Hi Folks,

Busy Christmas time up in Granite Bay with the grandkids; should be back Thursday day. I figure most all of you are engaged with family or travel during this week. I’ll determine if we hold Saturday workout at the Seminary in Lot C or hold it indoors at Warren’s gym by Friday. Depends on the weather outlook.

Keep any STRENGTH TRAINING simple with: your age in KB Swings ( in 3 sets), Goblet Squats ( 3 x 5 reps) and X2 R/L Turkish Get Ups while holding a water bottle or the light 10lb KB or DB. Finish with a 1′ plank.

12/26/24 THURSDAY. Get in a steady 4-6 mile run as you recover from the Christmas celebration.

12/28/24. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB CLEAN & PRESSES/DEADLIFTS. Location tba on Friday.

1-1-25 WEDNESDAY. RRGrade Run or Mtn Bike. 9 AM from Downtown Mill Valley on Corte Madera Ave at the crosswalk to the fire station / Lovell Av. (runners may want to start at 8:30 AM). I will drive to the top of top of time to take any runners down after they do the ascent to East Peak parking lot. The Gravity Car Museum opens at 11 AM where you can view the history of the “Crookedest Railroad in the World” that went up a steady 5-7% grade from Mill Valley to the top of Tam so people could ride the gravity cars down the mountain. This lasted until after the fire of 1927.

Hi Folks,

I will have SATURDAY workout at Warren’s gym at 9 am. We will do KB Swings, a Circuit and finish with Deadlifts.

I’ll be updating almost daily in spurts because of all the deadlines a series of dental procedures, and “to do’s” during this time of year. Let’s see what the weather forecast is for this Saturday to see if we do the workout at the Seminary College or indoors at Warren’s garage gym. I’ll do an update by Friday.

12/17/24. TUESDAY. TEMPO run over flat to rolling terrain in order to hold a high aerobic, but controlled pace, i.e., at 10K race pace for modest mileage runners and 10M race pace for those running over 50 miles per week. Run a moderate mile warm-up, then up the effort for the two tempo pieces:

7′ tempo (1:30 easy pace) – then 15′ tempo followed by easy run to end of workout ( usually an out/back or loop course.

12/18/24. WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/KB/DEADLIFTS. 8 AM at Warren’s garage/gym. We’ll first do 50-60 KB Swings; then two rounds of the Circuit and finish with Deadlifts.

Deficit KB Sumo Deadlifts / X4 R/L 1-Arm O’Head Squats

Right, light DB Thread the Needle / Right, Kneeling Fwd Hip Circles

Left, light DB Thread the Needle / Left, Kneeling Fwd Hip Circles

Incline Push-Ups

Fitness Ball Prone 2-Arm Horizontal plane Flys

Wipers

X 5 DBL KB Clean & with a R/L Press –

Wtd Plank

Landmine Fwd Stance X5 Right 1-Arm Rows

20# bar Curls “21’s”

2 x 6 Heavy Swings / KB Figure 8’s

Waiters Carry / Rack Carry

Finish with 3 x 3-4 Deadlifts after the 2nd Circuit

Shorter workout at home can be kept simple, but effective.

Three rounds of: (u15 Swings – 5 Goblet Squats – X5 R/L KB Clean & Presses)

12/19/24. THURSDAY. SPEED-WORK on your local track.. some of the group meet 7:45 at COM for warm-up , then onto the track. After their mile or so warm-up you’ll do Skips, butt kicks , followed by 6 c 30 meter pick-ups. Then it’s 2 x 150 (50) stride-outs followed by:

A gp: 6 x 600 (200)….the 600’s at 5K pace

B gp: 4 x 600 (200) …600’s at 5K pace.

12/21/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB WORK/DEADLIFTS. 9 AM. We’ll hold the indoor workout at Warren’s gym ( 148 Madison Av, two blocks from the Civic Center) because rain is forecast at our usual Seminary location.

It’ busy this time of year and a number of you will be very busy or away to familyLMK if you will be joining in.

HI Folks,

We all got through Thanksgiving celebration and Christmas is coming up quickly. Keep up your exercise program during these times of indulgence! You will likely be doing some of your running and exercise outdoors in the rain, but that is doable with the proper apparel.

I plan on conducting the Saturday workout at Warren’s gym (148 Madison Av, with two rounds of Circuit training session. Location: 148 Madison Ave, San Rafael two blocks from the Civic Center. Take N. San Pedro Exit – East, continue two blocks and go left on Washington Ave; go to end of block, turn right, it’s the fourth house on the right and directly across from the National Guard Armory. You can also park in the Jury parking lot on the East side of the Civic Center and walk onto Madison Aver through an open side gate.

12/10/24 TUESDAY. TEMPO over firm dirt or paved terrain. After your mile warm-up you’ll pick up the pace to 10K race pace so that the effort is at a high aerobic, but controlled “comfortably stressed” level.

12′ tempo (2′ easy jog) – 10′ tempo, then easy run to finish of the workout.

12/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s garage/gym. Do the mobility warm-up and 60 KB Swings. We’ll follow with two rounds of the Circuit.

12/12/24 THURSDAY. SPEED-WORK at your local track. Still progressing on your 5K distance (12.5 laps on the track) by running 400’s and learning to pace them very accurately to within a1-2 seconds per 400 at your 5K pace. You’ll see that the first 5 X 400 go comfortably; then the effort accumulates! This practice will help you to avoid going out too fast in the first mile of the 5K distance race. I’m going to suggest you run the 5000 meters next Thursday on 12/19/24 for a first bench mark so you can adjust your speed-work on the track more accurately for the 400 repeats.

A gp: 2 x 200 (200) then, 8 X 400 (on the 2:30 including the 400) if you your pace for 5K is under 8′ pace. If running around 6′ pace, do the 400’s on the 2:00 minutes.

B gp: 2 x 150 (50): 6 x 400 (on 3′)

12/14/24 SATURDAY. We will do two rounds of a ten station INDOOR STRENGTH CIRCUIT following our 60 KB Swings warm-up and finishing with deadlifts and more Loaded Carries. ( Warren’s garage/ gym at 148 Madison Ave is just two blocks East of the Civic Center. see above details). LMK if you will be attending…Circuit to be posted.

H45’i Folks,

Looks like we’ll have a week with sunshine for all of us to get back into our regular exercise routine.

12/3/24 TUESDAY. TEMPO piece runs at 10K race pace, i.e., high aerobic but controlled effort you could hold for about 40-45 minutes. After the warm-up mile you’ll up the pace:

6′ tempo (1′ easy jog) – 10′ tempo (1:30 easy) – 7′ tempo then run to the finish.

12/4/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym. After 30 Jumping Jacks, get in your mobility warm-up and then 50 KB Swings. Two rounds of the Circuit.

Deficit KB Sumo Deadlifts

Left, Fwd Kneeling Hip Circles / Left, Bird Dogs

Right, Fwd Kneeling Hip Circles / Right, Bird Dogs

Incline Push-Ups

Right DB One-Arm Rows

Left DB One-Arm Rows

Wipers

Left, Half Kneeling KB Presses

Right, Half Kneeling KB Presses

Weighted Bar 21’s or 15’s

X 6 R/L Weighted Bar “Wood-Chops” / 25# Plate “Good Mornings, Kees”

Rack Carry / Farmer Carry

12/5/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile run 6 x 30 quick cadence pick-ups, some Skips and Butt-Kicks.

A gp: Sub 6′ and Sub 8′ pace runners: 4 x 200 (200), 7 X 400 (on 2:30)…Sub 6′ pace runners go on the 2′ for each 400.

B gp: 4 x 1150 (50), 6 x 400 (on 3′”

12/7/24. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB WORK/DEADLIFTS. 9 AM. at Olivet Seminary College, in Lot C. (201 Seminary Drive, MV/Strawberry area. Please LMK if you are joining on the workout by afternoon…It will be cold in the morning; bring gloves and warm workout out shirt..

Hi Folks,

Looks like weather will improve from Wednesday on so you can be motivated to get in your outdoor training. You should be able to get in a few workouts though Thanksgiving is this Thursday. We are away in Bolinas staying at the Dominican’s Nuns Vacation house with Sister Marion.

Wednesday and Saturday workout will go on.

11/26/24 TUESDAY. TEMPO run. After your warm-up mile you’ll up the pace to 10K race pace effort to acclimate your body to holding sustained periods of high aerobic, but controlled effort.

10′ tempo (1:30 easy jog) – 10′ Tempo , then run to the finish of the workout.

10/27/24 WEDNESDAY.STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8AM start. we will hold the Strength Training session at Warren’s. I have the Circuit station cards in the gym and Warren should be there to time the workout. 8AM start. Be there to get in your warm-up and X50 Swings.

10/28/24 THURSDAY. SPEED-WORK on your local track to building up to your 5K race pace up to 5K GP for 12.5 laps.You will run the 400’s at 5K GPace. You’ll be running at 5K GP After the mile warm-up, Skips, and the 6 x 30 meter pick-ups followed by:

A gp ( sub 7′ and 7:30 pace group: 2 x 200 (200) stride-outs. 8 x 400 (on 2:30), but on the 2′ if you race at 6′ pace or faster.

B gp: Sub 8:30 pace….6 x 400 (on 3′) . Also the 400’s at GP.

A special Thanksgiving day to you all!

11/30/24. SATURDAY. “TURKEY BURNER’ Hill Repeats and with KB Swings. 9 AM. at base of Olivete Seminary College entry road. Park along the road at 201 Seminary Drive. Gather members from our workout group who are int town and meet along the road; get in a warm-up run; then bring a kettlebell to the top of “B” sprint hill. Set it down to the side on the flat side road and jog down to the base of the hill. An enhanced hill repeat workout follows.

First do 3 x half of “B” hill repeats to get the uphill legs ready for the main workout:

Run the “B” repeat , then do 20 KB Swings (in two sets if necessary); then immediately downhill easy jog to the base of the hill; run “B” sprint again and do 15 Swings; jog back down the hill ; do another “B” repeat and do 10 KB Swings. Another uphill sprint up “B” hill followed by 5 Swings. Keep it moving . Bring the KB back down the hill and follow-up with a steady out/back recovery run along the Bay.

Hi Folks,

What a scary week of rain we are having; I hope your homes are okay. We have two sump pumps going full tilt at our house-and we’re keeping the water at bay! There will be no Saturday workout, of course, and next week we will be in Bolinas celebrating Thanksgiving with Sister Marion at the Dominican Nun’s vacation house. I wish you all a safe Thanksgiving and that your family members from out of town are able to make the trip.

Some of the Friday group got together to do our “Fall Colors” ride last week. A cold clear, but always a good day in Napa. We rode from Yountville on the new section of the Vine trail from St Helena to Calistoga; then back on Silverado Trail to Yountville. After the ride we picked up tacos and burritos from the local food truck.A good day!

After an unusual afternoon of dealing with a dead tooth removal that involved going from my regular dentist in San Rafael to a dental surgeon in Corte Madera an hour later to remove the second half of the tooth. Pretty wild afternoon! Thank goodness for pain meds!

Last Saturday, 11/16/24 I participated in the best Kettlebell Workshop 201 ever down in San Carlos put on by the Strong First organization. We reviewed and drilled the key kettlebell lifts: Get-Up, Clean & Press, mobility, and Goblet Squat led by top qualified certified instructors. If you have basic foundation with the lifts, strongly consider going to the next Kettlebell Workshop 201 in 2025; learning an entire new level of technique is rewarding!

9/24 TUESDAY. TEMPO run pieces over a flat to undulating course on either dirt or paved terrain. After the warm-up mile you’ll pick up the pace to 10K race pace effort or “threshold ” run pace.

8′ tempo (1:30 easy run) – 6′ tempo (1′ easy) – 8′ tempo , then easy run to the finish.

11/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. We’ll do our 50 swings warm-up; then 45″ at each exercise station, and finish with Get-Ups and deadlifts.

Deficity KB Sumo Deadlift

Left, Fwd Kneeling Hip circles / Left, Bird Dogs

Right, Fwd Kneeling Hip Circles / Right, Bird Dogs

Incline Push-Ups

DB R/L Gorilla Rows

Wipers

Alt. R/L Clean & Presses

DGB Sit-Up and Reach

Land Mine Squat to Thrust

11/21/24 THURSDAY. SPEED-WORK at your local track facility. But due to the rain I’d suggest a regular bike path and road run; then finish with 4 x 200 (200) on the track..

11/23/24 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ KB TRAINING/ DEADLIFTS. Cancelled due to rain.

Hi Folks,

UPDATE on Friday 11/15/24: There will be NO Saturday HR/XT/ workout tomorrow: members have made alternative plans or are out of town

11/12/24 TUESDAY. TEMPO high aerobic effort run over flat to undulating terrain on dirt or pavement. After the mile warm-up, you’ll pick up the pace to your 10K race pace effort interspersed with short easy running breaks to acclimate your body to race pace effort with set time pieces doses.

4′ tempo run -(1′ easy) – 7′ tempo (1:30 easy) – 10′ tempo, then easy run to finish of workout.

11/13/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll get in mobility warm-up, 50 Swings followed by one round of the expanded stations circuit; each exercise will be done for 45″. We’ll finish with Turkish Get-ups and Deadlifts.

KB Sumo Deficit Deadlifts

Hip Bridge DB Presses

Inverted Row or Hold

Slam Ball or BB Hip Bridges

Wipers

Left Kneeling KB Presses

Right Kneeling KB Presses

X 7-8 R/L Kneeling Fwd Hip Circles

” Good Morning, Kees” Romanian Deadlifts

21’s with Weighted Bar

X 5-8 KB Goblet Squats

Waiters Carry/ Rack Carry

SHORT HOME WORKOUT: X 6 R/L KB “Figure 8’s”, X4 R/L Foot to Hand Placement, X2 R/L Get-ups with lightweight DB or KB , 2 x 5 R/L KB Clean & Presses.

11/14/24 THURSDAY. SPEED-WORK on your local track. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt kicks, you’ll be working specific 5K pacing with building up gradually to 12 x 400 with short breaks after each 400. The goal is to pace each 400 to within 1-2″ of your 5K pace which you’ll discover you can do accurately because the rest interval is limited.

A gp. (faster than 8′ group). 2 x 200 (200), 8 x 400 (on2:30) or on 2:00 for sub 7:30 pace). If running sub 6′ pace it’s on the 1:30 – including the 400 interval.

B gp. 2 x 150 (50), 6 x 400 (on 2:15′)…if running 9 minute mile pace or slower

11/15/24 FRIDAY…our “Napa Fall Colors Bike Ride”. ( Depends if there is rain on Friday). Will have a choice around 16, 25 or 40 miles; the 40 miler is the 20 up to Calistoga and back. Meet at 9:30 AM by the little park at the north end of Yountville.

We’ll head north on the beautiful Yount Mill Rd for 2 miles, then turn right, and up Hwy 29 for five miles then right on 68/128 crossover road to Silverado Trail. Then right (South) until you hit Yountville Crossover and back to the park.

Others can continue to where Pratt Ave, in St Helena marks the beginning of the new section of the Vine trail to Calistoga. This next section is completely parallel to Hwy 29 and devoid of car traffic. We can make a stop in Calistoga then make our way back by reversing the course or head to Silverado Trail and down that 15 mile stretch to the Yountville Crossover (18 mile point of the Napa Marathon course which starts at the North end of Silverado Trail). The Yountville Crossover brings us back to the park for a total of 40 miles.

11/16/24 SATURDAY. SATURDAY HR/XT/MOBILITY/SWINGS/LOADED CARRIES. Cancelled for today. There will be no workout this day due members being out of town or have made alternative plans. I’m checking on holding intro session for new people at Warren’s.

Hi Folks,

Expect a much windier week through Wednesday, so plan your endurance training accordingly.

SATURDAY HILL REPEATS are a go for 11/9/24.

11/5/24 Tuesday. TEMPO run over flat to undulating terrain on dirt or roads. After the warm-up mile, up your pace to about 10K race pace; a quality high, but controlled aerobic pace. Need a more accurate tempo pace, run a 5K or 5000 on the track (12.5 laps); then double that time and add a minute and that will give you your 10K pace quite accurately.

10′ tempo (1:30 easy running) – 10′ tempo then easy run to finish.

11/6/24 Wednesday. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Well get in 50 swings, some mobility; then ONE round of the Circuit with 45″ exercising at each station. We then add some Get-Ups, extra deadlifts.

KB Deficit Sumo Deadlifts x 7

R/L DBL DB “Gorilla Rows”

Single DB “Setup & Reach” (legs in bent knee position)

Grip Plate Standing Romanian Deadlifts

Incline Push-Ups

Slam Ball Hip Raises

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

Standing R/L Forward Hip Raises

Weighted Plank 45″

DBL KB in Rack Position “March in Place” 45″

Farmer Carry

Grip Plate O’Head Carry

Finish with Turkish Get up and Deadlifts

Short Home Routine Sample:

X 4 R/L DB or KB Reverse Lunges – X 10 DB “Sit-Up & Reach – 6-8 Incline Push-ups – X12 KB Swings.

11/7/24 Thursday. SPEED-WORK at your local track. A small group runs at about 7:30 at the COM track. After the mile warm-up, 6 x 30 meter pick-ups for upping leg cadence. Emphasis is on improving leg speed and accurate pacing when you run on an accurate “course”, i.e., the track. Learn to pace those 200’s, 400’s and other splits accurately until you run each split within 1-2 seconds.

11/9/24 Saturday. HR/XT/SWINGS/LOADED CARRIES/KB LIFTS/DEALIFTS. 9 AM start in Lot C at the Olivett Seminary College, 201 Seminary Dr, MV/Strawberry area. I’ll arrive about 8:35 to open chain gate and set-up the exercise stations. Get in the efficient warm-up (on a whiteboard) and finish the two parts of the workout within an hour. LMK if you are joining in on the workout.

Hi Folks,

SATURDAY HR/XT (11/2/24) IS A GO.

A solid couple of weeks of training coming up before the Holiday Season gets rolling and we will all have more demands on our time. I’ll be posting shorter home workouts that you can do to keep your base going at home or at your gym. I’ll also keep the Wednesday Circuit Training and Saturday Hill Repeats/XT/Loaded Carries/KB Swings/Trap Bar Deadlifts on track to get your minimal two days per week in.

Example 1: 3-5 rounds depending on your base: (12 KB Swings – 6 Goblet Squats – 4-8 Push-Ups.)

Example 2: 3 rounds of DBL KB in Rack position and march in place for 30″ / X 4-6 KB Goblet Squats – X 12 KB Swings – X8 DB or KB “Plank Drag”.

There are, of course, many short workouts that you can rotate, but they should relatively short so you stick with the program.

MEN’S HALF MARATHON World Record set at the Valencia Half Marathon by JOMIF KEJELDIA (ETH) in 57:30 – amazing. He came to this very fast half marathon course in Spain with good credentials: an Indoor Mile Record in 3:47:.01, a PB in the 5000 meters with a 12:38.95 and 10,000 meters PB in 26:31.01.

AGNES NGETICH set the second fastest half marathon with a 63:04 in the same event after going out quite fast with a 14:39, the 10K in 29:18; then a 14:57 for the next 5K, but faded in the 4th 5K with a 15:27. She ended up with the 63:03 just off the WR 62:52!

10/29/24 TUESDAY. TEMPO runs over flat to undulating terrain running high aerobic, but controlled pace at 10K effort interspersed with short easy runs. After the warm-up mile :

9′ tempo running (1:30 easy pace) – 8′ (1′ easy) – 5′ tempo, then run easy to end of the workout

10/30/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Get in your warm-up and 50 KB Swings prior to the Circuit.

Deficit KB Sumo Deadlifts

Left, Torso Lunge Rotation / Left, “Donkey Whips”

Right, Torso Lunge Rotations / Right, “Donkey Whips”

Incline Push-Ups

Hip Bridge x 6 right, the left Hip Raises / Slam Ball Hip Bridges

Wipers

DBL KB swing Clean + R/L Press x 1: repeat 5 times

PVC Wide Grip O’Head Elevated Split Squats x 5 right, then left leg.

180 degree Landmine rotations

21’s or 12’s wt bar plus vest weight

2 x 6 Heavy KB Swings / X6 R/L Suitcase Crunches with DGB

Farmer Carry / Rack Carry

Finish with Trap Bar Deadlifts.

10/31/24 THURSDAY. SPEED-WORK at your local track oval. After the warm-up mile, 6 x 30 meter pick-ups.

A gp: 3 rounds ((400 (200) – 200 (200)) -( 1 x 600 (200) – 200 (200)) then 3 x (400 (200) – 200 (200))

B gp: 4 rounds (150 (50) – 1 x 400 (200) – (4 x 150(50))…purpose here is to hold the quick cadence pace, but keep it under control. It’s about the neural development so that the faster cadence feels more “normal” over time and not strained.

11/2/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB LIFTS/TRAP BAR DEADLIFTS. 9 AM in Lot C of Olivett Seminary College, (201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:30 AM. to set up the exercise stations while you do your warm-up.

WORKOUT IS ON FOR SATURDAY MORNING! Workout is posted. LMK if you will be joining in the workout. so far: Denise, Paula, Hunter, Shirley, (I’ll check my texts to see who else is in; I was out for first part of evening and am updating now)..

Workout is below: