Thanksgiving week will change our workout schedule: we’ll have the Wednesday STRENGTH TRAINING CIRCUIT, 8 am at Warren’s garage gym; Thursday TRACK is optional due to the big day, though it is in the morning and you should have time to prepare for afternoon “Turkey day”. I am not holding Saturday workout at the Seminary College because I have family in town for Thanksgiving.
11/25/25 TUSDAY. TEMPO workout pieces run at 10K race pace, i.e., a high, but controlled aerobic effort to simulate the non-stop running of a race. After the warm-up mile you’ll run:
8” Tempo (2′ easy jog) – 7′ tempo (1:30 easy) – 6′ tempo, then run to finish.
11/26/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ KB LIFTS/DEADLIFTS. 8 AM AT Warren’s gym. Get in your mobility warm-up and 50 KB Swings.
Looks like Tuesday, Wednesday, Friday and Saturday will be rain-free; some rain on Thursday. Saturday looks good for that all-around fitness session at the Seminary College. Note that the SATURDAY WORKOUT includes a solid workout for non-runners where you’ll learn mobility, strength , loaded carries, KB swings, KB Clean & Presses, Deadlifts and more to build a strong structural foundation for daily living and sports. The four exercise stations and hill repeats are on separate board from the second half of the workout.
11/18/25 TUESDAY. TEMPO RUNSdone at 10K race pace effort interspersed with brief breaks. You’ll run this high aerobic steady pace running over flat to rolling terrain. It’s always a controlled steady pace effort with few breaks to simulate racing. After the warm-up mile you’ll do a:
10′ tempo piece (1:30 easy) – 12′ tempo, then a recovery run to the finish of the workout.
11/19/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym (148 Madison Av, San Rafael; two blocks from the Civic Center). Do mobility warm-up, followed by 50 KB Swings prior to Circuit.
Slam Ball + Weight Vest Hip Thrusts
R/L Prone DB Arm Lifts Over Pad
Right, Elevated Leg Side Adductor Stretch / Left, Elevated Leg Side Adductor Stretch
X 8 -10 R/L KB Gorilla Rows
Incline Push-Ups
Side Steps Over BB
Weighted Plank
X5 R/L Split Squats
10# Plated Straight Arm Pullover on Orange Roller
Deficit KB Sumo Deadlift
DB Hammer Curls
X7 R/L DB Reach + Torso Rotation Lift
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps…………more to come for home workout if you cannot attend
11/20/25 THURSDAY. SPEED-WORK at your local track. Some members meet at 8 AM in the free dirt PE parking lot for warm-up run, ending up at the track. Get in your skips, butt-kicks, 6 x 30 meter quick cadence pick-ups. You’ll be running repeat 400’s at 5K pace ( no faster) which includes about a 30-45″ recovery between each 400. The goal here is to learn and to eventually “feel the pace” and run the 400’s within 1″-2″ consistently without having to rely on a watch. Running 5K race pace is a high, but controlled aerobic effort, that accumulates after lap six; so it is okay that the first several laps feel “comfortable”. 2 x 100 (100)
A gp: ( for sub 6:15 pace group)….12 x 400 (on 1:30-1:35 including the 400 time). Tip; check your 200 meter split to see if you are on correct pace that you can adjust as needed.
B gp: ( for 7 pace to 9′ pace runners); 8 x 400 (on 2:15 (for 7′ pace runners), or 2:30 ( 8′ pace gp), or 3′ (for 9′ runners).
11/20/25 SATURDAY. HR/XT/MOBILITY EXERCISES/SPRINTS/LOADED CARRIES/KB LIFTS/DEADLIFTS.9 AM in Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/ MV area). I will open chain gate about 8:40 am to set up the workout; you can park in Lot C and do warm-up run.
so far joining in: Denise, Andy, Paula, Robert !, AJ, Judi, Ingrid, Shirley, Michelle, Tom , Elizabeth.
(Teresa, encourage your husband to come ; will be low key start on first day and no judging)
Note that there will be NO SATURDAY outdoor or indoor workout: we will be with family this weekend to celebrate an early Thanksgiving. Flights will be an issue..
Fall in the finveyardsFlowers in unexpected spots!
11/12/25 TUESDAY. TEMPOrun pieces run at 10K race effort with brief easy jog between the tempo efforts. After the warm-up mile:
8′ Tempo (1′ easy run) – 7′ Tempo (1′ easy) – 6′ Tempo followed by run to finish of workout.
11/13/25. WEDNESDAY. STRENGTH CIRCUIT/ KB SWINGS/ MOBILITY/KB LIFTS/DEADLIFTS.8 AM at Warren’s gym. Get in warm-up mobility exercises and KB Swings.
Slam Ball Hip Thrusts with Slam Ball & Weighted Vest
R/L Prone DB Forward Arm Lifts to pad or low step
Right, Elevated Side Leg Adductor Stretch with KB/ Left, side Adductor Stretch
R/L DB Gorilla Rows
Incline Push-Ups
Side steps over BB
Weighted Plank
Split Squats R/L X 5
Light Grip Plate Straight Arm Pullovers on Orange Foam roller, (don’t rush the movement)
Deficit KB Sumo Deadlift
21’s with weighted bar
Farmer Carry / Rack Carry.
Finisher: Deadlifts 4 x 3 reps
Alternative to DEADLIFT if you have back issue.: Farmer Carry, 1-Arm KB Rack to Stand, KB Suitcase Deadlift….There’s often an alternative exercise if a particular movement fives you pain.
11/14/25 THURSDAY. SPEED-WORK at your local track for 400 METER SESSION totaling to either 3 or 2 miles of speed-work. Some of the group meet at 8 AM in free dirt PE parking lot of COM for the warm-up mile. At the track get in your skips, butt kicks and 6 x30″ quick cadence pick-ups…then 1 x 200 (200) stride-outs. This workout moves right along on a rainy day, so should be doable so you get in and out of there efficiently! Keep the 400’s under control; especially with the first four reps because the first few 400’s feel “easy”, but the effort accumulates; so practice pacing for the full workout. You’ll discover quickly if you’ve gone out too fast similar to going too fast in a race: pay attention to your 400 splits until you are within 1-2 seconds per 400. You can also correct your effort at the 200 split to make an adjustment earlier in 400.
A gp: (sub 6:30 or 6′ pace group) : 12 x 400 (on 2 or 2:15 including the 400) at 5k race pace.
B gp: (8:30 pace to 7:45 pace group): 8 x 400 ( on 3′ or 3:15 including the 400)
11/15/25 ….There will be NO Saturday workout, outdoors or indoors as we will be doing our early Thanksgiving with family – if, the airlines are functioning.
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-WORKat 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
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.
Halloween ride from Richmond San Rafael Bridge to west side of Bay Bridge (22.5 miles one way)
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,
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. TEMPOpieces 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.
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-WORKat 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.
Latest news is that in November there will be no moreOUNCES 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.
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-WORKat 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.
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.
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!
KeesTraining 