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.

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: