Hi Folks,

Just back from a very full five days of air and car travel to Spokane and Olympia for two different events. We began with the flight to Spokane to watch our grandson play five games of basketball, see our daughter who drove in from Montana. During the Thursday, Friday and Saturday there was the 40th Reunion of the First Women’s Olympic Marathon Trials in Olympia, WA. We drove down to support Sister Marion Irvine who was one of 238 and the oldest person to qualify for this first ever Women’s Marathon Trials.

We met Frank Shorter, the 1972 Gold Medalist in the marathon at the Munich Olympic Games, and visited with the many of the women marathoners who made the 2:51:16 cut and earned their spot on the starting line on May, 12, 1984. Frank Shorter and Jackie Hansen, who was also at the reunion, were instrumental in helping to push the Women’s Marathon into the Games. Both Sister Marion, Frank Shorter and Stephen Lang gave several panel talks. Author Lang wrote the book “The Long Road to Glory” which documents the long road, the key people, and hurdles that had to be overcome to include the Women’s Olympic Marathon at the 1984 LA Olympic Games. Sandy and I had to leave Olympia Friday afternoon, but a half hour before departing we did get a few minutes with Joan Benoit , the winner of the First Woman’s Olympic Marathon Trials and the Olympic Marathon Champion at the 1984 Games in Los Angeles, together with Sister Marion.

5/21/24 TUESDAY. TEMPO runs to simulate long distance racing at a controlled high aerobic effort. After the warm-up mile: 8′ tempo (1′ easy) – 7′ tempo (1′ easy run) – 6′ tempo and run to finish.

5/22/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up exercises prior to doing our 60 KB Swings; then the Circuit.

Deficit KB Sumo Deadlift

Left, Kneeling Fwd Hip Circles / Left , Kneeling Bkwd Hip Circles

Right, Kneeling Fwd Hip Circles / Right, Kneeling Bkwd Hip circles

Incline Push-ups

R/L “Thread the Needle” / Iron Crosses

Wipers

Left, Kneeling KB Presses x 8

Right, Kneeling KB Presses x 8

Alt R/L Weighted Reverse Lunges with support

180 degree LMine Rotations/ L/R Forward Stance Incline LMine Presses

21’s with weighted bar

R/L X 8 1- Hand KB Swings

Farmer Carry / Rack Carry

Finisher: Deadlifts.

5/23/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups:

A gp sub-7′ pace and 25+ miles pwk: 2 x 150 (50), 8 x 400 (on 2:30) , then 1 x 1000 at 5K pace

B gp, lower mileage gp: 2 x 100 (100) : 3 X ((200 (100) – 200 (200) – 2 x 100 (100))

5/25/24 SATURDAY. HR/XT/SWINGS/ LOADED CARRIES/ SPRINTS/ DEADLIFTS. 8:30 AM in Lot C of the Seminary College ( 201 Seminary Drive, MV/Strawberry). I’ll open the Lot C gate about 8:10 AM so you can park and warm-up while I setup the stations. Note, that I have reduced the number of exercises with the hill repeats to keep the group on the one hour timeline for completing the second board of sprints/loaded carries/ swings/ deadlifts.

LMK if you will attend the workout so I have a head count on a Holiday weekend:

Coming to SAT HR: AJ, Robert, Kevin, Judi, Shirley, Denise, Kevin, so far.

Hi Folks,

We’ll have a shorter workout week together, but you’ll still continue with the TH track session and your own program Friday and Saturday. Sandy and I will be leaving Thursday for Spokane to celebrate our grandson’s birthday, watch him play in a basketball tournament and get to see my daughter after they drove in from Montana. Then, as a last minute addition, Sandy and I will be driving down to Olympia, Washington to join Sister Marion at the 40th Reunion of the First Women’s Olympic Marathon Trials where Joan Benoit and Sister Marion will be featured speakers. It will be quite the occasion where we share many memories from the 1984 event week. Accompanying assisting Marion will be good friend and fellow Trials qualifier Leslie McMullin. The Olympic Marathon Reunion Committee is doing a terrific job putting this reunion together and it will be a memorable one for each of those runners who ran that day 40 years ago. I include picture of Marion running the Stockton 10 Miler ( I have to find the full name : Frank____ 10 miler), where she ran like a 61 minute time…more to come..

5/14/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile run 2 x 10′ tempo stretches at 10K race effort with a 2′ easy run between each 10′ tempo piece.

5/15/24 WEDNESDAY. STRENGTH TRAINING/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym.Upon arriving get in mobility and warm/up; then we do our 60 Swings, two rounds of Circuit and finish with deadlifts and foam roller work.

5/16/24SPEED-WORK at your local track

5/18/24 No Sat/HR/XT session..

Hi Folks,

Forty years ago Sister Marion Irvine and I participated at the first Women’s Olympic Marathon Trials in Olympia, Washington: a day we’ll never forget! She’ll be going to the reunion accompanied by fellow qualifier, Leslie McMullin, to celebrate the forty year anniversary…. (more to come)

We finally have a rain free week! Members from the workout group ( Ann, Tj, Judi, Linda, Sandy and I) rode again on a cold rainy, windy Saturday in a charity bike event, i.e., the Wine Century 50K in the Santa Rosa/Healdsburg wine growing region. Everyone learned what rain gear worked! After the ride we did enjoy a good lunch with hot soup, paella,(or burgers) ice cream and cookies!

The rainy start photo at Wine Century 50K event

5/7/24 TUESDAY. TEMPO over flat to rolling terrain with the goal to acclimate your body to steady state race speed. After the mile warm-up run. run the tempo pieces at 10K to 15K race pace:

4′ Tempo (1′ easy) – 7′ (1′ easy) – 9′ tempo, then cool down run to finish.

5/8/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s garage/gym.

5/9/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meters, skips, butt-kicks; 2 x 100 (100), 2 x 150 (50):

A group: 3 rounds : (600 (200) at 5K pace – 400 (200) – 200 (200) at mile pace

B group(low mileage group): 2 Rounds: (400 (200) at 5K pace – 200 (200) at mile pace – 300 (100)

5/11/24 SATURDAY. HR/XT/SWINGS/ CARRIES/SPRINTS/DEADLIFTS. 8:30 AM in Lot “C” of the Seminary College, 201 Seminary Drive, Strawberry/MV. I’ll arrive about 8:10 to open the gate so we can set up the exercise stations…. LMK if you will be attending by Thursday afternoon.

Coming to join in: Elizabeth, Tom, Robert, Judi, Shirley.Denise

Hi folks,

Looks like we have a good weather week ahead of us to get in your running, cycling and swimming as you prepare for triathlons, charity ride events, and running races. There’s a good month left for hill work running and steady mileage for DIPSEA which is held the second weekend in June: coming up quickly!

I will NOT be holding SAT/HR/XT (5/4/24) session this Saturday because a number of the group will be riding the charity event in Santa Rosa area, the WINE CENTURY, 100K/50K. this well-run sells out yearly by the end of March! The TOUR DE FUZZ uses the same course, but in the reverse direction

4/30/24 TUESDAY. TEMPO run today over flattish to rolling terrain where you can maintain a steady high aerobic effort to simulate a race with some breaks. After the warm-up mile up the effort to 10K race pace for low mileage runners and 10M race pace for those over 25 per week.

6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 5′ tempo, then run to finish and cool-down.

5/1/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ DEADLIFTS. 8 AM start at Warren’s garage/gym. Get in your mobility exercise warm-up, 1000 meter erg row before or after the Circuit and 60 swings.

Deficit KB Sumo Deadlifts

LEFT kneeling Fwd kneeling Hip Circles / LEFT Kneeling Backward Kneeling Hip circles

Incline Push-Ups

Slam Ball 25# Hip bridges

Wipers

DBL KB Clean To Rack and R/L Press

Right, Landmine Single Leg DB Deadlifts / Right, Single Leg DB Deadlifts

Weighted Plank

“Donkey Kicks” /” Donkey Whips “

2 x 6 Heavy Swings

KB Bottom Up Carry / DB Rack Carry

Finish with 3 x 3-4 reps of Deadlifts

5/2/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile, high skips, butt kicks, x5 free squats, and 6 x 30 meter pick-ups. Then 2 x 100 (100) , 2 x 150 (50) for both groups.

A gp: higher mileage group of 25+ miles per week: 4-6 x 800 (400 easy jog recovery), run at 5K–5M race pace.

B gp: Lower mileage gp: 4 x 200 (200) – 1 x 400 (200).

5/4/24 Saturday. NO – SAtURDAY HR/XT THIS WEEKEND due to cycling event; Wine Century 100O/50K.

Hi Folks,

Let me know by 3 PM if you will be coming to the SAT HR/XT workout at Seminary College. Weather looks to be clear for the workout. Note, that if you would rather skip the Hill Repeats portion ( except those running Dipsea or another XC event); I have the long and short sprints, loaded carries and kettlebell routine as part of the second half of the workout. Workout is a go.

The DIPSEA race date is approaching quickly; it’s imperative to keep training consistent, get in twice per week hilly runs and hill repeats to prepare your legs for those up and downhill sections of this uniquely up and down course. Feel free to join in the Saturday HR/XT workout where we conduct a full body training in addition to hill specific training.

4/23/24 TUESDAY. TEMPO run session. After the mile warm-up up the pace to 10K race pace :

8′ Tempo (1:30 easy running) – 8′ Tempo (1:30 easy) – 8′ Tempo -easy run to finish.

The idea is acclimate the body to steady state high aerobic pace running effort to simulate racing.

4/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ CARRIES/ DEADLIFTS. 8 AM at Warren’s gym. Begin immediately with mobility exercises and getting in 60 Swings prior to the Circuit; some of you will row 1000 meters before we do the Circuit . Finish with 3x 3-4 Deadlifts.

KB Deficit Sumo Deadlift / Controlled KB Goblet Squats

R/L Foot to Hand Placements / Bird Dogs

R/L Thread the Needle

Incline Push-ups

Hip Bridges with 25# Slam Ball

X 4 R/L Alt KB Clean & Presses

Landmine Right Single Leg Deadlift (SLDL)

Landmine Left Single Leg Deadlift ( SLDL)

Weighted Bar “21’s”

2 x 6 Heavy Swings

Rack Carry/ Farmer Carry

Finisher: 3 x 3-4 reps of Deadlifts or Trap Bar deadlifts

4/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, get in 6 x 30 meter pick-ups when you arrive at the track; skips, butt-kicks, lateral slides.

A group: regular mileage (over 20 miles per week): 2 x 150 (50) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) at 5K pace – 400 (200) – 2 x 150 (50)

B group: Low mileage runners emphasizing shorter intervals. 4 x 100 (100)- 2 x 150 (50) -2 x 200 (200) at mile speed; 1 x 400 (200) at 5K pace – 2 x 100 (100)

4/27/24 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS, SPRINTS/ DEADLIFTS. 8:30 AM . Workout is a go…Park and start in Lot “C” at the Seminary College ( 201 Seminary Drive), Strawberry/MV; go up the entry road and park in Lot C. Weather looks to be good!

LMK by 3 PM Friday if you will be joining in on the workout. So far: Judi, Zahra, Elizabeth, Paula, Kevin…

I modified the workout for most of the group by focusing on the second half of the workout with additional sprints ( long, short, medium lengths); two rounds of Carries and bodyweight exercises with emphasis on hips, because not everyone is doing the hill repeats portion.

X8 DBL DB Clean Front Squat & Press / DGB Sit-Up & Reach

2 X Short – 2 X Sprint

X 5 R/L DB Reverse Lunge / X 6 R-L DB Plank Drag

Long ( run at 5K effort)

X8 Alt Single leg Bridges / X8 R/L Kneeling Fwd Hip Circles

1/2 “A” – 2 X Sprint

X 8 R/L DB “Gorilla Row” / X6 R/L Side Plank Leg Raises

3 X Sprint – 1 X Short

2) Then onto the second half of the workout with Sprints/Loaded Carries/ Swings/ KB training

Hi Folks,

Update 4/16/24: There will be no SAT HR/XT this weekend: we’ll be away.

Exciting races in both the men, women and masters divisions at the BOSTON MARATHON last Monday! HELLEN OBIRI of Kenya, and trains in the US, demonstrated her remarkable strength by being able to drop the pace dramatically over the last five miles ( last thing I think about is trying to pick it up after mile 20 at Boston after pounding the long downhill after Heartbreak Hill). The pack of 17 dropped to three after OBIRI ran a 15:06 5K from 35K-40K late into the race: 4:57, 4:41, 4:54, 4:51 splits! Her teammate and 2022 NYC Marathon winner, SHARON LOKEDI pushed it with her but ended up second. I was again impressed by 44 year old, EDNA KIPLAGAT, former two time winner at Boston earlier in her remarkable career since 2010, ran 2:23:21 for third place! She’s an interesting story when you look at her training which includes long breaks between her marathon races for recovery, to have children and to stay healthy. A lesson here. Top American finisher for the second time was EMMA BATES for 12th place in 2:27:14.

Men’s winner, SISAY LEMMA of Ethiopia, ran a gutsy race by taking the lead from 3 miles on – to the finish in 2:06:17 which is the 10th fastest Boston Marathon time. He did build his lead to well over two minutes hitting the first half in 60:19 then did slow down dramatically for a 65:58 second half; the pack never caught him. An impressive performance. MARCEL HUIG of Switzerland set CR of 1:15:33 with his special racing wheelchair: a truly remarkable performance for covering 26.2 miles!

4/16/24 TUESDAY. TEMPO run over flat to rolling terrain to help the body acclimate to a non-stop race simulated effort. After the warm-up mile pick up the pace to 15K race pace and hold for twenty minutes, classic tempo!

4/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up mobility exercises or 1000 meter ERG row, and swings prior to the start of the Circuit.

Deficit KB Sumo Deadlift // Goblet Squats

R/L Foot to hand Placement / R/L Thread the Needle

X t R/L Bird Dogs

Incline Push-Ups

Hip bridges with 25# Slam Ball

Wipers

X4 R/L KB Clean & Presses

Weighted Plank

R. Landmine Single Deadlifts / Left Landmine SLDL

2 x 6 Heavy KB Swings

Farmers Carry / Rack Carry

Deadlifts after the second round of the Circuit.

4/18/24 THURSDAY. SPEED-WORK at your local track.a number of the group meet about 7:30 at the COM track. After your warm-up mile, run 6 x30 meter pick-ups, some skips and butt-kicks. Then all do: 2 x 100 (100), 3 x 150 (50 walk or jog it: allow for recovery):

Lower mileage group: 2 X ( 200 (200) – 2 x 150 (50 go at walk or slow jog ) 2 x 100 (100).

Regular 25 miles or more /week: 3 X ( 600 (200) at 5K pace – 400 (on 2:30) – 200 (200))…after 1′ additional recovery run 1 x 800 at tempo pace.

4/20/24 SATURDAY. There will be no SAT HR session this day: we are away.

It’s a good weather weekend for some good trail running and cycling on quiet country roads in west Marin.

Hi Folks,

There will be no Sat HR/XT due to “Bike Around the Buttes” event.

Hi Folks,

A good number of the group are riding the Bike Around the Buttes, on Saturday, 4/13/24 in Sutter area near the Buttes the small mountain rage that the 40 mile course circumvents.

There will be no Sat HR/XT due to “Bike Around the Buttes” event.

A few members from our workout groups took part in the Lava Man Triathlon Waikoloa (1.5K swim – 40K bike – 10K run: the Olympic distance format) held on the big island of Hawaii over the second half of the Kona Ironman course. Linda Munk (and friend), Gayle Shimokaji, Judi Shaffer (and her relay team), Dave Champagne, and Kevin Porter got through their events, though Kevin was stopped by a broken chain that cost him over an hour of waiting time! Apparently the mechanics could not find the chain link tool to remove the broken chain and slap on the new one!

4/9/24 TUESDAY. TEMPO workout in three parts over flat to rolling terrain paced at 10K race pace. After the mile warm-up increase the pace to a high aerobic, but controlled 10K effort:

10′ steady tempo (1:30 easy run) – 6′ Tempo (1′ easy) -5′ (tempo ) then a run to the finish of the workout.

4/10/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s gym. Warm-up when you arrive with some rowing 1000 meters on the erg machine.

KB Sumo Deadlifts / X 5 Goblet Squats

Left, Side Plank DB Sweep & Reach

Right, Side Plank DB Sweep & Reach

Incline Push-Ups

Slam Ball Hip Bridges

Swipers

Alt KB Clean & Press

DGB O’Head R/L Reverse Lunges

Plank Walk Side to Side / R/L 6 ” Donkey Whips”

KB 2 x 6 Heavy Swings

Grip Plate O’head Carry / DBL KB Rack Carry

Finisher: Deadlifts, 3 x 3-4 reps

4/11/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile skips, butt kicks, fwd and bkwd kneeling hip circles R/L x 8 you’ll do:

A. Novices: who need shorter distance intervals to develop or maintain leg speed: 4 x 150 (50) – 2 x 200 (200) – 1 x 300 (100) – 4 x 100 (100)

B. More experienced runners running 25+ miles per week consistently: 2 x 150 (50) – 2 x 200 (200) – 2 x 300 (100) – 2 x 400 (on 2:30) – 1 x 600 (200) at 5K pace – 1000 (200) at 5K pace.

cool down two laps easy and follow with stretch routine for quads, butt, hamstrings , calves.

4/13/24 NO Saturday workout.

Hi Folks,

Late start on posting for this week due to work deadlines, so I’ll be updating workouts all week. We’ll see what the weather will be later this week and determine if we hold our Sat. HR/XT workout at the Seminary or indoors.

So far, it looks like we can hold the outdoor workout, BUT, I need a head count for who is coming to the workout.

4/2/24 TUESDAY. TEMPO workout using medium length intervals of high aerobic, but controlled “comfortably stressed” tempo pieces. After the warm-up mile pick it up to 10K to 15K race pace effort for:

12′ tempo (2′ easy running) – 6′ tempo (1′ easy) – 6′ tempo and easy to the finish of the workout. The goal is to acclimate your body to a steady effort for a sustained time period which simulates racing.

4/3/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. After the mobility exercises, 60 swings we’ll go right into the Circuit.

Deficit KB Sumo Deadlifts

Left, Spiderman Lunges / Bird Dogs

Right, Spiderman Lunges / DGB Sit-up and Reach

Incline Push-ups

X 5 R/L DB “Three Point Rows”

Wipers

KB Alt R/L X Clean & Press

KB Alt R/L Reverse Lunges

180 degree Landmine Rotations

Plank Walk

2 x 6 Heavy KB Swings

Grip Plate O’Head Carries / KB Rack Carry

Finish with Trap Bar or regular Barbell Deadlifts

4/4/24 THURSDAY. SPEED-WORK at your local track. After your warm-up mile and on the track: get in your skips, butt kicks, 6 x 30 meter quick cadence pick-ups to get the leg speed coordination going.

Group 1, (for over 50 runners): More emphasis on shorter intervals to develop or maintain quick cadence without fatiguing the athlete. 4 x 100 (100 slow jog), run the straight-aways at mile pace; jog the curves for recovery; 4 x 200 (200) at 2M pace; 2 x 150 (50) at mile pace.

Group 2, (for under age 50 runners): They’ll focus on short and long intervals and accurate pacing for LD races. After the 4 x 100 (100); 3 x ( 600 (200) at 5K pace, 400 (200), 200 (200) at mile pace))

4/6/24 SATURDAY. HR/XT/CARRIES/SWINGS/ SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Baptist Seminary College (201 Seminary Drive, MV). I’ll open the gate to lot C a bit after 8 AM so you can get in parked and get your warm-up going.

LMK if you are joining in. Judi, Kevin, are in Hawaii doing Lava Man Triathlon;

so far joining in: Robert, Paula, Andy, Zarah, Tom, Elizabeth, Shirley,

X 8 DBL DB Clean & Front Squat to Press / X12 DGB Situp & Reach

2 x Short – 2 x Sprint

X6 R/L DB O’Head Reverse Lunges / X6 R/L DB ” Plank Drag”

Long hill at 5K effort level

Hip Bridge DB Alt R/L Presses X 8 / X 8 R/L Kneeling Bkwd Hip Circles

1/2 “A” – 2 x Sprint

X 8 R/L DB “Gorilla Rows” / X 10 DB “Russian Twists

3 x Sprint – 1 x Short

Then do the Sprints/Carries/Swings on second white board.

Finish with 3 x 3-4 Trap Bar Deadlifts

Hi Folks,

Rain to arrive later this week, so get in any outdoor training on Monday and Tuesday; Saturday at 9 AM, we’ll do the Circuit indoors at Warren’s garage/gym. Those preparing for Dipsea will probably need to get in some runs in the rain, but must be done because we’re almost into April!

The best 5K road race I’ve ever participated in is the “Carlsbad 5000” in Carlsbad, California will be held on April 7th. Years ago over twenty Tamalpans made the trip down to Carlsbad the year it hosted the National Masters Championships. This race is unique with course design and the nine men and women race divisions. The upside down “U” shaped course gives spectators three opportunities to see the runners go by. After Masters Men, Masters Women, Open Women, Open Men, the People’s Race, the Junior Carlsbad Mile, the Junior Carlsbad Half Mile; spectators and all those who had completed their races, line the course to watch the Elite Men and Elite Women’s races. Unlike most races this gives participants a special viewing of the Elite/Pro Races. If you ever have an opportunity to enter this race – do it! They offer a full weekend of activities and races.

3/26/24 TUESDAY. TEMPO run sets over flat to rolling terrain at a high aerobic, but controlled at about a 10K race effort level. After the mile warm-up run increase the pace and hold steady for:

6′ tempo (1′ easy run) – 10′ tempo (1:30 easy) – 6′ tempo; then run to finish

3/27/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/LOADED CARRIES/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM start at Warren’s.

Deficit KB Sumo Deadlift

Left, DB Kneeling Windmill

Right, DB Kneeling Windmill

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

DBL KB Front Squat to Overhead Press / Left, Bulgarian Squat

Weighted Plank / Right, Bulgarian Squat

Landmine Single Leg DB/KB Deadlifts / Right Single Leg DB/KB Deadlifts

“21’s” with weighted bar or EZ Curl Bar

Rack Carry / Grip Plate O’Head Carry

Finish with 3 x 3-4 Deadlifts after Circuit

3/28/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, hip circles with both legs, skips and butt-kicks. The 2 x 100 (100) stride-outs. 8 x 100 (100), 2 x 200 (200), 1 x 400, jog 400 recovery.

3/30/24 SATURDAY. No HR/XT/ on Saturday at Seminary, but I’ll have Circuit Training at Warren’s at 9 AM…LMK if you will join in at Warren’s.

Robert, Judi, Valla’s, Eric,

Hi Folks,

We’ll have several good weather days this week, but Friday afternoon through Saturday will be rainy; unless that prediction changes by Thursday. For now, no SATURDAY HR/XT at the Seminary College; we’ll have a 9 AM Circuit at Warren’s gym…

Last Sunday a few members of the group did a ride on Dry Creek Rd and West Dry Creek Road past a good number of vineyards on a perfect day for cycling, with a stop two-thirds of the way through with a stop for lunch at the Dry Creek Deli. The course we rode is part of the Wine Century 100K course and Asti Tour De Vine which had their lunch stations near in the large parking lot near the base of Lake Sonoma dam.

3/19/24 TUESDAY. TEMPO run session. After the warm-up mile, pick up the pace to 10K race pace, i.e., a high aerobic, but controlled effort:

4′ tempo (1′) – 10′ (1:30) – 6′ tempo and then run to the finish of the workout.

3/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8 AM at Warren’s.

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

Left light DB “Bird Dogs / Left, Lunge Torso Rotations

Right, light DB “Bird Dogs / Right, Lunge Torso Rotations

Incline Push-ups

Slam Ball Hip Thrusts

Wiipers / BB Romanian Deadlifts

DBL KB Clean & Alt R/L Press

LMine 180 degree torso rotations / LMine Thrusters

Weighted Bar “21’s”

Weighted Plank or DB Plank Drag

Rack Carry / Farmer Carry

Finisher: Deadlifts

3/20/24 THURSDAY. SPEED-WORK at your local track. Some of the group meet 7:45 at the COM track. Get in your warm-up run, then 6 x 30 meters at the track, plus Skips and butt Kicks. Working on 400 repeats today run at 5K pace; no faster so you get in some volume.

A gp: (those who run 6′ or faster) 12 x 400 (on 2′ including the interval itself)

B gp: (those under 7:30 pace ) 8-10 x 400 (do a 1′ rest after finishing each 400)

C gp: 8-9 pace runners….6-8 x 400 (with 1:30 rest after finishing each 400)

After the workout do easy two laps, then a stretch session before leaving the track.

3/22/24 SATURDAY. HR/XT/SPRINTS/CARRIES/SWINGS/DEADLIFTS. 9 AM at Warren’s Gym. . The workout is cancelled at the Seminary College, but we will do a Circuit and extended Carries at Warren’s Gym. LMK if you will be attending the Circuit.