Hi Folks,

We should have good weather, i.e., no rain on Saturday morning for the workout

Balancing endurance and strength. I focus on the strength weight resistance training on M-W-Sat and endurance on TuThFriSunday. This month include a very short strength session if you are getting in two days per week you add your third day with Swings, Clean & Presses, Goblet Squats, Deadlifts and even one session of Turkish Get-Ups. I’d put the emphasis on “complex exercises” which refers to weight training exercises that hit multiple muscle exercises over those that isolate muscles.

This week: KB Clean & Presses. 3-4 sets X4 – 6 reps of Right/Left Clean & Press that recruits many muscle groups..

This simple routine is a “stand-alone” exercise that recruits most all the muscle groups.

Kettlebell Swings during December: Instead of the daily Xmas Kettlebell Challenge we did last year; we can have you add two more days per week with swings. For example, if you are doing our strength workouts on Wednesdays and Saturdays, add Mondays and Thursdays. Keep it conservative with 30 (10-12-15 reps) with a moderate weight to acclimate your body to days of extra swings. The Wednesday group does 5 x 12 Swings OTM ( On The Minute) prior to the Circuit and have gradually reduced the rest time. You’ll gradually up the number of reps over time until you feel comfortable with the volume.

12/12/23 TUESDAY. TEMPO session. After the warm-up mile you’ll up the pace to a high aerobic, but controlled effort level, i.e. threshold pace; I call it the “comfortably stressed” level.

Run 8′ Tempo (1:30 easy run) – 6′ Tempo (1′ easy) – 6′ Tempo (1′ easy). Pay attention to perceived exertion to simulate holding 10K-15K race pace effort level.

12/13/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8: AM. at Warren’s garage gym. Get in your mobility exercises upon arrival – and keep it moving; then we’ll do our 5 x 12 KB Swings prior to the Circuit.

Deficit KB Sumo Deadlifts X 5

DGB Sit-Ups & Reach / R/L Foot To Hand Placements

Incline Push-Ups

Wipers

DBL KB Stop Cleans

Landmine x 4 R/L Single Leg Reach ( stand perpendicular to the bar)

Lateral Bar Dips / Side to side Ball Slams

1 – Arm Swings x 2 x 6 reps

O’head Grip Plate Carry / Rack Carry

Finisher: 3 x 3-4 reps Trap Bar Deadlifts

12/14/23 THURSDAY. SPEED-WORK at your local track.Run the warm-up mile or so, once at the track 6 x 30 meter quick cadence pick-ups, Skips and Butt Kicks. Then 4 x 100 (100) stride-outs, then:

A gp: 12 X 400 (on the 2′)….for those well under 6′ pace ability

B gp: 8 x 400 (on the 2:30)…for sub 8:15 pace

C gp: 6 X 400 (on 3′)….8:30 to 9 ‘ ability.

Note that one should finish the quality session not fatigued , but more sharp and energized than fatigued. You may haver to cut back on the volume of intervals to do so. I keep the quality sessions to three miles of speed-work total – or less, depending on your mileage base.

12/16/23 SATURDAY. SATURDAY HR/XT/SPRINTS/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College ( 201 Seminary Drive, MV). We’ll be there to open the chain gate a bit after 8 AM so you can do your warm-up and I’ll set up the equipment .

Hi Folks,

update;.. SAT HR/XT workout will be in Lot B today!

Oh boy! We are into December and I’m behind with all that must be done during December, BUT, thanks to Michelle we can now make the Christmas fudge! She was able to locate the vital ingredient in Palo Alto to make Sandy’s famous fudge : Nucoa Margarine! The other brands such as Imperial, Fleischmans margarine produce a lesser quality of fudge we’re used to. Looks like we’ll have to get on it to meet our delivery deadlines.

We are all pulled in many directions during December but try and make the workouts – OR do the mini-workouts I post each week to keep your exercise program going. You can be sure the 8-12 minute strength training workouts are productive and avoids the drop-off with your strength.

RESULTS. A new Masters record was set at the VALENCIA MARATHON (VM) in Spain, held last Sunday again featured an exceptionally strong field of men and women. The VM has developed rapidly into one of the elite marathons on the international circuit thanks to the support of a multi-millionaire who wanted to stage a fast marathon that would attract the world’s best marathons. It should be on the international Majors Circuit by next year.

The 2023 race race was won by SISAY LEMMA, Ethiopia won it in 2:01:48 (14:28, 28:56, 60:35), six ran under 2:05; 28 men under 2:08, with 37th place with a time of 2:08:59 by Joshua Cheptegei, the 10,000 meter World Record holder who did become a bit compromised during the race. Remarkable depth of field when you consider 2:11:06 represents a five minute pace per mile.

Also the famous Kenenisa Bekele (41), holder of the third fastest marathon time (2:01:41), ran the VM as a Master runner in 2:04:19 ! That should put the over 40 record out of reach for years! The top woman was WORKNESH DEGEFA, also of Ethiopia, who ran it in 2:15:51 after having taken a break to have children. Alma Ayama ran 2:16:22 for second place and Miwot Gebrekidan 2:17:59 rounded out the top three.

YURI KAWAUCHI , I call him “Mr. Durability” of Japan and a Master runner with a fighting Samurai spirit, won the Hofu Marathon outright in 2:08:23l I’ve followed his remarkable seemingly impossible career (thus far), with 23 sub 2:11:00 marathons, 119 marathons under 2:20 since 2009! He’s made up with a unique physiology that allows him to recover quickly from his frequent quality marathons. He can run three marathons or more in a month; often on back to back weekends. The week after he won Boston under windy, freezing rainy conditions he tackled another marathon! He reminds me of the American Doug Curtis who has run for 52 years and completed 76 sub 2:20’s, 40 wins, 200 marathons under three hours. All we can do is shake our heads and admire the ability.

12/5/23 TUESDAY. TEMPO workout to simulate build race fitness. After your warm-up mile you’ll up the pace to a threshold level, about 10K – 10M race pace.

10′ Tempo/ 2′ easy run – 10′ Tempo / 2′ easy run.

12/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8 AM. At Warren’s gym. Get in your warm-up and mobility exercises, 5 x 12 Swings prior to the start of the Circuit.

Wide Stance KB Deadlifts x 5

Left, DB Swing & Reach

Right, DB Swng & Reach

Incline Push-Ups

Hand-to-Foot Alternating “Iron Crosses” / Hypo Deadlifts x 7

Wipers

DBL KB Front Squat x 5 with, R/L Alternating Press

X6 Landmine Left 1-Arm Row / X6 Right 1 -Arm Row

Weighted Plank / DB Plank Drag

2 x 6 Heavy KB Swings

Rack Carry / Waiters Carry

Finisher: 3 x 3-4 reps Trap Bar Deadlifts

Short workout; especially during this busy month to build your upper and lower body base by implementing a simple routine facing a counter or kitchen sink. Keep it simple and short by adding two days per week with a lower/upper body routine to acclimate your muscles to the additional workload. Warm-up with halos, 5 goblet squats, strap shoulder rotations then: Alternating lower body upper body 2-3 X:

X 4 Slow 3-count down/3-count up Squats while holding on with two fingers each hand, flat feet

X 6-10 3 count Incline Push-ups executed in controlled fashion.

Then 3 x 10-15 Swings.

12/7/23 THURSDAY. SPEED-WORK at you local track. After your warm-up mile, 6 x 30 meter pick-ups, Skips, and butt-kicks.

2 x 150 (50), 8 X 400 (on 2′ for sub-6 pace group; 2:30 for 6:45-7:45 pace; 3′ for 9′ milers

12/9/23 SATURDAY. HR/XT/SPRINTS/CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 Start in Lot B of the Seminary College. ( 201 Seminary Dr, MV). Arrive anytime after 8:05 to get in your warm-up exercises and swings. We should not have rain during our workout.

Hi Folks,

We are back on track after the Thanksgiving Holiday week with our regular workouts. There is an alternative Wednesday workout below the Circuit workout in the event you could not make the Wednesday session.

11/28/23 TUESDAY. TEMPO over mildly rolling dirt or pavement rolling terrain. After the warm-up mile go right into threshold tempo at about 10K race pace for:

12′ Tempo (1:30 easy run) – 8′ Tempo (1′ easy run) – 5′ tempo and then run to finish.

11/29/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Get in your warm-up mobility exercises, 5 x 12 KB Swings; then we go into the Circuit for two rounds:

Wide Stance KB Sumo Deadlifts x 6 (so you better target the running muscles)

Foot to Hand Placements ( mobility)

DGB Sit-Up & Reach x 12-15

Incline Push-Ups

Wipers / Bent Over Row

DBL KB Clean & Alternate R/L Presses

DB Romanian Deadlifts x 4-5 reps at modest pace with control

Land Mine Squat to Press x 6

Weighted Plank /DB Plank Drag

2 x 6 Heavier KB Swings

KB Farmer Carry / KB Rack Carry

FINISH with 3 x 3 reps of TRAP BAR DEADLIFTS

If you can’t make the workout: Warm-up with Halos, x 5 lightweight Goblet Squats, hip bridges, strap dislocates then: 5 x 12 KB Swings On the Minute (OTM), X 6 R/L KB Clean & Presses (practice implementing the slight “shift” of weight to the same side as the pressing arm so that the KB is “stacked” over your supporting leg), 1′ Plank and finish with DBL KB or Trap bar Deadlifts 3 x 3 reps.

11/30/23 THURSDAY. SPEED-WORK at your local track. After your warm-up mile, 6 x 30 meters, two rounds of Skips, Butt Kicks; then TWO ROUNDS of:

(4 x 100 (100) – 1 x 600 (200) – 400 (200) – 2 x 200 (200))…..600 @ 5K pace; 400 @ faster than 5K pace; 200’s @ mile pace.

12/2/23 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of Seminary College , 201 Seminary Drive, Mill Valley/ Strawberry area. I’ll arrive around 8 AM to open the chain gate to the Lot C entrance.

X 8 Hip Bridge Hold with Alt. DB Press / X8 R/L DB Gorilla Rows

2 X Short – Sprint

X 6 Goblet Squats / X8 R-L DB Plank Drag

1/2 “B”

X 8 R/L DB or KB Standing Presses / X 12 DGB Situp & Reach

Long

X 7 Slow DBL DB Romanian Deadlifts / X 6 R/L DB Side Plank “Sweep & Reach”

Sprint – 1/2 A

Then for second half of the workout, Go to the next white board for Sprints/ Carries/Swings and Trap Bar Deadlifts.

Hi Folks,

Our week away is a bit up in the air; I’ll know more by Tuesday, but in any case most of you are busy with Thanksgiving week and will likely be squeezing in shorter workouts. I will be updating later this week to see if we hold SATURDAY HR/XT workout or not.

11/21/23 TUESDAY. …..MODIFIED HYROX WORKOUT. A different workout that combines running and a few exercises in a non-stop format based on HYROX competition; just scaled way down in volume, but good for runners’ leg strength, all-around fitness and muscular endurance.

If you can’t get a few people together on Tuesday, try on Thursday morning or on Saturday.

It wiill be a good calorie burning workout two days prior to Thanksgiving and bring to light your weak areas. Carry it out and your local track without equipment. After your warm-up miles, 30 meter pick-ups, some 35 jumping jacks, a few squats and push-ups. For the more novice, low-mileage runners you’ll be doing the session in 200 meter intervals (mile total); those with more base can do the 400 meter version ( two miles total).

Run the 200 or 400 then do X 10 “Prisoner Squats”

200/400 X 20 Mtn Climbers

200 / 400 X 6 Push-Ups

200/400 Walking Lunges out/back across width of the 8 lane track

200/400 Alternate Hand – Foot V-Ups x 10

200/ 400 X 5 out/back Broad Jump Burpees

200 / 400 X 10 Knee Grab Tucks (lie on back, arms o’head; sit-up and wrap arms around knees as you bring them to your chest)

200/400 X 8 R/L Lateral Skate Jumps

The original and international HYROX Competition format includes 5 miles total running with

1K Run – SKI ERG (5/6 setting resistance) for 1000 Meters

1K Run – SLED PUSH, 50 Meters with (Women 102 kg (224 #) / 152 kg (334#)

1K Run – SLED PULL , 50 Meters (78Kg (172#) / 103KG (226#)

1K Run – BURPEE BROAD JUMP, 80 Meters

1K Run – ERG ROW 1000 Meters at 5/6 setting

1K Run – FARMER CARRY 200 Meters (16Kg (35#) / 24Kg (53#)

1K Run – SAND BAG LUNGES 100 Meters (10Kg (22#) / 20Kg (44#)

1K Run – WALL BALLS , 75 Reps with 4Kg (9#) / 100 Reps with 6Kg (14#

Hi Folks,

UPDATES on 11/17/23:

I am cancelling this Saturday’s HR/XT session due to rain, a number of people going out of town and that ill with the TL XC team for the final North Coast Section in Hayward. This will be the last big meet of the season.

Note that next Wednesday before Thanksgiving I will NOT be holding CIRCUIT TRAINING workout because we’ll be out of town.

After seeing the high school kids exit the parking lot at the end of the school day; I make the blanket statement that teenagers under 20 should not be on e-bikes! Most the riders are not on pedal assist bikes, but straight strong battery power = speed. A good number wear no helmets as do the e-scooter riders. The weekly news outlets have noted that there’s been a dramatic rise in head injuries across the country with the young rider population. It was especially brought home to me after a friend’s daughter had hopped onto the back of a friends e-bike , went a very short distance, took a fall , hit her head which resulted in a major brain injury. It will be a long road back for her and we can only hope for the best.

11/14/23. TEMPO run…(I didn’t make it in time to post the workout due to software issue)

11/15/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Arrive on time to get in your mobility and warm-up exercises and the 5 x 12 Swings prior to the Circuit.

Deficit Sumo KB Deadlifts X 7

Alt Foot to Hand Placements / Left Arm Thread the Needle

Squat to Stand Stretches / Right Arm Thread the Needle

Incline Push-Ups

Weighted Hip Raises

Wipers x 12

Left Clean & 5 Standing Presses

Right Clean & x 5 Standing Presses

Landmine 180 Rotations

Lateral Plank Crawl

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

3 x 3-4 reps of Trap Bar Deadlifts to finish the session

11/16/23 THURSDAY. SPEED-WORK at your local track.After the mile warm-up run, Skips, Leg Swings, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs. Then:

4 x 200 (200) – 2 x 400 (200) – 1 x 600 (200) – 2 x 400 (200) – 4 x 200 (200)

11/18/23 SATURDAY. HR/XT/SWINGS/ LOADED CARRIES/SPRINTS/ TRAP BAR DEADLIFTS…Saturday session is CANCELLED due to rain, participants out of town, and I’ll be with TL XC team in Hayward for the Northern California Section XC meet, the final for the year.

Hi Folks,

Just back from visiting the four week old granddaughter and my daughter who came down from Montana to join in on the occasion. Much to celebrate! Also Robert and I attended the excellent Kettlebell Workshop 301 in San Carlos last Saturday. I’ll have skill techniques on various kettlebell lifts to share with our workout group during the next upcoming weeks. it’s a reminder that the learning never stops, it’s stimulating to learn from experts, and they make it fun to participate with a group who want to learn more.

11/7/23 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile you will get in:

2 x 15′ Tempo high aerobic pick-ups with (2′ easy run between the 15′ tempo runs)

11/8/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8 AM At Warren’s gym. Get in the warm-up and mobility exercises, then we’ll do 1-2 rounds of the Circuit; then go over a few of the Clean & Press details so that we all work towards perfect practice. We’ll also employ a “See-Saw Band/Press” drill to provide more power for your press.

KB Sumo Deficit Deadlifts

Left, Bottom half KB Get-Up

Right, Bottom Half KB Get-Up

Incline Push-Ups

R/L X 6 Single Leg Hip Thrusts (Bridges)

Wipers

Left, Clean x 6 Presses (squeeze opposite hand , shift weight to side of press so wt is stacked)

Right, Clean & X6 Presses

180 Degree LMine 180’s

2 x 6 Heavy KB Swings

Rack Carry / Farmer Carry

Finish with: Trap Bar Deadlifts

11/9/23 THURSDAY SPEED-WORK at your local track. After the warmup mile, skips, butt kicks, 6 x 30 meter quick cadence pick-ups; 2 x 150 (50) then:

200 (200) – 2 x 400 (200) – 4 x 800 (200)…200’s at mile pace, 400’s & 800’s at 5K pace.

11/11/23 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM Lot C of Seminary College ( 201 Seminary Drive, MV). We’ll open gate about 8:05 so you can do the warm-up while we do the set-up. Note that If you’ve missed training in general it is easy to modify the number of exercises, hill repeats

So far joining in: AJ, Denise, Dev,

Hi Folks,

11/4/23 for Sat HR/XT is on 8:30 am start ( see below)

10/31/23 TUESDAY. TEMPO run over flat to mildly rolling terrain. After the warm-up mile run your tempo pieces at 10K race pace:

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

11/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8 AM.at Warren’s Gym (note 8 AM start). Arrive a then to quickly do warm-up.

11/2/23 THURSDAY. SPEED-WORK on your local track (most go to COM).

two rounds: (200(200) – 400 (200) – 600 (200))

11/4/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start ( gate opens about 8:05 AM) in Lot C of Seminary College.

Lisa, Chris, Judi, Tom, Elizabeth, Robert , possibly Andy are in so far.. After the workout Robert and I will be going to a Kettlebell Workshop in San Carlos from 1-5 pm

Hi Folks,

SATURDAY HR/XT are a go for tomorrow…8:30 AM start.

Update on 10/27/23: Having trouble with putting up photos on my blog, so I’ll type in SATURDAY workout. Pleas let me know by later this afternoon by texting me if you will be joining in on the workout. I’ve changed the sprints a bit in the second half of the HR/XT workout.

10/24/23 TEMPO / Threshold run over flat to mildly rolling terrain. After the warm-up mile run at 10K pace tempo: 10′ (1:30 easy run) – 7′ tempo (1′ easy) –5′ Tempo , then run to finish at moderate pace.

10/25/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s gym. Get in early to either get in 500 meter row on the ERG or mobility exercises prior to the Circuit.

Deficit KB Deadlift

R/L Alt Foot-to-Hand placement / DGB Sit-up and Reach

DB Russian Twists

Incline Push-ups

“Iron Crosses”, i.e., Foot to hand reaches

Wipers / Romanian Deadlifts

Left, Heavy KB Clean x 5

Right, Heavy KB Clean x 5

Landmine R/L x 5 Alt Standing Press

Wall Ball x 8

KB Rack Carry / Farmer Carry

Finish: 3 x 3-4 Trap Bar Deadlifts

10/26/23. THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups, x 20 Mtn Climbers, and 20′ x 2 of Skips then;

2 x 150 (50), 4 x 400 (on 2’/2:30/or 3′ depending on your pace), 1 x 400 (400 recovery jog); then 5 x 400 (on 2’/2:30/3′)………..The goal with the 400’s is to run them at your 5K goal pace consistently within 1-2 seconds of each other. Once you’ve hit two to three in a row within 1-2 seconds, then note the ” perceived effort ” for those splits so you can hit your times accurately by feel.

10/28/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ CARRIES/ TRAP BAR DEADLIFTS. 8:30 start ( chain fence will be open about 8:10 or earlier) at Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley.

So far joining in: Tom, Elizabeth, Dev, AJ, Shirley,

X 12 DB Thrusters / X5 R/L “Thread the Needle” / (2 x Short – 1/2 “A”

X6 R/L DB O’Head Reverse Lunges / (Sprint – Long)

X 8 R/L DB Kneeling Press / X12 DGB ” Jacks” / Sprint – 1/2 “B”

X15 Mtn Climbers (30 reps total) / X8 DB R/L Side Plank “Sweep & Reach” / 2 x Short – 2 x Sprint

Then it’s on to the Sprints/Loaded Carries/ Swings Board.

Hi Folks,

Last Saturday several members of the group took part in the Asti Tour de Vine where we cycled through the Russian Wine Growing Region followed by a sit down lunch. It began with a light drizzle during the first few miles then stopped , the weather then remained overcast but pleasant. A good day for the 25K, 50K, and 100K – and with good friends.

Note that Judi and Robert finished well ahead of the group; had lunch and had already gone home and missed the photo op.

10/17/23 TEMPO run over flattish to rolling terrain. After the warm-up mile:

10′ Tempo (1:30 easy) – 10′ (1:30) then run to finish – and STRETCH before hopping into the car.

10/18/23 STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Arrive early to get in your mobility warm-up

Deficit KB Sumo Deadlifts

Left, Lunge Torso Rotations

Right, Lunge Torso Rotations

Incline Push-Ups

Alt 1-leg Hip Thrusts / Hip Rolls

Wipers / Romanian BB Deadlifts x 6-8

DBL KB Rack Position and back to Reverse Lunges

Landmine 180 rotations / R/L X 6 Landmine 1- arm Rows

Rolling Planks

2 x 6 heavy KB Swings

Rack Carry / Grip Plate O’Head Carry

Finish with Trap Bar Deadlifts 3 x 3-4 reps

10/19/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, x 20 Mtn Climbers, x8 squats, drills, 6 x 30 meter pick-ups. Run TWO rounds of:

(1000 (200) – 600 (200) – 400 (200) – 200 (200))…..1000@ 5M pace, 600 @ 5K pace; the rest faster.

10/21/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” (chain barrier will be opened by 8:10 so you can do your warm-up while I set up. Let me know if you will be attending!

So far: Tom, Elizabeth, Robert , Shirley , Judi.. …

Second portion of workout:

HYROX Competitions The New International Fitness Challenge

Endurance and Strength Indoor Competition

The fastest growing mass participation fitness sport that was launched in 2017 in Germany by Christian Toetzke, and three time Olympic Medallist and World champion, Moritz Furste. It took off quickly and already has 40 global races and 90,000 participants.

Format: Partcipants Go through a total of 8Km (5 miles) running and 8 functional exercises . Most participants finish the series within 1.5 hours and anytime up to 2.0 hours. It is somewhat similar to running a half marathon or Olympic distance triathlon. There are also a Pro Doubles and Relay Divisions. The first instinct is to work on the strength exercises, but it’s still an endurance event with the five miles of running; has to be difficult to run after any of the leg exercises; especially the sled push and pulls. New participants can begin with a modified version of the complete challenge.

Run 1K ( 1000 meters)

Ski Erg (1000 (5 resistance Women / 6 for Men)

Run 1K

Sled Push – 4 x 25 feet for Women (102 kg (150 lbs) / Men 4 x 25′ with 152 kg (332 lbs)

Run 1K

Sled Pull – 4 x 25 meters meters (78 kg (170 lbs / 103 kg (226 lbs)

Run 1K

Burpee Broad Jumps – 80 Meters ( (240 feet)

Run 1K

Row 1000 meters 5/6 resistance

Farmer Carry with kettlebells 200 meters – (2 x 16kg (35 lbs) / 2 x 24 kg (53lbs)

Run 1K

Sandbag Lunges 100 meters (10Kg (22 lbs) / 20 Kg (44 lbs)

Run 1K

Wall Balls Women 75 Reps with 4 Kg (9 lbs) to White Line at 9 feet height;

Men 100 reps 6 Kg (14 lbs) to Grey Line at 10′

Hi Folks,

I’ll be arriving home Monday night and be posting more of the workouts for this week. Note that I will not be holding the SAT /HR/XT session on 10/14/23 because a good number from our training group will be supporting Cloverdale Rotary by cycling in the Asti Tour de Vine event on this Saturday. This ride is quite popular and this is our fourth year riding this event.

10/10/23 TUESDAY. TEMPO run over flat to mildly rolling terrain for a threshold run. After the warm-up mile you’ll run: 5′ tempo (1′ easy) – 7′ tempo (1:30 easy run) – 12′ tempo and then moderate pace to the finish. For most of our group the tempo will be run at 10K race pace, i.e., “comfortably stressed” effort with short easy run breaks between each effort.

10/11/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive earlier to get in your warm-up mobility exercises.

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

Right, KB Kneeling Half Windmill X 5

Left, KB Kneeling Half Windmill x 5

Incline Push-Ups

R/L x 6 Hip Thrusts / Hip Rolls

Wipers

DBL or Single KB Rack Position X 5 R/L Reverse Lunges

180 degree Land mine Rotations / Landmine Thrusters

2 x 6 Heavy Swings

O’Head Grip Plate Carry / DBL KB Rack Carry

Finish with 3 x 3-4 reps Trap Bar Deadlifts

10/12/23 THURSDAY. SPEED-WORK at you local track. After a warm-up mile, 30 meter quick cadence pick-ups and a few drills. TWO rounds of:

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

10/14/23 SATURDAY....There will be NO Sat HR/ XT/ SWINGS, etc this week.