Week of 8/8/22: Workouts this week with Tempo, Strength, Track and Hill Repeats/XT.

Hi Folks,

Saturday Hill Repeats/XT/ Carries: We will change our start time to 8:30 AM as Fall approaches so that you have more daylight to travel to the workout and warm-up time. This new start time begins this Saturday, August 13, 2022.

General Preparedness: Our strength training and mobility exercises are directed to preparing your body for most any activity, sport, and the challenges of daily living. Pavel Tsatsouline, the man who brought the well thought out kettlebell training system (StrongFirst.com) to the US emphasizes key basic movements that address strength, mobility, shoulder stability, cardio fitness. Getting strong is a priority, then all activities improve.

The Kettlebell Swing, Goblet Squat, Deadlift, Loaded Carries and Turkish Get Up (TGU) form the foundation of the program (though you’ll learn the Snatch, Clean & Press, Windmill and Bent Press after the basics are well learned).

I found that over many years that keeping the workouts to a limited time period of about 30-45 minutes of actual training, makes for good compliance, as demonstrated by the members of our workout group: a number of them have stayed with it for over 15 years.

The members of our workout groups are mostly over 40, 50 and 60 involved in endurance sports, such as running, cycling and triathlons; get in plenty of cardio exercise, but are encouraged to include a solid resistance training and mobility program twice per week. It’s key to helping slow down the aging process, more specifically loss of muscle tissue or lean body mass (LBM) and osteoporosis. People who maintain solid strength training do better than most during their later years with sports and functional living. Maintaining leg strength, sound back strength, shoulder stability and grip strength are key to thriving during our later years. A modest amount of cardio exercise will suffice after age 50, but don’t lose the muscles weight and bone health!

Now that I’ve reached 75 and learned that if I miss a week or two of weight training: strength declines quickly. Mobility exercises and the ability to get up from the ground to standing also becomes more of an issue. Your joints should be able to go through their full range of motion. Carrying out the TGU, even without weight addresses core strength, mobility, right and left sides, connects the upper/ lower body, strength and fitness in one exercise. Top KB instructors tell me if they were to be limited to one exercise the TGU would be it due to its benefits… (more to come)

8/9/22 TUESDAY. TEMPO run. After the warm-up mile or so run 6′ Tempo (2′ easy) – 10′ Tempo (3′ easy) 8′ Tempo; then run to the finish of your workout. We are looking to have you have 20-25 minutes total at a high, but controlled aerobic level to help you acclimate to race pace.

8/10/22 WEDNESDAY. STRENGTH TRAINING & CIRCUIT. 8:15 AM at Warren’s. Get in your mobility warm-up exercises so that you are ready to go.

KB Deficit Sumo Deadlift / Weighted Bar or BB O’Head Squats (focusing on good shoulder/arm lockout and deep squat position)

Left Lunge Torso Rotations (goal is to form a “T” positions with your arms, straight line)

Right Lune Torso Rotations ( working on rotating thorax area)

Inverted Row ( definite back strengthener)

R/L “Iron Crosses” (lying on back, arms outstretched; alternate bringing feet to hands)

BB Wipers

Left, Offset Load KB Rack hold & right arm Press (Standing first Round/kneeling 2nd)*

Right, Offset Load KB Rack hold & Left Arm Press (” “)

Landmine Two Handed Row

Heavy Swings 2 x 6 reps ( increase the KB weight, emphasize strong form and breathing)

Rack Carry / Farmer Carry

Finisher is Trap Bar Deadlift 3 x 3-4 reps.

* new lift: use heavier KB in left arm Rack position; lighter KB or DB for the right Pressing arm. Next station will be vice versa. Just as you can do Loaded Carries with two different weights for the extra effort to maintain a balanced position; you can have two different weights for the rack hold and pressing movement.

8/11/22 THURSDAY. SPEED-WORK at your local track. After the mile warm-up steady run, 6 x 30 meter pick-ups, Skips and butt kicks: 2 x 100 (100):

2 x 200 (200) – 2 x 400 (on 2′, 2:30 or 3′ depending on your pace) – 3 x 1000 (200).

( Jose, and others running higher weekly mileage run 4 x 1000 (200)…Next step is to work up to 5 x 1000 (200) to get in 5K worth of speed-work: a terrific training workout that will help improve all distance racing.

8/13/22 SATURDAY. HILL REPEATS/XT/SPRINGS/LOADED CARRIES/TRAP BAR DL. 8:30 – new time! Drive to the Seminary College (201 Seminary Dr) in Strawberry area, go up entry road to LOT C and park there. Get in short run through the other parking lots, do warm-up mobility work; then we start with first set of exercises and hill repeats.

LMK if you are joining in…

Week of 8/1/22: Workouts and tips this week.

Hi Folks,

After the men’s Tour de France ( TDF) I watched the First Tour de France Femme, the 8 day women’s cycling tour. It was an historic and successful event. The quality of the field, the drama of competition, the fan support, the coverage, the scenery of France shown aptly by French TV, came across beautifully. It looks like the TDF Femme will take place again next year with more teams, top individual women cyclists, and, I’m sure, TV viewers. All the riders were determined to make this a first class competition and turned themselves inside out to give it their all. This event will stand on its own by next year!

I can’t help but point out the Yellow (overall winner), Green (Sprint competition), Polka Dot (Queen of the Mountains), White jersey (best young rider under 25) were all from the Netherlands! It bears out the saying, “if you ain’t Dutch, you ain’t much.” I was especially impressed by the single performance of Annamiek Van Vlueten on Stage 6. She had been compromised during the first five days with stomach flu and battled to stay in the race. Then on day 6 she broke out with a remarkable performance over a hilly course that took her from 89th to first place and into the Yellow Jersey with a 3:27 cushion over second place (also a Dutch woman!); she maintained her first place through day 8. The last day concluded with a 24% grade uphill to the finish.

8/2/22 TUESDAY. TEMPO day on over moderately rolling terrain. After the warm-up mile run 2 x 10 minute tempos with a 4′ easy run between each bout. A bit longer than most bouts, but it simulates steady pacing high aerobic effort.

8/3/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Two rounds:

Deficit KB Sumo DL / BB O’Head Squats

R/L Leg Over “Iron Crosses”

Incline Push-Ups

Squat to Stand Stretches

Wipers

DBL KB Clean & Swing Clean. Repeat

Landmine L/R Reverse Lunge to Press

DGB Sit-Up and Reach

2 x 6 KB Heavy Swings

Farmer Carry / Grip Plater O’Head Carry…..

Finisher:Trap Bar Deadlifts 3 x 3 reps

8/4/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, and mobility exercises (yes, very important; you’ll know what I mean when you’re over 50!). Then 2 x 150 (50):

2 x 400 (on 2′, 2:30, 3′); then 4 x 800 (200). Run the 800’s at 5K pace; you’re running two miles in half mile pieces while acclimating to 5K race pace.

8/6/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. At Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area) up in Lot C. Please arrive early to get in a warm-up prior to starting the workout. (note: I will change the workout start time to 8:30 beginning in the Fall)…)

  1. ) X 15 Mtn. Climbers / X 12 DB Thrusters

2 x Sprint – Short – 1/2 “A”

2). X 5 DB R/L “Plank Drag” / X 12 DGB “Jack”

2 X Short – Sprint

3) X 6 DB Burpee & Row / X 12 DGB Sit-Up Reach

1/2 “B” – 2 x Sprint

4) X 6 R/L DB Top Half Get Up / X 6 R/L “Iron Cross Leg Overs”

2 x Short – 2 Sprint

Then: Sprints – Loaded Carries – Swings; finish with Trap Bar Deadlifts.

Week of 7/25/22: Workouts, tips, shorter routines; no Sat HR/XT this week.

Hi Folks,

Grandkids are her for a week of Warriors Basketball Camp from 9-4, Monday through Friday which is great because they come home tired! The camp is well-run and the boys learn a great deal about developing basic skills to improve their game and have time to visit family.

This year we witnessed the fastest Tour De France (TDF) in history; I think they averaged over 27 mph over all the terrain be it flat, rolling, the Alps, and Pyrenees. Last solo Time Trial of 25 miles with climbs, flat, rolling, winding roads was completed by the top men in 48 minutes and change for 30 mph average.

August is almost here! Stick to your game plan to get in a consistent training that will take you to your Fall event goal. You have good daylight, pleasant weather; now it’s motivation to put in the weekly mileage with 5%-10% of your week devoted to speed-work.

7/26/22 TUESDAY. TEMPO. After a good warm-up run get in 6′ Tempo (2′ easy running) – 12′ Tempo (4′ easy) – 6′ Tempo (2′ easy); then continue to finish. When running four minutes or less of Tempo, do them at 5K effort; otherwise run the Tempo at 10K effort.

7/27/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar finisher. 8:15 am at Warren’s. Note: I may have to leave Circuit exercise station cards at gym so Robert can lead the workout: my daughter tested positive for Covid, so I will keep my distance from the workout group.

Deficit KB Sumo Deadlift / x 4 R/L one-arm KB Overhead Squats while holding onto rack

R/L alternating Foot to Hand placement

Inverted Row

Wipers

Left KB Clean & Press

Right KB Clean & Press

Landmine “Russian Twists” / 180 degree standing rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

more to come….

7/28/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips: 2 x 150 (50); 30 Mtn Climbers then 2 x 400 (on 2′, 2:30, or 3′); then before the 1000’s, 15 air squats followed by 3 x 1000 (200). Eventual goal is 5 x 1000 or 6 x 800 to get in the 5K total distance of speed-work.

7/30/22…There will be no official SATURDAY HILL REPEATS due to family in town and airport drop-offs. Saturday workouts will resume on 8/6/22.

The shorter hill repeats should be carried out with strong effort to yield some key benefits. I call it the “weight training of running” for they strengthen all of the running muscles. Hill Repeats increase stride efficiency so that you recover more ground with each stride- and with less effort.

Fast hill repeats develops neuromuscular efficiency by bringing into play more motor units (nerve cells which activate the muscle tissues; one unit can activate a number of motor units. The hill repeats stimulate better motor unit firing, better muscle contractions and more resistance to fatigue. When you finish a strong 15″ or less hill repeat, allow time to ease back down the hill to promote more recovery: don’t rush the repeats, but allow for good recovery in between each fast rep…

Week of 7/18/22: Workouts this week with Wed & Sat a go

Hi Folks,

Updates and training advice will be coming in small blocks as the next two weeks are very full for me. Meanwhile take advantage of the good weather during the early mornings to get in your training.

Note that I will hold Hill Repeats/XT/Loaded Carries this Saturday, 7/23/22 at the Seminary College, BUT will NOT HOLD the workout on Sat. July, 30th because I have family in town.

7/19/22 TUESDAY. TEMPO. After the warm-up mile or so you will be running at about a 10K effort level for a set period of time followed by easy run recovery:

3 x( 8′ Tempo (3′ easy)). Acclimate your body to high aerobic, yet controlled effort level.

7/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM at Warren’s.

Regular KB Sumo Deadlifts / BB Overhead Squats with weighted bars

Left Lunge Torso Rotations / Left arm Squat Torso rotations

Right Lunge Torso Rotations / Right arm Squat Torso rotations

Incline Push-Ups

R/L Foot to Hand Placements

BB Romanian Deadlifts / BB Bent row

DBL KB Swing Cleans and Front Squats

Weighted Plank

Landmine Wipers

Lateral Bar Dips

Waiters Carry / Rack Carry

7/21/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 35 jumping jacks, 6 x 30 meter pick-ups, 10 free squats; run 2 x 150 (50), then:

A gp (6′ pace or better): 10 x 400 (on 2′), 1 x 800*

B gp (7-8 pace): 8 x 400 (on 2:30), 1 x 800*

C gp (8:30-9 pace: 6 x 400 (on3′), 1 x 800*

After the last 400; instead of another 400 on the same time interval you will run the 800, i.e., no extra rest to practice running a bit tired and to test your ability to complete the 800 best you can though the pace will be slower.

7/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlift. 8 AM in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley. Arrive early to get in a short run, or light weights and bodyweight exercise routine.

Week of 7/11/22: Workouts, Tamalpa Track Meet on Tuesday; Wed, Th, and Saturday workouts.

Hi Folks,

TRIVIA NOTES: Loaded Carries are some of the iconic exercises that have stood the test of time and different cultures. For example the FARMER CARRY puts your total body’s musculature under big tension working your back, pelvis and hips under load individual to you; improves core strength, grip, traps, legs, shoulders, abs and balance.

I’ll be updating with short postings: busy week! I encourage all my workout group members to participate in the Tamalpa Track Meet for speed-work – and acclimates you to self-testing, but with the help of others around you.

7/12/22 TUESDAY. TAMALPA TRACK MEET. 6:30 pm at San Rafael HS. Here is the monthly opportunity to get in speed-work with fellow runners that pull you to better times and improve your fitness. It will start with the Mile distance. Then various distances that you can enter for a solid workout: 400, 800, 200, 100; then they combine the 3000 (1.87 miles) and 5000 meters (12.5 laps/ 3.1 miles); consider running two events for the speed-work.

7/12/22 TUESDAY. TEMPO. About a 20′ workout. After the warm-up miles you’ll run at 10K race pace effort: 3′ T (1′) – 8′ (3′) – 10′ then run to the finish for your workout.

7/13/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT at Warren’s. 8:15 am.

Deficit Trap Bar Deadlift

R/L Iron Crosses

DB Plank Drag

Inverted Row

Wipers

Two part DBL KB Clean & Front Squat

Right Side DB Plank Sweep & Reach

Left Side DB Plank Sweep & Reach

Landmine R/L Kneeling Press

Hand to hand KB Swings

DBL KB Waiters Carry / DBL KB Rack Carry

7/14/22 THURSDAY. SPEED-WORK at your local track.

7/16/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 AM at Seminary College, 201 Seminary Drive in Lot C. LMK if you will be attending by Thursday.

The Terra Linda HS Cross country joined in for the workout and inspired others to run faster..

Week of 7/4/22: Workouts this week; LMK if doing SAT/HR/XT

Hi Folks,

Update: Saturday HR/XT training is on for Saturday, 7/9/22 at 8 am.

STAGE 6 of TDF: Another amazing performance and remarkable record setting stage: one of the fastest ever. The stage is 136.7 miles long, included 8,000 feet of ascent with the most demanding uphill (12.3%) portion towards the very end of race . That would be somewhat similar to riding both Marshall Wall and Wilson Hill in West Marin – after about 134 miles of racing!

Then, as the riders approached the finish, it was the Slovenian, and 2020, 2021 TADEJ POGACAR who blasted to the finish relegating every contender well behind him and put himself into the Yellow jersey. This young man has it all: can sprint, climb, time trail and sprint and is favored to win again this year. He takes over the Yellow Jersey as we go to Stage 7 which also features hills.

Hope you got in extra running, cycling, swimming distance with the extra day off – and some down time. We are into July; if you’re gearing up for a Fall race or challenge, get in the consistent mileage through July and August and a few test races in Sept. During the Summer months there is extra morning and evening daylight to help motivate you to build consistency. I can’t tell you how much your 3-5 days per week consistent training over these 2-3 months yields marked improvement in performance. Steady rolling terrain mileage and tempo will produce results.

SATURDAY HILL REPEATS: Workout is on for tomorrow 7/9/22. Starts 8 am.

TOUR DE FRANCE will be in its fourth day of 21 days of racing in Denmark and France. Always remarkable cycling, scenery, stories within the peloton and personalities. Most people in Denmark ride bicycles and are encouraged to do so – and have a good infrastructure for commuting and recreational riding. Did you know that for every mile of paved road built, by law there has to be a mile of bike path put in also! A smaller country with different hurdles to overcome here, but it sure is commendable that the Danes make it happen!

Stage 4: Watch the last 11 miles to see an amazing solo effort by a very talented rider Wout Van Aert, in Yellow for the overall lead, beat out the entire peloton which featured him pushing 35-40 mph pace! Stage 5 (Wednesday) will feature a number of rough cobblestone sections where chaos will reign.

Why is the Olympic lifting bar with the 45# plates at a height of 8.75″? It wasn’t set as an arbitrary height, but for safety. If an Olympic lifter fell with the barbell overhead, the plates would high enough to avoid crushing his head.

Deadlifting: It also implies that unless your competing in a Powerlifting meet, the height of the bar for deadlifting can be adjusted for the height of the lifter for back safety, yet still receive the benefits from deadlifting or trap bar deadlifting. For taller clients we place the bar with plates on two flat 10#, 25# or 45# plates to achieve a more appropriate height. We can all set the height to what we need for pain free low back lifting.

7/5/22 TUESDAY. TEMPO workout over a rolling course over road, trail, or track terrain. Warm-up mile then an ascending time ladder for the tempo bouts:

4′ Tempo (2′ easy) – 8’T (3′ ) – 12′ T – continue run to finish.

7/6/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 start at Warren’s. We do 35″ exercise / 25″ recovery at each station.

KB Sumo DL / O’Head Squat (with a bit more weight)

R. Lunge Torso Rotation

L. Lunge Torso Rotation

Incline Push-Ups

BB Romanian Deadlifts

L. KB Clean & Press (focus on the technique we reviewed last week)

R. KB Clean & Press

Weighted Plank

Landmine R/L Lunge Rows ( 6-7 reps each side)

Heavy Swings 2 x 6 with pause between each set

Rack Carry / Farmers Carry

7/7/22 THURSDAY. SPEED-WORK on local track. After the warm-up mile, drills, 6 x 30 meters; A ladder:

2 x 150 (50) – 2 x 400 (on 2′ or 2:30 or 3′) – 2 x 600 (200) – 2 x 800 (200)

7/9/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ deadlifts. 8 AM in Lot C of Seminary College (201 Seminary Drive); the workout session is a go….

Week of 6/27/22: Workouts this week: Wednesday Circuit is on; Saturday HR/XT/Sprints tbd

Hi Folks,

UPDATE on 6/29/22: SATURDAY HR/XT/LOADED CARRIES are on for this Saturday. Meet in Lot C up in the parking lot of Seminary College.

We had three generations cycle the TRAIL DE COUER D’ALENE last week, which is one of the Rails to Trails bike paths that runs West to East for 73 miles near Couer d’Alene area in Idaho. If you’re looking for a flat, scenic and traffic-free course for beginners, families and experienced cyclists, this is one to consider. Individuals and families have the option to cover any distance they desire which appeals to all levels of cycling ability. There are regular restroom and bicycle repair stations along the bike path. Water is plentiful in the river flowing parallel to the bike path; the region has had 200% of normal rainfall with water in flood plain sections near the Trail. What a contrast to our drought stricken area!

MONDAY: Just a quick note prior to driving home today from Weed/Shasta area and let you know that workouts will be on this week; I’ll update tonight or tomorrow. Yesterday Sandy and I cycled the 18 miles from Sunriver up a steady grade to the top of Mt. Bachelor on beautiful day. The other route is from Bend to the top of Bachelor, but on a busy road; from Sunriver we were passed by less than fifteen cars.

Regarding Saturday workout, I will need a head count to see if we have 6 or more participants for the workout; it is 4th of July weekend and I’ll need to know if our group members will be in town.

6/28/22 TUESDAY. TEMPO. After the warm-up run pick it up at 10K race pace effort level for 12’Tempo (3′ easy) – 8’T (2′ easy) – 5′ Tempo and run to finish.

6/29/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 AM.

Deficit KB Sumo Deadlift

L. Thread the Needle

R. Thread the Needle

Incline Push-Ups

Wipers

L. KB Cleans

R. KB Cleans

Weighted Plank

X 5 R/L Landmine Squat & Press

2 x 6 Heavy KB Swings

KB Rack Carry / KB Waiters Carry

6/30/22 THURSDAY. SPEED-WORK at your local track. Some of the group show up about 7:30 to start the workout ( to be posted).

7/2/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM. Meet/park in Lot C at the Seminary College off Seminary Drive in Strawberry area. Arrive early to get in a warm-up short run or exercise and mobility warm-up.

those participating so far: Judi, Elizabeth, Tom, Robert, Carrie B, Lee M, Larissa

Week of 6/20/22: Workouts, minimal postings,

Hi Folks,

We meet the grandkids today and then we begin to ride the Trail de Couer d’Alene over three days with diversions each day. Sandy and I have ridden 90% of this beautiful paved trail; over the next three days the boys and parents will have their turn to ride it in a leisurely manner.

I’ll be posting when I can and in random order during this vacation time. Robert will be working the Wednesday Circuit with you.

6/22/22 WEDNESDAY . STRENGTH TRAINING CIRCUIT and deadlifts. 8:15 am at Warren’s. Circuit has been planned and the station cards are ready.

6/23/22 THURSDAY. SPEED-WORK at your local track. Some meet at COM track about 7:30 am. After your warm-up mile, 6 x 30 meter pick-ups, you ‘ll run TWO ROUNDS, i.e., go through the set, then repeat it:

(2 x 150 (50) – 2 x 200 (200) – 4 x 400 (on 2’/2:30/3′ depending on your pace))

6/25/22 SATURDAY ….no official Hill Repeats/XT session this week. Mostly likely back on track July2nd.

Week of 6/14/22: Workouts, minimal postings for remainder of the month: on vacation.

Hi Folks,

Just did ride with Sandy from Weed for an out and back course looping around the base of Mt. Shasta: always a spectacular view! Then we head towards Sunriver area to overnight and do the long climb up Mt. Bachelor in the morning. The winds continue to be strong in this area also; makes riding in the early am a must, but it is in the 30’s and 40’s this far north.

My postings will be sporadic this week; meanwhile, Summertime with more daylight and good temperature is the time to get in consistent running, swimming and / or cycling. I encourage you to partake in the once per month TAMALPA TRACK MEETS for speed-work! It’s a friendly atmosphere and you’ll acclimate to the racing environment. Look at the meets as a place to run different distances; perhaps running at least two events or more simply to get in speed-work, pacing practice , and a shot in the arm for your fitness. Remember, no one cares about your time; everyone is focused on their own effort. But there when you have other runners in the same heats – you do better. Great practice!

The challenge will be to get in the 10-12 weeks of steady mileage and twice per week strength training. I guarantee your Fall times will You’ More on this in future postings.

Trail de Couer d’Alene starting from West end at Heyburn Park and heading over Chatcolet Bridge; then continued along miles of pristine bike path. This one is 73 miles in East-West direction
we did ride carefully by Momma moose and two very young babies! Amazing to see!
Sandy identifying these flowers; I call them Snapdragons. Many Spring flowers along the path.

6/15/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT at Warren’s. 8:15 AM start. Robert will help head up the Circuit session followed by deadlifts to finish off the workout. The Circuit cards have been made up; you’ll have three different circuits that will take you to the end of the month. Be safe when you do your Kettlebell Swings and maintain focus on your technique.

JULY goal: I hope to bring in guest instructors that we had for the KB 101 and KB 201 sessions during July for all those who missed out in March and May. We’ll need about 8-10 of you in the two hour workshop/ practice when we go over in detail the Swing, Get-UP and Clean and Press.more tba.

6/16/22 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile or so, 6 x 30 meter stride-outs, skips and butt kicks followed by 2 x 150 (50). Those recovering from Dipsea need to run a low mileage week ( assuming you gave it your gut-busting all and left it all out on the course):

Those who ran Dipsea: 2 x 200 (200) – 4 x 600 (200) at 5K pace. Stretch after. If you are still sore from the hilly Dipsea run, simply do an easy run with 4 x 200 (200) and give yourself time to recover. Running quality during recovery mode doesn’t yield much of a training effect.

Those on normal training program: 2 x 200 (200), 6 x 600 (200), 2 x 400 (200), 2 X 200 (200). The goal is to run 8 x 600 (200) volume and get in the 3 miles of speed-work at 5K pace.

Week of 6/6/22: Workouts for this week; no Saturday HR/XT.

Hi Folks,

Note, that we will NOT hold Saturday Hill Repeats on 6/11, 6/18/and 6/25 due to being out of town. We will pick it up again on July 2nd.

This weekend is the Dipsea Race: Those running the event should run a taper week with the emphasis on less mileage but, keep up a good pace during each run. For example, with the Thursday track workout you’ll run 400’s but maintain your usual quarter mile pacing; just running fewer reps. This way you’ll keep the “fast legs” and avoid fatigue; finish the workout feeling sharp, not tired out.

6/7/22 TUESDAY. TEMPO workout. Get in a steady warm-up mile then:

Those running Dipsea: 3 x 4′ Tempo with (2′ easy) between reps.

Those not running Dipsea: 3 x 8′ Tempo (4′ easy).

6/8/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 AM at Warren’s.

X 6 KB Sumo Deadlifts

X 4 R/L Thread the Needle

Inverted Row

R/L Foot To Hand Placement from Push-UP position

Wipers

DBL KB Swing Cleans

Left Side Plank DB Sweep & Reach

Right Side Plank DB Sweep & Reach

Landmine Squat To Press

2-3 x 5 KB Heavy Swings

Farmer Carry / Rack Carry

6/9/22 THURSDAY. SPEED-WORK at your local track. ( a number show up about 7:30 am at College of Marin Track; join in and feel the group support). After the warm-up mile, 6 x 30 meter pick-ups, 2 x 150 (50); then:

Those running Dipsea: 6 x 400 on the 2′ ( if running 6′ pace); on 2:30 (if running 7-7:30 pace); on 3′ (if 8-9 pace).

Those not running Dipsea: 8 x 400 (on 2′, 2:30, 3′)

A gp: 10 -12 x 400 (on 2′)……Jose add “Macho Mile”…

6/11/22 SATURDAY.…..There will be no Saturday Hill Repeats on 6/11, 6/18/25 due to vacation time out of town.