Week of 12/27/21: Workouts, last week for Christmas Kettlebell Swing Challenge, NYear’s Day RRGrade run.

Hi Folks,

12/31/21, UPDATE 3:30 pm on RRGRADE RUN: Paula, Andy, Hunter will be joining us for the run up the Mountain. Andy and Hunter will go with the 8:30 start and Paula with 8 am. Lisa will be running from Mt Home Inn to the top and back again after hooking up with the group.

Running so far: Dave C, Pam ( cycling up),JudiS, Denise M, Robert F, Kevin P, Linda (cycling), Gerald A, Kathleen H, Paula, Andy, Hunter. Jill N (cycling up), TJ (cycling up)…I think those mtn biking up will meet by the start at 9 am.

RRGrade run update 12/30/31, 6:40 pm: Joining in for Saturday morning: Dave C, Pam, Denise, Robert, Kevin, Linda, Gerald, Kathleen H and maybe daughter Alycia. ( see below for more details). Some will run back down the mountain, others will want a ride back down. 8am start for those running slower than 9′ miles; 8:30 am for those running under 9 ‘ pace.

We’re in the last week of December – and closing in on the finish of the Christmas Kettlebell Challenge. Not easy to complete, but I hope all of you took a good shot at it; if not you can tackle it during January. SWINGS:

DATE NOVICE INT EXPERIENCED

12/27/21 55 65 90

12/28/21 55 65 95

12/29/21 55 65 95

12/30/21 60 70 95

12/31/21 60 70 100

NEW Women’s World Record for Turkish Get-Ups in 60 minutes was set by COLLEEN CONLON on 12-4-21 with 188 reps with 16 kg ( 35#) ( averaging over 3/minute!).

12/28/21 TUESDAY. TEMPO. After the warm-up mile 10′ T (4′ easy) – 8′ T (3′ easy) – 6′ Tempo and then to finish.

12/29/21 WEDNESDAY. STRENGTH TRAINING CIRCUIT. After a warm-up with Halos, Goblet Squats, Hip Raises:

Deficit KB Sumo Deadlifts

R/L Kneeling Thread the Needle

Incline Push-ups

Ball Transfer

BB Bent Row off the rack

DBL KB Swings & Front Squats

R/L KB Presses

Weighted Plank

Lateral Weighted Bar Dips

Rack Carry

12/30/21 THURSDAY. SPEED-WORK. Warm-up run, drills, 6 x 30 meter pick-ups. 10 x 400 (on 2:30 or 4′)

1-1-22 SATURDAY. NEW YEAR’S DAY Is on for 8am start for those running slower than 9 minute miles; 8:30 am for those running sub 9-minute pace. the idea is to finish about the same time at the top.Should be clear weather. I’ll have my van at the top and Shirley will bring her car to help with rides down the mountain after the run.

Joining in so far: Dave C, Pam J, Denise, Robert, Judi, Kevin, Linda, Kathleen H ( and maybe daughter Alycia, Gerald.

Clothing to be brought to the top for you. You can put into my van a small duffel bag with a change of shirt, add warm-ups, and jacket; you never conditions on top.

Jill N is going to mtn bike up the grade; anyone dealing with an injury can join her for the bike ride up the Grade and join in on the fun and New Year’s celebration. Gayle S, join her?

THOSE NOT RUNNING can join me Shirley and I for kettlebell training in the parking lot at the top. We’ll get in Loaded Carries, Swings, Clean & Presses.

. Been a tradition to get in this run from downtown Mill Valley, up Blithedale Ave, to the dirt fire road, i.e., Railroad Grade ,to the top of Tam’s parking lot. It’s also open house at the Gravity Car Museum located adjacent to the parking lot area. They’ll be serving snacks from 11 am on.

Week of 12/20/21: Workouts; the Christmas Kettlebell Swing Challenge continues; no Sat HR/XT

Hi Folks,

Christmas week is here with much for each of us to accomplish by Saturday. Take care of yourself though demands on your time are increasing. Eat healthy and get your sleep will give you energy to keep pushing. I depend on foam rolling and stretching every day to keep the “equipment”, i.e., back and legs supple and work out the tight spots. I’ve found that with daily swings my back muscles require daily foam rolling so I can be healthy for the next day of swings.

CHRISTMAS KETTLEBELL SWING CHALLENGE this week:

Date NOVICE INTERMEDIATE EXPERIENCIED

12/20 45 50 80

12/21 45 55 85

12/22 45 55 85

12/23 50 55 85

12/24 50 60 90

12/25 50 60 90..Merry Christmas!

12/26 50 65 95

You review the Challenge schedule in previous postings along with tips on how to handle the day to day effort. If the muscles are tired select a bit lighter kettlebell weight, but get in the workout; more time between sets if breathing becomes ragged: keep control. The Swing is an explosive exercise with a strong hinge movement; don’t place all your effort on just the arms. . You can do this!

12/21/21 TUESDAY. TEMPO. After the warm-up mile: 12′ (4′) – 9′ (3′) – 6′ …continue to finish. This workout will keep you moving and hopefully you’ll get it in before the rain hits.

12/22/21 WEDNESDAY. STRENGTH TRAINING. CIRCUIT day at Warren’s

“Madison Av Gym”. 8:15-9:00 or so. Be ready for rain; if so, we might include fewer stations.

The usual format is 35″ doing each exercise followed with 25″ to move to the next station on the Circuit and recover. Look over the Circuit and make sure you know which weight you’ll need for each exercise.

12/23/21 THURSDAY. SPEED-WORK. Run your warm-up mile, get in drills, 6 x30 meter pick-ups, 2 x 100 (100). It will likely be raining so keep the workout moving.

2 x 200 (200) – 4 x 600 (200) at 5K pace – 2 x 200 (200).

12/25/21 SATURDAY. MERRY CHRISTMAS (but get your Swings in!)…No Sat HR/XT.

12/26/21 SUNDAY....finish off the week with a steady 4-7 miles followed by a strong Swings session! Then get in foam roller work and stretching.

Week of 12/13/21: Workouts, The Christmas Kettlebell Swing Challenge,

Hi all,

Wow, things are busy with the Holiday prep and running about, after I said we wouldn’t get caught up with being pulled any number of directions; however some traditions I’ll keep.

How goes it with the CHRISTMAS KETTLEBELL SWING CHALLENGE? Yes, I think the primary challenge is working in the time slot to get in those swings. Once you start getting in the sets and reps are completed within short order. I’ve found that on the days I feel less energetic I use a lighter KB weight for the first two sights; then go back to the one I usually use for the workouts. The daily workout during December changes recovery, so adjustments can be made – but get it in!

12/14/21 TUESDAY. TEMPO for that practice at race pace. After the warm-up mile or so, get in: 4′ Tempo (2′ easy jog) – 7′ T (3′ easy) – 10″ T (finish your distance run).

12/15/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am – 9:00 am.

12/16/21 THURSDAY. SPEED-WORK at a track is best. Get in that steady mile warm-up, drills, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs; 2 x 200 (200) at mile speed; 1x 400 (then on the 3rd minute:

4 x 800 @ 5K pace (200 recovery jog)….one lap easy recovery followed by a quick stretch session.

12/18/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Held at Seminary College, off Seminary Drive; drive up the entry road and park in Lot C. Arrive early to get in your warm-up run prior to the start.

With the busy Holiday Season, LMK if attending:

Week of 12/6/21: Workouts this week, Christmas Kettlebell Swing Challenge continues w/ week 2; Sat HR/XT are on.

Hi Folks,

You are into week two of the Christmas Kettlebell Swing Challenge; week one provided you time to select the kettlebell weight that works for you so you can continue through the month and without having to bail on the Challenge. Give yourself the time to experiment with sets/reps and KB weight so that you can continue with this daily challenge. The reps are doable, it’s working out the combination and rest breaks that you will need to sort out. I have clients do the sets/reps on- the- minute (OTM) so it keeps them going, e.g., sets of 10-12 reps starting every 60 seconds, but if you need more recovery time go ahead and extend it or, cut the reps per set.

Date Novice Reps Intermediate Experienced

12/6 20 25 55

12/7 25 25 55

12/8 25 25 55

12/9 25 30 60

12/10 30 30 65

12/11 30 30 65

12/12 Sun 30 35 65

CHRISTMAS RELAYS 12/19/21...at Lake Merced’s, north end parking lot. Consists of 4 people to a team; each person runs the 4.5 miles around Lake Merced. We can put together teams along with other Tamalpa Runner members. Always a fun event – and will give you an opportunity to see how your distance training and speed-work come together for tackling the 4.5 miler. There is also The Jingle Bell run 5K in Sausalito this Sunday.

12/7/21 TUESDAY. TEMPO run. After the warm-up mile or so you will run 3 x 8′ tempo pick-ups followed by 3′-4′ easy running between each 8′ interval. If you are in the under 40 year old age group you can always up the reps to 10′ of tempo.

12/8/21 WEDNESDAY. STRENGTH TRAINING. Will be 8:15 am start at Warren’s with two rounds of a Circuit. Format is 35′ on with 25″ to proceed to next station and recover.

Deficit KB Sumo Deadlifts ( increases ROM and warms up hips and leg

Squat-to-Stand Stretch (hands grasp over the top of the toes and tuck fingers under just short of ball of foot while in a squat; keep grasping toes as you stretch hamstrings up; then gently down to squat again while holding onto underneath your toes.

Push-Ups (round one) / Inverted Row in( round two)

Ball transfer ( Lying on back, hold exercise ball overhead, bring over towards above waist and grab ball with feet and bring to ground. Repeat in reverse direction transferring ball to hands and so forth)

BB Romanian Deadlift ( take BB which is set at about knee height off the rack, step back and with arched back, slight break in legs at the knees, lower the BB slowly/deliberately to mid-shin level; then with emphasis on using hamstrings, bring the BB back up to start position). Hamstring worker!

Rnd 1: Left KB Clean from ground to rack position. Use heavier KB (you’re not pressing it)

Rnd 2: Left Standing Press

Rnd 1: Right KB Clean to Rack……Rnd 2: Right Standing Press

Weighted Plank (usually worked up to me placing 25# or 35# plate on your back)

X15 KB Swings

KB Waiters Carry / round two: KB Rack Carry (this is when you want to build strength for your double KB Swing so you can bring both kettlebells to rack position. increasing the weight with the single KB Clean above will help improve the strength for the double KB clean to rack)

A short supplemental workout in addition to the Christmas Kettlebell Challenge:

Two rounds of:

Right & Left KB Clean & Press ( 1, 2,3), i.e., 1 rep with right, then left hand; 2 reps with right, then left hand; 3 reps with right, then left hand)

X 5 Goblet Squats

X 6 light DB or Water Bottle Side Plank “Sweep and Reach”

12/9/21 THURSDAY. SPEED-WORK, preferably at a track. After the usual warm-up run, drills, 6 x 30 meter pick-ups you’ll be alternating shorter and longer intervals:

2 x 150 (50),….stride-out effort;

2 rounds of : 400 (when watch hits 2:30/3′ including the 400; run fast 200 (200)

1 x 600 (200) with 600 at 5K GP – 200 (200))

2 x 400 (on 2:30 or 3′), 200 (200)

2 x 300 (100)….tricky one to pace because you’re in between 400 and 200 distance.

2 x 150 (50)

12/11/21 SATURDAY. HR/XT/LOADED CARRIES/Sprints. (will be cancelled if raining). Held 8 am, at Seminary College, off Seminary Drive in Strawberry/ Mill Valley area; drive up entry road and park in LOT C. Arrive earlier to get in your warm-up run and be ready to go with the first set of exercises at 8 am.

LMK if you are attending (can email me at: coachkeest@yahoo.com send text:

Robert, AJ, coming so far

Week of 11/29/21: Workouts this week; Kettlebell Swings Christmas Challenge. Saturday HR/XT are on for this week.

Hi Folks,

Holiday indulging is over; you’re back on track this week! So let’s tackle the workouts, made easier with the dry and clear weather that we’ll have this week. For the circuit workout of the week ( posted for Wednesday) I will also provide a shorter home workout.

I was also reminded to post the KETTLEBELL SWINGS CHRISTMAS CHALLENGE for 2021. I’ll be posting it this week but start with the modest number of swings – on a daily basis through the entire month of December. See below.

11/30/21 TUESDAY. TEMPO day. After the warm-up mile:

15′ tempo (5′ easy) – 10′ T (3′ easy) – 8′ T and finish with run at regular pace.

12/1/21 WEDNESDAY. STRENGTH / FITNESS CIRCUIT and home workout.

Note for #6,#7: Kettlebell is on the ground, clean it to rack position; perform a below parallel squat, then press it. Repeat.

SHORTER WORKOUT: After warm-up of Halos, Strap shoulder dislocates, some Goblet Squats; then: Two rounds of:

(2 x 12 Kettlebell Swings OTM (on the minute); L/R Clean & Press (1,2,3), i.e. 1 rep with left, then right hand; 2 reps L & R; 3 reps R & L sides); 1 x 5 Goblet Squats; 2 x 12 Kettlebell Swing OTM)…..

12/2/21 THURSDAY. SPEED-WORK track session: “800 meter breakdown”. After the mile warm-up, drills and 6 x 30 meters pick-ups: TWO ROUNDS of:

(800 (200) – 600 (200) – 400 (200) – 200 (200)) ….800 & 600 at 5K pace; 400 & 200 at faster than 5K pace. ………Jose A, begin to add the “Macho Mile” after the intervals at 10k pace.

12/4/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 AM. Seminary College, off Seminary Drive; drive up the entry road and park in LOT “C”. Arrive earlier to get in a warm-up run and begin with the first round of exercises. The idea with this workout is to develop leg strength and speed with quality hill work, key exercise stations, walking under load, i.e., Loaded Carries, Sprints, and finish with trap bar deadlifts. Can’t pack much more into a workout that addresses various components of fitness and strength

LMK if you will be attending:

KETTLEBELL SWINGS CHRISTMAS CHALLENGE 2021:

We bring the Swing challenge back again this year with its focus on a single movement, the Kettlebell Swing, which is one of the two exercises that form the basis for “general preparedness.” It is an explosive movement along with the Turkish Get-Up (TGU) or simply, Get-Up which is a deliberate slow movement executed under constant tension that connects the upper and lower body, is one the most productive core movements you can perform; It promotes range of motion (ROM), improves strong shoulder stability, and more to make you more “bullet proof”. They are the Ying and Yang movement of the kettlebell world.

A little background: The idea of building your daily reps of Swings was started by Pavel Tsatsouline, the former Russian Special Forces instructor who introduced kettlebells to the US back in 1992 and eventually established the Strong First organization to train and certify instructors and website http://www.StrongFirst.com. I took my first class with him and his staff around 2002 and learned that this “cannonball with a handle” is a safe helpful training tool for hip power, fitness and easier on the shoulders for pressing than barbells. Shoulder care and stability is a much needed goal for the general public and athletes. Pavel places the first priority on the Swing, Get-Up and Goblet Squat to give his students a solid foundation for strength, muscular balance and fitness.

He has clients gradually work up to 100 Swings and five Get-Ups, five to seven days per week to develop and maintain a solid foundation from which to build on. The Goblet Squat for leg strength, strong butt and hip mobility; a movement that is largely self-correcting. His book, Simple and Sinister focuses on the Swing, Get-up with set and reps schedule to follow, and Goblet Squat. The goal with the Challenge: Complete an increasing number of daily sets and reps with a single exercise, the Kettlebell Swing during the busiest month of the year – December. Your challenge will be to schedule your daily Swings around your work, Holiday Season and family obligations and more. Select the best time of day to get your daily sets of Swings in that works for you when you still have to juggle the rest of life’s demands. Remember we make time for what we want to do. Skipping 15 minutes of TV is one way of finding time to stay on track to meet the Challenge.

You have the option of following the Novice, Intermediate or more Experienced levels. If you’re not sure what level to start with, I’d begin at a modest level; you can always switch to a lower or more demanding level after a week’s time.

It will be different completing daily Swings if you’ve been practicing them only one, two or three days per week: the effort accumulates with the daily Swing sessions and needs to be monitored to avoid over doing the challenge. You’ll be adjusting the number of sets and reps as needed; cut any set short if your form and strong explosive effort begins to falter. You are not simply “getting in the reps”, but performing them with strong effort. You can lower or raise the kettlebell weight as the sessions continue.

If the number of reps on a particular day seem a bit much as you progress through the month you can reduce the weight of the kettlebell, or reduce the number of reps per set from 20 to 15, or 5 with appropriate rests in between sets. For example, if the total is 40 reps you can execute 2 x 20 , 4 x 10, or 8 x 5 reps. This month we are pushing the body to adapt during December so adjust accordingly.

Tips on technique: Execute each Swing with a strong explosive movement finishing with a strong short exhale with tongue behind your teeth as you exhale through pursed lips. Come to a strong “vertical plank” position with knees locked, butt cheeks tight, abs tensed, arms locked straight out at chin level with shoulders down and hands squeezing the kettlebell handle firmly.

, thrust hips backward towards an imaginary wall The kettlebell should pass through at knee height during the downward trajectory, no lower; hike it through until the forearms hit the inside of your thighs; thrust the hips backward towards an imaginary wall while maintaining a strong arched back. Then, at the peak of the hike in a “swimmer’s start’ or “broad jump start ,” tighten the lats ( your brace and protection) and with a strong forward snap of the hips send the kettlebell sailing forward with momentum. ” The Swing is not a Squat, and the Squat in not a Swing.”

Taking a care of your muscles: Need to attend to your backside (posterior chain), stretching hamstrings, back muscles, hips and quads. Follow with foam roller work to smooth/roll out the “hot and tight” spots and be ready for the next day’s workout.

DATE NOVICE INTERMEDIATE EXPERIENCED

12/1/21 15 15 45

12/2 15 20 45

12/3 15 20 45

12/4 20 20 50

12/5 Sunday 20 25 50

12/6 20 25 55

12/7 25 25 55

12/8 25 25 55

12/9 25 30 60

12/10 30 30 60

12/11 30 30 65

12/12 Sunday 30 35 65

12/13 35 35 70

12/14 35 40 70

12/15 35 40 70

12/16 40 40 75

12/17 40 45 75

12/18 40 45 75

12/19 Sunday 45 50 80

12/20 45 50 80

12/21 45 55 85

12/22 45 55 85

12/23 50 55 85

12/24 50 60 90

12/25 50 60 90 (No, not a day off)

12/26 Sunday 50 65 90

12/27 55 65 90

12/28 55 65 95

12/29 55 70 95

12/30 60 70 95

12/31 60 70 100

Week of 11/22/21: Workouts this week; no Saturday workout…

Hi Folks,

Absolutely a beautiful clear calm Monday at Bolinas while we stay with Sister Marion at the Dominican nun’s vacation house that overlooks the channel between Bolinas and Stinson Beach. I rode my bike along the Bolinas Lagoon to Stinson and back to see the shore birds – and the two Kingfisher birds who sit on the same power line that’s suspended over the water’s edge. My Dad and I have seen them “fishing” from the same spot since the 1980’s as we drive home; however, I’ve had little luck taking a photo of them; anytime I stop, they fly away! The view is always beautiful from the Hwy 1 road that follows the coastline.

I’m wishing all our workout group members a safe and an enjoyable family and friends get together for Thanksgiving; we have a good weather week ahead of us too.

New WR Half Marathon set last Sunday at the Lisbon Half Marathon: A remarkable 57:31 run by JACOB KIPLIMO, Uganda which is roughly about 13:30 per 5K, averaging 4:20 per mile. He passed the 15K ( 9.32 miles) in 40:30. You can appreciate that fast pace by going to your local track and run a 65 second 400; then repeat that for 52 laps total!

Andre holding week old Hendrix. Proud Dad and amazed by the new addition in his life!

11/23/21 TUESDAY. TEMPO. After the warm-up mile or so: 4′ T pick-up (2′ easy) – 12′ (4′ easy) – 7′ Tempo…..continue with run. Those pick-ups are at “comfortably stressed pace”; about what you can hold for 10K.

11/24/21 WEDNESDAY. STRENGTH TRAINING CIRCUIT. Goal to include something with hip hinge movement (swings/DL), Back work, a squat, something overhead, abdominal work

Deficit KB Sumo Deadlifts

TRS L/R Deficit Reverse Lunges

Inverted Row

BB Wipers (use 45# Olympic bar if you have one; 85-105 lbs on it; work up to 145# weight

Stationary Weight Plate O’Head Hold (25#, 35#, or 45# plate)

DGB /DB Sit-up and Reach

X 15 Swings

Farmer Carry / 2nd round do KB Bottom-UP Carry

11/25/21 THURSDAY. SPEED-WORK. (Thanksgiving day). At a track is best. See if you can hook up with others on this Holiday morning for one of our standard workouts:

8-10 x 400 (on 1:30 if running sub 6-pace; on 2:00 if running sub 7 pace; on 2:30 if running sub 8 pace; 3:00 if running the 400’s over 9′ pace).

No official Saturday HR/XT/SPRINTS due to Holiday weekend. Consider a RRGrade Run on what will be a good weather day.

Week of 11/15/21: Workouts for Tue/Wed/Th/Sat.

Hi Folks,

We have a new addition to the Tuinzing family with the arrival of Hendrix Matteo Tuinzing on the 13th. He came in at 8 lbs, 7 oz; delivery went well. We go down to Menlo Park on Tuesday to see him in person. Andre and Rosy say the work Stanford Hospital did for them during their two days in the “Postpartum room” was impressive with the constant monitoring, answering the many questions new parents have, providing guidance, and expertise -plus time to

recover.

The strength workout will be at Warren’s as usual, the Saturday workout (11/20) at the Seminary College in Strawberry; though we will not have the Saturday workout on 11/27 on Thanksgiving weekend.

11/16/21 TUESDAY. TEMPO. After the warm-up mile or so: 6′ Tempo (3′ easy) – 8′ (4′) – 6′ ..finish run.

11/17/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am start at Warren’s gym. Circuit routine for this week:

Deficit KB Sumo Deadlift / PVC O’Head Squat

TRS Alt L/R Deep Reverse Lunges (or DB Step-ups)

Incline Push-Ups

Wipers

DBL KB Clean & L/R Standing Press, repeat

Weighted Plank

Swings x 15

Farmer Carry / Rack Carry

11/18/21 THURSDAY. SPEED-WORK. On the track if possible. After mile or so warm-up, 6 x 30 meter quick cadence pick-ups, 2 x 100 (100), 1 x 200 (200):

4 -6 x 800 (easy 200)…run at 5K goal pace (GP)

11/20/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 am. At Seminary College off Seminary Drive up in to Lot C . Arrive a bit earlier to get in your warm-up run; then be at the exercise station by 8 am.

Remember to push the pace on Sprints and Shorts; the longer repeats run at 5k effort.

LMK by Friday if joining in:

Look froward to seeing the mustard in mid February to March 2022

Week of 11/8/21: Workouts this week, Dipsea, Saturday HR/XT are on.

Hi Folks,

A number of us were on top of Cardiac to provide water aid and cheer on the runners while they crested that tough hill on a perfect day for running. I saw from our group Tom Oprendek, Carrie Basham, Ann Charlton, Olivia Lloyd, Kathleen Helmer along with many Tamalpans. I missed a number of people I know because we were filling and handing out water cups.

Brian Pilcher came over the top first, then the next runner came by 30″ later. I thought for sure Brian would take the win, but he did get passed by two other over 60 year old national class runners from Colorado. Amazing downhill running by Mike Tatum who ended up taking the win. It’s always interesting to see how the order in top 35 changes by the time runners hit the finish line!

Two weeks ago KEVIN PORTER did the Olympic distance triathlon at Lake Berryessa and found himself in the unique finishing position ” I was first and last in my division of 60+”. The bike and run portions turned out to be quite hilly. Fellow triathlete, KATHLEEN FRASER placed third in her division of the Sprint triathlon. Kevin said the entry fee was more reasonable than most triathlons (around $200, depending on the distance). The offered the Sprint, Olympic, Half and Full ironman distances. Though the fields were smaller this year due to COVID, I would expect more of a turnout next year. So if you’re looking for a triathlon that’s within a modest driving distance; keep this one in mind.

Some upcoming events: 11/14/21 Clarksburg Country Run: good course for a PR in the half and 20 miler; a good prep for the upcoming Cal Int Marathon in early December.

12/19/21 Christmas Relays at Lake Merced 4.5 mile loop around the lake. Teams consist of four runners with a slew of categories. I think we can form teams from our own workout group and join in with Tamalpa runners if we need to fill specific age groups.

11/9/21 TUESDAY. TEMPO day. (If you ran Dipsea take a rest day or just easy flat run day). After the warm-up run portion get in a 2′ pick-up to acclimate (1′) – 12′ tempo (4′ easy) – 8′ tempo and then continue with run to finish. If you are on Crown Rd. can get in that uphill near the end of the road for a long pull.

11/10/21 WEDNESDAY. STRENGTH TRAINING Circuit for this week:

Deficit KB Sumo Deadlifts

Alternate Foot To Hand Placement

Inverted Row

Ball Transfer

BB Romanian Deadlifts

R/L Standing Presses while opposite hand holds kettlebell overhead

Weighted Plank

Figure 8’s

X 15 Swings

Farmer / Rack Carry

11/11/21 THURSDAY. SPEED-WORK preferably at a track. Leg speed for the 5K. After the usual warm-up run, 6 x 30 meter pick-ups, some skips and butt-kick; do 2 x 100 (100) stride-outs, do:

4 x 200 (200) at under 5K pace, 1 x 600 (200) at 5K pace, 2 x 300 (100) at under 5K pace, 4 x 150 (50) at mile speed, 1 x 600 (200).

You should notice that after the 200’s, 300’s, 150’s, the 600’s should feel “mechanically easier” and run with better flow because the pace will be slower than the shorter intervals. I observed that when my runners focus on the 5K distance as a test of high threshold running and fitness; they run personal bests (PB) for their 10K and half marathon distances. For example work on the 5K speed, improve that time, you can predict your 10K time by doubling your 5K time, plus a minute. It may be more productive and require less recovery time when you focus on improving your 5K speed.

11/13/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8AM at Seminary College off Seminary Drive in Strawberry area. Drive up the entry road and park in Lot C; arrive earlier so you get in a warm-up run and be ready to go at 8 am. A few members of the group who are injured or simply not running; can some get in the LOADED CARRIES and kettlebell swings.

LMK if you are joining on Sat:

Note that we will NOT be holding the Saturday workout on that Holiday Weekend, Saturday, 27th; we may be away for Thanksgiving and others in the group may be out of the area also.

Week of 11/1/21: Workouts for Tu/Wed/Th & Sat.

Hi Folks, You’ll be juggling around a wet week, which is wonderful: we need that rain. Those of you running Dipsea on Sunday will get in an easy week with a last abbreviated quality workout on Thursday.

Saturday workouts for November.: We’ll hold the Saturday sessions on 11/6, 11/13, 11/20. So far I’m not holding the workout on the Saturday of Thanksgiving because it is a holiday weekend and a number of our group may be out of town. If you think you would attend Saturday, 27th; let me know by the 23rd. Update is that we meet as usual in LOT C. We will also have our own combination lock for the cable gate.

11/2/21 TUESDAY. TEMPO. More threshold timed pieces to acclimate your body to race pace effort. After the warm-up mile you’ll do; 4′ pick-up (2′ recovery jog) – 8′ ( 4′) – 6′ and then continue with rest of run.

11/3/21WEDNESDAY. STRENGTH TRAINING for this week. One shorter and one regular length workout.

Short workout: 3 rounds of: X 12 Swings,; x 5 R/L KB/DB Clean & Presses; X 5 DBL KB/DB Front Squats

Regular full workout:

11/4/1 THURSDAY. SPEED-WORK. ( Happy Thanksgiving!) Do the right thing and get in a solid, but brief workout so that you can enjoy Thanksgiving dinner with a clear conscience and the satisfaction knowing you got it done! After the warm-up mile do 2 x 30 meters of Skips; 2 x 30 meters Butt Kicks; then 6 x 30 meter pick-ups.

Those running Dipsea this Sunday: 4-6 x 400 (on 2:30/3:00)…a last sharpener before the race.

Those not running Dipsea: 10-12 x 400 (on 2′ if running sub 6′ paced; on 2:30 if sub 8′ pace; on 3′ if running under 9′ pace)

TRAINING TIP for the 400′s: Keep the repeats effort under control because the effort will accumulate, i.e. it will become more difficult to maintain pace as fatigue sets in. If you run the first six x 400 too fast you’ll pay the price by the time your start lap seven. This is very similar to running a 5K, 10K or longer race: run a too-fast first half, then be struggling through the second half; especially the last 1.5 miles. Track workouts such as the repeat 400’s provide an opportunity to work on accurate pacing. Pay attention to your effort level, not to simply hammer the 400’s; have a plan and do perfect practice.

11/6/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am At Golden Gate Seminary grounds, off Seminary Drive. Go up the entry road and park in Lot C. That’s where the exercise stations will be set up. Arrive about 20 minutes early to get in a short warm-up run prior to our group start at 8 am.

LMK if you will be attending: Judi, Tom, Elizabeth, Tom, Shirley, Denise, Hans

two new variations for this week

Work on keeping the Sprints and Shorts at strong effort for leg strength and leg speed; the longer repeats at 5K effort level: a good steady high aerobic level for fitness.

Week of 10/25/21: Workouts this week with both Wednesday Circuit and Sat HR/XT scheduled to take place; new WR Half Marathon for women and Beer Mile.

Hi Folks,

We’ll be returning home Wednesday afternoon from Montana and see how our house and yard fared during the recent storm. I’ll miss the WEDNESDAY morning workout, but Warren will be leading you through a new Circuit for this week. You will be able to keep the strength training going without missing a beat. If you miss a session with the group be sure to carry out a shorter one with 2 x R/L Turkish Get Up to warm-up and work mobility for entire body; then it is 5 x 12 swings on the minute (OTM), alternating Goblet Squats / Standing Presses with 3 x 5 reps; finish with 4 x 5 heavier swings.

Saturday, 10/30/21. SATURDAY (10/30/21), HR/XT/LOADED CARRIES/SPRINTS workout is a go; unless stormy weather arrives that morning.

10/27/21 WEDNESDAY. STRENGTH TRAINING/CIRCUIT and finish with Trap Bar 3 x 3 lifts. Time is 8:15-9:15 am and Warren will be helping guide and move you through the workout and form on a couple of the lifts. (I don’t have the Circuit stations with me to post, but Warren has the exercise station cards).

10/28/21 THURSDAY. SPEED-WORK at track (Judi and others show up at 7:30 am at College of Marin track, so you have others to train with; as long as I’m not leading the workout you won’t be kicked out). After the mile or so warm-up run, 6 x 30 meter pick-ups, skips and butt kicks, run 2 x 100 (100). You’ll be alternating sets of 400’s with 200’s; the 400 run at 5K GP and 200’s at mile pace. You’ll be running 8 rounds of:

(400 (then on 2:30 or 3:00 go into the 200 (200))….The idea here is to get in the pacing, controlled 400 until you hit the times within 1-2 seconds for each 400, followed by the faster 200 for leg speed. You will likely find that the 200 ‘s take some of the zip our of your legs; you have to find the sustainable balance between the two distances: effort does catch up.

10/30/21 SATURDAY. HILL RPEATS/XT/LOADED CARRIES//SPRINTS and finish with Trap Bar Deadlifts. 8 AM start in Lot C on the grounds of the Golden Gate Seminary College off Seminary Drive. Be sure to drive up the entry road and park in lot C; we have good space for packing and the workout stations. Arrive about 20 minutes early to get in your warm-up run and mobility exercises.

LMK if you will be attending the workout: Lisa, Tom, Robert are in.

Bottom half of the Get-Up to sit-through and back to elbow; X6 R/L Lunge Torso Rotations

2 x Short , 2 X Sprint

X12 DB Thrusters

Sprint – 1/2 “A” , Short

X8 DBL DB/KB Clean & Press; X8 DGB Russian Twists

2 X Short, 1 x Long

X8 DB Plank Row; X 12 DGB Sit-up & Reach

2 X Sprint, 1 X 1/2 “B”

New WR for the WOMEN’S HALF MARATHON of 62:52 was set last weekend by Ethiopia’s LETESNBET GIDEY who also has the WR for 5000 meters (14:06), and 10,000 meters (29:01) and is considered one of the greatest running performances ever! She is the first woman to break 64:00 and 6:300, but dis so on her debut at the half marathon distance!

Her average pace was 14:53 per 5K with a 44:29 split for 15K (9.3 miles); those are terrific 5K stand alone times! A superb performance brings up questions of blood doping and other performance enhancing drugs (PED), but those close to the sport don’t think this is the case here because Gidey lives in a remote part of Ethiopia where access to these enhancements are not likely. She also holds the world records for the 5000, 10000 meters, and 15K (44:20) so the ability is there and didn’t come out of nowhere. I think more of the improvements for half and full marathons can be attributed to the new shoe designs that came out and have been developed during recent years. Kipchoge, the first man who ran under two hours for the marathon did so wearing the Nike shoe that has the carbon fiber plate and thicker foam padding under the forefoot. The CR and WR times at a good number of the major international marathons have come down for men and women since the new generation of Nike and Adidas shoes have been introduced during recent years.

New WR for the BEER MILE: 4:28 set by COREY BELLENMORE of England! You’d think the attempts for setting records in the off-the-wall Beer Mile event would fade away over time. Heck no, a remarkable new WR. It consists of each competitor drinks four cans or bottles of 12 oz beer and runs four laps around a 400 meter track. It starts with chugging a beer as fast as you can, then run a lap, until four laps are completed. Beer supplied by Flying Monkey Brewery!

The awful challenge is dealing with the carbonation from the beer and then sprinting around the track while the contents are churning in your stomach. Corey’s remarkable time meant he had to chug each beer under 8 seconds ( that takes a special technique) , then run under or around 60″ laps! So he chugged the 4 beers in less than a half minute. His laps were roughly 55-60-62-60 seconds.