Hi Folks,

Looks like strong rain for Wednesday morning so the number of exercise stations for our Circuit will be modified – but we do two rounds.

The Dipsea Steps are certainly a challenge, but Colorado’s MANITOU INCLINE (etc.li/manitou/incline) consisting of 2700 steps over a mile are located on the east side of Pikes Peak are on an entirely different level! It’s equivalent doing the Stature of Liberty six times! Some of the locals have made it their goal to ascent them 500 times in a year – the “500 Club”. Lately three people have managed to complete the 1000 reps within a year which meant ascending the steps during Winter and bad weather days. This is a demanding physical test!

11/4/25 TUESDAY. TEMPO run pieces over flat to rolling course over dirt, paved or track terrain. The tempo pieces are to be run at 10K race pace with easy brief jog in between.

6′ tempo (45″) – 7′ tempo (1′ easy) – 8′ tempo followed by easy run to finish of workout.

11/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.

Slam Ball + Weight Vest Hip Bridges

Right, first part of TGU to hand supported position

Left, First part of TGU to hand supported position

(DB Right, Elevated Adductor Slow Leg Stretch/ Left Adductor Stretch)

Incline Push-Ups

Wipers

R/L Kneeling Hip Lifts onto Red Weight Plate to Stand Up

X R/L DB Gorilla Rows

(Weight Bar “21’s”)

R/L Foot to Hand Stretches

KB Sumo Deficit Deadlifts

X7 Alt R/L Reach and DB Torso Rotation Lift

Rack Carry / Farmer Carry

Finisher: Deadlifts

NOTE : Include in your workouts: a Hinge exercise (e.g., Swings), Squat, Pull, Press movements.

11/6/25 THURSDAY. SPEED-WORK at your local track. some of the group will meet in dirt PE parking lot at COM , 8 am for warm-up mile; then to track. A & B groups get in the 2 x 150 (50) stride-outs:

A gp: 1000 (200) – 800 (200) – 600 (200) – 400 (200) – 2 x 200 (200)….run the 1K at 10K race pace; then each interval a bit faster pace.

B gp 1000 (200) – 600 (200) – 400 (200) – 2 x 200 (200)…run the 1K any 10K pace; then each interval a bit faster.

11/8/25 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/MOBILITY/KB LIFTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary (201 Seminary Dr, MV/Strawberry area).

Joining in so far: Andy, Paula, Shirley, AJ, Denise, Carol, Andy, Tom, elizabeth

Hi Folks,

We have a nice weather week ahead of us, so take advantage to get in a workout five days in the week, rotating two days of strength training, two sessions (or more) of endurance and two short mobility sessions before key workouts; with one day just for mobility and stretching. You’ll find putting in extra time exclusively for mobility exercises will pay off as we age.

10/28/25 TEMPO run over flat to rolling dirt, paved bike paths or the roads, with brief rest intervals. Run the tempo pieces at 10K-15K race pace, i.e., controlled high aerobic pace. The goal is to hold the sustained pace without breaks simulating racing. After the warm-up mile:

10′ tempo (1:15 easy run) – 12′ tempo effort, then run easy to end of workout.

10/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.

#25 Slam Ball + weighted vest hip Bridges

Left, Bird Dogs / Left straight Leg Lifts over KB

Right, Bird Dogs / Right Straight Leg Lifts over KB

Incline Push-Ups

Wipers

Band Face Pulls

X 6 R/L Kneeling Hip Lifts onto 1-2 Red Plates

Res Band O’Head Presses / Palm Up Band Pull- Aparts

Seated Slam Ball Hip Stretch

KB Sumo Deficit Deadlifts

2 x 6 KB Heavy Swings

Waiters O’Head Grip Plate Carry / Farmer Carry

finish with Deadlifts, 3 x 3-4 reps.

10/30/25 THURSDAY. SPEED-WORK at your local track. (some of the group meet about 7:45 or 8 am and get in short warm-up then delve into the track session. After the warm-up mile, skips, butt kicks, 6 x 30 meter pick-ups. 2 x 200 (200) stride-outs . recovery jog is in parentheses.

A gp: 3 rounds at 5K goal pace of: ( (800 (200) – 600 (200) – 400) (rest full minute; then do next round)

B gp: 2 rounds at 5K goal pace: ((800 (200) – 600 (200) – 400 (rest full minute after the 400; then do next round.

11/1/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB LIFTS/SPRINTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College ( 201 Seminary Drive, MV/Strawberry area). I’ll open chain gate 8:40 so you can park and do run, plus mobility warm-up.

joining in so far: Denise, Judi, Shirley, Elizabeth, Tom, Karen, Danny, Andy, Paula,

Hi Folks,

Mobility and strength are key as we age, plus taking care of the spine. ” You are as young as your spine is supple” is a mantra with yoga practitioners and also for sports, e.g., Olympic lifters. You can see a sample of warm-up video (Full Warm-up clip) by Canadian lifter, Josee Gallant, as she does her mobility routine from the ankles to her neck, and then with just Olympic barbell doing the Olympic Snatch lift ( in one movement; the Clean & Press is in two movements). Then she does the Snatch with gradually increasing weight. See:

“Josee Gallant Olympic Lifting Warm-up Routine ” on YouTube.( Start a good three minutes into the video to skip the intro in French). Olympic lifters also include hanging from bar and upside down by their feet to stretch out spine…15′ into the video it is kneeling work, 16′ into it: Spiderman stretches, 17:55; “Thread the Needle – with extra mobility; arm and torso forward stretches, 23:30 ‘Resistance band shoulder complex (she does them faster due to the speed of Olympic Snatch lift movement; 24:45 Band presses. Then she proceeds to using the Olympic Bar to practice the details of the lift and gradually increases weight.

I encourage at least two days per week going through the 30′ of mobility exercises ( as opposed to just stretching) as we age. Can be done on rest day or day you are not doing your sport.

10/21/25 TUESDAY. TEMPO pieces over flat to rolling course on dirt or pavement. After the warm-up mile you’ll up the effort to 10K race pace interspersed with short rest intervals.

7′ Tempo (1′ easy jog) – 7′ tempo (1′ easy) – 7′ tempo and run cool-down to the finish

10-22-25 WEDNESDAY. STRENGTH CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES. 8 AM at Warren’s. Get in your mobility warm-up drill: halos, shoulder complex, 5 goblet squats – and KB Swings.

TRAINING TIP: Reminder that as we age I recommend that the emphasis continues with solid strength training to counter the effects of muscle mass decline add bone integrity, plus up the mobility exercises and balance drills. Cardio still has its place, but there’s the shift in emphasis to the strength, mobility, and balance training.

Hip Bridges with Slam Ball 25# + weight vest

DGB Situp & Reach / Left Resistance Band Leg Hip Circles

Weighted Plank / Right Band Resistance Leg Hip circles

Exercise Ball “Stir The Pot” both directions / Exercise Ball Transfers

Side steps Over BB ( high knee hip flexor work)

Straight Arm Band Pulldowns

DBL KB Cleans R/L Press – repeat

Left, Single Leg Deadlifts

Right, Single Leg Deadlifts

Standing R/L DB 45 degree diagonal lifts

2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

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

10/23/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile be sure to get in your skips, butt-kicks and 6 x 30 quick cadence pick-ups. Both A & B gps: 2 x 150 (50).

A gp: Two rounds of: (1000 (200) – 800 (200) – 600 (200)). the 1000 at 10K pace; the 800 & 600 at 5K pace.

B gp: Three rounds of: ((600 (200) – 400 (200) – 200 (200))…run the 600 at 5K pace; then the 400 and 200 a bit faster.

10/25/25 SATURDAY. HR/XT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM at Warren’s gym due to morning rain. It is located two blocks from Ciic Center at 148 MadisonAv, San Rafael..(from Civic Center light, go east for two blocks on N. San Pedro Rd, left on Washington to end of block; right on Madison , to fourth house on the right which is directly across from Natl Guard Armory. Garage/gym is in back. If parking is tight you can park in Jury parking lot at East end and come through the walk through gate and walk the 100 yards to the house.

LMK if you will be attending.

Hi Folks,

Quite a last few days the last four days between our Tam High School 60th Reunion weekend and cycling the Asti Tour de Vine through the vineyards near Cloverdale and the Dry Creek wine growing region. This year’s morning light was especially beautiful on the vineyards with the morning sun on vines. It’s always an enjoyable cycling course and lunch after the ride. It’s just sad that the Asti Winery has been purchased by, I think, Gallo; the organizers could no longer host the ride and lunch. This year it was held at the Citrus Fairgrounds grounds in Cloverdale.

I’m going to schedule our next – and last social gathering for our workout group members, friends, Tamalpa Runners for Sunday, 10/19/25, at OUNCES OUTDOORS, from 4 pm – 6:30 pm ( across from Kolhs on the west side of Northgate Shopping Center. I learned the Center is not renewing their lease because the Northgate Shopping Center property will be undergoing a complete reconstruction in the near future. This will be our final get together there.

DEADLIFT Tips below.

10/14/25 TUESDAY. TEMPO workout with tempo pieces run at 10K to 15K effort level to acclimate the body to the sustained effort one experiences during a race. After the warm-up mile run:

8′ tempo (1′ easy run) – 8′ tempo (1′ easy run) – 8′ tempo -then run to finish of workout.

10/15 25 WEDNESDAY: STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s Gym. You’ll be on your own this Wednesday as Sandy and i have Tue/Wed grandparent duty. This means be extra careful to avoid injuries while doing the KB Swings and deadlifts. Warren won’t return until the 16th..

HIP BRIDGES with 25# SLAM BALL and 25 VEST

Alt R/L Leg Lifts / X7 R/L SEATED Half 90-90’s.

DB Step-Ups

Right, DB 1-ARM ROWS x 8

Left, DB 1-ARM ROWS x 8

WIPERS.

Res. Ban STRAIGHT ARM PULDOWNS

Keeling R/L HIP LIFTS onto Red Plates

Alt STANDING R/L KB PRESSES

DEFICIT KB SUMO DEADLIFTS

Weighted Bar 21’s / DB R/L HAMMER CURLS

GRIP PPLATE O’HEAD MARCHES

FARMER CARRY / RACK CARRY

*Finish with Deadlifts

• DEADLIFT TIPS to review before diving into them:
• Wear flat shoes, i.e., close to zero drop
• Feet hip width
• Barbell in line over mid-foot
• Brace ribcage to pelvis
• Open knees to outside and set firmly
• Grab BB in line outside of pelvis
• Keep relaxed long arms, but avoid “play” in them, i.e., fully lengthened out
• Roll shoulders back and down to set your lats
• Crown of head towards ceiling
• Armpits to pelvis
• Think pushing through the feet, more than pulling with arms
• Knees locked, quads flexed and hips push through, but don’t lean backwards

10/16/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups.

A gp: 2 x 100 (200) – 1 x 200 (200)- 10 X 400 (on 2′ or 2:15) …first 4 reps at 5K GP, then pick it up.

B gp: 2 x 150 (50). 8 x 400 (on2:30 or 3′)…..i.e. you run the 400 , keep the watch going; then stay at start/finish area jogging in place until the watch reaches 2:30 or 3′ depending on your pace for 5K so that you get about a 45″ rest before taking off on the next 400.

10/18/25 SATURDAY. HR/XT/MOBILITY/SWINGS/SPRINTS/LOADED CARRIES/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area. I will be there about 8:40 to open the chain gate so you can park and warm-up.

Joining in so far: Andy, Paula, Denise, Zahra, Karen, Teresa

I’ll likely be getting our new participants caught up with the KB lifts and mobility exercises.

Hi Folks,

Latest news is that in November there will be no more OUNCES OUTDOORS to go to for our socializing spot because they can’t renew their lease: Northgate Shopping Center is going to be torn down and probably converted to housing . I’ll try to get in a last October gathering date.

There will be no SAT HR/XT this week (10/11/25 because we will be riding the ASTI TOUR DE VINE in the Cloverdale area and Dry Creek Wine growing region..

10/7/25 TUESDAY. TEMPO run over paved or smooth dirt terrain at 10K race pace effort.

15′ of steady tempo after warm-up mile (2′ easy) – 6′ tempo , then run to finish.

10/8/25. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym.

Slam Ball Hip Bridges plus weighted vest

Prone Alt Right/L DB Arm Lifts onto pad ahead

Alt R/L Straight Leg Lifts over Orange Roller/ R/L x7 Seated Half 90-90’s

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Res. Band Straight Arm Pullowns

R/L KB Standing Presses

Standing Right Fire Hydrants / Standing Left Fire Hyudrants

21’s / DB Hammer Curls

DB/KB One – Arm Marches

Farmer Carry / Rack Carry

10/9/25 THURSDAY . SPEED-WORK at your local track. After the warm-up mile do your skips ( to warm up Achilles and calf muscles), butt kicks (hamstrings), and the 6 x 30 meter quick cadence pick-ups to get the motor learning going for “fast feet”..

A gp) 4 x 200 (200) at mile speed – 4 x 400 (on 2′ or 2:15) at under 5K pace – 1 x 1000 (200) at 5K pace.

B gp) 4 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 1 x 600 (200)

10/11/25 SATURDAY. There will be NO workout this day because a number of the group will be riding the Asti Tour de Vine near Cloverdale at Asti Winery, followed by lunch on the grounds.

Hi folks,

Another full week of training and learning new mobility exercises and strength lifts.

WSJ article on Sister Marion Irvine , “Running Nun” is now out. If you are not on FB you can Google it and it will come up for you to read.

Update on 10/4/25 Sat HR/XT workout : it is a go so we’ll see you there!

Sandy and I have been riding sections of the SMART bike path from Petaluma SMART Station to Santa Rosa , and then the Santa Rosa Greenway Creek Trail– and it looks to be almost complete with a few short sections we need to cycle along a shared road/bike lane. We’ll have to take members from our workout group and show you all the route, now that we’ve found where we’ve gone off-course! It’s basically .5M from Petaluma station to start of the bike trail coming off Lakeview street. It’s 5M to Penngrove SMART Station. Note that there is a large market next to the Penngrove Station with deli, coffee sections and seating with tables outside. This seems to be the popular stop for cyclists from Santa Rosa, and Petaluma. Sectional maps you can download from the SMART path site.

World War II touching tribute: “In the town of Margraten, Netherlands is a 65 acre cemetery where 8,301 gravers of American soldiers who died liberating the Netherlands from the Germans. The land was gifted to the US after the war. Each of the American graves is adopted by a local family in the Netherlands as their own, and there is a waiting list to adopt a grave if a vacancy arises. Currently there is a 300 person waiting list to adopt one.” I’ve visited a number of war cemeteries in the Netherlands, but this one I will go to the next time Sandy and I visit family there again.

9/30/25 TUESDAY. TEMPO on dirt or paved terrain and a fast course. After the warm-up mile you’ll run two tempo pieces at 10K race pace with short jog interval between. Hold that steady no-break effort for the time periods.

10′ tempo (2′ easy jog) – 10′ tempo.

10/1/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in the warm-up mobility routine, 50 Swings prior to Circuit .

25# Slam Ball + weighted vest Hip Bridges

Left KB Kneeling Windmills

Right KB Kneeling Windmills

X5 R/L DB 1- Rows bracing on step-up box

Wipers

L/R Kneeling Hip Lifts to red plates

DBL KB Swing Clean to Rack; R/L Press x 1. Repeat

DB or KB Russian Twists

Deficit KB Sumo Deadlifts

Weighted Bar 21’s

X5 R/L Med Ball throws to Kees

KB Waiters Carry/ Farmer Carry

Finisher: 3-4 x 34- reps Deadlifts or Trap Bar Deadlifts…( ask me how to activate the lats with resistance band exercise. )

LEG STRENGTH a few of the best exercises to develop those legs and butt muscles:

Barbell Front Squat or DBL KB Front Squat – Bulgarian Squats R/L for unilateral leg development – Trap Bar Deadlift – Leg Press. It’s imperative to build and keep strong legs for during later years, back health, and sports.

10/2/25 THURSDAY. SPEED-WORK at your local track. Run mile warm-up, skips, high knees, butt-kicks, 6 x 30 meter pick-ups. Ask me about the all in one “Spiderman” stretch for quick mobility warm-up.

A gp: 2 x 100 (100) stride – outs, then: 4 rounds of: ( 600 (200) -400 (on 2′) – 200 (200))

B gp: 2 x 100 (100) strid-outs, then: 3 rounds of: ( (600 (200) – 400 (on 2:30 or 3′) – 200 (200))

As always, a short cool down run after the workout followed with stretching while legs are warm.

10/4/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/SWINGS/ DEADLIFTS. ( I will be there tomorrow with a bit less heavy equipmant) See you there!

9 AM Drive yup to Lot “C” of the Seminary College ( 201 Seminary Drive, Strawberry /Mill Valley area)…Weather looks to be warming up; LMK if you are coming by TH night.

Joining in so far are: Karen, Denise, Gina, Zahra, Shirley,

not joining in: Tom & Elizabeth, Kevin, Andy, Paula , Judi won’t be at workout on Saturday.

Hi Folks,

UPDATE on SAT HR/XT session: it is CANCELLED at the Seminary College; See you on 10/4/25.

It’s been a very busy emotional four days from Friday-Monday with Sister Marion Irvine’s Memorial/Eulogy and going to the burial. I’ll be updating the post. There will be Wednesday Strength/ Mobility Circuit, track on Thursday and Saturday HR/XT session.

Upcoming events:

I think Robert returns home on 9/23 after caring for his son several months back East after his surgery. It will be good to have him join us for the workouts and bike rides

A number of us will be cycling the charity ride, Asti Tour de Vine on 10/11, in the Cloverdale, Russian River Wine Growing Region with options for 20M, 50Km, 100Km, or 100 miles followed by a sit down lunch at the Asti Winery. Always a special event. This event usually fills, but you can check to see if they have entries available.

Our own fabulous artist, Jill Nickels, will hold Open House for the opening of her new 1400 square foot art gallery during November, 14-16 located in the ICB Art Building, Sausalito. Times to tbd.

9/24/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. This time start your mobility warm-up routine and your 50 KB Swings.

Deficit KB Sumo Deadlift or (DL Hold 15″)

Seated Knee Tuck R/L Lef Lifts / Kneeling R/L X6 Fwd Hip Circles

R/L DB Step-Ups / 10″ R/L Piriformis Hip Stretch on High Box

Incline Push-Ups

Slam Ball + Weight Vest Hip Bridges

Wipers

Heavy KB or DB “Dead Stop” Gorilla Rows

Alt DB or KB ” Russian Twists”

Landmine R/L X 6 Fwd Stance Shoulder Presses

Wt Bar 21’s / DB R/L Hammer Curls

R/L 1-arm KB Swings / Res Band “Crab Walks”

Farmer Carry / Rack Carry

Finisher: 3-4 sets of 3-4 reps Deadlifts

9/25/25 THURSDAY. SPEED-WORK. At your local track; some of our group use the COM track at 8 AM. After the warm-up mile, get in your skips, butt-kicks, high knees and 6 x 30 meter pick-ups. Run the 200’s at mile pace, the rest at 5K pace.

A gp. Two Rounds: ( 2 x 200 (200) – 1000 (200) -600 (200))

B gp: Two Rounds: ( 2 x 150 (50) – 600 (200) – 400 (200))

Cool down jog 2 laps, stretch.

9/27/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/SWINGS/LOADED CARRIES/DEADLIFTS. 9 AM. Workout at the Seminary is cancelled due to so many out of town; we’ll see you on Sat. 10/4/25!

Hi Folks,

Wow, busy week ahead for me with daughter coming in on Saturday so she can attend Sister Marion Irvine’s tribute and Mass on 9/21; plus my son’s family. It will at 2:30 PM in Conlan Hall in the Athletic complex of Dominican University (1475 Grand Ave). When you come to the Stop sign next to the complex, you can turn into the parking lot there. If you can make it, join us to honor the memory of this remarkable woman. BTW the Dominican Sisters have their own FB site! note time change from 2 PM.

9/16/25. TUESDAY. TEMPO run pieces with short rest intervals. After the warm-up mile, you’ll up the pace to 10k race pace, i.e., a high aerobic pace, but controlled effort to acclimate to sustained running effort which builds your Threshold Pace.

10′ Tempo (1.5′ easy) – 10′ tempo, then easy run to finish of workout.

9/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. after shoulder and leg warm-up, 50 KB Swings followed by two rounds of the Circuit. Finish with 3-4 x 3 reps Deadlifts

Deficit KB Sumo Deadlifts

Elbow Plank R/L Fwd/Back DB Drage/ Right side Lying Band Hip Circles

X6 R/L Straight Leg Lefts over KB / Left Side Lying Band Hip Circles

Incline Push-Ups

Slam Ball Hip Bridges plus weighted Vest

Wipers

R/L DB or KB Gorilla Rows

X5 R/L Supported Elevated KB or DB Reverse Lunge to Deadlift

X5 R/L Half Kneeling KB Presses

Weighted Bar 21’s / DB Hammer Curls

KB Standing Around the World Clockwise and Counter clockwise.

Farmer Carry / Rack Carry.

Finisher: 3 x 3-4 reps Deadlifts or Trap Bar Deadlfits

9/18/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, skips, butt-kicks, 6 x 30 meter quick step pick-ups: 2 x 100 (100):

A gp: 5-6 rounds of: ((600 (200) @ 5k pace – (200 (200))

B gp: 4-5 rounds of: ((600 (200) – 200 (200))

9/20/25 SATURDAY. HR/XT/MOBILITY/STRENGTH/SPRINTS/LOADED CARRIES. 9 AM in Lot “C” of the Seminary College ( 201 Seminary Dr, MV/Strawberry area). I’ll arrive about 8:40 AM to open the chain gate so can park and get in your warm-up prior to the 9 AM start.

LMK if you will be joining in on the workout by tonight (TH)…all good, we have enough people!

Waling Lunges across parking lot / X3 R/L Foot to Hand Stretch

Sprint – 1/2 “B”

X7 R/L Straight leg lifts over KB / X6 R/L DB Single Leg Deadlifts

3 x Short

X8 DB Plank Drag / X5 R/L Sitting Hip Hurdles

Short – 1/2 “A”

X6 R/L Clean & Presses / X 12 DGB Situp and Reach.

3 x Sprint

Loaded Carries ,benefits give more benefits than what a number of fitness enthusiasts might have thought at first glance. Walking with two heavy dumbbells or kettlebells builds time under tension ( TUT),a strong core, grip strength, leg strength, traps, hip stability, and fitness – with little risk of injury. The Carries are a good way for beginners to begin their weight training program and acclimate their bodies to overload . It’s also a good to build bone strength or to slow down and even reverse osteoporosis.

Other loaded Carries are Rack Carry, Waiter’s Carry and Suitcase Carry. The eventual goal is to carry half your bodyweight in each hand.

Hi Folks,

9/12/25, Friday update: NO Sat HR/XT for 9/13/25! Next time.

Sunday, Sept. 14: Our social gathering for Tamalpa Runners, workout groups, and to honor SISTER MARION IRVINE who passed away on Saturday, August 30th. It is a good idea for us to get together and revisit friends we haven’t seen for a period of time.

9/9/25 TUESDAY. TEMPO run pieces with short recovery jogs. After the warm-up mile, pick up the tempo pieces to 10K -15K race pace effort over dirt or paved terrain,

12′ tempo (1:30 easy) – 6′ tempo (1′) – 5′ tempo , then run to finish easy.

9/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises prior to KB swings and the Circuit.

R/L 1-Arm KB Deficit Sumo Deadlifts

Hip Bridge DB Pullovers / Left Side Lying Res. Band Hip Circles

Elbow Plank with R/L Fwd/back DB Drage/ Right side Lying Band Hip Circles

Incline Push-Ups

Slam Ball Hip + 25# Vest Hip Bridges

Wipers

Res. Band “Face Pulls” x 7

Grip Plate Clean & Press

Heavy R/L DB KB Gorilla Rows

Weighted 21’s / DB Hammer Curls

X6 R/L Kneeling DB Wood-chops

Farmer Carry / Rack Carry

Finisher: 3-4 x 3-4 reps Deadlifts 30 meter quick step pick-ups, high knee skips, butt kicks :

9/11/25 THURSDAY. SPEED-WORK on your local track; COM in Kentfield for our locals. Some of the group meet at 8 am in dirt lot, do warm-up run, then on the track:6 x 30 meter pick-ups, skips, butt-kicks, then 2 x 100 (100)

A gp: the sub 6:30 pace group: 2 x 200 (200) – 2 x 400 (on 2′ or 2 :15) – 1 x 600 (200) at 5K pace – 2 x 800 (200) – 1 x 1000 then easy 400 jog recovery.

B gp: 2 x 150 (50) 2 x 200 (200 – 5 x 400 (on 2:15, 2:30 or 3′) .

9/13//25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. Workout is CANCELLED for this day; too many people away this weekend. We’ll likely have it next Saturday (9/20) and a couple of new people will join in.

Hi Folks,

I’m late getting this week’s workouts on the blog: had problems with user names and passwords! I will updating each day this week

One of our more famous Tamalpan and nationally ranked Women’s runner, SISTER MARION IRVINE passed away last Saturday at the age of 95 1/2 at the Dominican Convent’s care facility. in San Rafael. (more to come)

Tribute to Sister Marion Irvine: There will be a Mass, tribute and reception on Sept. 21st, 2 PM in the Athletic complex of Dominican University’s Conlan Center (1475 Grand Av, San Rafael). There will be a reception after. This makes it possible for so many to attend from the running community, Social Justice, family, the academic community, and the many friends she has made along the way.

This last month, our Tamalpa running Club celebrated its 50th anniversary and was featured in an article in the IJ newspaper (9/1/25). Allie Kegley, one or our younger and enthusiastic members wrote up the piece commemorating the milestone

Mark the Sunday, 9/1/4/25 date in your calendar for the next Tamalpa and Kees’s workout group members for a social at OUNCES OUTDOORS from 4:30-about 7 pm.( located on west side of Northgate Mall across from Kohl’s; there is plenty of parking around the mall complex.. We are scheduling these monthly gatherings to keep in touch with your running and workout member friends . I will be bringing photos, articles on Sister Marion’s remarkable running accomplishments and all that she did in other fields.

9/2/25 TUESDAY. TEMPO run pieces for those who did not race yesterday ( Labor Day). After the warm-up mile you will run the tempo pieces at 10K race pace, i.e., controlled but high aerobic effort. If you raced on Labor Day, do an easy short recovery run.

10′ tempo (1:30 easy run) – 10′ tempo, then run to finish of workout.

9/3/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Immediately upon arriving get in shoulder and hip mobility exercises , your 50 KB swings prior to the Circuit.

KB Sumo Deadlifts

Left Bird Dogs / Left Backward Hip Circles

Right, Bird Dogs / Right Backward Hip Circles

Incline Push-Ups

Slam Ball Hip Bridge + Weighted Vest

Modified Wipers with Bent Knees to Bar

Heavy DBL DB or KB “Gorilla Rows”

Resistance Band Lying “I – Y – T’s on R/L sides

Landmine X 5 R/L Fwd Stance Shoulder Presses

Weighted Bar “21’s” / DBL DB “Hammer Curls”

KB Figure 8’s

Farmer Carry / Rack Carry

Finisher: 3 -4 sets of 3-4 reps Deadlifts

9/4/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, Skips for dynamic warm-up, butt kicks, and 6 x 30 meter pick-ups.

A gp: 2 x 100 (100), 6 X 800 (200) at 5K goal pace.

B gp: 2 x 150 (50), 2 x 400 (200), 3 x 800 (200) at 5K pace.

9/6/25. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College, 201 Seminary Drive.

LMK if you are joining in by noon Friday: So far, AJ, Tom, Elizabeth, Kevin, Judi, Teresa, Andy, Paula