Hi all,

To Santa Cruz:

Sandy, Sister Marion and I stopped by Duarte’s Restaurant in Pescadero for lunch on our way to Santa Cruz (was very busy!). After lunch of their famous artichoke soup and seafood I took the opportunity to cycle the rest of the way from Pescadero to Soquel, just south of Santa Cruz, to the location of the Dominican Nuns’ vacation house overlooking the ocean breakers. Always a treat for us.

The ride in the southerly direction was especially beautiful this time with the miles of oxalis yellow flowers, mustard, and canola on both sides of the Highway One: the vibrant yellow stretched in large swaths against a background of green. This is the time to see coastal route so colorful after all the rains. Cars were also pulling to the side of the road just south of Half Moon Bay to walk in and stand in the many acres of mustard plants taking photos of the intense yellow growth: absolutely stunning display Nature at its best! (Some photos to follow.)

3/11/25 TUESDAY. TEMPO training pieces over a flat to undulating course on dirt or pavement terrain at a controlled high aerobic pace, i.e. 10K to 15K race pace. After the warm-up mile:

8′ tempo (1′ easy) – 8′ tempo -(1′ easy) – 6′ temp and run to finish easy.

3/12/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s gym. ( I have the Circuit Station Cards there for you). Two rounds of the Circuit after the 50 KB Swings; finish with 4 x 4 Deadlifts. Minimize talking during the Swings and Circuit, of course: need to focus on technique and controlled breathing.

3/13/25. THURSDAY. SPEED-WORK at your local track facility. Develop and maintain your leg speed though you may be training for Dipsea: it requires the complete package of hill running strength, long run, stair run practice, mobility exercises, and tempo sessions to get through that race course successfully.

3/15//25 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS/ KETTLEBELL EXERCISES/DEADLIFTS. 9 AM at Olivet Seminary College (in parking lot “C”) 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:35 am to set up and to give time for your wam-up.

X8 DBL DB THRUSTERS / DB KNEE TUCKS…. (Sprint – Short – 1/2 “A”)

X 10 DB GORILLA ROWS / X 10 R/L DONKEY KICKS (1/2 “B”)

X 6 R/L BULGARIAN SQUATS / DB “GOOD MORNINGS” (2 x Short – Sprint)

X 8 DB PLANK DRAG / X5 DBL DB SQUATS (Long) (Long)

Another option for workout above

Hi all,

Ten of us had a delightful ride in the Napa Valley; more specifically on Silverado Trail during the running of the Napa Marathon. Runners ran past many vineyards filled with rows of mustard between the vines. The ride was extra special due to NO CAR TRAFFIC permitted on this only day of the year. It turned out there was no rain during our outing, enjoyed a quiet ride and cheered on the runners as they made their way from Calistoga south to Vintage HS in Napa. We followed up the ride with a group lunch: a delightful day!

3/4/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K-10M pace: a controlled but quality pace. After the warm-up mile: 12′ tempo (1:30 easy run) – 12′ tempo; then run easy to finish of the workout.

3/5/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 am at Warren’s gym. Get in your warm-up and shoulder mobility resistance band routine, 50 swings prior to the doing two rounds of the Circuit.

PVC or Weighted Bar Behind Neck Presses

Kneeling Right Leg Horizontal lifts over block or kettlebell / Thread the Needle

Kneeling Left Leg Horizontal Lifts over block or kettlebell /R/L Kneeling DB Arch Reach X4

Incline Push-Ups

Exercise Ball Prone R/L Leg Lifts / Seated DBL DB “Y’s”

Wipers

DBL KB Push Presses x 5

Deficit KB Sumo Deadlifts

DGB Sit-up & reach

Weighted Bar 21’s

1 x 25 reps KB Swings / KB R/L arm Figure 8’s

Rack Carry / Farmer Carry

Finisher: 4 x 4 Deadlifts

3/6/25 THURSDAY. SPEED-WORK on your local track. A number of the group run at the COM about 7:30 AM. After the mile warm-up from dirt parking lot at COM, 6 x 30 meters on the track then: Distance “Breakdown” workout :

A gp: 2 Rounds of: ((1000 (200) -800 (200) – 600 (200) – 400 (200) – 200 (200))

B gp: 600 (200) – 2 x 400 (on 3′) – 2 x 200 (200) – 2 x 150 (50) – 2 x 100 (100)

3/8/25 SATURDAY. 9 AM at Olivet Seminary College (201 Seminary Dr, MV/Strawberry area). So far weather looks to be good for an inspiring workout! I’ll be there 8:40 or earlier to set up and so you can get in warm-up. Should be in full Dipsea prep with hill repeats, leg strength and mobility work along with loaded carries.

LMK if joining in: Elizabeth, Tom, Judi, Denise, AJ,

Alt R/L Leg Raise V-Ups between Arms / R/L X 6 “Bird Dogs”

Sprint – short – 1/2 “A”

X 8 DBL DB Plank Row, Clean & Press

1/2 “B”

Bent Over DB Read Deltoid Flyes / X8 R/L Front Step Down Foot Touches

2 Short – Sprint

X5 L/R DGB Reverse Lunges / X 8 R/L Muay Thai Side Planks

then it is on the next white board workout with sprints, loaded carries , kettlebell lifts.

NAPA MARATHON day Bike Ride:

We were greeted with this sign as we prepared to park by the Yountville park. A first for me.

Hi Folks,

Busy week ahead for me trying to finish up taxes; no last minute filing this year! We have overcast but good training weather all week including our Sat HR/XT workout. Note, that we include a new mobility, lifting, or stretching at the Wednesday and Saturday workouts. I’ve observed that maintaining my full range of motion (ROM) is a challenge and requires consistent attention.

Friday, 2/28/24 is No-Shopping ‘Economic Blackout’ day during which no on-line purchases are made, but you can do cash at your local family shops.

Our NAPA BIKE RIDE, Starting in Yountville: A cloudy week ahead and likely a bit of rain is forecast for Sunday (3/2/25); the day we planned for our bike ride on Silverado Trail. I can’t get a read on the weather, though weather reporters all use the same source for weather outlooks. It looks to be about .15-.30″ of rain from Saturday night into Sunday (6 am) for that day, which should be okay for the ride, though some of the group will pass on it. We’ll leave it up to you to join in or not.

This is the ONE DAY THAT THERE ARE NO VEHICLES on Silverado Trail, perfect for cycling, because the Napa Marathon will be in progress with the runners going South from Calistoga at 7:30 am to Napa’s Vintage High School. The marathoners will turn off Silverado at about 22.5 miles point of the marathon course onto Oak Knoll Ave crossover road.

Marathon day is a perfect day for a safe quiet ride and your pick of any distance you are comfortable with. We meet at the north end of Yountville (Madison exit off Hwy 29; then first left and a block to the park); we park by the little community park at the north end of town. Some will meet at 9 am so they can see the lead pack of runners; others will come at 9:30 or 10 am – up to you. We’ll see each out on Silverado trail, I’m sure. I hope to be there about 9:30 with Eric and his etrike.

We’ll cycle the two miles on the Yountville Crossover to Silverado Trail which is about the 18.25 mile split of the marathon course. (you’ll see the marathon / half marathon mile markers in the south bound bike lane). We cycle north against the flow of runner, then turn around when we reach the latter part of the marathon field and head south towards the Oak Knoll Ave crossover road. Then we’ll ride West across the valley, cross Hwy 29 at the light, and take the four miles Vine Trail bike path back to Yountville. We usually follow-up with lunch nearby or BYO lunch to eat at the park.

SATURDAY’s outdoor morning workout with hill repeats, loaded carries, kettlebell lifts, sprints and deadlifts should be a go because the light rain comes in Saturday night.

AMAZING DEPTH IN MARATHON TIMES DISPLAYED at OSAKA MARATHON: Despite the windy conditions and snowing during the last six miles, four runners broke the former CR of 2:05:37! Four ran under 2:06:00, 21 runners broke 2:09:00, 33 broke 2:10 and 43 broke 2:11:00 , i.e. under five minutes per mile! The race served as a qualifier for Japan’s runners looking forward to participating in Tokyo World Championships: it required running sub 2:06:30!

2/25/25 TUESDAY. TEMPO run over flat to undulating road or dirt terrain to practice holding a high, but controlled 10K race pace to simulate a distance road or track race. After the warm-up mile run: 10′ tempo (1:30 easy) – 6′ tempo (1′ easy) – 4′ tempo then run to end of workout .

2/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym. After your shoulder strap stretches, halos and goblet squats you’ll do 50-60 KB Swings; then two rounds of the circuit. You’ll Finish with 3 x 3-5 reps of deadlifts.

PVC or Weighted Bar Behind Neck Presses x 6-8 reps

Hip Bridges / Elevated Heels DB Squats x 5

Kneeling Straight Leg Horizontal Swings over Block / Elevated Toes DB Squats x 5 (hips)

Incline Push-ups

DBL DB Seated Bench “Y’s” with 45 degree angle raises x 6 (shoulders)

Wipers

Heavy KB Bent Rows x 6 (Back)

DBL KB Clean & Push-Presses x 5

Deficit KB Sumo Deadlfts

180 degree Landmine Rotations

Weighted Bar 21’s

KB Figure 8’s (core)

Rack Carry / Farmer Carry

Finish with 3 x 3-5 reps BB deadlifts or Trapper Deadlifts

2/27/25. THURSDAY. SPEED-WORK at your local track. About 7:30 am there are usually members of the group doing the workout. Group energy helps! After mile warm-up, 6 x 30 meter pick-ups:

A gp: 200 (200) – 400 (on 1:30 or 2′) – 600 (200) – 1000 (200) – 600 (200) – 400 ( on 1:30 or 2′) -200 (200)…….(600’s at 5K pace, 1K at 10K race pace)

B gp: 2 x 100 (100) – 200 (200) – 300 (100) -400 (on 2:15 or 2:30) then do 300 (100) – 200 (200) – 2 x 100 (100)

3/1/25 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/KB TRAINING/DEADLIFTS. (I may cancel if it is raining in the morning. (More tba). 9 AM in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:35 so you can park and get in a short warm-up run.

X8 DBL DB Clean + Thrusters / X 5 R Lunge Torso Rotations

Sprint – Short – 1/2 “A”

X8 Back Kneeling Hip Circles / X 12 DGB Sit-up & Reach

Long

X 8 Hip Bridge DBL DB Presses / X 5 R/L “Thread the Needle”

1/2 “B”

Walking Lunges / X 6 R/L “Iron Crosses”

2 x Short – 1 Sprint

Then on to the second half of the workout with Sprints/ Loaded Carries/ KB Swings/ Clean & presses / Deadlifts.

Current administration Cost facts in Washington in month one:

Trump cost the taxpayers 10.7 million dollars playing golf in his first month in office (based on 2017 costs; much higher now). He golfed every weekend since taking office. He’s on pace to spend over $100 million dollars in 2025. Each trip to Mara-Lago costs $3,383,250.

It has to be an expensive and a logistical challenge each time any President goes on the mover

Hi Folks,

NEW WR for Men’s HALF MARATHON (13.1 miles or 21 KM) set in Barcelona last weekend by JACOB KILIMO, 24 of Uganda in 56:42! This turns out to be the greatest improvement in the half marathon ever (old record was 57:42)! The morning was a perfect 13 degrees Centigrade with no wind. The two-time World XC Champ’s splits were amazing as he left his pacer behind after about 8 minutes into the race hitting the 5K in 13:34, 10K in 26:46, 15K (9.32M) in 40:07, and 20K (12.4M) in 53:42 – about a 4:20 pace, or about 65″ -66″ per 400 for 52 laps.Those 5K, 10K, 15K and 20K split times would take the win for many races.

The women’s winner was JOYCLINE JEPKOSGEI, 31 of Kenya ran a superb time of 64:32 – a sub 5-minute pace per mile! She also gradually distanced herself from the field finishing about two minutes ahead. Her 5K in 15:25, 10K in 30:08, 15K in 45:27

45:272/18/25 TUESDAY. TEMPO. Weather should be good for getting in that steady high aerobic, but controlled effort with : 10′ tempo (2′ easy) – 12′ temp, then easy run to finish of workout.

2/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s for two rounds of the Circuit. Warm-up and mobility exercises, 60 Swings; then the Circuit.

Deficit KB Sumo Deadlifts

Left, Bird Dogs / R/L Wide Stance Straight Arm ground touch Rotations

Right, Bird Dogs / R/L x 10 Fire Hydrants

Incline Push-Ups

Bench R/L Mtn Climbers / Slam Ball Hip Raises

Wipers

KneeLing Hip Flexor Leg Lifts

Alt KB R/L Clean & Press

KB R/L x 6 Half Stance Single Leg Deadlifts

Weighted Bar R/L 21’s

2 x 6 Heavy Swings

Rack / Farmer Carry

finisher: Trap Bar Deadlifts

2/20/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick cadence pick-ups. Then:

A gp: 2 x 150 (50) – 2 x 1000 (200) @ 5k pace – 2 x 600 (200) – 2 x 400 (on 1:30) – 2 x 200 (200)

B gp: 2 x 100 (100) – 600 (200) -2 x 400 (200) – 2 x 300 (100) – 2 x 200 (200).

2/22/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/SWINGS/KB LIFTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary college, 201 Seminary Drive, Strawberry/MV area. I’ll open the chain gate early so you can park and warm-up while I set up.

LMK if joining in for the workouts. Weather will be clear:

Hi Folks,

More rain this week so I thought I’d have you combine a temp/track workout on Tuesday instead of on Thursday which will be quite rainy.

2/11/25 TUESDAY. TEMPO/TRACK COMBO at your local track. After the warm-up run and 6 x 30 meter pick-ups. You’ll be running 4 x 800 (200) two different ways. Run the first 800 at your goal pace for 5,000 meters; figure out each 400 split for you pace. For example, for 9′ pace miles that will be 2:15 per 400 or 4:30 per 800. For the first and third 800 use your watch to check each 400 split; on the second and fourth 800’s without a stopwatch, but note the time at end of the 800’s. Learn to “feel” the pace by perceived exertion. You put your watch to it on the first 800 keeping the 200 and 400 splits on track; then when you run it without depending on the watch.

WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY DEADLIFTS. 8 AM at Warren’s gym. You’ll do the warm-up and 50 KB Swings prior to the Circuit.

2/13/25. THURSDAY. SPEED-WORIK on your local track. BUT TODAY, due to a rainy Thursday, just get in steady 5K-4 mile run.

2/15/25 SATURDAY. HR/XT/SWINGS/SPRINTS/ LOADED CARRIES/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary (201 Seminary drive , MV/Strawberry area).

LMK if joining in:

Hi Folks,

Rain for most of the week with a short break on Wednesday, rain Thursday followed by clearing on Friday followed by a sunny weekend. So I will hold the SAT HR/XT session on 2/9/25 at 9 AM.

Likely Mustard Ride on Sunday, though I will update Saturday afternoon to see if there is flooding in Yountville / Napa area: as of Thursday the Napa River is very high and there are sections with ponds of water on the roads. So far I think it will be okay…If Napa area looks iffy, I have backup ride location from SMART station area at Atherton Ave, more specifically on Woody Hollow rd just past SMART. We have various distances for the group from that location too.

It is also Super Bowl Sunday,(2/9) so a number of people may pass on the ride; though the game starts late afternoon: you should be okay. Note, that the new Vine Trail section from St. Helena to Calistoga has a few packed dirt sections that may be soggy for bike tires and will need to be circumvented. We can do this by riding north on Hwy 29 for about 5 miles, then cut over to Silverado and head towards Yountville Cross over.

BB 101: See Oaklandsmostpowerful.com for the two workshops Barbell Instruction, KB Windmill, KB Bent Press workshop set for March 8th. See their web site for pricing (modest cost) and details. This is a new offering by the StrongFirst group that is designed for beginners who haven’t used barbells in training (no need at all to feel intimidated) will be held in San Carlos. They offer a 10-12 AM Bonus session to learn the KB Windmill and KB Bent Press ($54). The 1-5 PM BB 101 features technique details for the Deadlift, Bench Press, Bridge Floor Press ($100) for people new to barbell training: learn it correctly from the start. The workshop will be held in San Carlos at Home Grown AthleteX on 551 Taylor Way, Units 3-6, San Carlos and not far off 101.

2/4/25 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile you’ll up the pace to 10K race pace for the tempo pieces. Run 6′ Tempo (1′ easy) – 10′ tempo (1:30 easy) – 7′ tempo and easy ruin to finish .

2/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SPRINTS/SWINGS/KB TRAINING/DEADLIFTS. 8 AM at Warren’s gym. You’l get in mobility exercises warm-up, 60 KB Swings, Circuit and finish with Deadlifts.

Deficit KB Sumo Deadlifts / KB 1-Arm O’Head Squats

Left, Fwd Hip Circles / Left, Bird Dogs

Right, Fwd Hip Circles / right, Bird Dogs

Incline Push-Ups

Slam Ball Hip Bridges / Hip Bridges “Marching”

Wipers

Elevated Goblet Squats x 5

DB Russian Twists

DBL KB Bottom-Up Carry

Finish with 3 x 3-4 rep Deadlifts

Elevated KB Squats x 5 slowly

DB Russian Twists

DBL KB Bottom-Up Carry

Finisher: Deadlifts 3 x 3-4 reps

2/6/25 THURSDAY. SPEED-WORK at your local track. After mile warm-up, 6 x 30 meters pick-ups, skips and butt kicks. Pacing is a bit trickier with this Ladder workout.

A gp: 2 x 200 (200), 2 x 400 (on 2:30), 2 x 600 (200), 2 x 400 (on 2:30), 2 x 200 (200)

B gp: 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 3′) , 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

2/8/25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. 9 AM. Weather looks to be fine! In lot C of Olivet Seminary (201 Seminary Drive, Strawberry/Mill Valley. I will open the chain gate prior to 9 AM so you can park; then go do your warm-up while I set up the stations.

joining in: Robert, Shirley, Judi, Elizabeth, Tom, AJ, Teresa, Sara,

Hi Folks,

Looks like there will be rain Friday through Sunday which affects our own “Mustard Ride” on Sunday, 2/2/25. We were to meet in Yountville at 9:45 AM by the local small park at the north end of town. I am officially canceling the group ride due to rain, though some individuals might go up and ride the area anyway. Let’s see if the mustard is still blooming the following week. If not, We’ll focus on the March 2, 2025 ride (see next paragraph)

Mark down MARCH 2, 2025 for our group ride on the SILVERADO TRAIL on the day of the Napa Marathon: the road will be closed to car traffic! The best morning to get in a quiet ride and cheer on the runners as they head south on Silverado from Calistoga to Vintage HS in Napa. The marathon starts at 7:30 AM; we’ll meet by the little park at the north end of Yountville, ride across the valley on the Yountville Crossover road to where it hits Silverado at the 18M mark of the Napa Marathon course. We usually get there 8:30 or 9 AM so we can head north towards the tail end of the marathon field (we should see each other if some of the group start a bit later morning); turn-around and come back to either the Yountville Crossover or go all the way south another 5 miles to Oaknoll Av (22.5M point of the marathon), turn right there, and follow it across the valley to the signal light at Hwy 29 where we crossover to the Vine Trail bike path and head back 4M to Yountville.

Last Saturday morning was the grand opening of the newly built one mile stretch of BIKE PATH that runs from just past Embassy Suites Hotel on McInnes Pkwy parallel to the SMART tracks all the way to Smith Ranch Rd and McInnes Park. I’ve noticed that it is being used throughout the day; it’s also my new route for heading northward from Santa Venetia to LVR and avoids the busy frontage road from the SMART station to Smith Ranch Rd Exit.

1/28/25 TUESDAY. TEMPO run over flat to undulating terrain on dirt or pavement. After the warm-up mile you’ll do a full 20 minute tempo run at about your 10K race pace. Follow this with a five minute cool-down run and stretch for quads, hamstrings, hips.

1/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM start at Warren’s gym. Begin with mobility exercises and warm-up.

Deficit KB Sumo Deadlifts / PVC Pipe O’head Squats

Seated LEFT leg lifts over KB / Prone LEFT Arm Horizontal Swings over KB

Seated RIGHT leg lifts over KB / Prone RIGHT Arm Horizontal Swings over KB

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

DBL DB R/L Gorilla Rows

Single KB Squat to O’Head Presses

Landmine 180’s

Weight Bar 21’s / Lateral Bar Dips

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with 3 x 3-4 Deadlifts

1/30/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick cadence pick-ups; then some skips and butt-kicks and 2 x 100 (100):

A gp: 8 x 400 (on 90″ or 2′), 2 x 200 (200)

B gp: 6 x 400 (on on 2′), 2 x 200 (200).

2/1/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB TRAINING/DEADLIFTS. Rainy Day Indoor workout: I will hold an indoor workout at Warren’s gym at 9 AM for those who’d like to join in. LMK if you are attending.

2/2/25 SUNDAY. Our MUSTARD RIDE starting from Yountville. CANCELLED due to rain; though some folks will go up anyway and get in a rainy ride.

Hi Folks,

We rode in the Napa Valley from Yountville on Monday and did see the mustard bloom in the beginning stages; we’ll schedule our own Mustard Ride probably for February 2nd. Then also mark your calendar for March 2nd to ride Silverado Trail for when the road is closed to car traffic during the Napa Marathon. more to come on this.

NEW AMERICAN HALF MARATHON RECORD set last Saturday the Houston Half Marathon fielded a very strong field of Americans who broke the 18 year-old AR of 59:43 held by Ryan Hall for 18 years! CONNER MANTZ ran 59:17 (4:31 per mile!). Four runners were together over the last miles after running 5K splits in 14:02, 13:59, 14:18 into a 14 mph headwind and in 32 degree weather! All four broke the 59:22 course record.

WEINI KELATI set a 10M record split as she set a women’s AR two years in a row with a 66:09! It’s surprising that records would be set in such windy and cold conditions.

1/21/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K or 15K race pace to acclimate to the body to a steady non-stop effort which simulates racing. After the warm-up mile: 2 x 10′ tempo with 2′ easy run between each tempo bout.

1/22/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. First thing, get in the mobility exercises, warm-up and swings.

KB Deficit Sumo Deadlifts / PVC X6 O’Head Squats or 1-Arm O’Head Squats

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

Seated Left Leg Lifts over KB / Left Side Plank Sweep & Reach

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

Resistant Band O’Head Press & Behind Neck Presses

KB Half Stance R/L Romanian Deadlifts

Weighted Planks

Loaded Bar 21’s

Heavy KB Swings

DBL KB Waiters Carry / Farmer Carry

Finisher: 3 x 4 Deadlifts

1/23/25 THURSDAY.SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips you’ll be alternating 400’s at 5K GP and the 200’s at mile pace. Control the 200’s so that you finish the workout: they’ll take it to your legs.

A gp: 6 x (400 (200), 200 (200))

B gp: 4 x( (400 (200) , 200 (200))

FLEXIBILITY, important for all ages for posture, protect yourself from injury, be a better athlete, heart health and live longer. Flexibility refers to joint range of motion (ROM) in a passive ability manner. Mobility refers to the active ability to do it.

Reduced flexibility can cause overuse to another joint resulting in compromised ROM. Improve your flexibility and you reduce that wear and tear. You become a better athlete if your joints are fully functional; any restriction in your ROM compromises your performance, e.g., tight hamstrings reduces your leg ROM and speed. Heart health improves when arterial stiffness is alleviated which increases blood flow, lowers blood pressure and heart rate. What I’ve noticed is that as I age I need to allot time for flexibility and mobility exercises to maintain my ability to do daily living and activity.

1/26/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ KB WORK/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:40 AM so you can get in your warm-up exercises prior to the 9 AM start.

LMK if you will be joining in for the workout. So far: Shirley, Judi, Robert

Hi Folks,

We have a clear though cool week ahead for training outdoors. This week I will be adding training tips in this posting.

1/14/25 TUESDAY. TEMPO run over flat to undulating terrain a steady high aerobic but controlled effort to simulate race efforts without but one or two breaks. The effort level for those running under 35 MPW is 10K race pace; for the higher mileage group it will be 10M race pace. Make note of your breathing effort level and cadence at that pace. After your mile warm-up

6′ of tempo/ (1′ easy run) – then right into 12′ tempo (1:30 easy) – 5′ tempo , then run to finish.

1/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s and get in your mobility work for shoulders and hips, 60 swings; then the Circuit and you’ll finish with Deadlifts.

Deficit KB Sumo Deadlifts

Bent Over R/L Torso Rotations Center Hand Touches

X10 Kneeling Left FWD Hip Circles / R/l Alt Hand to Toe Touches V-Ups

X10 Kneeling Right FWD Hip circles / KB Russian Twists

Incline Push-Ups

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Resistance Band KB Gorilla Rows

Landmine R to L Shoulder Transfers

BB 21’s

2 x 6 Heavy Swings

Rack Carry / Farmer Carry

Finish with Deadlifts 3 x 3.

1/16/25 THURSDAY. SPEED-WORK on your local track with others from the group at COM for a 5K Predictor workout Most of your track practice speed-work will be at 5K goal pace; let’s have you work up to that with a “5K Predictor” by running 3 x 1600 ( with exactly one minute rest between each 1600 (jot it down on a card or pad during the 1′ rest time, so you don’t forget); then multiply the average time by 3.125 for your predicted 5K). Put the time in your training diary; you’ll redo the routine in late May or June. Just running this predictor will teach you very accurate pacing.

1/18/25 SATURDAY. HR/XT/SPRINTS/CARRIES/KB CLEAN & PRESS/ DEADLIFTS. 9 AM start in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/Mill Valley area

Joining in: Shirley, Judi, Robert, Teresa, Sarah, Denise

Hi Folks,

Looks like we’re in for a good weather week so we can catch up on training. Our SATURDAY HR/XT will take place this week on 1/11/25.

1/7/25 TUESDAY. TEMPO run over flat to rolling terrain at a controlled high aerobic pace with short easy jog between bouts. Tempo runs are absolutely key to acclimating to race pace efforts for sustained periods. After the warm-up mile:

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

1/8/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll quickly get in your mobility warm-up, X50 Swings, then do the Circuit.

Deficity KB Sumo Deadlifts

“Left, Lunge Torso Rotations / Left “Donkey Whips’

Right, Lunge Torso Rotations / Right “Donkey Whips”

Incline Push-Ups

EX Ball Transfers / Ex Ball Prone Circles on the forearms

Romanian Deadlifts / BB Bent Row

O’Head Grip Plate Marching in place

X6 R/L DGB Reverse Lunges

Landmine Shoulder Press Transfers

Weighted Bar “21”

X6 R/L Kneeling DB Woodchops / X 6 Heavy KB Swings

One KB Karaoke Carry / Rack Carry

Finish with Deadlifts 3 x 3-4 reps.

1/9/25 THURSDAY.SPEED-WORK at your local track. We keep working to improve your 5K time. After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, and butt kicks:

A gp: 4 x 100 (100), 2 x 400 (on 2′ or 2:30), 4 x 800 (200) @ 5K pace

B gp: 2 x 100 (100) , 2 x 200 (200), 600 (200) at 5K pace, 4 x 400 (on3′)

1/11/25 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 open the chain gate about 8:40 to set up the exercise stations for the 9 AM start. Can do your warm-up run through Lots B & C and more; then go right into the first four sets of exercises and hill repeats.

Joining in are: AJ, Shirley, Robert, Teresa, Denise, Elizabeth, Tom

X5 DBL DB Clean & Press / X5 Goblet Squat

Sprint – 1/2 “A”

X6 R/L “N-S” Plank Row / X6 R/L Bird Dogs

3 x Sprint

Walk Lunges / R/L Single Leg Hip Bridges with DB Pullover & reach

Long

X R/L 8 Fwd Hip Circles / X8 DB R/L Gorilla Rows

2 x Sprint – 1 x Short

Then onto 2nd workout whiteboard for Sprint-Loaded Carries- KB lifts – Deadlifts. (more to come).