepared for Dipsea and road racing.

3/12/19 TUESDAY 8:30 am. GG Bridge HILL REPEATS.-up Meet at the Discovery Museum parking lot, Ft Baker. We’ll run a warm-up loop around the Parade Grounds; then do our repeats on the road that leads up to the Bridge.

3/13/19 WEDNESDAY 8:15 am. MADISON AV GYM Workout with Kees at Warren’s. Our usual 100 Swings interspersed with key mobility exercises, followed by a Circuit and finishing with deadlifts.

3/14/19 THURSDAY 8:15 am start for TRACK at COM. After warm-up run; if late get in your 6-8 x 20 meter pickups.

The 7:30 “A” group will do: 200 (200), 400 (2:30) 600 (200), 1000 (200), 600 (200), 400 (2:30), 200 (200). ….Then do an 800 without using watch ( I will give you your finish time, or only look at watch when you hit the finish line.) and see if they hit 5K goal pace. Tip: remember to pace it out as if you running 6 x 800 without a break.

8:15 am: 2 x 100 (100), 2 x 150 (50), 2 x 200 400 (3′), 600 (200), 400 (3′), 2 x 200 (200), 2 x 100 (100). After short rest, run 800 without using watch at 5K pace; I will give finish time. Tip: remember to go out at a pace that you can complete 6 – 800’s!

3/16/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Seminary College off Seminary Drive. Should be a good day: no rain. Park along Seminary Drive near the college entrance, do your warm-up run; then meet me up at first level road into the College. We’ll have 4 exercise stations and 4 x 5 hill repeats.

The exercise portion will increase to lay strength base for Dipsea. I’d avoid the Dipsea course for a while because it will not be in good shape after such heavy rains. Would be a good idea to get in 10-20′ uphills on the treadmill and a long uphill push, on the RR Grade on another day to get used to the long uphill grind on the Dipsea.

3/17/19 SUNDAY 9am TCRS #2 GOLD HILL 5.3M..starts near Dominican University on Grand Av . A good Dipsea practice workout with hill climb with 1245 feet of ascent total. (See Tamalparunners.org)

SATURDAY Hill Repeats / Cross Training workout this weekend.

1. “DGB Jacks” x 18 + R/L DB Side Plank DB Raise & Reach x 5: Sprint – 2 x Short – 1/2 A – Sprint
2. DBL DB or KB Clean & Press x 10: Short – Long – 2 x Sprint – Short
3. DGB Situp/Knee Tuck x 15 + Hip Bridges Lats Pullover x 8: 2 Short – 2 X Sprint – 1/2 “B”
4. Goblet Squats x 8 + KB Swings x 20: Sprint – 2 x Short – 1/2 “A” – Sprint.

Training: Indoor Training Workouts #6, #7:

#6 Sample triplet indoor session: Do A, B, C; then repeat x 3:

A) DBL KB or DB O’head Squats x 5, B) Row 250 meters, C) Wipers x 20 (with 75 to 135# on barbell.

#7 Indoor Training Workouts #7, #8 with two sets of exercise combos, A & B. Try one round, gradually work up to two rounds of A & B:

A. Two Rounds of: 1. run on 7% grade (after warm-up 1.5% grade) for 8′; 2. Slight incline pushups on barbell placed on rack x 10; 3. Swings x 20.

B. 1. Box Jumps x 6; 2. Deadlift x 8 with weight you can handle without strain; 3. DB/or Dual Grip Ball (DGB) Sit-up & Reach x 15.

These are more sample indoor workouts you can do this month in addition to the ones posted in the last blog posting. It’s to build the strength and power on the legs along with other fitness components. Now that the weather is improving you’ll be to also up the mileage. I assume that the Dipsea course is compromised, but you can work on the long uphill grinds on the RRGrade in addition to the treadmill work.

Don’t discount the uphill treadmill workouts: they make you run uphill without taking a break thereby simulating race day push. If you have little time to get to the course the indoor treadmill session can be time efficient – and get you fit for the uphill. You’ll also be getting in some heat training due to the lack of wind convection to evaporate the sweat: race day in June could be hot!

Updated 3/8/19: 8:45 pm: It will likely rain Saturday morning ( 80%), but I will come by in any case and see if it turns out to be a drizzle or a downpour. We can decide if we do a modified workout or the full version.

( I’m having a bit of a learning curve with the new WordPress and blog: getting some odd formatting and HTML sections. It did result in losing a section on the Napa Marathon and Kathy Johnson’s good marathon result. )

Indoor Workouts ( continued): Look at the previous’s week post for five of the workouts. Another one to for leg strength and fitness during the rainy season: Box Jumps or step-ups x 5 R/L legs while holding dumbbells followed by 250 meter Row; then x 20 KB Swings. Rest one minute; repeat the series three times.

Training Tip for at the Track: It’s an oval, not especially exciting, but it provides exact distances which is excellent for pacing practice. When pacing the 200’s, 400’s, 600’s, 800’s, 1000’s and other track distances are you paying attention to your perceived effort, stride cadence and watch. When I have the group practice say, 800’s at 5k pace are you paying attention to every 200 split to see if you’re on pace? When I have you run an 800 without using your watch can you hit the goal pace within 1-3 seconds? The idea is to do “perfect practice”, i.e., paying attention to hitting the splits accurately and noting the perceived effort while doing the workouts. .

Disciplined pacing becomes especially critical when you enter a race because the tendency is for most people to start out too quickly. Nailing down accurate pacing on the track can help you maintain a controlled pace during the first one-third to half of the race and produce your best finish time. Most distance running records are set with either even pacing or negative splits.

3/5/19 TUESDAY ..Supposed to be Hill Repeats this day, but I think it’s a #2 storm forecasted, so we’ll pass on the workout. 

3/6/19 WEDNESDAY 8:15 am. MADISON AV GYM workout at Warren’s with Kees. We’ll do our 100 swings in sets interspersed with mobility exercises; then followed by a Circuit and finishing with deadlifts.

3/7/19 THURSDAY 8:15 start for TRACK at COM. Keeping to the shorter intervals for now; once the rains lessen we’ll change the interval sessions. After the few drills, 6 x 20 meters, 2 x 100 (100); 2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), ; 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)…Then run a 400 @ 5K pace , but without using a watch; I’ll give you your finish time.

3/9/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training workout at the Seminary College off Seminary Drive. Let’s see what the weather forecast will be! I will come to the workout to see what the status is in the morning.

 

Hi Folks,

Updated 3/1/19: 3:05 pm SATURDAY HILL REPEATS/Cross Training will be on for Saturday morning! It seems that rain is about 1/10th of an inch or less: no problem for our group.

updated 2/27/19 ( 9:23 pm): Track is NOT on for Thursday: not enough going to show up. More on Indoor Training samples. Saturday workout not likely to be held due to rain Friday night into Saturday.

Updated 2/25/19: Indoor Training for Dipsea prep using Treadmill and Concept II erg machine together with Loaded Carries. The 4 sample workouts below designed by Kees. Put them on 3 x 5 cards for handy reference; I’ll be adding more samples through April.

This week: Looks like we’re in for a rainy week and we’ll not hold the TUESDAY morning workout based on the inclement weather forecast. WEDNESDAY workout is a go it will be a rainy drive to the gym. THURSDAY track is a maybe at this point; we’ll update on Wednesday. SATURDAY workout we’ll see if a go by Friday. If the rainfall is light we’ll hold the Thursday and Saturday workouts: check the blog as the week progresses.

Indoor Training: You can still get in your maintenance training with indoor workouts on the treadmill, row machine and weight room; then pick up with distance running on the better weather days. The demands all-out power drive; build that base on those rainy days. Below are some samples:

TREADMILL: For Dipsea training. Sample 1: After a 5′ warm-up run at 1-2% grade, get in five minute bouts of 9%, 7%, 5%, 8%, and 10-12% grades to simulate the uphill grind of Dynamite, Hogsback, Rain Forest and Cardiac – in that order. You know you’re in for a good 20-30 minutes of uphill after crossing the creek in Muir Woods. You can acclimate to the steady grind without dealing with the pounding downhill on the treadmill. You’ll be able to set the exact intensity for your uphill effort with the speed adjustment on the treadmill. You’ll end up walk/running with the steeper grades on the treadmill; just line on race day. That’s okay, just get it in with a solid steady push!

ROW MACHINE, i.e., “erging” on the CONCEPT ROW MACHINE: Sample 2: After a warm-up row get in a brisk 250-500 meter bout at a steady controlled per 500 meter rate (similar to our minutes-per-mile effort running); find your rate, probably in the 210-2:20 rate. After you complete the 500 meters walk over to the dumbbell or kettlebell rack and get in a full 60-90″ Farmer Walk. Complete another another 250 or 500 meter row, complete a double kettlebell Rack Walk for 60 – 90″. For the last round of the set, row the 250-500 meters and do one-arm Waiter Carries / Walks for 60-90″. Repeat the sequence again for a total of two rounds.

Sample 3: If you have a training partner: while one is rowing/erging; the other completes a Farmer Walk, Rack Carry and Waiter’s Walk. with dumbbells or kettlebells. Switch after the 500 meters ( or 250 meters if you need time to acclimate; either distance is fine). So, first round: one is erging while the other does the Farmer Walk; second round they switch places. Second round they each erg and do the Rack Carry. Finally the third round they each do the Waiters Carry and erging.

Sample 4: BTW rowing 2000 meters for time on a separate workout involves all-out effort with legs, back and arms, similar to an all-out 2 mile run. You will definitely feel the quads when you row for time.

I remember rowing in the Regional qualifying ERG at Redwood HS years ago for going back to Massachusetts for the CRASH B Sprints. We had to do 2500 meters for time; I could barely stand after that all-out push! Took me 9:15 and I didn’t make it, but Mom and Marion did (in 10:15) – quite a day. ( try to match that time when you’re at the gym). Sister Marion went on to win the international title there for 50 and over – while suffering from a very bad cold! They come from all over the world but now the official distance is 2000 meters; top competitors erg it in 7 minutes!

Row a baseline 2000 meters for your “before” time trial; then again in April. The Dipsea is one long demanding interval so these indoor workouts can build and simulate the physical and mental demands for this race.

Sample 5: TURKISH GET UP (TGU). The TGU is one of the most complete exercises available for all sports prep by top fitness professionals. it trains the entire core, develops full body strength, demands motor control, mobility; connects the upper and lower body ( which we tend to train separately) in one exercise. The need for core is force transduction and the need to mover through three planes of motion while under full tension. That’s why the Loaded Carries, done for one minute bouts, help to execute the TGU exercise.

After a short warm-up or as a “finisher” carry out the TGU 2-3 times on each side. Pavel, the Russian trainer, suggests a daily dose of up to 100 swings ( in sets of say 20) followed immediately by five TGU’s on each side. That builds one heck of a base. Men very gradually work up to a 53 lb kettlebell and women 35# kettlebell. Begin with say, two days per week; then gradually work it up to 5 days per week.It is a challenge, but the benefits are impressive – and you’ll be a better athlete for it.

2/26/19 TUESDAY, 8:15 am HILL REPEATS that were planned for today will not be held as a group workout; if you do plan to get in a 35-45 minute run; then get out of the rain. We’ll probably schedule back to back make-up Tuesdays in near future.

2/27/19 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT at Warren’s with Kees.

2/28/19 THURSDAY.  TRACK at COM. Not on due to too few people around. 6 x 20 meters, some drills.; then 2 x 100 (100).

2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)….Then we’ll have you do a 400 @5K GP without using a watch.

3/2/29 SATURDAY. 7:30 am start for HILL REPEATS/ Cross Training .  The workout is a go: rain will be minimal, I’m told. At the Theological Seminary of Seminary Drive area. Park along Seminary Drive, do your warm-up run prior to the 7:30 am start; then we’ll start the hill repeats!

Hi Folks,

Updated 2/21/19: SATURDAY HILL REPEATS are on. See you there. I hope to schedule a run up the RAILROAD GRADE on a Sunday soon. 

MOVIES:   I rarely talk about non-training topics, but I think the “Green Book” movie is excellent and a must-see. Also, for a very different movie done by Lord of the Rings director, Peter Jackson of New Zealand, made, ” They Shall Never Grow Old,” which consisted of refurbishing footage from WWI old films and actual soldiers’ audio. He focused on the awful trench warfare and the “average” soldiers slugging it out in the mud and over a wasteland. Peter Jackson “modernized” the old herky-jerky footage and gave it color. It’s amazing how watching the footage at regular movie speed made it so much more empathetic and identifiable. 

They took archived audio from the soldiers on the frontlines and put it into the movie. Jackson did not try to make it a Hollywood production, but showed what those 16-20 year olds went through with personable footage and audio. 

Stay and watch it past the credits; then Peter Jackson comes on and spends quite a bit of time explaining how they used the technology to bring back 100 year old film, how they did the coloring to take it out of black and white movie. It was fascinating to see his dedication to detail: filling in the color in great detail,  capturing the artillery sound, how the authentic audio was used, the music and more. Jackson did a good job explaining the process and his attention to detail. So, if you go to see it, remember to stay through the credits and enjoy the last section of the movie. 

This is the week to get back on the trails and roads to up the mileage this week: we’ll have several days of no rain! Those of you pointing towards the Dipsea Race will want to get in consistent running for the next three months to build a mileage base with one day with rolling hills , one day with track training for leg speed, pacing; a long run day for endurance; strength training for strong core, legs and mobility; and one moderate distance day. Our early Saturday Hill Repeats/Cross Training sessions serve as a power development workout day.

I also suggest an over distance run by running the Double Dipsea course once in April, and May at an easy pace, mixing up running and walking just to acclimate to the constant up and down terrain of this unique course. it will make the single seem mentally and physically shorter come race day. February, March and half of April are for background training prior to running single Dipsea distances as laid out above. Work your weekly long run up to at least 13 miles to develop the endurance to push through a single Dipsea distance. Get yourself strong prior to focusing on the course from mid April through May: you’ll experience breakthroughs.

2/19/19 TUESDAY …we won’t have our group workout, but i suggest a solid run on the trails or roads for mileage.

2/20/19 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT at Warren’s with Kees.

2/21/19 THURSDAY 8:15 am start for TRACK at COM track facility. ( Waiting to hear if the group members are out of town or not). Skip, butt kick drills, 6 x 20 meters:

7:30 am gp: 2 x 100 (100), 2 x 400 (2:30), 1 x 600 (200), 1 x 1000 (200), 1 x 600 (200), 2 x 400 (2:30), …..1 x 800 @ 5K GP without looking at watch until finish.

8:15 am gp: 2 x 100 (100), 2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)….Then without using a watch run a 400 @ 5K pace; I will give you the finish time.

2/23/19 SATURDAY 7:30 am start for HILL REPEATS/Cross Training session on the Theological Seminary College grounds off Seminary Drive. ( Weather should be okay). Park near the College entry road along Seminary Drive; do your warm-up run along the Bay and then run up the entry road to the first level where I’ll have the exercise stations set up. We’ll have four rounds of exercise stations and 4 x 5 hill repeats.

We’ll be adding new warm-up running drills prior to starting the hill repeats.

This will be followed by “loaded carries” training.

 

 

Hi Folks,

Updated 2/15/19, 6:30 pm : Hill Repeats/Cross Training are on for Saturday: rain will be on now and then; we should be okay.

Edited 2/12/19: Finally have the blog name you’ll use from here onward: keestraining.blog.

Again, we have a week of on and off rain so plan accordingly; Wednesday and Thursday look very wet, so we will not have the Track workout. I usually suggest that when you run on a rainy day, keep it to a 35-45 minute run at steady pace; wear a water resistant to waterproof windbreaker. Then change out of the wet running gear, put newspaper in your shoes after removing the liners. They’ll be ready to go after you do this once or twice.

We had sunny skies for Sunday’s “Tunnel of Love” Couples Relay which was held on a new course that included a run out/back on the bike path through the tunnel that connects Larkspur Landing area to Anderson Drive in San Rafael.

2/12/19 TUESDAY 8:15 am TEMPO workout starting out from north end of bike path. Some park by Middle School, others by Hauke Park. Weather will cooperate!

2/13/19 WEDNESDAY 8:15 am MADISON AV GYM workout. at Warren’s with Kees. “100 Swings /mobility routine”, Circuit, Deadlifts. Be ready for driving rain during the 7-9 hours; right during commute time – be careful.

2/14/19 THURSDAY 8;15 am start for TRACK at COM. No track today due to rain. A mix of intervals with shorter intervals emphasized this week. 6 x 20 meters, 2 x 100 (100), 2 x 150 (50): 3 x 400 (3′), 2 x 300 (100), 2 x 200 (200); 2 x 400 (3′), 1 x 300 (100), 1 x 200 (200), 2 x 150 (50).

2/16/19 SATURDAY 7:30 am SATURDAY HR/Cross Training  are on for Saturday.at Seminary College off Seminary Drive. Park near entry road to the College along Seminary Drive. Arrive early to get in your warm-up run and meet up at the first level road where I have the exercise stations set up. there will be four sets of exercises interspersed 4 x 5 hill repeats.

2/17/19 SUNDAY 9 am TCRS – VERISSIMO/O’HARE PARK, 4.4M,Novato. (see Tamalparunners.org)

Hi Folks,

Just a short note regarding the blog: kees training.wordpress.com: it is temporary until I can implement kees training.blog. I have to wait on that for now.

2/9/19 SATURDAY ….no Hill Repeats due to rain and a weekend of extra commitments; we’ll pick it up again next week.

2/10/19 SUNDAY 9 am is the TUNNEL OF LOVE COUPLES RELAY in the Country Mart area of Larkspur Landing. The new course will start from the movie theater parking lot, go out and through the tunnel on pedestrian/bike path that connects to Andersen Drive and back. I’ll be working the finnish line, so hope to see you there.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton