Hi Foks,

UPDATE: There will be no SAT/HR tomorrow (10/12)!

LAEL WILCOX, the experienced ultra-cyclist record holder for a number of courses, just set a WR for cycling around the world inn 108 days, 12 hours, 12 minutes ( old WR was set by Jenny Graham of Scotland in 129 days, 11 hours in 2018). It seems unbelievable that Lael could average 175 miles per day to complete the 18,125 miles and some 285,422 feet of elevation gain – and still managed to get in the very necessary seven hours of sleep per night. My backside can’t imagine getting on the bike again after one day’s ride! A few years ago we heard Jennifer Graham gave a talk about her record setting ride; she certainly did not get adequate hours of sleep at all.

The Guinness rules for this ride stipulated that she had to ride from East to West, cover 18,000 miles; can’t veer more than 5 degrees (about 300 miles). The first section was from Chicago to NYC; then Portugal to Tbilsi, Georgia; Perth to Brisbane, Australia; Invercargill to Auckland, New Zealand, and finishing with the stretch Anchorage to Chicago. Lael encouraged local cyclists to join her for portions of her ride. She rode a Specialized Roubiax, which is similar to my bike but with 35mm tires that was outfitted with some interesting compact high tech electronics and charging systems and GPS for this ride.

Race to Consider: Run a fast half marathon at HUMBOLDT HALF MARATHON, October 13th.. I ran my PR full (2:40) and half marathons (1:14) there-through those awesome Redwoods which keep you cool and flood you with oxygen! We also did the timing for this race for many years; always a good getaway weekend to boot. There are also trails to run through the Redwood groves parallel to the Eel River.

9/24/24 TUESDAY. TEMPO run over flat to rolling terrain at 10K pace broken up with one short easy run pause. The goal is to sustain a high aerobic yet “comfortably stressed” pace. After the warm-up mile:

10” Tempo (2′) easy run, but keep it moving) – 12′ tempo , then run to finish.

9/25/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s Gym. Get in the mobility exercises; especially while talking! Then we’ll get in our 60 swings followed by two rounds of the Strength Circuit.

Wide Stance KB Sumo Deadlifts

Left side Bird Dogs / Left, Kneeling Back Hip Circles

Right, side Bird Dogs / Right, Kneeling Back Hip Circles

Incline Push-Ups

Bench R/L X6 “Thread the Needle & Opposite Arm Rotations” / Slam Ball Hip Bridges

Wipers

Left, Half Kneeling KB Presses

Right, Half Kneeling KB Presses

Weighted Plank

21’s / R-L Lateral Bar Dips

2 x 6 Heavy KB Swings

Rack Carry / Farmer Carry

9/26/24 SPEED-WORK at your local track. After the mile warm-up, Skips, Butt Kicks and 6 x 30 meter pick-ups.

A gp: 2 x 150 (50) – 10 x 400 (on 2:30)

B gp: 2 x 100 (100) – 5 x 200 (200)

After the workout get some key stretching for quads, calves, hips, hamstrings.

9/28/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB TRAINING/DEADLIFTS. 8:30 AM The Saturday workout is cancelled for today. Due to too many of the group going out of town! We will pick up in two weeks because on Sat. 10/12/24 our workout site is being used for an event.

the exercise stations:

Hi Folks,

GORDON STEWART: Sadly, this morning I received a call from Cora, Gordon’s wife, that he had passed away this morning at his home in Sebastopol. He suffered from Pulmonary Fibrosis which greatly impairs breathing and results in a gradual decline and the ability to breathe. Awful.

I first met Gordon by Stow Lake in Golden Gate Park where I was leading a workout group for the Institute of Health Research during the early 1970’s which was doing research on the effects of running on blood chemistries and more. The goal was to improve the Annual Physical Exam and see how exercise affects fitness, blood chemistries, treadmill testing, strength and flexibility. Gordon was one of the participants in this grant funded program and became a life-long friend. He was one of the first board members when I founded Tamalpa Runners back in 1976 along with Lisa Spielman, Don Pickett, Al Kreuzberger, Harry Hlavac and others. Gordon became Tamalpa’s second President. Tamalpa grew rapidly as the “Running Boom” hit after Frank Shorter and his winning the Gold Medal in the 1972 Olympic Marathon. We focused on key workouts for the Club, i.e., Tuesday Tempo runs and Thursday Track sessions with distance runs from the already established one from the Mt. Home Inn. Within a short time Gordon and friends joined my parents with runs from their house up on “The Hill”. Many new runners to Tamalpa got their start on “The Hill” which was followed by a potluck breakfast. Good days for Tamalpa.

Gordon was a talented software developer and worked with IBM Series One computers during the early days. He first wrote the software for scoring races and helped me set up Total Race Systems; once we were up and running it became our business. Gordon and I also came up with the idea of the Runners’s Schedule Magazine while we were in Southern California meeting with other race directors and timing groups. There was a LDR calendar printed up by the AAU once per year ( they were the governing body of running at that time); we wanted to change that. We decided to publish a monthly updated listing of races and entry forms provided by race directors so that dates and races were kept current. It became the definitive resource for runners and race directors – all until online registration came onto the scene! It was quite a ride!

9/17/24 TUESDAY. TEMPO run day. Select a flat to rolling dirt or paved terrain course for this workout so you can emphasize a high aerobic steady effort at 10K-15K race pace. After the warm-up mile get in:

6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 6′ tempo, then run to finish of workout.

9/18/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. You’ll get in warm-up mobility exercises and 60 KB Swings.

9/19/24 THURSDAY. SPEED-WORK. At your local track. Get in the warm-up mile, then 6 x 30 meter quick cadence pick-ups, Skips and Butt-kicks:

A gp: Two rounds of 1000 meter breakdown: (1000 (200) – 800 (200) – 600 (200)).

B gp: Two rounds of: (2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))

9/21/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB CLEANS & PRESSES/ DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College ( 201 Seminary Drive, MV/Strawberry area).

I will open the chain gate about 8:05 am…

Hi Folks,

Friday update: SAT HR/XT is a go for 9/14/24…See you then!

A busy week for us with daughter coming in for a long weekend; that entails much organizing around the house for the next couple of days!

LMK if you will be attending the Sat HR/ XT workout on 9/14/24.

9/10/24 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile:

6′ Tempo (1′ easy run) – 14′ tempo then easy run to the finish of the workout.

9/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up and mobility exercises; then your 50-60 swings.

Deficit KB Sumo Deadlift / PVC or BB O’Head Squats

Left, Elevated Hip/Leg raises / Left Muay Thai Side Planks

Right, elevated Hip/Leg Raises / Right, Muay Thai Side Planks

Inverted Row or Hang

Bench Mtn Climbers / Slam Ball Hip Raises

Knee Tuck Reverse Crunches

DBL KB Clean & Squat x 3

Landmine X 5 R/L Forward Stance Presses

DB Plank Drag / 21’s

Farmer Carry / Rack Carry

Fiinisher: Deadlifts 3 x 3-4 reps

9/12/24 THURSDAY . SPEED-WORK on your local track. After the warm-up mile, 6 x 30 meters, Skips and Butt Kicks. After the 2 x 100 (100) :

A gp. 2-3 Rounds of: (( Run fast 3′ (jog easy 3′) – Run fast 2′ (2′ easy jog) – Run fast 1′ (1′))

B gp. 2-3 rounds of: ( (1′ fast (1′ easy) – 30″ fast (1′ easy) – fast 15″ (1′ easy))

Jog an easy lap recovery, then go through stretching routine before hopping into your car.

9/14/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM. WORKOUT IS A GO. . At the Seminary College in Lot C ( 201 Seminary Drive, MV/Strawberry area).

So far: Denise, Judi, Paula, Andy, AJ, Shirley

Hi Folks,

We (Judi, Robert, Dave, Ann and I ) rode in the TOUR DE FUZZ event up in Santa Rosa, Healdsburg, and Alexander Valley area. We rode in the fog until 10:30 when the sun came out which made for an even more pleasant ride with friends from our workout group. After the ride the organizers provided lunch and refreshments. Alll in all, a good day!

Dave Judi Robert Sandy

9/3/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile run:

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

9/4/24 WEDNESDAY. STRENGTH TRAINING/ SWINGS/CIRCUIT / MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. After our 50 Swings we do two rounds of:

KB Deficit Sumo Deadlifts / PVC or BB O’Head Squats

Left, Elevated Hip/Leg Raises

Right, Elevated Hip/Leg Raises

Inverted Row x 5 reps , or Inverted Hang

Bench Mtn Climbers / Bench Elevated Legs Plank

Wipers

Left, Heavy KB Cleans x 4

Right, Heavy KB Cleans x 4

Landmine X 5 R/L Forward Stance Presses

DB Push-up Curl & Press / 21’s

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with Deadlifts or Trap Bar Deadlifts

9/5/24 THURSDAY. SPEED-WORK at your local track. (most will be on the track kAfter the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips and butt-kicks.

A gp. 3 Rounds of: (( 600 (200) – 400 (200) – 200 (200))

B gp: 3 rounds of: (300 (100) – 200 (200) – 2 x 100 (100))

9/7/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/MOBILITY/DEADLIFTS. 8:30 AM. At Seminary College, 201 Seminary Drive, MV/Strawberry area – in Lot “C”. I’ll arrive about 8:05 to open the gate so you can park, warm-up while I set up the exercise stations.

X15 R/L Mtn Climbers / X 8 DGB “Russian Twists”

2 X Short – 1/2 “A”

X 12 DBL DB Thrusters with explosive effort

1/2 “B”

X 10 R/L Gorilla Heavy DB Rows / DGB “Suitcase Crunches’ x 10 R/L sides

2 X Short – 2 X Sprint

X 8 R/L DB Burpee &Row

on to second half of the workout….

Hi Folks,

Was a delightful social with our workout groups at OUNCES OUTDOORS yesterday; the venue works well so we’ll use it again for future get togethers. We’ll have to schedule another gathering for those who could not make it due to being away on vacation or had conflicts.

This Saturday, 8/31/24 we will NOT hold our Hill Repeats/ XT because a number of us will be riding in the Tour De Fuzz 50K or 100K distances in the Santa Rosa/Healdsburg area. Always a nice ride followed by a good lunch. The Wine Century rides in May are the reverse course from the event this Saturday.

8/27/24 TUESDAY. TEMPO run day with two or three sets of tempo pieces at 10K race pace. After the warm-up mile up the pace at a controlled high aerobic effort:

6′ tempo (1′ easy) – 10′ tempo (1′ easy run) – 6′ tempo , then run to finish with cool-down run.

8/28/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/TRAP BAR. 8 AM at Warren’s gym. After the mobility warm-up, we’ll do our 50 swings; then the Circuit.

Deficit KB Sumo Deadlifts

Left, Elevated Single Leg Hip Raises / Left, open Book

Right, Elevated Single Leg Hip raises / Right, Open Book

Incline Push-Ups

Butterfly Stretch w/ KB on each knee / Iron Crosses

Wipers

Left, Heavy KB Cleans x 3-4 reps

Right, Heavy KB Cleans x 3-4 reps

X 4-5 reps Landmine R/L Presses

21’s

Figure 8’s / Alt KB 1- Arm Swings

Finisher: Deadlifts 3 X 3-4 reps.

8/29/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile you’ll run 6 x 30 meter pick-ups, Skips and butt-kicks; then 2 x 1100 (100):

A gp will do Two rounds of: ( 1000 (200) – 600 (200) – 400 (200) – 200 (200))

B gp: Two rounds of: ( 400 (200) – 300 (100) – 200 (200) – 2 x 100 (100))

8/31/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES will NOT TAKE PLACE this day due to a number of our group riding in the TOUR DE FUZZ charity ride event.

Hi Folks,

It’s been a long time since we’ve had our workout groups and a number of Tamalpa Runners (Ed Corral’s Saturday morning track group) together for a social get together to cap off the Summer. Join us on Sunday, 8/25/24 from 3:30 on at OUNCES OUTDOORS (5800 Northgate Drive, San Rafael) beer garden and light food menu. It’s located on the West side of Northgate Shopping Center behind Kohls; it’s outdoors with canopy covering. So many of you have had some fun and interesting trips, experiences, and taken on challenges; you’ll be able to share them with the group. I’ll be introducing some of the key individuals and families, so you can chat with them during the afternoon. Looking forward to seeing you.

Last Saturday Napa had their official opening of The Vine Trail section from St. Helena to the middle Calistoga where it ends halfway down Lincoln Av. A beautiful job! Sandy and I saw all ages and families riding on Sunday.

8/20/24 TUESDAY. TEMPO runs at 10K race pace over flat to undulating pavement or dirt terrain. After the warm-up mile run 12′ tempo (2′ easy running) – 8′ tempo; then run to finish the workout. Tempo runs are very key to prepare for races: you’re simulating racing and building race fitness.

8/21/47 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 8 AM. Start right off with mobility work with the straps; we’ll do the 50 sSwings together prior to starting the Circuit.

KB Sumo Deadlift / PVC or BB O’Head Squats

X5 R/LL Thread the Needle / Hip Bridge DBL DB Presses

Side Plank R/L Sweep & Reach x 5 / R/L “Bird Dogs” x 5

Incline Push-Ups

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

DBL DB Romanian Deadlifts x 5

Landmine Full Squats x 5 / 180 degree Rotations

2 x 6 Heavy Swings / KB Figure 8’s

Farmer Carry / Rack Carry

Finisher: Deadlifts or Trap Bar Deadlifts : 4 – 3 – 3- 2

8/22/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile run 6 x 30 meter pick-ups.

A gp: 2 x( ( 1000 (200) – 600 (200) – 400 (200) – 200 (200))

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

after a cool-down lap or two, go through your stretching routine while leg muscles are warm.

8/24/24 SATURDAY. SATURDAY HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS. 8:30 AM start time in Lot C of the Seminary College, (201 Seminary Dr) in Mill Valley/Strawberry Note that there is a workout board for non-runners. .

X 15 R/L Mtn Climbers / X 8 R/L “Russian Twists”

2 x Sprint – 1/2 “A”

X 12 DBL DB Thrusters…..Long

X 10 R/L heavy DB “Gorilla Rows” / X 8 R/L Knee Tuck Hip Rolls

2 x Short – 2 x Sprint

X8 R/L DB Burpee Rows…. 1/2 “B”

Then it is on to 2nd half of workout with Loaded Carries, Swings, Sprints, Deadlifts

LMK if you are joining in by Thursday: Andy, Paula, Judi, Shirley…..more to be added.

Hi Folks,

SATURDAY HR/XT (8/17) are a go; starts at 8:30 AM. I will post workout later today.

I’m receiving all kinds of feedback on the Paris Olympics: the unique opening and closing ceremonies, how the Parisiens became increasingly positive about hosting the Games, the remarkable individual and team performances, the French and British higher number of medal performances.

The one performance that particularly stood out to me was the historical “Triple Zatopek” by SIFAN HASSAN of the Netherlands – two times! The famous Czech, EMIL ZATOPEK ,not only ran the 5000, 10,000 and marathon during the 1952 Olympics, but won each race; LASSE VIREN, of Finland, won the 5000, 10,000 meters (twice) and placed fifth in the marathon in 1976 at Montreal. Hassan averaged 4:40 pace in the 5000 (Bronze); 4:57 pace in the 10,000 meters ( Bronze); then a 5:27 average pace over the hilliest Olympic Marathon course with 1437 feet of ascent and 1430 feet of thigh shattering downhill; then had to sprint to the finish after mile 26 to take the three second win over Tigst Assefa (marathon WR holder) in a new Olympic Course Record in 2:22:55 for the Gold medal! She has run a 2:13:44 in Chicago. The first American, DAKOTAH LINDWURM came in 12th in 2:26:44.

Men’s Marathon: TAMIRAT TOLA of Ethiopia, came in as a last minute replacement for countryman Sissay Lemma, who withdrew due to a hamstring injury. Tola, a strong cross country runner just blasted the hills at a sub-5 minute pace and also set an Olympic CR time in 2:06:26! He also set a new CR tin the NYC Marathon in 2023 with a 2:04:58 – an absolutely strong performance on a slow course. The Americans ran well with Conner Mantz finishing 8th in 2:08;12 and Clayton Young, 9th in 2:08:44

8/13/24 TEMPO run workout. After the mile warm-up get in three sets of tempo pick-ups at 10K race pace. 10′ tempo (1:30 easy run) – 8′ tempo (1′ easy) – 6′ tempo and then run to the finish of th workout.

8/14/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in mobility exercises warm-up, 5 x 10 Swingsl thejsd

Regular KB Sumo Deadlifts / PVC O’Head Squats

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

Side Plank X 6 R/L Sweep & Reach

Incline Push-Ups

X 5 R/L Side leg/hip Lifts Over Bench

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

Standing Wall Hip Circles

“21’s” / KB Figure 8’s

Heavy Swings 2 x 6

KB Farmer Carry / KB Rack Carry

Finisher: Deadlifts

8/15/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, Skips, 2 x 100 (100)…

A gp: 2 X ( 800 (200) – 600 (200) – 400 (200))

B gp: 2 X (400 (200) – 200 (200) – 2×150 (50) )

8/17/24 SATURDAY. HR/XT/SPRINTS/SWINGS/DEADLIFTS. 8:30 AM start. At the Seminary College, 201 Seminary Drive, Mill Valley/ Strawberry area. I’ll be opening the chain gate a bit after 8 AM so you can warm-up and I’ll be setting up the exercise stations. Then we all start at 8:30 AM.

Let me know if you will be joining in on the workout by Thursday ( a number of participants are out of town this weekend).. Joining in so far: Robert, Shirley, Tom, Elizabeth, AJ, Josh,Ron,..

Hi Folks,

8/9/24: This Olympic marathon course will be the most challenging in history: it is hilly! It’s an out and back course with 1437′ of ascent and 1430′ of descent that goes by a number of major landmarks. One climb goes up over 500′ within 3.8 miles – the height of the Washington Monument. It’s worth about 6 Heartbreak Hills! Note that at 27K the hill reaches a 16% grade! These challenging sections of the course will certainly change the finish order.

We’ll have a regular week of training, though a number of you will be out of town for vacation. August provides a solid month for consistent training with good weather in preparation for the Fall runs, triathlon and cycling events. Some of the group will be riding in the Tour de Fuzz (8/31/24) in Santa Rosa/ Healdsburg to finish off the Summer with more rides in September and October.

Paris Olympics: The French have certainly worked with enthusiasm, innovation, and made use of their famous landmarks in hosting the Olympic Games. Much has been made of cleaning up the Seine over ten years and a high cost of 1.5 billion dollars. What a project! It did play havoc with the swim portion of the triathlon event after a rainfall which overwhelmed their antiquated sewage treatment system resulting in too high a bacteria count that would not have taken place in the absent of rain. They have added 800 miles of bike path so citizens and tourists can get around Paris much easier – and with 45,000 volunteers to assist the attendees to the Games. The Games are also powered 100% by alternative energy.

Olympic Cycling Road Race for men and women: The big surprise was Kristen Faulkner from Alaska, a former rower at Harvard, began cycling in 2017 in Central Park came in as a replacement entry on the US squad! She finished the 98 miles just under four hours ( a solid 25 mph average – in spite of the hills). The pace was high, in spite of the uphills. She broke clear over the last two miles and others did not give choice: Kristen took it in for a solid win. She broke the American drought of medals: it was the first win since 1984 at the LA Olympics by Connie Carpenter and Alexi Grewal! I’m Kristen has inspired future women competitors

The Men’s Road Race was also filled with drama as Remco Evenpoel of Belgium displayed his abilities this Summer with a triple win. We watched him race twenty-one days during the grueling and overall average high pace of the Tour de France. He took his spot on the podium by placing third. With only thirteen days recovery he won in the individual 20 Mile Olympic Time Trial in the rain and over hills in 36:12! He wasn’t done, because the next very tough distance 172 mile road race was contested with over 9,000 feet of ascent – in 6:19! This man needs a vacation!

Olympic Weightlifting is not of interest to many US Viewers but the performances by the men and women competitors are remarkable! In the 49Kg (108 lb ) women’s category, the woman from China completed a 196 lb Snatch ( a wide grip lift completed to overhead in one movement) and 257 lb Clean & Jerk of 257 lbs. Amazing! In my weight class of about 90 kg (195-199 lbs) the Bulgarian won and set a record Clean & Jerk of 224 kg or 493 lbs.! I’d be happy to roll that weight. We look different too!

The NYC Navy Seal Foundation Challenge (8-10-24). Dave Champagne will be competing this weekend. He leaves Thursday for NYC and will compete on Saturday. He’ll swim about a half mile, follow it up with 100 push-ups and 22 pull-ups ( you get a half hour to complete those two exercises); swim to Ellis Island do another 100 push-ups and 22 pull-ups, finish with another swim and run to Ground Zero area and finish with the last 100 push-ups and 22 pull-ups

8/6/24 TUESDAY. TEMPO workout over flat to undulating terrain. After the warm-up mile run 4 x 6′ tempo pick-ups with 1′ easy running between each set. Run the tempos at 10K race paced.

8/7/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ TRAP BAR Deadlifts. 8 AM at Warren’s Gym. Get in your warm-up mobility work, then we do our 50 KB Swings together.

KB Deficit Sumo Deadlifts

Left, Lunge Torso Rotations / X 5 R/L ” Table Top Hip Lifts”

Right, Lunge Torso Rotations / R/L “Bird Dogs”

Incline Push-Ups

Right, 1-Arm DB Rows

Left, 1-Arm DB Rows.

Wipers

X 5 DBL DB Clean and R/L Press: repeat

Weighted Plank

“21’s”

2 x 6 Heavy KB Swings

Rack Carry / Farmer Carry

Finisher: 3-4 X 3-4 Reps of heavy Trap Bar Deadlifts

8/8/24 THURSDAY. SPEED-WORK on your local track. After warm-up mile run quick cadence 6 x 30 meters, some skips. Both groups run 2 x 100 (100); 2 x 200 (200), 1 x 400 (take 2′ recovery) then do one of the two time trials:

A gp: get in a strong MILE (or more accurately 1600 meters,) follow with recovery 400 jog. Make a note of the time in your journal or daybook; we’ll have you repeat it in October.

B gp: Run a strong 1 Km (1000 meters, i.e. 2.5 laps).

8/10/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/KB WORK/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” of the Seminary College in Mill Valley/Strawberry area. I will open the gate early and while I set up you’re all getting in your warm-up. Remember that those of you who do not run have a full non-running workout with exercises, loaded carries and mobility routines.

LMK if you are planning on joining in on the workout by Thursday night.

Hi Folks,

Getting behind here due to watching the Olympics. The American Men’s Gymnastic team’s story was quite emotional, but great to see that they won the Bronze medal. The USA Women’s Soccer team is coming out strong with the win over Germany. I’ll be adding commentary as the week goes on and a bit about the organizing of these Paris Olympic Games

A few facts about the PARIS OLYMPICS: In addition to the huge 1.5 billion dollar clean-up project of the Seine River; they’ve added 800 miles of bike path, 100% clean energy, planted thousands of trees and made use of the many Paris historical locations as venues for competition. It was a shame that the rains overwhelmed the antiquated sewage treatment system when the rains hit.

The men and women’s Olympic Triathlon always produce remarkable times and in spite of the river current in the Seine. Athletes estimated they lost about four minutes during the swim, yet Alex Yee (GBR) rode about a 51′ bike and capped it off with a 29:47 for the 10K for a 1:43:33 total time! Cassandre Beaugrand (FRA) took the women’s title for France in 1:54:55 for the 1.5K Swim-40K Bike -10K Run; she ran the 10K in 32 and change!

Those of you have been “erging” on the Concept II row machine for the 1000 meters and the official Olympic 2000 meters can appreciate the 500 meter split times that the Olympic rowers are cranking out! One of the Women’s Pairs heats produced a 1:49 for the first 500 meters and completed the 2000 meters in 7:33. One of the Men’s Pairs heats reached 500 in 1:35 and 2000 meters in 6:39. The USA Men’s Eight finished first in 5:30 for the 2000 meters!The Women’s Eight had one heat completed in 6:12. A side note: when Sister Marion competed in CRASH B Sprints back in Boston during February she competed against worldwide competition edging 2500 meters to take her age group title in 10:15! (Was 2500 meters in those days, then later changed to the international 2000 meters standard. The competition is held during the Winter as a fun competition that keeps rowers in shape.

7/30/24 TUESDAY. TEMPO runs over flat to rolling terrain. After the warm-up mile run the Tempo pieces at 10K pace:

12′ Tempo ( 1:30 easy run) – 8′ Tempo – then run to finish and short run to the finish.

7/31/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises and 50 KB Swings.

Deficit KB Sumo Deadlifts

Left, Lunge Torso Rotation / Gorilla Squats

Right, Lunge Torso Rotation / R/L Bird Dogs

Incline Push-ups

Slam Ball Hip Thrusts

Wipers

L/R Double Clean & R/L Presses

Elevated R/L Fwd Lunge stretches

21’s

2 x 6 Heavy Swings

Rack Carry / O’Head Grip Plate Carry

Finish with Deadlifts

8/1/24 THURSDAY. SPEED-WORK at your local track. Get in the 6 x 30 meter pick-ups, then:

A gp: 2 x 100 (100), 4 rounds of:( 400 (200) ), then 1 x 600 (200)

B gp: 3 rounds of: ((300 (100) – 200 (200) – 2 x 100 (100))

8/3/24 SATURDAY. HR/XT/SWINGS/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM. Held in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area)..I will open the chain gate to Lot C by about 8:10 or earlier so you can get in your warm-up.

LMK if you will be joining in on the workout by Thursday: So far, are Josh, Jaspre, Shirley, Judi,Denise, AJ, Robert

Hi Folks,

We are back from our BoatBike Tour from Brugge to Amsterdam – all on bike paths! It’s one of the best ways to see a country: by bicycle. I’ll be posting pictures over the next few months to give you glimpse of the countryside. We were very fortunate to be able to leave Amsterdam on Thursday just hours before the worldwide computer glitch! Schiphol is such a large airport with all the passport and security checkpoints done by camera and passport scanning. All flights were grounded and all those thousands of people stuck at the airport and all those arriving had their day come to a halt.

The day after we arrived family member arrived on Friday to attend the Saturday memorial for Sandy’s brother in Livermore; then that afternoon attend the 75th Jubilee for Sister Marion Irving in San Rafael! A full day and I’m still dealing with jet lag. Tuesday is feeling better.

WEDNESDAY & SATURDAY workouts: LMK if attending. During Summer any number of you are on vacation, so I need head count. Check the Wednesday date and Saturday workouts to see if we hold each session.

7/23/24 TUESDAY. TEMPO pieces. I suggest morning hour for this to avoid the heat. After the warm-up mile you’ll do some shorter tempo sets at 10K race pace:

6′ tempo (1′ easy) – 8′ tempo (1:30″ ) – 6′ tempo and then run to finish of workout. Remember to do your stretching after your run while the leg muscles are warm: quads, hamstrings, hips and calves.

7/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY AND DEADLIFTS. 8 AM at Warren’s. Quickly get in your mobility exercises prior to doing our 50 Swings.

So far joining on Wed: Shirley, Pam, Ann, Kevin

Wide stance Deficit KB Sumo Deadlfts

Left, Side Plank DB “Sweep & Reach” / R/L Thread the Needle x 5

Right, Side Plank DB “Sweep & Reach” / L/R Foot to Hand Placements

Incline Push-Ups

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Left, Half Kneeling KB Presses x 6 – at a deliberate pace

Right, Half Kneeling KB Presses X 6

Weighted Plank

21’s

KB 2 x 6 Heavy Swings

Rack Carry / KB Bottom Up Carry

Finish: Deadlifts.

7/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups:

A gp: 2 x 100 (100) quick pace; then two rounds of: ((2 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 2 x 200 (200) )

B gp: 6 x 30 meter quick cadence pick-ups, then: two rounds of: (4 x 150 (50) – 1 x 400 (200) – 2 x 200 (200))

7/27/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8:30 AM. In Lot “C” at the Seminary College in Strawberry/Mill Valley area. I will open the chain gate about 8:10 to do set -up and gives you time for a warm-up.

Please LMK if you will be joining by Thursday so i can plan loading the van or cancel the workout if to many of you are out of town. So far joining in: Robert, Josh, Jaspre, Shirley, AJ, Andy, Paula, Hunter, Denise, Kevin,

We are going to you do the trap bar (hex bar) hold with your body weight for one minute.