Week of 9/19/22: Workouts this week; Sat HR/XT workout (9/24) is on.

Hi Folks,

We were blessed with a solid rain this week that took the edge off the super dry ground and grass, but temperatures will rise again late this week putting us back into drought conditions. Fall events are upon us in the world of XC runs, half and full marathons and cycling events. This is where the Summer mileage pays and avoids “cramming” in September.

A special half marathon: Looking for a personal best time for the half? Check The Humboldt Redwoods Half Marathon (and marathon, 5K) on Oct 9th: one of my favorite 13.1 mile races. I ran my best times for both the half and full marathon distances over that beautiful course that goes out/back on the Avenue of the Giants scenic route; no cars on the course during the event. It’s flat, except for one overpass; cool under the canopy of the Redwoods with lots of fresh oxygen in the air!

Yes, it’s a good four hour drive so I suggest an extra day so you can do a recovery run on the soft paths that parallel the Eel River near the Dyerville Bridge start/finish area; Maxwell Grove and other quiet areas under the towering Redwoods: always a special place spot in California! Get in thoseTempo runs of 20-40 minutes are key for the half and should be emphasized over the six weeks prior to race date: acclimating your body body to steady non-stop high end aerobic workouts. They pay off!

9/20/22 TUESDAY. TEMPO. After the usual warm-up run; then up the pace for 5′ of Tempo (1′ short easy run ) – 8′ Tempo (3′ easy) – 7′ Tempo – then regular run to the finish of your workout.

9/21/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT with TrapBar Deadlift 3 x 3 finisher. 8:15 AM at Warren’s gym. Be sure to get right into 35 Jumping Jacks and mobility exercises prior to our 5 x 12 reps of Swings; then the Circuit.

9/22/22 THURSDAY. SPEED-WORK at your local track. Steady run mile warm-up, 6 x 30 meters, Skips and Butt Kicks; then: 2 x 150 (50), 2 x 200 (200), 2 x 400 (200), 2 x 600 (200), 2 x 400 (200), 2 x 200 (200), 2 x 150 (50);….then after 1′ rest run an 800 at 5K pace. (Jose, your can add an extra 400 on the way up and down the “ladder” workout)

9/24/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlifts. 8:30 AM start at Seminary College ( 201 Seminary Drive) up in Lot C. LMK if you will be attending so that we have at least 6 or more joining in on the session. We will be adding to the total number of KB Swings during the second half of the workout.

In so far: Lisa, Chris, Judi, AJ, Denise, Robert, Andy, Paula, Hunter

Week of 9/12/22: Workouts this week

Hi Folks,

NOTICE: 7:50 PM. I am cancelling WEDNESDAY morning STRENGTH TRAINING CIRCUIT due to illness. I am not going to ask Warren to take over because he just returned home from a break – and while he was away his mom and I had to call in the vet to put down his dog (and ours), Riggins: his time had come. Always such a difficult life drama to go through with one’s pet.

I am still very much under the weather; we’ll see how I’m doing by Saturday…

9/13/22 TUESDAY. TEMPO. After the mile or so warm-up you’ll run three extended tempo pieces: 6′ (2′ easy) – 8′ Tempo (3′) – 7′ tempo and run easy to finish. Goal is to acclimate body to race pace with high threshold timed runs.

9/14/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Get in mobility exercises and warm-up prior to beginning with the 5 x 12 Swings; then the Circuit. We finish with 3 x 3 Trap bar deadlifts.

O’Head BB Squats / Regular KB Sumo Deadlifts

Thread the Needle mobility

Left Bulgarian ( Split Squat)

Right Bulgarian ( Split Squat)

KB/DB Plank Row (one arm rows) on flat bench press apparatus

DBL KB Swing & Front Squats

KB Hollow Body KB/DB Pullover

Landmine X6 Standing R/L Presses / LMine Wipers

H – H KB Swings

Farmer Carry / Waiters Carry

8/15/22 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, drills to wake those leg muscles, 6 x 30 meter quick cadence pick-ups.

2 x 100 (100), 1000 (200) , 800 (200), 600 (200), 2 x 400 (200), 2 x 200 (200), 2 x 150 (50).

9/17/22. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ TRAP BAR DEADLIFT FINISHER. 8:30 AM in Lot C of the Seminary College at 201 Seminary Drive. I’ll have the exercise stations set-up and white board instructions.

Week of 9/5/22: Workouts, Sat HR/XT back on..

Hi Folks,

This is the week to get in early morning workouts to avoid the heat!

9/6/22 TUESDAY. TEMPO run. I suggest a steady run instead of tempo because you’ll want to avoid quality running or cycling in the heat. Save it for another day when the weather cools off; you’ll get in moderate miles.

9/7/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlift finishers. 8:15 AM at Warren’s gym. Immediately after arriving at the gym, get in mobility exercises.

Deficit KB Sumo Deadlifts


Incline Push-up

Leg Lifts right to left Over 35# KB while balanced on butt


KB Alt. R/L KB Press

DBL KB Clean & Swing Clean . Repeat

Landmine Squat to Press / 180 Standing Rotations

Ball Slam with 15# or 20# ball

2 x 6 heavy KB Swings

25#, 35# or 45# Grip Plate O’Head Carry / Rack Carry

Finisher: Trap Bar Deadlifts 3 x 3

9/8/22 THURSDAY. SPEED-WORK on your local track. After the warm-up mile or so, drills and 2 x 100 (100). Then run:

8 x 400 (on 2′, or 2;30, or 3′ depending on your pace You are looking for about 45″ rest prior to starting the next 400; the clock doesn’t stop). After your last 400 and keeping the same rest interval go right into 1 x 1000 meters at 5K pace. Hold the pace steady, but run negative splits with a final push over the last 200 or 100 meters. Your trying to find that high aerobic threshold level, but controlled effort.

9/10/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and finish with 3 x 3 trap bar deadlifts. 8:30 AM start at Seminary College (201 Seminary Drive), up the entry road and park in Lot C. Get in your warm-up run and or calisthenics and mobility exercises prior to the start.

Weather should be cooler this morning..

Throwing in extra Swings this session to strengthen posterior side. Reminder: run the 1/2 “A”, 1/2 “B”, and Long at 5K effort level.

Week of 8/29/22: Workouts this week; Wed circuit, TH Track, but no Sat. HR/XT/ Loaded Carries.

Hi Folks,

Congrats to TOM O and JUDI S for running the challenging Double Dipsea last weekend. The solid wet foggy weather made for good running conditions; we are going to go through hot weather later this week!

NOTE: There will be no SATURDAY HILL REPEATS/ XT/ LOADED CARRIES this holiday weekend: a number of our group will be riding the 50K or 100K at the at the TOUR DE FUZZ in Santa Rosa; therefore, I am cancelling the workout this weekend. I suggest running RRGrade to Double Bow Knot and then bear left to Mt. Home Inn; then take Edgewood Trail down to top of Dipsea Steps and back to downtown Mill Valley. This course will give you a steady uphill tempo run and almost zero chance for injury while building good fitness. You can also run from Phoenix Lake area and push the Shaver Grade up to Five Corners; then take Yolanda Trail back to the lake.

8/30/22 TUESDAY. TEMPO run (except those who ran DDipsea; just do recovery run). After the mile warm-up run 6′ Tempo – (2′ easy), 8′ T – (3′ easy) – 6′ T ( easy run to finish.

8/31/22 WEDNESDAY. STRENGTH TRAINING Circuit; finish with Trap Bar Deadlifts. 8:15 AM at Warren’s. Arrive a bit earlier to get in warm-up and mobility exercises. We will also add strap mobility/dynamic stretching work prior to the Circuit.

Deficit KB Sumo DL / BB O’Head Squats ( try a heavier weight)

Thread the Needle

Inverted Row

R/L “Iron Crosses’ / R/L Foot to Hand Placement


Left Clean & Press

Right Clean & press

Landmine Bent Row

KB Figure 8’s

Rack Carry / Waiters Carry

9/1/22 THURSDAY. SPEED-WORK at your local track. A ladder workout with the emphasis on the shorter intervals this week. After the mile warm -up, 6 x 30 meters, skips, and butt kicks.

4 x 200 (200), 2 x 400 (on 2’/2:30 or 3′), 2 x 600 (200), 2 x 400 (on 2’/2:30/3′), 2 x 200 (200). then for the A & B groups add 1 x 800.

9/3/22. SATURDAY...There will be no Hill Repeats workout this Saturday: a number of group will riding the 50K or 100K at the Tour de Fuzz event on Saturday.

Week of 8/22/22: Workouts this week.

Hi Folks,

Update on 8/25/22: HR/XT/LOADED CARRIES/SPRINTS are a go for this Saturday , 8/27/22 at 8:30 am…

8/23/22 TUESDAY. TEMPO After the warm-up mile you’ll be running two tempo pieces at a high aerobic, but controlled pace: about 10K race pace.

Run a 12′ Tempo (3′ easy) – 12′ Tempo; then run to finish.

8/24/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Arrive 5′ early and get in your warm-up exercises.

X5 Right 1-Arm O’Head Squats

X5 Left 1-Arm O’Head Squats

Alt R/L Leg Squat – to -Stand Hamstring Stretches / Bent Over Wide Stance Groin Stretch

Incline Push-ups

Foot to Hand “Iron Crosses”

BB Romanian Deadlifts / BB Bent Row

R/L Alternating KB Clean & Presses

Weighted Plank

Land Mine 180 degree Rotations / LMine Squat to Press

Hand to Hand Swings

O’Head Grip Plate Carry / Farmer Carry.

Finisher: 3 x 3 Trap Bar Deadlifts

Abbreviated home workout if you are short on time: Execute 2 Turkish Get Ups on each side , then do 3 Rounds of:

(X 12 Swings – X 5 Goblet Squats – X 10 Incline Push-Ups) .

Short DAILY workout #2: for over 50 women:

16 Push-Ups / Free Squats x 22

Men: 32 Push-Ups / 26 Push-Ups…

Women over 60: 12 Push-Ups / 18 Free Squats.

Men over 60: 30 Push-Ups / 24 Free Squats

8/25/22 THURSDAY. SPEED-WORK at your local track.

8/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8:30 AM. ( It is a go; though I will change the first half of the workout). Meet at Seminary College, 201 Seminary Drive; turn left up entry road and park in Lot C. …. Allow time for either a short warmup run or calisthenics routine prior to the starting time of 8:30..

We will go over the details of the clean and Press after the first half of the workout..

Week of 8/15/22: Workouts this week, KB 201 Class, Tips

Hi Folks,

A late start today due to many to do’s! Let’s get started and I’ll update during the week. We will have hot days this week; best to run in early am or after sunset. Practice taking in water prior to beginning your run or cycling session.

Reminder for two workshops coming up this Saturday at Oakland’s Most Powerful Gym, 2002 Montana St., Oakland (easy to get to) and led by qualified and very supportive instructors:

StrongFirst Foundations Workshop: 8AM – 12:00 PM. A selection of kettlebell, barbell, and bodyweight exercises: Power Breathing, StrongFirst Plank, Barbell Deadlift, Hard Style Pushup and Kettlebell Swing.

Or, for those who have done Swings, and the Get-Ups and are ready for a detailed review of those two lifts, PLUS, you’ll be introduced to the Kettlebell Snatch and the Clean and Military Press. When you’ve gone through this workshop you will have material to work on for the rest of the year and longer: Kettlebell 201: Rite of Passage Workshop from 1 PM – 5 PM

You can explore their web site: oaklandsmostpowerful.com and read up on the background of each instructor. I encourage you to sign up so you can focus on each lift in detail and receive plenty of assistance; it’s good to work with another instructor.(scroll down to “Upcoming” section on their site to sign up for the workout.

Regular lifts to get in: Kettlebell swings; aim for TuThSatSun with 4x 10-12 reps on-the-minute (OTM) to acclimate your body to fairly consistent training with break days from swings. Swings work your entire posterior side, abs and cardiovascular system. Just completing the modest volume in addition to 4 x 5 modest weight (KB or DB) Goblet Squats is plenty to work into a regular habit. It may take months to work up to 100 Swings, but keep the same volume of Goblet Squats for now. If you can get this weekly schedule going you’ll gradually add reps – and learn more lifts (probably include the Carries: Farmer, Rack and Waiters) so you have a hip hinge movement, an overhead movement or carry, leg strength and the get-up.

8/16/22 TUESDAY. TEMPO runs. After the warm-up mile get in the tempo pieces at about 10K race pace effort level. 4′ Tempo (1′ easy) – 10′ Tempo (2′ easy) – 10′ Tempo (2′ easy); then run to finish of your workout. .

8/17/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s. Do your mobility exercises and warm-up prior to the Circuit training.

  1. X5 Right KB or DB 1-Arm O’Head Squats (arm straight o’head, bicep in line with ear; squat down to full position, pause, then come to standing position.
  2. X5 Left KB or DB 1-Arm O’Head Squats
  3. Squat Position R/L Torso Rotations
  4. Incline Pushups
  5. R/L Foot to Hand “Iron Crosses”
  6. BB Romanian Deadlifts / BB Bent Row
  7. R/L KB Clean & Press
  8. Weighted Plank
  9. Landmine 180 Rotations / LMine Russian Twists
  10. Farmer Walk / Grip Plate O’Head Carry

8/18/22 THURSDAY. SPEED-WORK at your local track. Purpose here is not only improving leg speed, but fitness, pacing practice, and leg turnover. After the mile warm-up, skip and butt-kick drills; 6 X 30 meters quick turnover; then run 2 x 100 (100), 2 x 150 (50). There will 4 rounds for “A” group; 3 rounds for B and C groups:

(600 (200) at 5K race pace (200) – 400 (200) – 200 (200))

4 rounds for “A” group: (6′ pace group or faster)

4 rounds for “B” group (7′ pace group)

3 rounds for “C” group: 8′ pace or slower)

8/20/22 SATURDAY. HILL REPEATS/LOADED CARRIES/SPRINTS. 8:30 AM at Seminary College, 201 Seminary Drive, Strawberry; go up entry road and park in Lot “C”. Arrive earlier to get in your warm-up run, short run at bold level , band shoulder stretches and kettlebell warm-up that will be posted on the warm-up board.

  1. X15 Mtn Climbers (that’s 30 reps total) / X8 R/L Side Muay Thai Planks

Hills: Short – 1/2 “A” – Sprint

2) X 6 R/L Split Squats / X 12 DGB Sit-up and Reach

1/2 “B” + Long ( should be done well under 4′)

3) X 8 R/L DB Clean & Press

2 x Short – 2 x Sprint

4) X 12 DB “Thrusters” / X 8 R/L DB “Gorilla Rows”

Sprint – 1/2 “A” – Sprint

Finisher: 3 X 3 Heavy Trap Bar Deadlifts

Week of 8/8/22: Workouts this week with Tempo, Strength, Track and Hill Repeats/XT.

Hi Folks,

Saturday Hill Repeats/XT/ Carries: We will change our start time to 8:30 AM as Fall approaches so that you have more daylight to travel to the workout and warm-up time. This new start time begins this Saturday, August 13, 2022.

General Preparedness: Our strength training and mobility exercises are directed to preparing your body for most any activity, sport, and the challenges of daily living. Pavel Tsatsouline, the man who brought the well thought out kettlebell training system (StrongFirst.com) to the US emphasizes key basic movements that address strength, mobility, shoulder stability, cardio fitness. Getting strong is a priority, then all activities improve.

The Kettlebell Swing, Goblet Squat, Deadlift, Loaded Carries and Turkish Get Up (TGU) form the foundation of the program (though you’ll learn the Snatch, Clean & Press, Windmill and Bent Press after the basics are well learned).

I found that over many years that keeping the workouts to a limited time period of about 30-45 minutes of actual training, makes for good compliance, as demonstrated by the members of our workout group: a number of them have stayed with it for over 15 years.

The members of our workout groups are mostly over 40, 50 and 60 involved in endurance sports, such as running, cycling and triathlons; get in plenty of cardio exercise, but are encouraged to include a solid resistance training and mobility program twice per week. It’s key to helping slow down the aging process, more specifically loss of muscle tissue or lean body mass (LBM) and osteoporosis. People who maintain solid strength training do better than most during their later years with sports and functional living. Maintaining leg strength, sound back strength, shoulder stability and grip strength are key to thriving during our later years. A modest amount of cardio exercise will suffice after age 50, but don’t lose the muscles weight and bone health!

Now that I’ve reached 75 and learned that if I miss a week or two of weight training: strength declines quickly. Mobility exercises and the ability to get up from the ground to standing also becomes more of an issue. Your joints should be able to go through their full range of motion. Carrying out the TGU, even without weight addresses core strength, mobility, right and left sides, connects the upper/ lower body, strength and fitness in one exercise. Top KB instructors tell me if they were to be limited to one exercise the TGU would be it due to its benefits… (more to come)

8/9/22 TUESDAY. TEMPO run. After the warm-up mile or so run 6′ Tempo (2′ easy) – 10′ Tempo (3′ easy) 8′ Tempo; then run to the finish of your workout. We are looking to have you have 20-25 minutes total at a high, but controlled aerobic level to help you acclimate to race pace.

8/10/22 WEDNESDAY. STRENGTH TRAINING & CIRCUIT. 8:15 AM at Warren’s. Get in your mobility warm-up exercises so that you are ready to go.

KB Deficit Sumo Deadlift / Weighted Bar or BB O’Head Squats (focusing on good shoulder/arm lockout and deep squat position)

Left Lunge Torso Rotations (goal is to form a “T” positions with your arms, straight line)

Right Lune Torso Rotations ( working on rotating thorax area)

Inverted Row ( definite back strengthener)

R/L “Iron Crosses” (lying on back, arms outstretched; alternate bringing feet to hands)

BB Wipers

Left, Offset Load KB Rack hold & right arm Press (Standing first Round/kneeling 2nd)*

Right, Offset Load KB Rack hold & Left Arm Press (” “)

Landmine Two Handed Row

Heavy Swings 2 x 6 reps ( increase the KB weight, emphasize strong form and breathing)

Rack Carry / Farmer Carry

Finisher is Trap Bar Deadlift 3 x 3-4 reps.

* new lift: use heavier KB in left arm Rack position; lighter KB or DB for the right Pressing arm. Next station will be vice versa. Just as you can do Loaded Carries with two different weights for the extra effort to maintain a balanced position; you can have two different weights for the rack hold and pressing movement.

8/11/22 THURSDAY. SPEED-WORK at your local track. After the mile warm-up steady run, 6 x 30 meter pick-ups, Skips and butt kicks: 2 x 100 (100):

2 x 200 (200) – 2 x 400 (on 2′, 2:30 or 3′ depending on your pace) – 3 x 1000 (200).

( Jose, and others running higher weekly mileage run 4 x 1000 (200)…Next step is to work up to 5 x 1000 (200) to get in 5K worth of speed-work: a terrific training workout that will help improve all distance racing.

8/13/22 SATURDAY. HILL REPEATS/XT/SPRINGS/LOADED CARRIES/TRAP BAR DL. 8:30 – new time! Drive to the Seminary College (201 Seminary Dr) in Strawberry area, go up entry road to LOT C and park there. Get in short run through the other parking lots, do warm-up mobility work; then we start with first set of exercises and hill repeats.

LMK if you are joining in…

Week of 8/1/22: Workouts and tips this week.

Hi Folks,

After the men’s Tour de France ( TDF) I watched the First Tour de France Femme, the 8 day women’s cycling tour. It was an historic and successful event. The quality of the field, the drama of competition, the fan support, the coverage, the scenery of France shown aptly by French TV, came across beautifully. It looks like the TDF Femme will take place again next year with more teams, top individual women cyclists, and, I’m sure, TV viewers. All the riders were determined to make this a first class competition and turned themselves inside out to give it their all. This event will stand on its own by next year!

I can’t help but point out the Yellow (overall winner), Green (Sprint competition), Polka Dot (Queen of the Mountains), White jersey (best young rider under 25) were all from the Netherlands! It bears out the saying, “if you ain’t Dutch, you ain’t much.” I was especially impressed by the single performance of Annamiek Van Vlueten on Stage 6. She had been compromised during the first five days with stomach flu and battled to stay in the race. Then on day 6 she broke out with a remarkable performance over a hilly course that took her from 89th to first place and into the Yellow Jersey with a 3:27 cushion over second place (also a Dutch woman!); she maintained her first place through day 8. The last day concluded with a 24% grade uphill to the finish.

8/2/22 TUESDAY. TEMPO day on over moderately rolling terrain. After the warm-up mile run 2 x 10 minute tempos with a 4′ easy run between each bout. A bit longer than most bouts, but it simulates steady pacing high aerobic effort.

8/3/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM at Warren’s gym. Two rounds:

Deficit KB Sumo DL / BB O’Head Squats

R/L Leg Over “Iron Crosses”

Incline Push-Ups

Squat to Stand Stretches


DBL KB Clean & Swing Clean. Repeat

Landmine L/R Reverse Lunge to Press

DGB Sit-Up and Reach

2 x 6 KB Heavy Swings

Farmer Carry / Grip Plater O’Head Carry…..

Finisher:Trap Bar Deadlifts 3 x 3 reps

8/4/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, and mobility exercises (yes, very important; you’ll know what I mean when you’re over 50!). Then 2 x 150 (50):

2 x 400 (on 2′, 2:30, 3′); then 4 x 800 (200). Run the 800’s at 5K pace; you’re running two miles in half mile pieces while acclimating to 5K race pace.

8/6/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. At Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area) up in Lot C. Please arrive early to get in a warm-up prior to starting the workout. (note: I will change the workout start time to 8:30 beginning in the Fall)…)

  1. ) X 15 Mtn. Climbers / X 12 DB Thrusters

2 x Sprint – Short – 1/2 “A”

2). X 5 DB R/L “Plank Drag” / X 12 DGB “Jack”

2 X Short – Sprint

3) X 6 DB Burpee & Row / X 12 DGB Sit-Up Reach

1/2 “B” – 2 x Sprint

4) X 6 R/L DB Top Half Get Up / X 6 R/L “Iron Cross Leg Overs”

2 x Short – 2 Sprint

Then: Sprints – Loaded Carries – Swings; finish with Trap Bar Deadlifts.

Week of 7/25/22: Workouts, tips, shorter routines; no Sat HR/XT this week.

Hi Folks,

Grandkids are her for a week of Warriors Basketball Camp from 9-4, Monday through Friday which is great because they come home tired! The camp is well-run and the boys learn a great deal about developing basic skills to improve their game and have time to visit family.

This year we witnessed the fastest Tour De France (TDF) in history; I think they averaged over 27 mph over all the terrain be it flat, rolling, the Alps, and Pyrenees. Last solo Time Trial of 25 miles with climbs, flat, rolling, winding roads was completed by the top men in 48 minutes and change for 30 mph average.

August is almost here! Stick to your game plan to get in a consistent training that will take you to your Fall event goal. You have good daylight, pleasant weather; now it’s motivation to put in the weekly mileage with 5%-10% of your week devoted to speed-work.

7/26/22 TUESDAY. TEMPO. After a good warm-up run get in 6′ Tempo (2′ easy running) – 12′ Tempo (4′ easy) – 6′ Tempo (2′ easy); then continue to finish. When running four minutes or less of Tempo, do them at 5K effort; otherwise run the Tempo at 10K effort.

7/27/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar finisher. 8:15 am at Warren’s. Note: I may have to leave Circuit exercise station cards at gym so Robert can lead the workout: my daughter tested positive for Covid, so I will keep my distance from the workout group.

Deficit KB Sumo Deadlift / x 4 R/L one-arm KB Overhead Squats while holding onto rack

R/L alternating Foot to Hand placement

Inverted Row


Left KB Clean & Press

Right KB Clean & Press

Landmine “Russian Twists” / 180 degree standing rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

more to come….

7/28/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups and skips: 2 x 150 (50); 30 Mtn Climbers then 2 x 400 (on 2′, 2:30, or 3′); then before the 1000’s, 15 air squats followed by 3 x 1000 (200). Eventual goal is 5 x 1000 or 6 x 800 to get in the 5K total distance of speed-work.

7/30/22…There will be no official SATURDAY HILL REPEATS due to family in town and airport drop-offs. Saturday workouts will resume on 8/6/22.

The shorter hill repeats should be carried out with strong effort to yield some key benefits. I call it the “weight training of running” for they strengthen all of the running muscles. Hill Repeats increase stride efficiency so that you recover more ground with each stride- and with less effort.

Fast hill repeats develops neuromuscular efficiency by bringing into play more motor units (nerve cells which activate the muscle tissues; one unit can activate a number of motor units. The hill repeats stimulate better motor unit firing, better muscle contractions and more resistance to fatigue. When you finish a strong 15″ or less hill repeat, allow time to ease back down the hill to promote more recovery: don’t rush the repeats, but allow for good recovery in between each fast rep…

Week of 7/18/22: Workouts this week with Wed & Sat a go

Hi Folks,

Updates and training advice will be coming in small blocks as the next two weeks are very full for me. Meanwhile take advantage of the good weather during the early mornings to get in your training.

Note that I will hold Hill Repeats/XT/Loaded Carries this Saturday, 7/23/22 at the Seminary College, BUT will NOT HOLD the workout on Sat. July, 30th because I have family in town.

7/19/22 TUESDAY. TEMPO. After the warm-up mile or so you will be running at about a 10K effort level for a set period of time followed by easy run recovery:

3 x( 8′ Tempo (3′ easy)). Acclimate your body to high aerobic, yet controlled effort level.

7/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 AM at Warren’s.

Regular KB Sumo Deadlifts / BB Overhead Squats with weighted bars

Left Lunge Torso Rotations / Left arm Squat Torso rotations

Right Lunge Torso Rotations / Right arm Squat Torso rotations

Incline Push-Ups

R/L Foot to Hand Placements

BB Romanian Deadlifts / BB Bent row

DBL KB Swing Cleans and Front Squats

Weighted Plank

Landmine Wipers

Lateral Bar Dips

Waiters Carry / Rack Carry

7/21/22 THURSDAY. SPEED-WORK at your local track. After the warm-up run, 35 jumping jacks, 6 x 30 meter pick-ups, 10 free squats; run 2 x 150 (50), then:

A gp (6′ pace or better): 10 x 400 (on 2′), 1 x 800*

B gp (7-8 pace): 8 x 400 (on 2:30), 1 x 800*

C gp (8:30-9 pace: 6 x 400 (on3′), 1 x 800*

After the last 400; instead of another 400 on the same time interval you will run the 800, i.e., no extra rest to practice running a bit tired and to test your ability to complete the 800 best you can though the pace will be slower.

7/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS and Trap Bar Deadlift. 8 AM in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley. Arrive early to get in a short run, or light weights and bodyweight exercise routine.