Hi Folks,

Looks Monday through Wednesday will be overcast but should not affect outdoor training except for possibly on Tuesday.. You are now in the training month of May and have 4-5 weeks of Dipsea preparation left to go: make it count! Quality hill training and practicing on the course will also you require rest and easy days: don’t try to cram the hill training! You will end up with “stale” legs that may not recover by race day. I’ve learned to definitely space out the quality workouts on the Dipsea course with the important rest days. Remember, you’ll still need that 10-13 miler distance run over rolling trail terrain to build the endurance to push the hilly Dipsea race course.

Tackling the 673 steps changes dramatically with age. When I was under 40 I could run/jog the three sets of stairs of reaching the top under eight minutes. Then it changed to an alternating run/walk method then; finally slowed to a steady walk with lots of pulling on the handrails and hand pushing off the thighs in order to simply get the steps completed and still have the legs to increase the pace to a run through the Flying Y section clear the top of Windy Gap. Don’t expend too much energy for a short section of the course; you’ll pay for it by the time you take on Dynamite and the Hogsback sections.

There will be NO Saturday HR/XT this week due a number of us participating in the WINE COUNTRY CENTURY or 34 MILER on Saturday, May 6th. Note that I will also be out of town on Saturday 5/13/23 .

What I learned coming back from the relatively severe Covid experience: take it slower with extra days of rest and more easy and shorter training sessions. One training session 3-4 days per week of one day endurance (short) and one strength training day followed by a no activity day. This is not like coming back from the flu where one gets over it; then within a short period of time you’re back to normal training. I still need a nap in the afternoon. If I overdo a practice day I can feel the Covid ache and fatigue set in: stop short of it. It’s a process of “Hurry up slowly,” but the training will improve over time.

Dave, Judi and I did go up to the Wine Country Century event and opted to ride the 34 miler instead of 100K. We arrived in a drizzly rain, by 9:30 it stopped, but we ride through three light showers for the remainder of the scenic ride. Numbers were down for the event probably due to the rainy January through April. Santa Rosa Cycling Club does a superb marking the course and provided well stocked aid stations.

KELVIN KIPTUM who ran his second remarkable 2:01 marathon at the London Marathon with a 2:01:25 very close to Kipchoge’s 2:01:09 set at the Berlin Marathon last September which works out to 14:21 per 5K!. Kiptum ran the second half under 60 minutes with a 4:29 per mile from 30Km (18.6 miles) to the finish. He blasted a 27:50 10K split from 30Km-40Km. The twenty-three old had given his all as he sprawled on the ground after crossing the finish line.

5/2/23 TUESDAY. TEMPO or HILLY COURSE training. If you are low on necessary mileage make this a steady 5-7 mile run to boost your basic weekly mileage; add 2 x 4′ pick-ups if you want to add some tempo.

5/3/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive early to get in mobility exercises prior to the group getting in 5 x 12 Swings.

Right, Low Step Reverse Lunge

Left, Low Step Reverse Lunge

Left KB Bottom Half Get-Up

Incline Push-Ups

Right, KB Bottom Half Get-Up

BB Romanian Deadlift / Hanging Knee Tucks

Left, Half Kneeling KB Press

Right, Half Kneeling KB Press

180 Landmine Rotations

2 X 6 Heavy Swings

Exercise Ball (“Stir The Pot”

Rack Carry / DBL KB Waiters Carry

Finisher: Trap Bar Deadlifts

5/4/23 SPEED-WORK at your local track. Working on the 800 meter repeats at 5K pace to build fitness for any road racing and trail running. After the mile warm-up, stride-outs, drills, 6 x 30 meter pick-ups, 2 x 100 (1000; you’ll select the appropriate number of 800’s.

A gp. 6 x 800 (200 easy jog recovery)….for those running at 6′ pace 5K race pace, i.e., 3′ minutes or less.

B gp. 5 x 800 (200) for those running 7-7:45 pace

C gp: 4 x 800 (200) for those running slower than 8′ pace.

Learn to run the 800 pacing by checking each 200 meter split so that you end up within 1-2 seconds of your time goal.Then practice your pacing ability by checking only the 400 split.

3/6/23. SATURDAY HR/XT will not be held this Saturday to a number of the group riding the WINE COUNTRY CENTURY/34 miler in the Dry Creek Road area and Russian River Wine Growing Region.

Hi Folks,

SATURDAY HR/XT: Sat HR/XT is a go: we received a few more confirmations to get our five or more. Those who are coming back from Covid hit I suggest skip the HR for jogging loops through the large parking lots and focusing on Loaded Carries and finishing with Trap Bar Deadlifts. Just ease into strength training again and only do limited endurance training.

DIPSEA: Looks like we have a good week ahead for outdoor training – and for those running Dipsea, maintain consistency but without overdoing any one day. If not running Dipsea but looking towards a Spring or early Summer road race April through third week in May is the time to take advantage of the good weather.

The next four weeks are key for Dipsea prep scheduling 4-6 times on the Dipsea Trail for those who gained an entry into this race. I’ve found that that if I run solid sections of the course six times and get in 7 miles plus on it; improvements become minor; you just need to know the course well for foot placements, where you can or cannot pass and the sections you can push extra or not.

You will want to run out to the top of Dynamite, Rain Forest or Cardiac and back; distances to build on. One tip is take the paved road out of Muir Woods on the way back to Mill Valley; you’ll get in a longer steady uphill tempo climb to the Windy Gap steps that simulates the push on Hogsback. To complete the steps is difficult after that long uphill push, but builds leg strength and fitness.

It’s also a time to determine your downhill running pace from Windy Gap to crossing the creek in Muir Woods. Too much enthusiasm and likely over – striding the downhill will trash your quads. That makes going up Dynamite slow with “dead” quads; you may have to fast walk most of it. You may put yourself ahead by a minute pushing the downhill; you’ll lose more than two to three minutes on Dynamite and Hogsback. Practice the pace of the downhill during your and find the proper pace so that your uphill doesn’t suffer.

A simple guideline for general trail or road racing is that 80% steady mileage ( a bigger factor for success than most people think; 10-15% tempo to acclimate your cardiovascular system to a controlled but high aerobic pace and 5% for speed-work. The three ingredients are listed in order of importance.

4/25/23 TUESDAY. TEMPO. After your warm-up mile get in 2 x 10′ at 10K race pace, i.e., “comfortably stressed” effort.

4/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s ( 148 Madison Ave; two blocks from Marin Civic Center).

Deficit KB Sumo Deadlifts / DB Stepups

Right, KB Kneeling Windmills (Torso rotations)

Left KB Kneeling Windmills.

Incline Push-ups

Lying hip rolls

Wipers / Hang , add Knee Tucks if you can

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

Lateral Bar Dips

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

Then you finish with 3×3 Trap Bar Deadlifts and/or 500 meter row.

4/27/23 THURSDAY. SPEED-WORK at your local track. ( a number meet about 7:30 AM at COM PE parking lot for warm-up mile; then to the track). Get in a few warm-up drills, 6 x 30 meter pick-ups, 2 x 150 (50); then the workout. Today will be good weather for doing a good number of 400’s.

Everyone is at a different level of fitness for the pace of their 400’s; pick your A, B or C group so that you get about the 40-45″ rest before taking off for the next 400. This limited rest is to acclimate to race pace with a slight break; if you were to work on speed you’d be extending the rest period by jogging an easy 200 or even 400.

A gp. 12 x 400 (on the 2′) for those running sub 6 minute pace.

B gp. 10 X 400 (on the 2:30 for those running 7:15 to sub 8 pace)

C gp. 8 x 400 (on the 3′ for those running 8:30 to 9 minute pace)

If you find that you’re not getting the rest and beginning to struggle too much; change the group or after each 4th 400, take an extra minute recovery, then continue with the workout.

4/29/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. The workout is a go Meet in Lot C at the Seminary College in Strawberry/Mill Valley are ( 201 Seminary Drive). Arrive a bit earlier to get in mobility and warm-up.

coming so far: Andy, Hunter, Denise, Lisa, AJ…more tba

X15 Mtn Climbers / X10 R/L Heavy DB “Gorilla Rows”

2 x Sprint – 1/2 “B”

X12 DB Thrusters / X8 R/L R/L DB Plank Rows

Sprint – Long

X6 R/L DB O’Head Reverse Lunges / X15 DGB Situp & Reach

2 X Short – 2 X Sprint

R/L X6 DB or Grip Plate Side Plank “Sweep & Reach” / X6 R/L “Iron Crosses”

1/2 “A” – 2 Short

The HR/XT are followed by the Sprints/ Swings/ Loaded Carries and Trap Bar Deadlifts

hi Folks

UPDATE on SATURDAY HR/XT: I am canceling the Saturday workout. Next week we should all be doing better and well on the road to recovery!

After a tough bout with COVID last week, today I tested negative! I pass on to you that one needs to obtain that Plaxlovid medicine if you develop bad Covid symptoms: a must for getting over it! It went to work overnight to greatly reduce the headache, chill, and aches Now it’s time to gradually build the body back up gradually to avoid relapse or setbacks.

Those running Dipsea will focus on consistent mileage; during April, keep the 10-13 mile long rolling terrain run to build the endurance to race the 7.2 mile Dipsea distance. You’re also continuing to increase the number of 4′ hill repeats pushing the uphill fitness, and , or do the Saturday HR/XT sessions. I think it’s best to run out/back on Dipsea course once you start that in May because there will be much overgrowth after Cardiac and the officials don’t cut back the growth until 1-2 weeks before Dipsea.

BOSTON MARATHON: ( my previous posting on the race was not saved. Darn). Both the men and women’s pro fields featured the strongest packs in the history of the Boston Marathon. I did pick David Chebet on an online voting platform to win the marathon again, and in the same manner. Once again he had the amazing ability to pick up the pace after mile 23 stringing three sub 4:30 miles in a row to take the win! Absolutely amazing to pull it off again, and over his training partner!

This year the very impressive and largest women’s lead pack held together late into the race, finally coming down to four pushing the pace; then two with Helen Obiri, Kenya taking the win. This year American Emma Bates did a remarkable job by placing fifth with a 2;22 time, which fulfills the Olympic standard. Now she can focus on the Trials without the extra pressure of qualifying to go into the Games.

4/18/23. TUESDAY. SHORT TEMPOS AND 4′ HILL REPEATS for both roads and DIPSEA. Combining shorter bouts of tempo with the important 4′ strong uphill repeats. After the warm-up mile and 4 x 30 meter pick-ups get in :

5′ of tempo at 10K pace ( 2′ easy running); 3 x 4′ hill at 5K effort with an easy 1′ jog between reps, avoiding full recovery; 5′ tempo run ( 2′ easy), then 1 x 4′ uphill repeat. Run an easy mile recovery or more.

We’re gradually building the time period of quality running; especially acclimate mentally and physically to that long grind after crossing the creek in Muir Woods, Dynamite, Hogsback, Rain Forest and Cardiac: takes 20′ – 35′ for many runners. Need that leg strength willingness to keep grinding and ability to keep pushing that long uphill. No getting around it, the Dipsea is one long interval.

4/19/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. Meet at Warren’s gym a bit early to get in mobility and warm-up exercises, and row machine practice. If you haven’t gotten in your baseline 2000 meter row, do it for your warm-up.

Deficit KB Sumo Deadlift / BB O’Head Squats

Left, KB Kneeling Windmill

DGB Situp & Reach

Incline Push-Ups

Right, KB Kneeling Windmill

Wipers / Hanging Knee Tucks

DBL KB Clean, Front Squat to Press

Left, Muay Thai Planks

Right, Muay Thai Planks

2 x 6 Heavy KB Swings

KB Rack Carry / O’head Grip Plate Carry

Finish with Trap Bar Deadlifts 3 x 3 . then foam roller and stretching

4/20/23 THURSDAY. SPEED-WORK at your local track. You ran your 5K time trial last week; this week more shorter interval reps emphasis. After the mile warm-up, drills, 6 x 30 meter pick-ups. TWO Rounds of:

2 x 150 (50)

2 x 300 (100)…start the 300’s from S/F line and run 100 meters past 200 mark to last straight-away; jog 100 easy

3 x 400 ( on 2′ or 2:30, or 3′)

4/22/23 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. NO Workout this Saturday!….We should all be doing better next week.

Hi Folks,

Update Saturday, 4/15/23: five days into the Covid and with the help of PlaxLovid I’m pulling out of the worst effects effects of the virus. f you catch a full hit of this virus; you can’t fool around with it, but to address it and take care of yourself. Very important because if it lingers it can likely go to long Covid with a host of debilitating effects.

BOSTON MARATHON 4/17/23 will be televised on ESPN 8;30 ET – 1 PM: be sure to tape it. This is quite the year with about the strongest field ever assembled with six former Boston Marathon winners – and Eliud Kipchoge, the two time Olympic Gold Medalist and world record holder, first man to break two hours with a 4:34 per mile pacing. His running his first Boston as part of the Abbot Majors series and going for his 11th marathon win. He wants to also run NYCM; he’s already won London and Berlin Marathons more than once. This will be his first hilly marathon which will provide him with an additional challenge. There109 elite men from 21 countries with 8 under 2:05 and 25 under 2:10.

Evans Chebet, the 2022 winner is the best marathoner not named Kipchoge in the world, and has an instinct to know when to make his break from the lead pack – and pull it off. Last year we all watched him make his 35K-40K split in 13:55, i.e., 3 x sub 4:30 miles; that’s absolutely amazing: the last thing I’m thinking about is picking it up after mile 20. His week is a 10 day cycle including a long of 40K with a gradual increase of pace; 25-30K per day with twice per day workouts. He does 12-16K strong aerobic speed-work, one marathon prep longer one with 16-25K of distance. Twenty -five days before the race he’l run a 35K (21.75 miles) hilly terrain and finishes with last 10K in 30:15.

The Women’s Elite field is also loaded with the most talent ever: 5 under 2:18, 9 under 2:30, 34 under :2:30. Featuring Joyciline Jepkosgi who ran 2:17:43 at London Marathon, won the 2019 NYCM and London in 2021. A notable and very smart competitor who has raced for many years is Edna Kiplagat, 43. She won in 2017, 2021 and 4th in 2022. Both fields should prove to produce very competitive races, and without the benefit of pacers – Boston Marathon style.

Perfect mirror image of Black Mtn on Nicasio Reservoir water as I headed out from home at 8:30 AM on Easter Sunday morning towards Rancho Nicasio, around the reservoir, Samuel Taylor Par then Woodacre – and back.

Dipsea training is in full swing; getting in the long runs to develop the endurance foundation so you can push the pace on this hilly 7+ miler on race day is a priority this month. We’ll have you run the longer runs on rolling hilly trails to reduce chances for injury and to acclimate the legs to the up and down running.

Thursday, we’ll have you run a 5K time trial on Thursday for the track workout. The 5000 is an excellent test of fitness and a predictor for the 10K (double your 5K time plus a minute) and helps improve your half marathon time. I’ve found that after working with a good number of clients they set their best 10K time after setting their best 5K time. Just running the 5000 meters is an excellent workout that tests your distance running speed and if you have the endurance to continue strongly from mile two to three. It’s similar to the time period of running the treadmill test in the lab which lasts 12-20 minutes to max out the human body; yet allows for fairly quick recovery.

4/11/23 TUESDAY. Working the 4′ uphill repeats drill to improve fitness, prepare for Dipsea and improve leg turnover speed for road racing. After a mile or so of warm-up and 6 x 30 meter pickups get in 3 x 4′ of uphill on a that’s a steady uphill you can run at 5K effort without struggling, i.e., not too steep. Recover with a couple of miles of steady running.

4/12/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS & TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Arrive a bit earlier to get in mobility exercises and a row on the erg machine. If you haven’t rowed your baseline 2000 meters; get it in this morning. We’ll be repeating last week’s Circuit to fine-tune some of the exercise stations.

Deficit KB Sumo Deadlift/ BB or KB Front Squats -5 reps

Left, Half Kneeling KB Windmill Rotation

Right, Half Kneeling KB Windmill Rotation

Flat Bench, Right One-Arm DB Rows x 6-8 reps

Flat Bench, Left One-Arm DB Rows x 6-8 reps

Wipers / Hanging Knee Tuciks

Left, KB Kneeling Press

Right, KB Kneeling Press

Landmine 180 degree Rotations / Landmine Squat to Presses x 6

Weighted Plank / X 16 total “Russian Twists

4/13/23 THURSDAY. SPEED-WORK at your local track. Today’s workout will be the 12.5 lap 5000 meter run for time as mentioned above. We’ll have you run it again on June 1, 2023 to see the improvement on your time. The challenging part of the time trial is to keep track of your laps! Most of you will recognize your mile and two mile splits to help with the counting.

Make good use of an exact distance 400 meter track by glancing at your first 200 splits, then the 400 splits to try and stay within 1-2 seconds of each lap; the 200 split allows you to quickly correct your pace because by the time you have run 400 or 800 the damage done by running a too fast a pace is too difficult to recover from and affects your final finish time. Practice your accurate pacing is key to establishing your best time

4/15/23 SATURDAY.….No Saturday Hill Repeats: a group of us will be away riding either the 20,40 or 70 miles courses at the Bike Around the Buttes in Sutter area.

Hi Folks,

Looks like we’re in for a few windy days, but then it will warm up so we can all get in much needed training under better conditions. Those of you gearing up for Dipsea will begin with adding the Tuesday four minute uphill repeats to ramp up your fitness ( see Tuesday below) and building that longer run of 10-13 miles over rolling terrain. Then schedule in about six runs on the Dipsea course from the latter part of April through May; I’ve found that more course runs won’t make much difference in your course time; you’re still working on other hilly courses and a variety of regular hill repeats.

4/4/23 TUESDAY. Beginning a specific HILL WORKOUT : Four minute uphill repeats. These repeats are based on the findings of Norwegian researchers: solid effort long uphill repeats improved fitness dramatically in runners. They found that too many runners weren’t particularly “fit” as they thought; adding these upgrade runs improved their running fitness and efficiency.

We’ll have you warm-up with a mile run, then three 15″ uphill repeats to get the legs ready for the longer uphill push. Select a hill grade that you can run at 5K effort without struggling; you want to be able to run it at a steady pace with good a good cadence.

Begin with 2-3 x the 4′ hill with easy recovery jog back down the hill. After the repeats do 1-2 miles of recovery running followed by stretching. We’ll be increasing the reps every couple of weeks. During April build that long run to ten miles over rolling to hilly terrain.

4/5/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start. Arrive a bit earlier to do mobility exercises and Swings.

Deficit KB Sumo DL / BB Front Squats x 5

Left, 1/2 KB/DB Kneeling Windmills

Right, 1/2 KB/DB Kneeling Windmills

Right, DB/KB 1-Arm Rows

Left, DB/KB 1-Arm Rows

Wipers / Hanging Knee Tucks

Left, KB Half Kneeling Press

Right, KB Half Kneeling Press

Landmine Thrusters / 180 rotations

Weighted Plank / DB Plank Drag

Rack Carry / Farmer Carry

4/6/23 THURSDAY. SPEED-WORK at your local track. Run a warm-up mile, drills, 6 x 30 meter pick-ups.

Two rounds of: (2 x 100 (100) – 2 x 200 (200) – 2 x 400 (on 2:30 or 3′) – 1 x 600 (200)).

4/8/23. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM start. Meet in Lot C of the Seminary College ( 201 Seminary Drive), Strawberry area of Mill Valley. Arrive a bit earlier to get in your warm-up mobility exercises and a few run pick-ups.

Hi Folks,

Another week with uncertain weather is on the menu; you’ll have to work around inclement weather days to get in any training. We’ll have to check on the weather later in the week to see if we hold the Saturday HR/XT workout.

I’ll have another specific practice to improve your race pacing you can develop accurately develop on the track. (see below).

3/28/23 TUESDAY. TEMPO training. Today will be rainy with high winds so I don’t see you running tempo, but change it for a quick 35 minute run; then get dry!

3/29/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym.

3/30/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, running drills and 6 x 30 meter pick-ups. The theme is to practice pacing utilizing 400’s because accurate pacing to determine perceived effort is one of the main ingredients for successful optimal racing.

The 400 meter track oval provides you an accurate tool to develop pacing and the perceived effort that goes with it. I’ve seen multiple track and road race efforts blown due to runners usually going out too quickly in the first quarter to half mile. Here is one practice session you can do making use of the exact distances that a track provides to master pacing with 400 meter repeat intervals. For example, if your goal is to achieve perfect 8 minute pace running use your stopwatch to check your 200 meter split: try to achieve a one minute time and then hit two minutes at the end of the 400 meters. Do this over the first 2 x 400 meter runs; then on the next 2 x 400 meter intervals without looking at the 200 split, only note your finish. Try to reach the two – minute mark each time. Continue with the same pattern until you can nail the 400 meter time within two seconds or less; ideally reach the 400 meters exactly on target!

Running the first mile of a 10K too quickly means you can’t recover. If anything, running the first 1-2 miles a bit too slowly allows you to run a negative split i.e., the second half faster than the first half – and a best time.

Learn disciplined pacing that’s appropriate for your level of fitness and I will guarantee you a PR!

A gp (sub 6:30 pace group): 12 X 400 on 2′ or 2:30.

B gp (Sub 8′ pace group): 8-10 x 400 on 2:30

C gp (sub 9′ pace group): 6-8 X 400 on 3′.

4/1/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS & TRAP BAR DEADLIFTS. 9 AM. (We’ll see how the weather will be for Saturday). On Lot “C” of the Seminary college at 201 Seminary Drive

Hi Folks,

Be ready for a rainy Tuesday; however, for the rest of the week we’ll have decent weather. Terra Linda HS is hosting a three-way track meet on Thursday: no rain! Towards the end of the week on 3/25/23 Saturday Hill Repeats/XT will be held. As we approach the end of March we’ll be switching to an 8:30 AM start as the days become warmer.

DUBLIN DISTANCE FIESTA (3/18/23). Picture about 170 high schools, 3400+ boys and girls competing in the Mile, 800, 3200 and some relays and you have one heck of an entertaining track meet. Some 268 girls broke a six minute mile and well over 400 boys broke five minute pace- which was a world record set at one event! Dublin HS did a terrific job hosting this event; the logistics were challenging and keeping the meet moving at a fast pace was impressive. We started our race timing business back in the late 1970’s when it was all done by hand and chute systems had to be devised by friends in Southern California and a group of us in the Bay Area.

At this meet the timing and results were done very quickly: a new heat of twenty runners took off 15″ after the previous group finished. Results were taken off the hip bib number; no race numbers, chips or barcodes were needed! There were 246 heats in the Boys’ Mile, 33 in the Girls Mile and roughly the same for the 800 meter races! i thought at first, (to be continued)

3/21/23 TUESDAY. TEMPO. After the one mile warm-up: 6′ Tempo (1′ easy) – 8′ Tempo (2′) – 8′ Tempo and run to the finish.

3/22/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS 8:15 AM start. Arrive a bit earlier to get in mobility and warm-up exercises prior to the Circuit.

Deficit Sumo KB Deadlift

Left, KB Clean x 6

Right, KB Clean x 6

Incline Push-Up

Exercise Ball Transfers

Hang and, if possible Knee Raises

Left, KB O’Head Reverse Lunge

Right, KB O’Head Reverse Lunge

Left, Forward Stance KB O’Head Press X 5 / Right, Forward Stance KB O’Head Press

“Walk Around Plank”

DBL KB Waiters Carry / DBL KB Rack Carry

Finish with either BB or Trap Bar Deadlift

3/23/23 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 6 x 30 meters and a few drills:

A gp (sub-6:30 pace racers) ; 8 X 600 (200) run the 600’s at 5K race pace; keep the workout moving by going immediately the 200 recovery jog after each 600)

B & C groups: Two rounds of (200 (200) – 400 (200) – 2 x 600 (200) – 400 (200) – 200 (200))

3/25/23 SATURDAY. HILL REPEATS/XT/SWINGS/SPRINTS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. Go to Lot C in the Seminary College ( 201 Seminary Drive). Arrive a bit earlier to get in a short run and warm-up exercises prior to the start. Work those hill repeats and loaded carries: Dipsea training is in full swing!

Hi Folks,

Tuesday looks to be the most rainy and windy day of the week, so work around it. Weather is warmer and on the days with intermittent rain I had little trouble getting moderate distance bike rides with the appropriate waterproof gear. There are ways to adapt!

UPDATE ON 3/17/23: Our SATURDAY HR/XT/SPRINTS/SWINGS/TRAP BAR DEADLIFTS (3/18/23) workout is a go!

Upcoming Workshops by StrongFirst instructorswith detail instruction on pull-ups, deadlifts, ab training to be held on 3/18/23 at Homegrown Athlete X gym, 551 Taylor Way unit#5, San Carlos which is 4500 square feet in size.

10 AM – Noon: Mini Workshop on Barbell Deadlift & Tactical Pushup. They go into detail on form, tension, breathing, recovery etc., Learn it correctly by fully certified instructors. (included in price with the 12:300-4:30 class)

12:30 – 4:30 PM Hardstyle Pull-Ups and Abs training; pull-ups, Hollow Body, Hanging Leg Raises and more.

Registration info: Bodyweight 201 Hardstyle Pull-Ups, Abs in San Carlos for 3/18/23.. (comes up with Eventbrite.com reg service). $63 – $125. All instruction is excellent.

3/15/23 TUESDAY. TEMPO. It’s likely that will not be good for a run other than getting in a modest distance or skipping it altogether if a storm.

3/16/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Get in your mobility and warm-up exercises so that you’re ready to hit the Circuit!. I’m also having each of you get in the 2000 meter erg row to set your baseline; then you do it again in May.

LILLIE, arrive around to do get in your 2000 meter erg row time trial which will serve as your warm-up.

Deficit KB Sumo Deadlifts

Left, DB “Thread the Needle” (lower the DB slowly/controlled)

Right, DB “Thread the Needle”

Incline Pushups

Lying Knee Tuck Hip Rolls

Hanging Knee Kicks

DBL KB Clean & Double Press

Right, Landmine Single Leg Reach

Left, Landmine Single Leg Reach

2 x 6 Heavy Swings

O’Head Grip Plate Carry / KB Rack Carry

FINISH with Trap Bar Deadlifts 3 x3

3/16/23 THURSDAY. SPEED-WORK at your local track. Some of the group meet 7:45 in free parking lot near College of Marin PE complex for warm-up mile. When at the track do 6 x 30 meter pick-ups; then TWO ROUNDS of:

(2 X 150 (50) – 1 x 600 (200) – 3 x 400 (on 2′ if sub 6-pace, on 2:30 if sub 8′ pace, on 3′ if slower) . Note: do the 150’s then 600, then 400’s. Repeats that sequence for two rounds.

3/18/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS and Trap Bar Deadlifts. 9 AM start. Meet in Lot C of the Seminary College (201 Seminary Drive). Arrive a bit earlier to get in your warm-up prior to the start. We do have strength training, swings, loaded carries for those not running: something for everyone.

(more to come)

Hi Folks,

Looks to be on and off bad weather this week; we’ll have to see how Saturday weather will look like. Those preparing for some of the upcoming charity rides may need to obtain rain shell pants, booties and rain jacket to get in cycling time. It shouldn’t be too bad because the rain showers are spread out throughout the day.

3/7/23 TEMPO. After the warm-up mile 8′ tempo (2′ easy) – 13′ tempo (run to the finish of the workout easy)

3/8/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit early to get in the mobility movements warm-up. We’ll also do the usual 5 x 12 KB Swings; then the Circuit. Elizabeth will row 2000 meters for her warm-up prior to start of Circuit.

R. 1- Arm O’head Squats

L. 1- Arm O’Head Squats

R/L Squat to Stand Hamstring Squats

R/L “Thread the Needle”

Right Hand DB Row

Left Hand DB Row

Exercise Ball Hamstring Curl

Wipers

DBL KB Clean & R/L Presses

Right , Muay Thai Planks

Left , Muay Thai Planks

KB Figure 8’s / 2 x 6 KB Heavy Swings

Rack Carry / Farmer Carry

Finish with Trap Bar Deadlifts 3 x 3.

3/9/23 THURSDAY. SPEED-WORK at your local track. Some of the workout group meet at 7:45 in free dirt parking lot by PE Complex for warm-up run., 6 x 30 meters> If it is raining get in a 2 mile time trial , keep things moving; then it’s out of there. If weather is okay do:

4-5 rounds of: ((600 (200) – 400 (then on the 2:30 or 3′) – 200 (200))…The 600 at 5K race pace, the 400 a bit faster and 200 at mile pace.

3/11/23 Saturday. CIRCUIT TRAINING/Sprints/loaded carries/ Swings. 9 AM at Warren’s gym/garage located at 148 Madison Ave, San Rafael – just two blocks from the Civic Center. Take N.San Pedro exit -East. Continue East on N. San Pedro from the signal light for two blocks; left in Washington, to end of block, right on Madison Ave (a dead en street) to fourth house on right – directly across from National Guard Armory. If there is insufficient parking you can go back out to the light, go right for a long block and turn into the Jury parking lot. Go to East end of the lot and park near the side entrance gate to Madison Av. It’s only 100 yards to the gym.

Deficit KbSumo Deadlift

Right, Half Kneeling Windmill

Left, Half Kneeling Windmill

Inverted Row

DBL KB Swing Cleans to Front Squat

Wipers

Left, KB Clean and Press

Right, KB Clean and Press

Land Mine 180 Rotations/ Squat to Press

X 15 Swings

Farmer Carry /Rack Carry

Finish with 3×3 Trap Bar Deadlifts

Hi folks,

UPDATE on Saturday, 3/4/23, 6:50 PM: Changing meeting time for NAPA MARATHON day ride to 9 AM: best chance for simply cloudy conditions. ( see below).

UPDATE on Friday, 3/3/23: Another wet week ahead for us all; we’ll have to get in training between the bouts of inclement weather; it changes by the day as to when it will rain. We will NOT hold the Saturday HR/XT workout: it will be raining right during our workout time slot.

This Sunday, 3/5/23 some of us are planning to ride in Napa Valley on the Silverado Trail – which will be blocked from any car traffic present that morning while the marathon is in progress. Weather will be cloudy, chance for some rain with partial sun coming out about noon. Some of you may opt not to come and ride with the overcast weather and chance for rain.

Members of our group can choose to ride most any distance they like to fit their mileage base. We’ll see what the forecast is by Friday. A good day to put in a longer ride than normal as some of you prepare for the April 15th Bike Around the Buttes. (See below for more details.)

2/28/23 TUESDAY. TEMPO run. It will be a rainy day, so wear the appropriate apparel, i.e., rain gear; keep the run going with a little less quality and get in 12 minutes of tempo after the first mile; then finish with a steady run. Then get out of the inclement weather; then stretch/foam roll at home.

3/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFT. 8:15 AM at Warren’s gym. Arrive a bit earlier to get in your mobility warm-up exercises prior to the Circuit. Elizabeth will get in her 2000 meter erg baseline for time prior to the Circuit.

Right, 1-arm KB O’Head Squat

Left, 1-arm KB O’Head Squat

R/L “Thread the Needle” / Squat to Stand Hamstring Stretches

Inverted Row / Incline Push-Ups

R/L Foot to Hand Placements / Exercise Ball Hamstring Curls

Wipers

DBL KB Clean & R/L Presses

Right, Muay Thai side planks

Left, Muay Thai Side Planks

KB Figure 8’s / 2 x 6 Heavier KB Swings

KB Rack Carry / KB Farmer Carry

Finish with 3 x 3 Trap Bar Deadlifts and if up for it: 2) 250 meter Row while partner does Rack Carry or Farmer Carry for the time period it takes to complete the row; then switch.

3/2/23 THURSDAY. SPEED-WORK at your local track. Some of the group meet in the free gravel parking lot by the PE complex at 7:45 for a warm-up run prior to doing the track workout. 6 x 30 meter pick-ups; 2 x 150 (50).

6 x 400 (200) – 2 x 300 (100) – 2 x 200 (200).

3/4/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/ SPRINTS/TRAP BAR DEADLIFTS. 9 AM (CANCELED due to rain)

3/5/23 SUNDAY. Napa Valley ride day starting from Yountville. We meet 9 AM ( note time change)by the little park at the north end of town. I suggest the earlier start because the Napa Marathon starts at 7:30 AM at the northern Calistoga end of Silverado Trail. The runners run south on Silverado while it is closed to traffic and turn right off Silverado onto Oak Knoll Ave (22.75 mile point) to finish at Vintage HS in Napa. The organizers will do a rolling opening of the road as the runners progress south on Silverado. We take the Yountville Crossover road for two miles across the valley then go left (north) on Silverado trail (the 18 mile point of the marathon).

We’ll be able to cheer on most of the runners as they run south on Silverado trail; then turn around as we approach the tail end of the runners’ field. Riders can ride back and return via the Yountville Crossover, or continue the 5 miles to the Oak Knoll Ave turn off, continue on it westward for two miles, cross Hwy 29, then take the wide Napa Valley Vine Trail back to Yountville which parallels the Wine Train tracks.