Update on 2/24/23: We will be holding Saturday HR/XT workout at 9 AM instead of the usual 8:30 to insure dry conditions and not quite so cold temperature for the workout.
2/21/23 TUESDAY. TEMPO . After mile warm-up begin your first tempo piece: 6′ Tempo (1′ easy) – 10′ T (2′ easy) – 8′ T – run to finish of workout.
2/22/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s. Be sure to get in your warm-up and mobility movements prior to the start of the Circuit.
KB Sumo Deficit Deadlift / O’Head Squats
Right Lunge Torso Rotations / R/L Foot to Hand Placements
Left, Lunge Torso Rotations / Squat to stand Hamstring Stretches
Incline Push-Ups
BB Romanian Deadlifts / BB Wipers
Left, KB Clean & Press
Right, KB Clean & Press
Weighted Plank
Landmine Right Lunge Row / Landmine Left Lunge row
Heavy Swings 2 x 6 reps
Rack Carry / Farmers Carry
Finish with 3 x3 Trap Bar Deadlift
2/23/23 THURSDAY. SPEED-WORKat your local track. (group does usually meet at 7:45 in free dirt PE parking lot for warm-up). After the warm-up mile, 30 meter pick-ups and drills:
2 x 150 (50) – 3 x 400 (on 2:30/ or 3′) – 1 x 600 (200) at 5K pace – 6 x 200 (200) at 1.5M pace.
2/25/23 SATURDAY. HR/XT/ LOADED CARRIES/SPRINTS/SWINGS/ TRAP BAR DEADLIFTS.9 AM. (note time change from the usual 8:30 for tomorrow. We meet and park in Lot C of the Seminary College (201 Seminary Dr). Arrive prior to the start to get in your warm-up.run and mobility exercises……workout to be posted
coming so far; Judi, Tom, Elizabeth, AJ, Denise, Lisa, Andy, Paula, Jaspre (from TL team),
Back on track this week though we’ll get some rain to interfere with your training. We did cancel last Saturday’s HR/ XT due to rain, but should be okay for this Saturday. Last . Sunday turned out to be perfect day for our “Mustard Ride” through Napa Valley starting and ending in Yountville. Mustard was out in force between the rows of vines – a beautiful site. The ride was capped with a lunch at R & D Kitchen located next to the bike path.
Next group ride will be on 3/5/23, the day of the NAPA MARATHON on the Silverado Trail (we start from the north end Yountville, by the little park at north end of town. The marathon starts at 7:30 AM in Calistoga and heads 26 miles south to finish at Vintage HS. I suggest meeting relatively early at 8:30 so we can take advantage of the time period that the organizers keep Silverado open: will be a rolling opening of the road. I suggest we cut across the Valley (2M) on the Yountville Crossover to Silverado (that’s the 18 mile split of the marathon, then head north towards Calistoga direction until we reach the tail end of the running field; turn around and then head south towards the 23 mile point and take Oak Knoll Ave Crossover, across Hwy 29 at the light and head north on the lovely Napa Valley Vine Trail 4 miles back to Yountville. Those who want to go shorter can cut back across via the Yountville Crossover to the park. A distance available for everyone1 It’s just a pleasure to ride Silverado without any cars on the road!
Mustard Ride on a perfect day!
2/14/23 TUESDAY. TEMPOworkout. A warm-up mile followed by 16′ Tempo (3′ easy) – 8′ T ..finish off run with controlled pace. eflke
2/15/23 WEDNESDAY. STRENGTH TRAINING CIRCUI/ SWINGS/ TRAP BAR DEADLIFTS. 8;15 AM start at Warren’s gym. I suggest parking in the Jury parking lot and walk in because space is becoming an issue. Be sure to do your warm-up mobility exercises (halos, lunge torso rotations, goblet squats, “Bird Dogs”).
R/L Step-Ups (can use two KB’s or no weight
Light KB Half Kneeling Windmills.
Right, KB Half Kneeling Windmills
Incline Push-Ups
Rolling Plank
Wipers / BB Thick Grip Row
DBL ( KB Swing Cleans
Weighted Plank
Land Mine DB Thrusters / 180 degree rotations
KB Figure 8’s
Farmer Carry / Waiters carry
FINISHER WORKOUT:
Do Rowing ERG 250 meters / while partner walks around with two kettlebells in “Rack position for the time period for rowing the 250 meters. Then the partners switch places and repeat the process. Can also substitute Rack Carry for Farmer Carry (eventual goal is to be able to complete the Farmer Carry with half your bodyweight in each hand).
2/16/23 THURSDAY. SPEED-WORKat your local track.
2/18/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM. Seminary College (201 Seminary Drive, Strawberry/Mill Valley area); park up in Lot C.. Arrive about 8:05 or 8:10 to get in warm-up prior to start.
Top photo: You’ll complete first set of exercises #1 ; then go to the #1 set of Hill Repeats in second (middle) photo . After you complete first round, go to back to top photo and #2 of exercises; then to #2 of middle photo, etc. After the four rounds are completed you’ll go to third photo with the whiteboard of exercises.
This whiteboard features sprints, loaded carries, swings, and trap bar deadlifts to finish.
Looks like we have a good week of clear and cool weather this week so everyone can get back on track working towards their Spring event goals.
SATURDAY 2/11/23 we may have the slightest bit of mist/drizzle in the early morning before it clears out, but should not affect our workout.
This Sunday morning we have our February “Mustard Ride” in the Napa Valley with a variety of distances in rectangular format from 13,17 and 25 miles. We meet at 9:30 by the little park at the north end of Yountville. From there we’ll ride out on Yount Mill rd for two miles until it hits Hwy 29 ( has good bike lane); then north on Hwy 29 for about five miles, right on 68/128 to Silverado Trail, go right and south on Silverado Trail for five miles and turn onto Yountville Crossover Rd back to the park in town for about 16 mile ride. Others can continue five miles further south on Silverado and turn on Oak Knoll Ave; continue the two miles to Hwy 29, cross over at the light, and onto the Napa Valley Vine Trail bike path back north to Yountville (25 miles total).
Grab a lunch and then head back and you should be in time for the Super Bowl game with time to spare. Post-ride plans will vary for all of us; some will grab a take out, others go directly home, or eat in the little park where they have tables and benches; a few might go to R & D Kitchen restaurant which is right next to the Yountville portion of the bike path.a block from the park.
If this ride fit doesn’t fit in for you this weekend, we’ll have the next ride again in Napa from Yountville on March 5th, the day of the Napa Marathon when Silverado Trail will have no car traffic: that’s one to do for sure!
2/7/23 TUESDAY. TEMPO.After the mile warm-up you’ll get in a 6′ Tempo at 10K pace (2′ easy) – 8′ Tempo (2′ easy) – 6′ Tempo , then run to finish the run.
2/8/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ FINISHER SET/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Get in your warm-up exercises, mobility movements prior to the Circuit.
Deficit KB Sumo Deadlift / O’Head BB Squats
Rolling Plank
Squat to Stand Stretch
Incline Push Up
Iron Crosses
Wipers
DBL KB Swing Clean to Rack
Weighted Plank
LandMine 180 degrees / Bent Row
2 x 6 Heavy Swings
Waiters Carry / Farmer Carry
Finisher: Row 250 / Farmer Carry; do two rounds. This is just one example of two people doing a workout. One rows 250 meters ( about 1:10 in time), while the partner does a DBL KB Rack Carry for the time period. The person doing the Rack Carry is no doubt urging the rower to row harder!. They then switch places and do the row and carry.
2/9/23 THURSDAY. SPEED-WORKat your local track. Run the warm-up mile, get in drills and 6 x 30 meter pick-ups. 2 x 150 (50) then
8 x 400 ( on the 2′ / 2:30/ or 3′ including the 400 depending on your pace), 1 x 1000….
2/11/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM in LOT C at the Seminary College ( 201 Seminary Drive) in Strawberry/ Mill Valley area. Arrive ahead of time to get in your warm-up run and exercises prior to starting the exercises and hill repeats.
X 15 R/L Mtn Climbers / X 5 R/L Half Kneeling Windmills
Sprint – Short – 1/2 “A”
X 12 DBL DB Thrusters / X6 R/L Rolling Planks
1/2 “B” + Long
X 5 DBL DB Clean & Front Squat / X 12 DGB Sit-Up & Reach
2 Short – 2 x Sprint
X 8 R/L DB Plank Row / X 8 R/L DB Press
3 X Short – Sprint
Then it’s on to the second half of the workout: loaded carries, swings, sprints, trap bar deadlifts white board to be posted
for those not running
2/12/23 SUNDAY. 9:30 AM our own MUSTARD RIDE in Napa Valley ( see above).
Looks we’ll be okay for Saturday as the rainy weather moves in later Saturday into Sunday.
Three of us went to Napa Valley for a bike ride to check on the extent of the Mustard growth in the Yountville area. It is definitely becoming visible between the rows of vines in the Yountville area; I’m hoping to see more when we go up again on February 12th. Yes, it’s on Super Bowl Sunday, but shouldn’t be a problem getting back to see the game. (see 3/5/23).
Some of our small group rides and official charity ride events we are looking at:
2/12/23 Sunday. “Mustard ride ” with our group beginning from the little park at the North end of town. Lunch afterwards. Yes, it is Super Bowl Sunday, but we will all be back ahead of time for the 3:30 start of the game.
3/5/23 Sunday. Our good distance Ride on the Silverado Trail without car traffic because it’s the one day of the year runners have Silverado Trail for the Napa Marathon; they keep the road closed until about noon with a “rolling opening ” of Silverado from north to south. The marathon starts 7:30 AM in Calistoga on the Silverado Trail and runs south on Silverado , turns right on Oak Knoll Av (mile 23) and works it way to Vintage High School in Napa. We’ll meet next to the little park at the north end of Yountville. The Yountville Crossover road to Silverado is just past the 18 mile point of the marathon. All depends on the weather, of course.
4/15/23 Saturday. BIKE AROUND THE BUTTES 100M/70M/40M/20M, in Sutter (between Colusa & Yuba City). Flat courses except for one hill (about 5 minutes long). Big group did this one. Can sign up late as early April. Group pre-ride dinner being planned for Friday night.
5/6/23 Saturday. WINE CENTURY.com event with 100K/50K distances. This one pre-reg during March: it fills! One of the best organized rides we’ve done with great lunch after!
more ride events and runs tba
1/31/23 TUESDAY. TEMPO RUN. After a mile warm-up kick it up to a controlled higher aerobic pace about 10K race pace, “comfortably stressed”: 12 minutes tempo (3′ easy run); then another 12′ tempo piece and continue easy to finish.
2/1/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT / SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit earlier to carry out mobility exercises and warm-up. First 5×12 Swings followed by two rounds of the circuit:
Deficit KB Sumo DL / O’Head PVC or BB Squat x 5 with controlled effort.
Torso Lunge Rotations / Squat to Stand Hamstring Stretch
Incline Pushup
Hamstring Curl on Exercise Ball
BB Bent Row
DBL KB Clean & Alternating Press
DGB Ball Situp & Reach
Landmine Thrusters / 180 degrees
2 X 6 Heavy KB Swings
Farmer Carry / Rack Carry
2/2/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, running drills, 6 x 30 meter pick-ups, 2 x 150 (50): then 6 rounds of:
((400 at 5K pace, (then on 2’/2:30 or 3′) run 200 at mile race pace (200 recovery jog)) then right into 1 x 1000 (200).
2/4/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM. Meet in Lot “C” of the Seminary College (201 Seminary Drive, Strawberry area)..Weather looks overcast, but no rain so we can keep all of us on track with consistent training. See you then.
Mustard is out in Napa Valley! Most plentiful around Yountville area. I’m not sure if we’ll see more Mustard growth during the next two weeks or not, but will go up again on Sunday, February 12th and get in a ride prior to Super Bowl game which doesn’t start until 3:30 PM. The view from Mum’s Winery hill is different every time we cycle past this spot!
Another promising week of cool clear weather ahead so you can ramp up the training as you prepare for any running, triathlon or cycling events. Weather should be fine for Saturday HR/XT workout, so that is a go.
DAILY SWINGS ADJUSTMENT: Regarding adjusting Kettlebell Swings & GetUps weekly schedule. The December Swing Challenge is over, but we will modify sets and reps for those who are training for a running, cycling or triathlon event in the Spring. If you find the daily 100 reps of Swings and 2-5 GetUps; re-adjust it to 150 – 300 reps per week. Example, MWSat and work up from 150 – 180 – 225 – 255 – 300 eventually.
1/24/23 TUESDAY. TEMPO runs that add up to about 20 minutes. After the warm-up mile:
6′ of Tempo at 10K pace (1′ easy) – 10′ Tempo (2′ easy) – 6′ Tempo and run to finish of workout.
1/25/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Be sure to get in mobility movements and warm-up exercises: it’s cool in the morning.
KB Sumo DL / Cycle Squat x5
Left, Side Plank “Sweep & Reach”
Right, Side Plank “Sweep & Reach”
Right, 1-Arm DB Bench Rows
Left, 1-Arm DB Bench Rows
Foot to Hand Foot Placements
Wipers
DBL KB Clean &Press X 5
Weighted Plank
Landmine 180 degree Rotations
2 x 6 Heavy KB Swings
Grip Plate O’Head Carry / Farmer Carry
1/26/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile: 6 x 30 meter pick-ups., 2 x 150 (50)…Four rounds of:
600 (200) at 5K pace
400 (200) faster than 5K pace
200 (200) at mile pace.
1/28/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS & LOADED CARRIES.8:30 AM at Seminary College, up in lot “C” (201 Seminary Drive in Strawberry area). I will open lock to gate into Lot C around 8 AM in order to set up the exercise stations and so the group can do their warm-up exercises and run.
X 35 Jumping Jacks / X5 R/L DB Half Kneeling “Windmill”
2 x Sprint – 1/2 “B”
X 15 Mtn Climbers ( 30 reps total) / X 12 DGB Jacks
Long – 2 Sprint
X 6 R/L DB O’Head Reverse Lunge to stand / X6 R-L DB “Plank Drag”
2 Short – 2 X Sprint
X 10 DBL DB Thrusters / X6 R;L “Iron Crosses”
1/2 “A – 2 x Short
2) Hill repeats followed by Sprints/Loaded Carries/ Swings/ Trap Bar Deadlifts
Looks like we’ll have better weather for your running, cycling and outdoor fitness training: a welcome break from the inclement weather! Most of us have missed speed-work on the track, so run with control on the Thursday workout and not risk a hamstring pull. I think it’s better to focus on the more controlled tempo runs which build aerobic fitness, yet avoid chances for injury with too fast track workouts. Last Saturday I held workout at Warren’s garage/gym when we introduced some “Finisher” exercises after the Circuit with members of the group working out in pairs (see last week’s Blog for samples).
1/13/23 TUESDAY. TEMPO. After the warm-up mile run 6′ of tempo (1:30 easy) – 10′ tempo (3′ easy) – 6′ tempo and then run to finish. Run on slightly rolling or flat courses and on either paved or dirt terrain.
1/14/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 start at Warren’s gym, arrive a bit earlier to immediately get in your warm-up and mobility exercises with Halos, goblet squats, shoulder warm-ups. Two rounds of Circuit:
PVC or BB O’Head Squats / Goblet Squats x 5
Left, Side Plank light DB “Sweep and Reach”
Right, Side Plank light DB “Sweep and Reach”
Right, DB/ KB One-Arm Row
Left, DB / KB One -Arm Row
Foot to Hand “Iron Crosses”
Wipers
DBL KB Clean – Front Squat – to Press
DGB Sit-Up & Reach
Landmine 180 Rotations
X 15 Swings
Grip Plate O’Head Carry / Farmer Carry
1/19/23 THURSDAY. SPEED-WORKat your local track. A few of the group meet 7:45 AM in PE dirt parking lot, College of Marin. Warm-up a mile or so, 6 x 30 meter pick-ups on the track, some drills; then :
1/21/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College (201 Seminary Drive). Arrive a bit earlier to get in a short warm-up run prior to start; I’ll be opening the chain gate a bit after 8 AM and will be setting up the exercise stations.
Looks like another week of on and off rain that will go over our already full reservoirs. Sandy, Eric and I rode from Rancho Nicasio on Sunday to check out Nicasio Reservoir,, waterfalls, rivers and the roads. Water everywhere and the spillway hadn’t been running for, I think, three years. Now all of the Marin reservoirs are full – a welcome sight!
Nicasio Reservoir spillwayA beautiful calm on Sunday between storms
The outdoor SATURDAY HR/XT/ LOADED CARRIES will NOT TAKE PLACE due to heavy rains predicted throughout the weekend. I will hold a Circuit training session, swings, trap bar deadlifts at Warren’s home gym (148 Madison Av which is two blocks from the Civic Center area).
1/10/23 TEMPOrun over either flat terrain to mildly rolling roads or trails. After the warm-up mile or so get in 2 x 8′ of tempo ( with 3′ easy running between each set).
1/11/23 STRENGTH TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Get in the mobility exercises and warm-up; then we do 5 x12 KB Swings followed by two rounds of the Circuit. We finish with Deadlifts.
“Pyramid” Deadlift ( straddle feet on two boxes with KB in sumo stance; squat deep to build ROM)
Left Muay Thai Planks
Right, Muay Thai Planks
Incline Push-Ups
Alt. Foot to Hand Placements
Wipers
Right, Single Leg Reach
Double KB Clean & Double Press
Left, Single Leg Reach
Heavy KB Swings 2 x 6
Rack Carry / O’Head Grip Plate Carry
SHORTER WORKOUTS at Home. It’s raining and motivation to get in workouts is difficult. It helps to keep it simple but not having an “entire program”, but include “complex exercise(s), i.e., movements that involve multiple muscle groups such as: swings, squats, deadlifts, clean & press; add short hill repeats or sprint in between and you’re set for several sessions. We already follow that format with our swings followed by sprints at the Saturday workout.
Twice per week will boost your fitness and strength gains
Put the workouts on a 3 x 5 cards so you can pull them out at random.
Example 1: “No rest”: Take two moderate weight kettlebells up to rack position, do 5-8 Double KB Front Squats, then drop the kettlebells to Farmer Carry position and walk 30 seconds or 30 meters; then without putting them down, bring the kettlebells to rack position and repeat the process – for 6-8 rounds. Your grip will be challenged by not putting the kettlebells down and your total body work capacity – your metabolism takes shoots through the roof. Exercising with two kettlebells means your in for a workload!
Example 2: Swings/ Hill Repeats. Do a set of Swings then run and uphill sprint of 12-15 seconds; jog back down easy and repeats. Gradually work up to a set of 20 swings. If you’re not near a hill, do the workout on the flat. You can substitute Swings with O’Head Squats, Clean & Press, Front Squats, or Deadlifts.
Example 3: Pushups & Sprints: Keeping it simple by combining the ballistic movement with smooth grinding movement. X 10 Swings / X 5 Pushups ( can be on an incline to maintain good form); X 10 Swings / X 4 Pushups; X 10 Swings/ X 3 Pushups; X 10 Swings / X 2 Pushups; X 10 Swings/ X 1 Pushup. Do for two rounds.
One member of our group, TOM, has been able to adhere to a daily program of two very beneficial movements for general physical preparedness ( GPP): during our Kettlebell Swings Christmas Challenge. The swing is a ballistic movement; the Getup a “moving plank” with measured controlled strength movement requiring mobility, shoulder stability, huge core strength and leg strength. The goal is to work up to a daily routine of 100 Swings & 5 R/L Getups.
1/12/23 SPEED-WORKon your local track. After the warm-up mile and 6 x 30 meter pick-ups you’ll run a Pyramid Workout to help simulate the overload of running a 5K race.
1/14/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/ SPRINTS/ TRAP BAR DEADLIFTS. 9 AM The alternative workout will be Circuit training at Warren’s (148 Madison Av, San Rafael which is two blocks from Civic Center. Go East on N. San Pedro Rd for two blocks, left on Jefferson, continue to end of block, right on Madison Av. fourth house on the left is Warren’s is directly across from the National Guard Armory. Garage/gym is in back.
Looks another week of on and off rain with Tuesday looking cloudy and a heavy downpour on Wednesday and Thursday. It will be heavy rain Wednesday morning which may affect you getting to the workout at Warren’s. If it is a bit risky to drive through rain and traffic, just skip the session ( but you can readily get in your daily Swings, Push-ups, Goblet Squats and X 2 R/L Get Ups at home: maintain consistency)
Looks like Saturday’s HR/XT session will be rained out also. Canceled!
The workout group brought in the New Year with our traditional run up the RRGrade from downtown Mill Valley to the top of Mt. Tam on a wonderfully clear day! Couldn’t have been a better morning to run on this historical course, past all the waterfalls and to finish at the top to take in the spectacular view!
By the Gravity Car Museum after the RRGrade Run ascentHummingbird drinking sugar water from feeder at West Point Inn ( photo by Judi)
1/3/23 TUESDAY. TEMPO. After the warm-up run it’s 4 x 6′ (2:30 easy between each rep).
1/4/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Get in mobility exercises and then we will do the 5 x 12 Swings.
DBL KB Deficit Deadlift x 5
Left Muay Thai Side Planks
Right Muay Thai Side Planks
Inverted Row
X6 R/L “Thread the Needle”
Wipers
X 6 Right KB Clean & Press
X 6 Left KB Clean & Press
Weighted Plank
Rack Carry / Farmer Carry
1/5/23 THURSDAY. SPEED-WORK at your local track. (likely rained out), but if you run it – keep it moving. Today we break up the 600 repeats with 2 x 200 (200) to keep the leg turnover up. After warm-up mile, 6 x 30 meter pick-ups, Skips, Butt-Kicks. 2 x 150 (50), then:
4 x 600 (200) at 5K pace – 2 x 200 (200) @ mile pace – 2 x 600 (200) @ 5K pace
Been away to family and got a bit behind with posting workout week. Thursday through Saturday will be raining with SATURDAY HR canceled, but we’ll focus on NEW YEAR’S RRGrade run up Mt Tam (see below)…
Meanwhile, the Christmas Kettlebell Swings Challenge continues through the Holidays. Okay, the weather is drizzly and grey; perfect for getting in those KB Swings and finish off the year! Remember, if muscles are feeling it do first sets of Swings with lighter KB; then go to your regular KB weight.
DATE Novice Int. Trained
12/26 55 70 90
12/27 55 75 95
12/28 55 75 95
12/29 55 75 95
12/30 60 80 100
12/28/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT & Trap Bar Deadlifts. 8:15 AM. at Warren’s is a go tomorrow for those who are in town. Arrive a bit earlier for warm-up mobility exercises.
Wide Stance KB Sumo Deadlift
Left, Lunge Torso Rotations
Right, Lunge Torso Rotations
Incline Push-Ups
Left, Step Reverse Lunge to Stand
Right, Step Reverse Lunge to Stanc
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
L/R Landmine x 5 One Arm Rows
Left, DB Side Plank “Sweep & Reach”
Right, DB Side Plank “Sweep & Reach”
O’Head Grip Plate Carry / KB Rack Carry
12/29/22 THURSDAY. SPEED-WORKat your local track. After the warm-up mile, drills and 6 x 30 meter pick-ups. Then a ladder workout tending toward the shorter intervals for most of the workout.
2 x 150 (50) – 2 x 200 (200) – 2 x 400 (200) – 1 x 600 (200); 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200) – 2 x 150 (50)
12/31/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. HR Workout is Canceled due to rain; we’ll focus on the New Year’s RRGrade Run on Sunday
1-1-23 SUNDAY. MT RR GRADE RUN, 8 miles. 8:30 AM from downtown Mill Valley; starting on Corte Madera Ave next to Sweet water Inn/ City Hall and Fire Station. Bring a small duffel bag with change of shirt, some warm-ups: you never know the what the weather will be on top of Tam!
The RRGrade is a steady 5-7% grade after the first paved mile to the start of the dirt fire road that goes up to East Peak parking lot. We have people who can give rides back down. I may bring up some kettlebells so that the drivers get in their workout or do the short walk around the top of the mountain. You should be able to finish under 2.5 hours. After the run some of us have breakfast at the Mill Valley Coffee Shop at Miller Av/ Locust (you’ll see a 7-11 across from the cafe). That was the unofficial hang out we’d go to after the Saturday run from the Mt Home Inn that had been in progress during the 1960’s with Don Pickett, Byron Lowry, Don Makela and others.
Text me if you are joining in: Judi, Kevin , Kathleen, Lisa L, Lisa T, Denise, Pam, Robert, Tom, so far.
This is the test week for all of us: very busy with Christmas on Sunday. Hang in there as you juggle the obligations, shopping, cooking, prepping, squeezing in the KB brief workout, Christmas Eve and day – and the unexpected life happenings. This week we had learned of the passing of a dear friend: so difficult at anytime, but more so during the Holidays.
A special thank you to my Wednesday and Saturday workout groups for the generous gift you gave to Sandy and I this Holiday Season! You have all stuck with the outdoor training program for over ten years – good on you! The group has become very much a supportive family to each other. I look forward to more years together!
NEW YEAR’S DAY RAILROAD GRADE RUN. Two tradition continue: the tradition continues with runners meeting at 8:30, downtown Mill Valley on Corte Madera Av by City Hall and fire station area. You’ll run up Blithedale Canyon about a mile to the start of dirt portion of the 8M RRGrade, a steady 5-7% grade up Tam to the East Peak parking lot. Most of you will finish it within 1.5 -2 hours. That same morning hikers will be walking up from Mt Home Inn to East Peak parking lot; then everyone visits the Gravity Car Museum which holds their open house (about 11 AM) along with refreshments and snacks.
Let me know if you will be joining in on the run; we’ll have to work out drivers to take runners down from the top of Mt. Tam. Elizabeth has volunteered to take a few people back down (we’ll be doing some KB training in the parking lot) along with my vehicle.
Joining in so far: Judi, Robert,
Some very tough running standards set for the 2024 Olympics:
12/20/22 TUESDAY. TEMPO RUN.After the warm-up mile go right into a straight 20 tempo.
12/21/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s Gym. Get in your mobility and warm-up exercises prior to the start of the Circuit.
Deficit KB Sumo Deadlifts / X 5 Goblet Squats
Left, Thread the Needle
Right, Thread the Needle
Inverted Row
Exercise Ball “Stir Th Pot”
BB Wipers
R/L KB Presses X5
DBL KB Cleans x 5
LandMine Right Single Leg Deadlifts
LandMine Left Single Leg Deadlifts
Rack Carry / Farmer Carry
12/22/22 THURSDAY. SPEED-WORK at your local track. A little different workout; after your warm-up mile and 6 x 30 meter pick-ups you’ll run 25 minutes straight (about the time of a 5K) adding a 100 meter pick-up on one straightaway per lap.
12/24/22 SATURDAY..…There will be NO Saturday Hill repeats this week, but get in your KETTLEBELL SWINGS and make it a family day. Enjoy your Christmas Eve day?
KeesTraining 