Week of 4/18/22: Workouts, changes for our Saturday sessions…

Hi Folks,

Looks like we will have unsettled weather for this week; be ready for the unexpected!

Upcoming changes for the next three SATURDAYS: 4/23/22 ( a dozen of us will be riding various distances in the charity ride “Bike Around The Buttes” at Sutter, CA.; 4/30/22 we’ll be in Santa Cruz area from Monday 4/25 through May 2, 2022; then on Saturday, May 7th a few of us will be riding in the “Wine Country Challenge”. It’s funny how the schedule worked out, but I hope we can all be training together soon on Saturdays. Meanwhile, during our missed Saturdays together, you can continue with Swings, Squats, Presses, Hill Repeats; perhaps a RRGrade Run workout.

ALLEN BIGGS, a member of our workout group, accomplished percussion musician, good cyclists, a very caring individual and a man of action: on the spur of the moment helped contribute to the war effort in Ukraine. Last Sunday he and his wife Kathy, received a call from a friend to help deliver much needed supplies to Poland for the war effort in Ukraine. They thought about it for a brief period and by Tuesday they were carrying two 100 lb duffel bags filled with kevlar vests and on a flight to Poland. There they dropped off the vests to be taken to where the action is taking place.

He and Kathy had a chance to observe the excellent system for helping so many refugees who had arrived into Poland. They also met other volunteers from the US and a number of countries who had brought supplies to Poland to be used in the war effort. He and Kathy then returned to the U.S. and home. Quite the experience and they made a contribution to the war effort; they’ll do it again in the near future.

Monday’s Boston Marathon featured the strongest field in the history of the men’s division ever and also featured a remarkable duel between two top women over the last several miles. Both the top man and woman were pushed to their limit to take their wins. Edna Kiplagat , 42 of Kenya also set a Masters Course Record, was in 4th paced with a 2:21:40 – also a PR for her!

Peres Jepchirchir, the Gold Medalist, and winner of the last four marathons, from Kenya was in a head to head battle with Ababel Yeshaneh, the present WR holder for the women’s half marathon, from Ethiopia were in a duel that featured seven lead changes after mile 25! Jepchirir won it in 2:21:01 with Yeshaneh four second later! This gave Jepchirchir 5 for 5 wins. One tough lady!

The first five miles was completed in 28:04 about 2:27 pace; the miles 6-16 were the fastest ever ranging from 4:59 – 5:24 pace, or 2:14:52 pace! They reached halfway in 69:41. Three American women broke 2:30:00 with Nell Rojas placing 10th in 2:25:57. Kiplagat, 42 had won Boston in 2017, second 2019, 2021; 8th in 2018. Absolutely amazing performance!

Evans Chebet and fifteen others hit half way in 63:24 and the top of Heartbreak Hill; then from 35K to 40K (miles 22-25) he ran 13:55 to separate himself from the fast charging field. He ran the miles in 4:26, 4:27, 4: 26 and 4:37 over the last portion: a gutsy mover and incredible pace that he could sustain to the finish! Looked like a sustained sprint to me! He’s won four of his last five marathons and holds a 2:03:00 best.

California poppies in great numbers along the roads to Tomales. Go see them while they’re still blooming!

4/19/22 TUESDAY. THRESHOLD workout. After the warm-up mile or so, run 10′ at high aerobic level followed by a 3′ recovery run at easy pace; then another 10′ pick-up followed by a run to the finish. Find your steady high aerobic effort; yet “comfortably stressed” level. The goal is to acclimate your body to the non-stop pace you will experience during a race or time trial with short recovery jogs in between. Tempo runs are usually 20 minutes or a bit longer and run at a lower intensity over 3-6 miles; depending on your fitness and weekly mileage level.

4/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT Trap Bar Deadlifts and Kettlebell Swings. 8:15 AM start at Warren’s gym. Get there 5-10 minutes prior to start to get in your warm-up!

We do our 5 x 12 reps of KB Swings; then into the Circuit:

X6 DB Thrusters / PVC or BB O’Head Squat

Lunge Torso Rotations

Incline Push-ups

Exercise Ball Transfers

BB Romanian Deadlifts / BB row

Left KB Clean & Press

Right KB Clean & Press

DGB Sit-Up and Reach

2-3 sets of 5 reps Swings with Heavier KB

KB Farmer Carry / KB Rack Carry

Finisher: Trap Bar Deadlifts

4/21/22 THURSDAY. SPEED-WORK at your local track. Warm-up mile, 6 x 30 meter quick cadence pick-ups, 2 x 150 (50) stride-outs.

A gp: 12 x 400 (on 2:30)

B gp: 8 x 400 (on 3′)

C gp: 6 x 400 (on 3′)

4/23/22 SATURDAY.…No Saturday HR/XT group workout today as 14 of us are at the Bike Around The Buttes cycling event.

Week of 4/10/22: Workouts for this week, results, training.

Hi Folks,

Update on 4/14/22: I just learned that our Saturday HR/XT Lot “C” ( and other lots) have been rented this Saturday, 4/16/22 to park 60 plus trucks for a film company. ; so I have cancelled the 4/16/22 workout. There is also a chance for rain Saturday morning. Now the other bad news: the rest of the April Saturdays (4/23, 4/30) are out due to the Bike Around the Buttes on the 23rd and we’ll be with Sister Marion at the Dominican Nun’s vacation house in Santa Cruz (4/30) for Sandy’s birthday week. Then on Saturday, May 7th is the Wine Century Ride in Santa Rosa which sold out by mid March!

4/11/22 TUESDAY. TEMPO workout for this week. After the warm-up mile, you’ll run:

3 x 6′ Tempo (2′ easy between each 6′ pick-up). I have you keep the recovery jog short because you’re running the tempo piece at a high aerobic level, but controlled effort.

4/12/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 at Warren’s gym. Circuit entails 35″ of exercise; 25″ moving to next station and recovery. Two rounds of the Circuit and finish with 3 x 3 Deadlifts

Deficit Trap Bar Squats / x6 O’Head Squats on second round

“Kneeling Thread the Needle”

Incline Push-Ups / Inverted Row

R/L Alt Foot-To-Hand Placement (mobility work)

BB Wipers

X6 DBL KB Swing Cleans (don’t rush the reps, use hip snap & “retraction movement” with arms

R/L KB Presses

Weighted Plank (with 25# or 35# plate on your back)

X 15 KB Swings

KB Rack Carry / Farmer Carry

4/13/22 THURSDAY. SPEED-WORK at a track. After the usual warm-up mile, 6 x 30 meter pick-ups, high skips, butt kicks, 2 x 100 (100). A bit different workout today: we’ll have you include some bodyweight strength exercises to go with the intervals. Two Rounds through the five exercises, i.e., go through the set once; then repeat.

25 Jumping Jacks / 200 (200)

30 Mtn Climbers total / 200 (200)

10 R/L Alternating Single Leg “V-Ups” / 200 (200)

6 Burpees / 200 (200)

10 Prisoner Squats / 200 (200)

4/15/22 SATURDAY. SATURDAY HR/XT/SPRINTS/LOADED CARRIES & Trap Bar Deadlifts. Is Cancelled due to our Lot C and others being rented out for a film company’s use.

Week of 4/4/22: Workouts this week, results..

Hi Folks,

Posting our schedule for this week will be done in spurts due to interruptions during the high school Spring Break week. I’m waiting for a group picture of our participants in Sunday’s Lava Man Triathlon held on part of the Ironman course on the big island north of Kona. Apparently winds were fierce on race day which greatly affected the swim and bike disciplines; as a result time goals were thrown out the window and it became a day of getting through it!

Dave, Kathleen, Kevin Lelani after the windy Lava Man Triathlon
Judi at transition!

4/5/22 TUESDAY. TEMPO workout (or run with the TL distance runners at Bear Valley probably about 10:15; we meet at TL at 9:30, then head out. Bovine after the run). After warm-up mile 12′ tempo (4′ easy run) – 8′ tempo (3′ easy run) – 5′ tempo, then run to finish.

4/6/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Trap Bar Deadlifts. 8:15 am at Warren’s. CIRCUIT (to be posted later)

A simple and different but effective workout that’s not High Intensity Training (HIT), but more high density called Time Volume Training (TVT) by Nick Nilsson. Pick a weight you use for 10 reps for say, bench press (or weighted vest with push-ups), squats or presses with good form and no over straining.

Do only 3 reps / followed by 10″ rest and repeat the pattern until you cannot do more reps with good form. That may take 5 minutes and could be enough for an introductory day. Next time do the 3 rep / 10″ rest pattern; when tired do:

3 reps / 20″ rest and repeat the pattern until form falters; and switch to

3 reps /30″ rest….This way you are only changing the rest period, getting in more reps and sets while staying strong. As you tire you’re doing fewer sets with more rest; that is the quality is lasting longer. The resistance keeps going up….more on this later.

4/7/22 THURSDAY. SPEED-WORK at track.

4/9/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS / TRAP BAR DEADLIFTS. 8 am on Lot “C” at Seminary College, off Seminary Drive. Arrive earlier to get in a warm-up run and shoulder/legs/hip routine.

LMK if attending.

Notes on lifts:

“Thrusters”: Your thighs should break parallel plane, then rise up quickly with explosive thrust.

” DB Side Plank Sweep & Reach”: Use modest weight (usually 8-12 lbs) to sweep under torso then out and up to vertical in deliberate motion; eliminate momentum

“Iron Crosses”: You’re on your back with arms outstretched; raise right leg to vertical and bring over towards left hand with emphasis on rotating torso. Bring right leg back up to vertical, down straight; pick up left leg to vertical and bring over to right hand. Repeat six times to each side.

Week of 3/28/22: Workouts Tue/Wed/Th/Sat.

Hi Folks,

For THURSDAY’s speed-work, we’ll incorporate a variation on the 6 x 30 meter pickups with “suicides” or “To me’s” on the football field. (see below)

We’ll on again with our Hill Repeats/XT this Saturday (4/2/22) at the Seminary College in Lot “C” at 8 am; we should have clear weather for the training session. A reminder to run the “Sprint” and “Short” distances with strong effort at mile pace; the the “Half” and “Long” distances at 5K effort level. Effort is kept at a high aerobic, yet controlled level, to develop strong leg push-off which translates to faster trail and road racing. Note, that when you run the 30 meter Sprints; run out 30 meters to the cone, touch hand to the ground, then sprint back to the start. Time to develop basic leg turnover to the next level.

TRAINING TIP: After two years or so of living with the threat of COVID, change with the work day, a reduced social life, eating and activity altered, and more. You may find your attitude to “working out” had to change to avoid making it another stress.

It is perfectly fine to reduce the intensity and volume of running, cycling, swimming mileage and bring it down to a more relaxed level. It’s what I call “Getting it in” more gently by reducing the sets, reps and intensity with weight training, and adding more yoga / stretching, weight training.

3/29/22 TUESDAY. TEMPO run, i.e., getting the body acclimated to distance running race pace effort. After a warm-up mile pick it up to that “comfortably stressed” level for:

4′ Tempo – (2′ easy”, 8′ T – (3′ easy), 6′ T (2′ easy), 4′ T , then continue to finish the run.

3/30/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT , plus Trap Bar Deadlifts. 8:15 am at Warren’s gym. Be sure to get in strap shoulder rotations, DB/KB Halos, some Goblet Squats and Hip Raises.

Deficit KB Sumo Deadlifts / BB O’Head Squats

“Thread the Needle” ( emphasis on torso rotation)

Incline Push-Ups

X5 DB or KB Goblet Squats (with pause at bottom of “6 o’clock ” position. Going for form)


Left KB or DB Clean & Press

Right, KB or DB Clean & Press

Weighted Plank with 25#, 35#, 45# plate on your back

2-3 x 5 Heavy KB Swings

Farmer Carry / Rack Carry

SHORT WORKOUT for on your own: 2-3 times:

X5 Trap Bar Deadlift or with KB; X5 R/L KB /DB Presses, 12 Swings, and X6 to each side DB “Plank Drag”

3/31/22 THURSDAY. SPEED-WORK. at a track….After your mile warm-up we’ll introduce a bit different quick cadence routine on the football field where each 10 yards is marked with bold numbers.

Two rounds of: (1 x 20 meter run/ walk back to start; 2 x 20 meters run out, touch ground, sprint back to start; 2 x 10 meters run out-touch-run back); then

(200 (200), 400 (200), 600 (200), 400 (200), 200 (200)).

4/2/22 SATURDAY. Hill Repeats/XT/Sprints/Loaded Carries/ Trap Bar Deadlifts. 8 am in Lot “C” at Seminary College off Seminary Drive in Strawberry/Mill Valley. Arrive early to get in your warm-up run.

Week of 3/21/22: Workouts on for Tue/Wed/Th/Sat.

Hi Folks,

Update: a little change on Saturday’s “30 meter sprints” …see below.

Some members of our workout group attended a very helpful Kettlebell Workshop last Saturday from 8 am to noon, with a focus on breathing for weight training, the step by step for : deadlift, kettlebell swing and Turkish Get Up. The session allowed time to focus on the details of each movement. I’ll look to see when another class comes up in the near future for those of you who could not attend last weekend; or, we can certainly schedule one for our group. The Team Leader, Analisa Naldi said she would come over to Marin and teach a session.

3/22/22 TUESDAY. TEMPO session on fire roads or the trails; should be over flat to mildly rolling terrain. After a mile warm-up, plus some 10″ surges do a 10′ Tempo, then (4′ easy) – 8′ Tempo (3′ easy) – 5′ Tempo , then run to finish of workout.

3/23/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT & Trap Bar Deadlifts. 8:15 am at Warren’s gym.

3/24/22 THURSDAY. SPEED-WORK at your local track. After the warm-up mile and 6 x 30 meter quick cadence pick-ups you’ll run:

2 x ((400 (200), 200 (200)); (1 X 600 (200), 200 (200); 1 x (400 (200) – 200 (200))

Run the 400’s at mile pace, 200’s at faster than mile pace, and the 600 at 5K race pace.

3/26/22. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and TRAP BAR DEADLIFTS. 8 am. Drive up the entry road off Seminary College off Seminary Drive and into LOT C. Arrive a bit earlier to get in your warm-up run, pre-lifting warm-up routine; then we go at 8am with the body of the workout.

During the next phase of the workout that includes Sprints and Loaded Carries, I’m having you change the 30 meter sprints to “Suicides” or “To Me’s”, i.e. run to the one end of the 30 meter distance, touch your hand to ground and sprint back to the start. (Let’s see who read the blog)

Week of 3/19/22: Workouts this week, but no SAT HR/XT/ Loaded Carries/Sprints/Trap Bar DL this week.

Hi Folks,

I will be updating all week because it looks like I’ll have many interruptions on Monday and Tuesday.

NOTE: I will NOT have the Saturday HR/XT/LOADED CARRIES/SPRINTS workout on 3/19/22 due to four of us going to the KB 101 Workshop early that morning in Oakland.

Those of you preparing for the Dipsea Race the second weekend in June ( back to its usual date on the Calendar; coming up quickly) may want to run to top of Dynamite, or the entrance of the Rain Forest and back as a first venture on the course, and to test what shape you legs are in! The other suggestion is to get in the RRGrade course at a very steady pace with the option to Double Bow Knot, or West Point Inn, and back. The uphill course done at a “comfortably stressed” push will accelerate your fitness for the Dipsea and road races.

During April and May I suggest running 2-3, 5K races to build your fitness for that hard push that the Dipsea requires; yet won’t require much recovery time.

3/15/22 TUESDAY. TEMPO run. After the warm-up mile or so, get in 3 x 6′ Tempo with 3′ easy running between each 6′ Tempo pick-up. Maintain 10K race pace effort for each tempo portion.

3/16/22 WEDNESDAY. STRENG TRAINING CIRCUIT and Trap Bar Deadlifts. 8:15 am at Warren’s gym.

Deficit KB Sumo DL // BB O’Head Squats

R/L Lunge Torso Rotations

Inverted Row

“Copenhagen Side Plank Knee Drive’


Right KB Bottom Half Get Up

Left KB Bottom Half Get Up

DBL KB Swing + R/L Alt Press

2 x 5 Heavy KB Swings

Rotational Med Ball Throw ( to me your “catcher”)

KB Rack Carry / O’Head Grip Plate Carry ( 25#, 35#, 45#)

3/17/22 THURSDAY. SPEED-WORK at your local track facility. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt-kicks. then two rounds of:

(12 free squats, then immediately run 2 x 200 (200); 20 total mtn climbers, then 2 x 400 (200); 8 Burpees, then 2 x 600 at 5K pace (200). )

3/19/22 SATURDAY.…..No Sat HR/XT this Saturday. (see above)

Week of 3/7/22: Workouts this week, results, Daylight Savings on Sat night…

Hi folks,

Results: Last weekend the very popular Way Too Cool 50K took place with over 500 finishers completing the 31 miler near the town of Cool, CA. It’s been run some 32 years now and is a fixture on the ultra running circuit. JUDI SHAFFER, 62, of our workout group took 8th in her division with a 7:37:20; instead of full work day, she got in a long run! Way to do it, Judi!

TOKYO INT MARATHON last weekend. Eliud Kipchoge put it all on the line again to win another Major (Berlin in September) against a very tough field of elite runners with a 2:02:40! The 10K in 28:37; half marathon in 61:03 and a 14:25 split from 25K to 30K. I’m so impressed that he develops a training program that executes a winning performance on the day it counts! Three ran under 2:05:00, 10 < 2:08:00, 22 < 2:09:00, 27 < 2:10:00, 33 < 2:11:00 (that’s 5 minute pace!), 50< under 2:15:00.

Women’s division was won in 2:16;02 by BRIGID KOSGEI the WR holder that she set at Chicago Marathon with a 2:14 plus. Five women under 2:20:00, 13 < 2:30:00, and 20 under 2:40:00! amazing depth!

3/8/22 TUESDAY. TEMPO run. After the warm-up mile, pick up the pace to threshold effort and do: 12′ tempo (4′ easy) – 8′ tempo (3′ easy) – 4′ tempo; then continue with a run to the finish. Your concentrating on very steady pace that’s at an effort of “comfortably stressed”,high aerobic, but controlled effort; all out effort is reserved for race day. Here we’re acclimating your body to no rest long intervals so when it comes time to race it’s not a shock to your system.

3/9/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 am start at Warren’s. After the warm-up routine with ROM and mobility exercises we’ll do the Circuit with 35″ exercising followed by 25″ moving to the next station and rest.

One-Arm KB O’Head Squats (left arm, second round right arm)

Thread the Needle

DB R/L Step – Ups

Incline Push-Ups

Alt R/L Leg V-Ups

“Thick Grip” BB Romanian Deadlifts/ “Thick Grip” BB Bent Rows

Left KB Clean & Press

Right KB Clean & Press

Hand to Hand Swings

BB Farmer Carry / Bottom-Up Carry

Bonus “Row To Hell” on a row machine: Row 500 meters for time (rest the same time it took you to row the 500); then row 400 with same rest time it took to row the 400; then 300 with same pattern, then 200 and finally 100 meters. A demanding all-out effort, i.e., total work capacity that requites legs, arms and back at the same time. Alternative is with a partner using the “I go, you go,” format where you row as your partner rows. Great format also for alternating KB Swings!

2000 meter Row for time. This is the Olympic rowing distance and all-out test of muscular endurance and cardiovascular capacity. Every February they hold the international competition (CRASH B Sprints) at one of the Eastern seaboard colleges; line up about 100 rowing machines. A time of 7 minutes is super, 8 minutes excellent, 9 plus is the time I did, and boy, my legs were jello trying to stand up after I finished! Give it trial run. “Erging” i.e., rowing on a rowing machine builds all-around fitness and provides a no impact exercise for those dealing with knee issues, shin splints, plantar fasciitis and more.

3/10/22 THURSDAY. SPEED-WORK at a track. A bit different today so you build some leg turnover and fitness. After the warm-up mile or so, 4-6 x 30 meters, skips, butt-kicks:

12 x 200 (200), but at one of three levels:

A gp ( sub 6′ pace runners) < 40″; B gp (sub 7′ ) 50″; C gp (sub 9′ pace) < 60″. You can run fewer reps to 8, 9, or 10 reps of 200; depends on your base.

Bonus workout with a Strength and Aerobic challenge: For beginners do a 1 x Deadlift with 20# over body weight followed by a 1 Mile Fast Run on the same day. The more extreme version is a 500# Deadlift followed by a 5 minute mile ( helps to be young when tackling this one).

3/12/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ Swings, Trap Bar Deadlifts. 8 am in Lot C of Seminary College parking lot off Seminary Drive in Strawberry/ Mill Valley. Arrive early to get in a short run and warm-up routine.

Week of 2/28/22: Workouts this week; bike ride on 3/6/22; on 3/19/22 Kettlebell 101 Clinic,

HI Folks,

There will be bits of rain/drizzle (not a “storm”) this week, but Saturday HR/XT should be okay as we begin March. BTW next year, during Nov, Dec, Jan, Feb; I may shift our starting time to 8:30 to avoid most of the darkness during the early morning drive to the workout. Note, that this month we switch to Daylight Savings time on March 13th.

3/5/22 NOR CAL JOHN C MEMORIAL 10 Mile race in Redding. 8 am at 2150 Bento Drive. A fast 10 miler and serves as a PA/USATF Championship race.

3/5/22 is the WAY TOO COOL 50K at Cool, CA (near Auburn). Good luck to Judi and others who are tackling this popular ultra run.

3/6/22 Sunday some of us are going on an informal bike ride from Yountville’s little park at the north end of town (starting 8:30 am or earlier for others) to take advantage of cycling on the Silverado Trail because it’s the one day of the year, that there will be NO CAR TRAFFIC from 7 am – noon due to the running of the Napa Marathon.

This is about the best morning to ride Silverado Trail as runners make their way from Calistoga south to Vintage HS in Napa (Trancas exit); they will close it down from two lanes to one lane at half marathon split and also the starting point for the half marathon which is near Cobb Dam road that goes to Hennesey Reservoir. The Yountville Cross Over Rd is at the 18.25 mile point of the marathon; we’ll take it (2M from Yountville) and then ride in the northerly direction for several miles, then turn around and head in the southerly direction with the marathoners and turn -off Silverado Trail on the Oaknolle Ave (about mile 23 of the marathon) for about a mile and continue on Oaknolle Av to the signal light crossover at Hwy 29, get on the Vine Trail Bike Path for 4 miles of dedicated bike path back to Yountville. Officials will likely open Silverado to full traffic flow by noon with a “rolling opening” of Silverado from north to south.

We’ll grab lunch from either the Taco Food Truck or R& D Kitchen restaurant, both within a block of the Yountville Park.

3/19/22 SATURDAY. KETTLEBELL CLASS KB 101. 8-12 at Oakland’s Most Powerful Gym at 2022 Montana St, Oakland for novices and those looking for more detailed instruction on the Swing, Get Up and Goblet Squat and more. Analisa Naldi, Carlos and Melissa are top certified instructors whom I enjoyed meeting two years ago for an all day clinic ( I think this 4 hour session is enough!); it’s fun to see how different instructors approach teaching the various movements. But, don’t delay because as of yesterday there were only seven slots left for the morning class. However, you sign up for the afternoon Kettlebell Class KB 201 from 1-5 pm. It helps if you are familiar with the Swing, Get Up, Goblet Squat; they will add instruction for the Press and more. Can find the clinic on STRONGFIRST.com web site and find the 3/19/22 class.

3/1/22 TUESDAY. TEMPO. After your warm-up mile or so you’ll acclimate to race pace effort with 3 x 8′ tempo – (4′ easy) between each tempo push. A bit similar to 3 x 1 mile.

3/l2/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT this week. 8:15 am at Warren’s gym. We’ll continue with the ten station Circuit that we go through twice, then do the finisher with Trap Bar Deadlifts.

Deficit KB Sumo Deadlifts / BB Overhead Squats

“Thread the Needle” right/left sides / Wide side split stance for groin / hamstring stretch

Inverted Row ( a good exercise for building pull-up strength)

V-Sit Over KB Rotations (this ab exercise is followed by another ab exercise – Wipers.

BB Wipers – working up to using 95# BB weight for women/ 135# for men.

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

2 x 5 heavy KB Swings ( we must get our group to using a heavier KB for general swings.)

KB Rack Carry / KB Bottom-Up Carry.

Finish with Trap Bar Deadlifts and extra reps of Wipers.

3/3/22 THURSDAY. SPEED-WORK at track. After warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100), do two rounds of “1000 meter breakdown”

1000 (200) at 10K race pace – 600 at 5K pace, (200) – 400 at under 5K pace (200) – 200 at mile pace (200)

3/5/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ DEADLIFTS. 8 am ( should be only chance for minimal drizzle, but should be clear as morning progresses). Meet in Lot C at Seminary College in Strawberry/Mill Valley area. Arrive early to get in your warm-up run or calisthenics, and the Warm-Up routine on the white board. The workout consists of exercise stations, hill repeats, sprints, loaded carries , KB Swings and Trap Bar Deadlifts.

Showing up are:

OLYMPIAN RYAN HALL Just Shared His ‘Chop Wood, Carry Water’ Feat of Strength” story.

Olympian RYAN HALL, American record holder for the half marathon (59:43) and marathon (2:04:58) husband of SARA HALL, has transformed his 5’10”, 130 pound runner’s frame into a 190 pound muscular physique. He made the dramatic change because the years of high mileage left him totally depleted, reduced in spirit and enthusiasm and unhealthy.

He then took on his latest challenge: Chop a cord of wood (a stack 4′ wide, 4′ high, 8′ long), then run two large empty water chugs 6.3 miles down to the bottom of the Grand Canyon; fill them each with 62 lbs of water and carry them both Farmer Carry style 6.3 miles back up to the top. He began the wood chopping at 6:30 am; the trek down and up the Grand Canyon took until about 9:30 in the evening to complete the challenge. He said it was the most difficult task he has ever done….(can see the YouTube video online). Makes our Saturday Hill Repeats and Farmer Carry seem quite tame) …

Week of 2/21/22: Workouts For Tu/Wed/Th/Saturday.

Hi Folks,

2/22/22 TEMPO. Threshold training practice and acclimating your CV system to steady high aerobic effort – but at controlled effort at about 10K race pace (if the tempo was 8-10 miles it would be at marathon GP). After warm-up run:

3′ Tempo to get it started (1′ easy running) – 5′ T (2′ easy) – 7′ T (3′ easy) – 5′ T (2′ easy) – 3′ T and continue to finish. These sessions are at “comfortably stressed” pace; get used to holding a steady hard pace: pays off on race day.

2/23/22 WEDNESDAY. 8:15 am at Warren’s.STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts 3 x3 finisher. Circuit is 35″ of the exercise / 25″ to move to next station plus partial recovery.

PS.. Alyce will make her appearance !

  1. Deficit Trap Bar DL / on second round of circuit: BB or PVC pipe O’Head Squats
  2. Thread the Needle / Wide Stance R/L leg hamstring stretch
  3. Incline Push-Up / Inverted Row
  4. DGB Sit-up & Reach
  5. Wipers
  6. DBL KB Swings to Front Squat (start each rep from dead start)
  7. R/L KB Presses
  8. Weighted Plank
  9. Hand to Hand Swings
  10. KB Rack Carry / KB Farmer Carry

2/24/22 THURSDAY. SPEED-WORK on track. After the warm-up steady mile, 6 x 30 meter pick-ups and drills:

C gp: 8 x 400 (on 3′ including the 400 meter interval, or jog 200)..for 8:30- 9′ pace runners.

B gp: 10 x 400 ( on 2 1/2′ or 3′ for 8- sub 9′ pace runners)

A gp: 12 x 400 (on 2′ if running sub 90 second 400’s)

2/26/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS finisher is Trap Bar Deadlifts. 8 am in LOT C at Seminary College off Seminary Drive in Strawberry / Mill Valley area. Arrive a bit earlier for run warm-up or calisthenic /mobility warm-up. LMK if you will be attending.

Week of 2/14/22: Workouts, tips, Kettlebell Clinic 3/19/22, next ride 3/6/22

Hi Folks,

We had a delightful “Mustard Ride” with about fifteen members of the workout group on Sunday with perfect weather for cycling and enjoying what Napa Valley has to offer. Our ride began and finished in Yountville which provided ride distances from 12 – 25 miles or more: something for everyone. We had lunch and social time in Yountville Park after the ride; connecting with friends is so important.

We found one field of Mustard for the photo!

2/15/22 TUESDAY. TEMPO workout. Run the warm-up mile, add a few stride-outs; then go into an 8′ Tempo (4′ modest pace; not too slowly) – 6′ Tempo (3′ modest pace) – 4′ T @ 5K pace, then continue to the finish of your run.

2/16/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. We regularly include a hip hinge, squat, press and deadlift movements in the workout.

2/17/22 THURSDAY. SPEED-WORKOUT on a track. After a solid warm-up run, drills, and 6 x 30 meter stride-outs, complete THREE ROUNDS of:

(2 x 100 (100), 2 x 150 (50), 1 x 600 at 5K pace (200), 1 x 400 at sub 5K pace (200), 1 x 200 (200))

2/19/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College off Seminary Drive in Strawberry of Mill Valley. Drive up the entry road and park in Lot C, then proceed for a short warm-up run and/or exercise warm-up at the site. Weather should be good.

Next suggested ride because it’s the only morning of the year they close Silverado Trail to car traffic: the morning of the Napa Marathon!

3/6/22. SUNDAY. RIDE THE NAPA MARATHON course that morning (start by 8 am) while its car free! (the marathon starts at 7 am at the Calistoga end of the Silverado Trail, runs 22.5 miles south on Silverado and turns right on Oak Knoll Ave and makes its way to the finish at Vintage HS in Napa (Trancas exit).

Some of us will start from Yountville and ride north to tail end of the marathon field; turn around, cycle down Silverado passing and cheering on runners as we ride. You may choose to ride from the finish and head north to catch the leaders and more. The course is car free, but narrows down to one-lane for runners from the 13M point on; car traffic will open in northerly direction. Mostly car free until noon.

It’s just more relaxing and less noisy when the cars are off the road! Best day to get in a good ride; just have to ride early to take advantage of the closed Silverado Trail. I think they open all of Silverado Trail to car traffic by noon time.