Week of 3/20/23: Workouts this week

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)

Here is a 15 month old product of good breeding, gymnastics, music and swim classes; healthy food only (yes, this future power lifter or Sumo wrestler has had no processed food). Our grandson looks ready to tackle the pool today! He’s ready!
We spotted an unusual yellow duck in the water along Chelino Valley Road. We saw only two of these unique ducks in this area! We assume they are a new predator: there were no Mallards in sight.

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!

Week of 3/13/23: Workouts this rainy week.

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!


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)

Week of 3/6/23: Workouts this week.

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.

Judi at 20 mile point of Napa Marathon cheering on the runners. We were able to cycle on Silverado Trail without any cars on the road.
Spectacular cloud formations that morning. We
were lucky and had only five minutes of rain.
Kevin, Eric, Sandy and I were riding along San Antonio Road area and the Narrows when we came upon two cyclists working on their bikes- and carrying a Dutch flags on their panniers. I got in some good Dutch practice with Mauritz and Marten and learned they were on a six week cycling tour from Vancouver to Los Angeles ( they want see Hollywood). We all made the observation that are so many tall people in Holland!
We took them to lunch and coffee at Dr.Insomniac’s in Novato, shared stories; then rode with them until we had to part ways near Ignacio. Always enjoyable to meet fellow cyclists touring our country!

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


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


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

Week of 2/27/23: Workouts this week for Tu/Wed/Th/Saturday and Napa Valley ride

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.)

Boys 3000 meter start this Saturday morning. Very cold temperature plus wind and rain at Archie Williams HS track. My hands were totally numb calling out splits! After three events all coaches voted to stop the competition!
Second pack of the Girls 3000 meter run- dominated by Redwood HS. Both the girls and boys hung in there to complete their races. What a morning!

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


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).


3/5/23 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.

This a photo from our Mustard Ride a couple of years ago that shows off that bright yellow mustard bloom

Week of 2/20/23: Workouts this week for Tu/Wed/Th/Sat.

Hi Folks,

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-WORK at 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),

Week of 2/13/23: Happy Valentine’s Day, workouts this week, Sat HR/XT

Hi Folks,

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. TEMPO workout. 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


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-WORK at 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.

Week of 2/6/23: Workouts this week for Tu/Wed/Th/Sat plus “Mustard Ride” on Sunday

Hi Folks,

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


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-WORK at 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).

Week of 1/30/23: Workouts this week, upcoming rides.

Hi Folks,

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!

Week of 1/23/23: Workouts this week, short home workout, Tu/Wed/Th/Sat sessions.

Hi Folks,

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


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

Week of 1/16/23: Workouts on Tu/Wed/Th/Sat will take place

Hi Folks,

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”


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-WORK at 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 :

200 (200) – 400 (200) – 600 (200) – 2 x 800 (200) – 600 (200) – 400 (200) -200 (200).

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.