Hi Folks,

Hope everyone had a good Memorial Day weekend and ready for getting back to your training routine. Dipsea participants still have a solid four or five days of good training and taper week in preparation for the race day.

SATURDAY HR/XT has been CANCELLED for this week!

5/27/25 TUESDAY. TEMPO run pieces over flat to rolling terrain at a solid 10K effort interspersed with a short easy run break. After the mile warm-up:

5′ Tempo (1′ easy run) – 15′ tempo (easy run to finish)

5/28/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises and 50 KB Swings prior to the two rounds of the Circuit. Finisher are 3 x 3-4 Deadlifts.

Deficit KB Sumo Deadlifts / PVC O’Head Squats

Right, Donkey Whips with heel plant / Right Straight Leg Lifts

Left, Donkey Whips with heel plant / Left, Straight Leg Lifts

Incline Push-Ups

X 5 R/L Elevated Single Leg Hip Bridges with weight belt / Standing “V” DB Arm Raises

Wipers

R/L Kneeling Hip Lifts + Step-Ups

DGB Sit-Up and Reach

Landmine R/L Fwd Stance x 5 One-Arm Presses

Weighted Bar 21’s

R/L Side Stance Medicine Ball Side Throws

Farmer Carry / DBL KB Rack Carry

Finisher: Deadlifts 3 x 3-4 reps

5/29/25. THURSDAY. SPEED-WORK at your local track to develop leg speed, accurate pacing and fitness. After the warm-up mile, 6 x 30 meter pick-ups, skips, butt-kicks.

A gp: 2 x 200 (200) – 8 x 400 (on 90″) – 1 x 1000 meters at 10K pace….(running the longer when legs are tired.

B gp: 4 x 100 (100) – 4 x 200 (200) – 2 x 400 (200) – 600 (200)

5/30/25 FRIDAY. Weekly bike ride with members of workout group and other cyclists. Time and location tba.

5/3125 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS.

Workout CANCELLED for this weekend: group members are all occupied! Next week should work.

Hi Folks,

Memorial Weekend coming up: workout changes, ideas, Dipsea practice.

Note that there will be no SAT/HR/XT this upcoming Saturday due to the Holiday weekend.

DIPSEA practice tip: About two weeks to go to race day. I’ve learned from experience that I scheduled my last quality run (not long run) about 10-11 days prior to race day.

this weekend provides an opportunity to run two full or partial Dipsea runs prior to taper week depending on your mileage base. You could select to run Friday and Sunday or Saturday and Monday; you’ll learn to run with tired legs and therefore realistic pacing on race day.

If you run 45-55 miles per week you can run a moderate effort Double Dipsea in practice: builds endurance, confidence and should not affect pushing the effort on 6/8/25.

Those who come to our Saturday workout can complete a quality workout there followed by a Dipsea practice on Sunday or Monday. If low on mileage you can run to the edge of the Rain Forest or Cardiac and back instead of all the way to Stinson Beach.

During the taper ten days I reduce the weekly mileage , but keep quality up to stay fit and blood volume high. Running ten minute miles only gives you slow legs and fatigue; you want good turnover, snappy energy, but with low mileage. I take two days off completely during the week leading up to the race. You’ll need “happy legs” on race day if you feel guilty about not running you will be ready for the big effort: it will take everything you have on this hilly course.. Track work on Thursday, 6/5/25 should total 4-6 laps of 200’s and 400’s at 5K race pace: feel sharp, not tired and you’ll come into the race with “fast legs”.

SHORT HOME KB WORKOUT ( see below). The strength workout for Saturday. It is also the main format for building pressing ability. By not going over three reps you avoid wavering presses, keep them solid. You don’t allow your presses to become shaky. Acclimate yourself to this system of KB training.

5/20/25 TUESDAY. TEMPO run pieces. After one mile warm-up run:

run 12′ tempo (2′ easy run ) – 8′ tempo , then run to finish of workout.

5/21/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Get un Halos with 10# grip plate, goblet squats, resistance band Shoulder Complex.

Deficit KB Sumo Deadlift

Left, Slow Donkey whip with Fwd heel touchdown/ Left, Straight Leg Lifts over KB

Right, Slow Donkey Whips with Heel Touch / Left, Straight Leg Lifts over KB

Incline Push-Ups

X6 R/L Elevated Bent Leg Bridges

Wipers

X8 R/L Heavy DB Gorilla Rows

X5 R/L Elevated Reverse Lunges

X6 R/L Landmine Fwd Stance Presses

21’s with weighted Bar

R/L x 5 Medicine Ball Side Rotational Throws to Kees

O’Head Grip Plate Carry / Rack Carry

Finisher: Deadlifts 3-4 x 3 reps.

5/22/25 THURSDAY.SPEED-WORK on your local track. Last big workout prior to Dipsea day. After the one mile run, 6 x 30 meter pick-ups, butt kicks, and x2 R/L Forward Lunge Torso Rotations.

A gp: 2 x 100 (100). 2 x 1000 (200) @ 10K race pace – 2 x 800 (200) @ 5M pace – 2 x 400 (200) @ 5K pace….Practicing for that stretch between the start and stairs.

B gp: 2 x 100 (100) . 1 x 800 ((200) @ 5M pace – 4 x 400 (on 3′ ) @ 5K pace.

5/24/25 SATURDAY....No HR/XT this weekend! have a good holiday weekend, BUT those running Dipsea will want to take advantage of the extra day off from work as described above.

SHORT WORKOUT for at Home that covers most of major muscle groups “Complex Lift”: Two rounds: KB CLEAN & PRESS R/L (1,2,3)..

How to execute: Do I rep with right; then with left. Then two with right, then two with the left and finally three on the right, three on the left. The priority with KB training is to get strong first , then the endurance will come also. You total nine reps, but you’re going over three reps at one time; allows you to practice with a heavier kettlebell.

Hi Folks,

Busy week ahead for those gearing up for Dipsea because it’s less than a month to go to race day; these next two weeks would include your most demanding workouts followed by a taper. Those not running this historical race will be working on their leg strength, leg speed, exercises followed by loaded carries, swings and other kettlebell training.

Refer to last week’s posting and put the Short Workout on a 3 x 5 card for your use at home. Note that the reps I posted are for 5; you can begin with 3 reps for each of the four exercises and work up to the five reps.

5/13/25 TUESDAY. TEMPO run pieces at 10K race pace effort over flat to undulating terrain. After the warm-up mile: 8′ tempo (1′ easy) – 6′ tempo (1′) – 6′ tempo ; then easy run to finish.

5/14/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s. Get in your warm-up and mobility exercises, 5 x 12 KB Swings.

KB Deficit Sumo Deadlifts

Left, Bird Dogs / Left, Back Hip Circles

Right, Bird Dogs / Right, Back Hip Circles

Incline Push-ups

L/R X6 Bench Single Leg Hip Bridge w/DB / Slam Ball Hip Bridges

Wipers

DBL KB Clean to Rack, R & L Presses; repeat

Right DB Single Leg Reaches / Left, DB Single Leg Reaches

Landmine Thrusters / 180 Rotations

DB Plank Drag / Weight Bar 21’s

2 x 6 Heavy KB Swings / Figure 8’s

Farmer Carry / Rack Carry

Finisher: 3 x 4 reps Deadlifts

5/15/25 THURSDAY. SPEED-WORK at your local track. Get in the mile warm-up steady run, 6 x 30 meter pick-ups, butt-kicks, skips. then: 2 x 100 (100).

A gp ( sub 7′ group): 1 x 200 (200), then 3 rounds of ((600 @ 5K pace (200) -200 @mile pace (200)), then 3 rounds of: (400 (200) – 200 (200))

B gp: 2 x 150 (50)…4 rounds ((400 @ 5K pace (200) – 200 @ mile pace (200))

5/17/25 SATURDAY. HR/XT/SWING/MOBILITY/LOADED CARRIES/SPRINTS/ DEADLIFTS. 9 AM in Lot C of Olivet Seminary College ( 201 Seminary Drive, MV Strawberry area.)note that I will have Sat HR/XT during Memorial Day weekend (5/24).

Hi Folks,

Bike Around the Buttes (5/3/25) turned out to be a ride under ideal weather conditions; a sharp contrast to last year’s cold, windy and unrelenting rain! A number of us rode either the 20,40, or 71 mile routes largely free of traffic and through agricultural lands. SANDY got in her age in kilometers (78 or 47 miles) accompanied by KEVIN, who unfortunately broke a cleat on one of his clip-ins, but managed to finish the ride.

SHIRLEY, TOM, ELIZABETH rode the 20 miler and will gradually work up to the 50K and 40 mile distances in 2025.

JUDI, ANN and I rode the 71 miler in 5:12 and over quiet roads with little very little traffic making for a relaxed several hours of riding broking up with aid station stops. A delightful day! Note the Buttes in the background.

Ann and Judi with a portion of the Buttes Mtn Range in th background – the smallest mountain range in California.

5/6/25 TUESDAY. TEMPO RUN PIECES on pavement or dirt terrain at a high but controlled aerobic pace, i.e., about 10K race pace with a brief jog between the tempo pieces. After the mile warm-up: 10′ tempo (2′ easy run) – 10′ tempo, then run to the finish of the workout.

5/7/25. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. When you arrive do the warm-up mobility routine and 50 KB Swings prior to the Circuit.

Wide Stance KB Sumo Deadlifts

Seated Right straight Leg Lifts over KB (hip flexors)/ Right Donkey Kicks (butt)

Seated Left Straight Leg Lifts over KB / Left Donkey Kicks

Incline Push-Ups (chest, shoulders, triceps)

Swiss Ball Pikes (abs) /Slam Ball Hip Bridges (butt)

Wipers (abs, hip flexors)

Left DB/KB “Kickstand” Glute work/ Left DB Single Leg Reach (hamstrings)

Right, DB/KB “Kickstand” Glute work / Right DB Single Leg Reach

180 Landmine with Full Hip Rotation (torso)

DB Plank Drag / DGB Sit-Up and Reach (abs)

KB Figure 8’s / 2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

Finish with Deadlifts 3 x 3-4 reps.

SHORT WORKOUT for at home: 1-2 rounds, with DBL KB’s; work up to two rounds with only one break between rounds:

X 5 SWINGS, X5 THRUSTERS, X5 CLEANS, X5 FRONT SQUATS

5/8/25 SPEED-WORK at your local track to develop speed, fitness, accurate pacing. After your warm-up mile, Skips, butt kicks, fast feet 30 meter pick-ups.

A gp. (Sub 7′ pace group): 2 x 100 (100), then 6- 8 x 600 (200) at 5K pace -depending on your mileage

B gp. Two rounds of: (2 x 150 (50) – 2 x 200 (200) – 2 x 300 (100)). After those two rounds do 1 x 400 at 5K goal pace.

5/10/25 SATURDAY. HR/XT/KEY EXERCISES/MOBILITY/SPRINTS/LOADED CARRIES/ DEADLIFTS. 9 AM at Olivett Seminary in Lot “C” located at 201 Seminary Drive, Strawberry/MV area. Go up the entry road to Lot C and park there; I’ll arrive by 8::40 so you can do warm-up while I do set-up.

first board: key exercises for mobility, legs, abs, shoulders, butt

second board: leg strength and leg speed with hill repeats

third board: leg speed, loaded carries, swings, shoulders, leg

Hi all,

A good weather week coming up to get in your Dipsea practice runs and other outdoor training activities – until the weekend. Looks like we have some rain coming Friday night into Saturday which could affect our Bike Around the Buttes (5/3/25) 20M, 40M, 71M or 100M in Sutter, CA and the Wine Century 50K,100K,100M in Santa Rosa/Healdsburg area which some of us are participating in.

Strength training tips below.

Arguably the best cyclist in history: TADEJ PAGACAR of Slovenia, past winner of TDF, and numerous other famous races and one day long races: he defies description and what he does on the bike seems impossible. He won six races during March and April providing a resume most would like to have at the end of their career! I watched the Liege-Bastogne-Liege 255Km (155 miles) with 12,000 feet of ascent in basically 6 hours flat giving her a 24+ mph average (like riding more than twice around Tahoe plus 4,000′ more ascent . The commentators said the riders are stronger and faster than those a number of years ago. The riders averaged about 37 mph on the flat to undulating terrain, strong on the uphills; then Pagacar took off from the main pack on a 16% grade that jumped to 24%-and did while staying in the saddle. Now Tadej is going right into the three-week long GIRIO DE ITALIA! Look for him to also complete in the TDF after only a brief recovery. Keep your eye on him for the rest of the season: he’s simply amazing!

5/3/25 SATURDAY. No Sat HR/XT session that day: we will be away at the Buttes Ride.

4/29/25 TUESDAY. TEMPO run pieces. After the mile or so warm-up, you’ll pick it up to a 10K race pace effort followed by a brief recovery jog three times. The goal is to practice race pace effort and hold for sustained periods of time: simulates racing.

8′ tempo (1’easy ) – 8′ tempo (1′ easy) – 5′ tempo , then run to finish.

If you are a sub 7′ pace runner do a straight 20′ tempo at 10M race pace.

4/30/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym.

Deficit KB Sumo Deadlift

Left Kneeling Bird Dogs / Left Kneeling backward Hip Circles

Right Kneeling Bird Dogs / Right Kneeling Backward Hip Circles

Incline Push-Ups

Bench R/L Mtn Climbers / Slam Ball Hip Raises

Wipers

DBL KB Clean to Rack + x1 R/L Press ( repeats)

Right, DB Single Leg Reach (Deadlift) / Leg, Db Single Reach

Landmine Thrusters / 180degree rotations

DB Plank Drag right to left / Weight Bar 21’s2

x 6 Heavy Swings / KB Figure 8’s

Rack Carry / Farmer Carry

Finish with Deadlifts: 3-4 x 3 reps

4/30/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30″ pick-ups, skips, butt kicks.

A gp: (sub 7′ runners): 2 x 100 (100), 10 x 400 (on 2′) …a bit of extra recovery to maintain the quality of the 400’s . Begin the 400″s at 5K pace for first 3 reps; then pick it up.

B gp: Two rounds (4 x 100 (100) – 4 x 200 (200) – 1 x 400 (200))

5/3/25 SATURDAY.…No Hill Repeats session due to away bike ride event.

Thoughts on STRENGTH TRAINING from Dan John, Discus competitor, Master Instructor kettlebell Leader, author.

We tend to overcomplicate everything in life…..But to get strong is one of the easiest things I know. If you want to get stronger, lift weights. The best method is simply “One-Two-Three.”It’s an old method that has again seen the light of day. Pick a big movement.

Push: bench or military press

Pull: pull-up ( variations such as Inverted Row, Last Pulldowns)

Squat: Front Squat or Back Squat

Hinge: Deadlift

Find a load you can do for five reps. If it going to vary for most of us but a normal trainer will find that 80% of max is about right. Follow this rep scheme: 1-2-3. Do a single, rest a bit, do a double, rest a bit, then do a triple. That’s six total reps- the rep quality should all be excellent. For a quick workout, run through this three times: 1-2-3-1-2-3-1-2-3.

Never miss and never chase fatigue. Inch up the load every few workouts. …

2) Stretch what is tightening

Strengthen what is weakening

Have beautiful technique

Eat more protein and veggies

Drink more water and take fish oil

Compete with your strengths, but work on your weaknesses

Make a difference

3) Add Loaded Carries. ” Loaded Carries supply work capacity better than anything I have discovered in training. They safely put the body under continuous tension and build total body strength.

Groundwork is important, literally , for survival ( Turkish Get-Up) Learning to deal with slips and falls might save your life better than peaked biceps. The hinge work, from the deadlift to the kettlebell swing is the foundation of explosiveness and athletic movement.

more next time.

Hi all,

RESULTS: AJ Kallet’s daughter, SALLY, completed her BOSTON MARATHON today (4/21/25) in a solid time of 3:17:56 on a good clear weather day. This placed her 9,161 st place out of 28,793 runners, 1825th female (out of 12,439) and 1471st in W 18-39 age group (5546 in that group). Top 3 women pros broke the previous C R (2:21) with 2:17:__). I wonder each one wins the bonus of $50K if someone breaks the Course Record.

JOSHUA BORNSTINE, 37 of San Rafael and a fellow runner also ran Boston for the enjoyment of the day and in honor of his father. He ran 2:51:51 (1:24:37 at halfway) to place 2607 overall with a 6:37 pace; 2467th in men’s field and 1993 in his age group. Very sold, Josh! That looks to be over 3000 runners under three hours!

Runners need to qualify to run the Boston Marathon and it is amazing how many runners across the country meet that challenge ( you can the qualifying times by age group for men and women on the Boston Marathon site). In this year’s 2025 event: 211 runners broke 2:30:00, 4,683 broke three hours which requires sub 7-minute pace; 3871 women broke 3:30:00! I recall during the 1980’s I ran Boston on a cool overcast day: and saw that over 300 broke 2:30:00. I was 1485th with a 2:46:15; there was a group of runners behind, in front and to the side of me the entire way! Meeting a time oeglgggg

4/22/25 TUESDAY. TEMPO run pieces at a 10K race effort so that is’s a highly aerobic effort but under control. After the warm-up mile pick up the pace and run

5′ Tempo (1′ easy jog) – 11′ tempo (1:30 easy) – 5′ tempo; then easy run to finish..

4/23/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 9 AM. at Warren’s. Get in your warm-up ( I’ll have a white board with the routine).

4/24/25 THURSDAY. SPEED-WORK at your local track. Still working towards that 5K TIME TRIAL After the warm-up mile, do 6 x 30 meter pick-ups, mobility work; then 2 x 100 (100)

A gp: TWO rounds of: (2 x 200 (200) – 2 x 400 (on 90″) – 1 x 600 (200) – 800 (200))

B gp: TWO rounds of: ((2 x 100 (100) – 2 x 150 (50) – 22 x 200 (200) – 1 x 300 (100 or an even interval start point) – 1 x 400 (on 3′))

4/26/25 SATURDAY. HR/XT/MOBIOITY/SWINGS/LOADED CARRIES/KB CLEAN & PRESSES/DEADLIFTS. 9 AM in Lot “C” of Olivet Seminary College ( 201 Seminary Dr. Strawberry/Mill Valley area).I’ll arrive earlier about 8:40 to open the chain gate so you can park and do your warm-up routine prior to the start of the non-stop workout with two main whiteboard workouts.

Finisher: Deadlifts

4/27/25 SUNDAY. WORKOUT GROUPS/ TAMALPA RUNNERS/ FRIENDS SOCIAL .4-6:30 PM or ao. Held at OUNCES OUTDOORS located across from Kohl’s on the west side of Northgate Shopping Center (5800 Northgate Dr) ….I need to give OUNCES OUTDOORS a rough head count; please text me if you plan to attend: 415/595-1307.

Hi Folks,

I’ll be updating when I can as we head out watch the grandkids for three days.

Looking ahead: 4/27/25 Sunday, 4-6:30 or a social gathering for our workout groups, friends and Tamalpa members at Ounces Outdoors (5800 Northgate Drive) located on the West side of Northgate Mall across from Kohl’s . It’s located outside with partial covering on the sides and overhead to keep out wind; they have an outdoor bar and simple menu for snacks and meals. The goal is to give our workout group members time to connect and socialize. The goal is to have it set up as a monthly goal during our good weather months.

5/3/25 SATURDAY. BIKE AROUND THE BUTTES 20M/40M/71M/100M options over flat mostly flat courses. Starts at Sutter area near Yuba City. The 40 miler rides the loop around California’s “Smallest mountain range”; the 71 miler was designed to offer a distance between 100K and 100 miles. You can even sign-up a good week before the events, so you have time. Most of us stay in Yuba City and takes about 20 minutes to get to the start where riders can park at the HS Parking lot. . A BBQ and refreshments follow the rides. Check their web site for more details.

5/3/25 SATURDAY. WINE CENTURY 100M/100K/50K is more local in the Santa Rosa /Healdsburg area with many parking spots at the Kaiser Hospital facility. It’s the best organized ride event with good directional markings, aid stations, nice courses and a wonderful post-ride lunch. This one requires pre-reg; it may be filled already so check it out immediately! Some of our workout groups will participating in both May 3rd events.

4/15/25 TUESDAY. TEMPO pieces run at a high, but controlled aerobic pace with short jogging pauses between bouts. After the warm-up run:

7′ tempo (1′ easy jog) – 8′ tempo (1′ easy) – 7′ tempo; then run to the finish.

4/16/25 WEDNESDAY. STRENGTH TRAING CIRCUIT/SWINGS/ MOBILITY/DEADLIFTS.. 8 AM at Warren’s gym. The exercise stations are there for your circuit workout.

4/17/25 THURSDAY. SPEED-WORK at your local track. After your “5K Predictor” last week, we’ll return to shorter intervals to emphasize leg speed and CV fitness. After the mile warm-up, 6 x 30 meter quick pick-ups:

A gp (sub 6:30 pace gp): Two rounds of: (( 4 x 200 (200) – 4 x400 (on 90″) run at 5K pace))

B gp: Two rounds: ( 2 x 100 (100) – 2 x 200 (200) – 2 x 400 (200))

4/18/25. SATURDAY. HR/XT/MOBILITY/SWINGS/LOADED CARRIES/TRAPBAR DEADLIFTS. 9 AM. in lot “C” of the Olivet Seminary College on 201 Seminary Drive, Strawberry/Mill Valley area. I’ll open the chain gate about 8:40 to set up the exercise stations and so you can park in the lot and do your warm-up.

Please text me if you will be attending the workout by Friday.

X* R/L Kneeling Fwd Hip Circles / X 10 DBL DB Thrusters

3 x Sprint – 1 x Short

X 10 DGB Sit-Up and Reach // X6 R/L Kneeling Leg lifts

1/2 “A”

X8 DBL DB Front Squats / X8 R/L Standing Presses

Long

X6 R/L Elevated DB Split Squats / X10 Hip Bridge with DBL DB Presses

2 X Short – 1 x Sprint

Then go to the next whiteboard for the second half of workout with sprints, loaded carries, swings, KB lifts; then finish with Trap Bar Deadlifts and resistance band “crab walks”.

Hi Folks,

We’re in for a good weather week for outdoor training and Dipsea preparations. Those of you who need a shot in the legs to boost your hill training; come join our Saturday Hill Repeats. There I’ll have a whiteboard with key exercises in between hill repeats; a second whiteboard with sprints and loaded carries to build a strong runner’s frame so that your frame will be ready by race day comes around in June. You’ll need strong legs, frame and fitness to successfully get through the Dipsea: a demanding trail race course with steep up and downhills along with poor footing. ( See: Sat HR/XT below for details)

Mark down 4/27/25: Note that our next social gathering for our workout groups, Tamalpa members and friends will be on 4/27/25 from about 4-6:30 pm at OUNCES OUTDOORS ( OO) located on the west side of the Northgate Mall, across from Kohl’s. It provides a covered meeting area, (with protection) an outdoor bar, a simple menu; plus covered parking close by..I look forward to seeing a good number of you there,

4/8/25 TUESDAY. TEMPO runs to hold sustained efforts which simulate racing but at a controlled 10K to 15K race pace effort. After the warm-up mile:

10′ tempo (2′ easy run, but not too slowly) – 10′ tempo followed by a moderate pace to the finish of the workout.

4/9/10 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/KB TRAINING/DEADLIFTS. Two rounds of the Circuit after 50 KB Swings; finish with deadlifts.

Deficit KB Sumo Deadlifts / PVC O’Head Squats

Left, Kneeling Straight Side leg Raises / Left Half Kneeling Side Leg Windmills

Right, Kneeling Straight Side Leg Raises / Right, Half Kneeling Side Leg Windmills

Incline Push-Ups

DB Bent Arm Pullovers

Two-Way Rotation With Weight Bar / Opposite direction

BB Bent Row

Resistance Band Face Pulls

Kneeling Alternating Leg Lifts Onto Weight Plate or Step

DBL KB Clean & Alternating R/L Press- repeats

21’s / Weighted Plank

1 x 15 Swings

Farmer Carry / Rack Carry

Finish with Deadlifts.

4/11/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, butt-kicks and skips. Then 2 x 100 (100) . For a workout we’ll do the “5K Predictor” which gives you a very close approximation for your 5K race time (bring paper or 3 x 5 card to write down each 1600 meter time.

3 x 1600 and take exactly only ONE MINUTE recovery time between each 1600. Average the three 1600 times and multiply by 3.125 and you’ll have your very close approximation for 5K race time. This exercise has you pay attention to even pacing – and not to go out to fast on the first 1600; you’ll want to run each one as evenly as you can.

4/12/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/ XT/LOADED CARRIES/ SWINGS/ DEADLIFTS. 9 AM. In lot C at Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area.

Hi Folks,

Just back from a Cancun vacation with my daughter and son’s families consisting of ages ranging from 1.5 to 77 years in one place: not easy to do! The all inclusive resorts are a plus when you have infants to teenagers and the older parents: everyone can choose what they like with food choices and a selection of activities. It turned out that we had time to connect for an extended time we normally don’t do at home.

Looking ahead for workout groups social scheduled for Sunday, 4/27/25 from 4 pm to about 6:30 pm at Ounces Outdoors at the West side of Northgate Mall across from Kohls. We will have some overlap with a car group and music, but that ends at 5 pm. That gives us time to socialize. I hope to schedule in one of these social gatherings once per month from April on this year.

DRY CREEK ROAD WEST bike ride tomorrow near base of Lake Sonoma dam. Meeting at 9:45 AM in the large parking lot with picnic areas and rest rooms next to it. Take 101 north past Santa Rosa and take the Dry Creek Rd exit, go left at the stop sign and follow Dry Creek Rd for about 11 miles to the base of the dam area. Once you cross over the fast running creek from the spillway water; the parking lot will be on the left about half mile further. Ride is about 25 miles or any distance you’d like to do. We’ll exit the parking area, cycle about 5K south and take the Yoakum Bridge road to the right to cut over to DRY CREEK ROAD – WEST and follow it South for about 9 miles past rolling vineyards and many small wineries . Probably pick up lunch at Dry Creek Grocery Deli afterwards for lunch and beer.

4/1/25 TUESDAY. TEMPO pieces over flat to undulating small hills over dirt or paved terrain. The sub-6:30 pace runner will do a straight 20′ of tempo at 15k race pace. Most of the group will do a warm-up mile then:

6′ tempo @ 10K race pace – (1′ easy jog) – 10′ tempo (1:30 easy) – 8′ tempo , then easy run to finish.

4/2/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB TRAINING/DEADLIFTS – two rounds. 8 AM at Warren’s gym. Do resistance band mobility exercises, 50 KB Swings prior to the Circuit.

Deficit KB Sumo Deadlifts / PVC pipe or Weighted Bar O’Head Squats

Left Arm Standing Windmill / Resistance Band Press to Overhead

Right Arm Standing Windmill / Grip Plate Clean & Press x 5

Slam Ball Hip Bridges

Exercise Ball Transfers

BB Romanian Deadlifts X 4-5 reps

X 4 Right, KB Clean & Press

X 4 Left, KB Clean & Press

X 4 DGB Reverse Lunges

Landmine Russian Twists

R and L North-South KB Plank Drags / 21’s

1 x 15 KB Swings

Rack Carry / Farmers Carry

4/3/25 THURSDAY. SPEED-WORK on your local track (some of the group meet at COM track about 7:30 am. . After mile warm-up, 6 x 30 meter quick cadence pick-ups, skips,, and butt-kicks; then 2 x 100 (100). Thursday track sessions focus on leg speed and awareness for accurate pacing; Tuesday tempo runs simulate sustained runs to acclimate you to racing effort.

A gp: Two rounds:( (2 x 300 (100) – 2 x 400 (on 90″) – 1 x 600 (200))

B gp Two rounds: (2 x 150 (50) – 2 x 200 (200) – 2 x 400 (on 3′))

4/5/25 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/KB EX/TRAPBAR DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College (201 Seminary Drive of Strawberry/Mill Valley area). I’ll arrive about 8:40 to open chain gate to set-up the exercise stations and so you can park and do a warm-up. .

X 8 R/L Fwd Hip Circles / X 8 R/L DB Gorilla Rows.

2 x Sprint – 2 x Short

DB Burpee + Right / Left Plank Rows / X 10 DB Russian Twists

1/2 “A” – Sprint

X 12 DGB Sit-Up & Reach / Walking Lunges

Long

X 8 R/L Kneeling DB Presses / X5 R/L 1/4 Get-Ups

1/2 “B” – Sprint

Then it is on to the next whiteboard with the second half of the workout with sprints, loaded carries, KB swings, presses, mobility and deadlifts,

HI all,

Training for the Dipsea should be in full bore mode now! Saturday hill repeats for pushing leg strength for the hills, loaded carries for structural strength, time under tension; and swings for CV fitness. Thursday track for hard pacing, leg speed and wind to get you up the long hills. Two quality workouts in a week is about the maximum most runners should be running; recovery from quality workouts is important in order to maintain the workouts.

5/17/25 SATURDAY. STRONGFIRST OPEN DAY WORKSHOP in San Carlos. A free one day instruction day for kettlebells, barbells, and bodyweight exercises geared to people new to this equipment, experienced practitioners, and newbies. More info to come. You’ll have to pre-register due to the capacity limit.

3/18/25 TUESDAY. TEMPO run workout over a flat to undulating dirt or pavement terrain. After the mile warm-up: 10′ tempo ( 2′ easy) – 10′ tempo; then to run to the finish.

3/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility warm-up, we’ll do 50 KB Swings; then two rounds of the Circuit and finish with Deadlifts.

Deficit KB Sumo Deadlifts / X4 R/L KB One-Arm O’Head Squats

Seated Left Leg Over KB / Left Side Sweep & Reach

Seated Right Leg Over KB / Right Side Plank Sweep & Reach

Incline Push-Ups

Exercise ball Alternating Prone Leg Lifts

Wipers

DB Step-Ups

X R/L Heavy DB Gorilla Rows

Landmine X4 L/R Fwd Stance Presses

Loaded BB 21’s

2 x 6 Heavy Swings

Rack Carry / Farmer’s Carry

Finish with Deadlifts; 4 x 4 reps

3/20/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up: 6 x 30 meters pick-ups; then:

A gp: Two rounds of: (1000 (200) – 600 (200) – 400 (on 1:30) – 200 (200))

B gp: Two rounds of: (600 (200) – 2 x 400 (on 3′) – 2 x 200 (200))

3/22/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM. In Lot C of Olivet Seminary College, 201 Seminary Drive, MV/Strawberry area. I’ll arrive about 8:40 to open the chain gate so you can park and do your warm-up while I set up.