9/12/25, Friday update: NO Sat HR/XT for 9/13/25! Next time.
Sunday, Sept. 14: Our social gathering for Tamalpa Runners, workout groups, and to honor SISTER MARION IRVINE who passed away on Saturday, August 30th. It is a good idea for us to get together and revisit friends we haven’t seen for a period of time.
9/9/25 TUESDAY. TEMPOrun pieces with short recovery jogs. After the warm-up mile, pick up the tempo pieces to 10K -15K race pace effort over dirt or paved terrain,
12′ tempo (1:30 easy) – 6′ tempo (1′) – 5′ tempo , then run to finish easy.
9/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises prior to KB swings and the Circuit.
R/L 1-Arm KB Deficit Sumo Deadlifts
Hip Bridge DB Pullovers / Left Side Lying Res. Band Hip Circles
Elbow Plank with R/L Fwd/back DB Drage/ Right side Lying Band Hip Circles
Incline Push-Ups
Slam Ball Hip + 25# Vest Hip Bridges
Wipers
Res. Band “Face Pulls” x 7
Grip Plate Clean & Press
Heavy R/L DB KB Gorilla Rows
Weighted 21’s / DB Hammer Curls
X6 R/L Kneeling DB Wood-chops
Farmer Carry / Rack Carry
Finisher: 3-4 x 3-4 reps Deadlifts 30 meter quick step pick-ups, high knee skips, butt kicks :
9/11/25 THURSDAY. SPEED-WORKon your local track; COM in Kentfield for our locals. Some of the group meet at 8 am in dirt lot, do warm-up run, then on the track:6 x 30 meter pick-ups, skips, butt-kicks, then 2 x 100 (100)
A gp: the sub 6:30 pace group: 2 x 200 (200) – 2 x 400 (on 2′ or 2 :15) – 1 x 600 (200) at 5K pace – 2 x 800 (200) – 1 x 1000 then easy 400 jog recovery.
B gp: 2 x 150 (50) 2 x 200 (200 – 5 x 400 (on 2:15, 2:30 or 3′) .
9/13//25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. Workout is CANCELLED for this day; too many people away this weekend. We’ll likely have it next Saturday (9/20) and a couple of new people will join in.
I’m late getting this week’s workouts on the blog: had problems with user names and passwords! I will updating each day this week
One of our more famous Tamalpan and nationally ranked Women’s runner, SISTER MARION IRVINE passed away last Saturday at the age of 95 1/2 at the Dominican Convent’s care facility. in San Rafael. (more to come)
Tribute to Sister Marion Irvine: There will be a Mass, tribute and reception on Sept. 21st, 2 PM in the Athletic complex of Dominican University’s Conlan Center (1475 Grand Av, San Rafael). There will be a reception after. This makes it possible for so many to attend from the running community, Social Justice, family, the academic community, and the many friends she has made along the way.
This last month, our Tamalpa running Club celebrated its 50th anniversary and was featured in an article in the IJ newspaper (9/1/25). Allie Kegley, one or our younger and enthusiastic members wrote up the piece commemorating the milestone
Mark the Sunday, 9/1/4/25 date in your calendar for the next Tamalpa and Kees’s workout group members for a social atOUNCES OUTDOORS from 4:30-about 7 pm.( located on west side of Northgate Mall across from Kohl’s; there is plenty of parking around the mall complex.. We are scheduling these monthly gatherings to keep in touch with your running and workout member friends . I will be bringing photos, articles on Sister Marion’s remarkable running accomplishments and all that she did in other fields.
9/2/25 TUESDAY. TEMPO run pieces for those who did not race yesterday ( Labor Day). After the warm-up mile you will run the tempo pieces at 10K race pace, i.e., controlled but high aerobic effort. If you raced on Labor Day, do an easy short recovery run.
10′ tempo (1:30 easy run) – 10′ tempo, then run to finish of workout.
9/3/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Immediately upon arriving get in shoulder and hip mobility exercises , your 50 KB swings prior to the Circuit.
KB Sumo Deadlifts
Left Bird Dogs / Left Backward Hip Circles
Right, Bird Dogs / Right Backward Hip Circles
Incline Push-Ups
Slam Ball Hip Bridge + Weighted Vest
Modified Wipers with Bent Knees to Bar
Heavy DBL DB or KB “Gorilla Rows”
Resistance Band Lying “I – Y – T’s on R/L sides
Landmine X 5 R/L Fwd Stance Shoulder Presses
Weighted Bar “21’s” / DBL DB “Hammer Curls”
KB Figure 8’s
Farmer Carry / Rack Carry
Finisher: 3 -4 sets of 3-4 reps Deadlifts
9/4/25 THURSDAY. SPEED-WORKat your local track. After the mile warm-up, Skips for dynamic warm-up, butt kicks, and 6 x 30 meter pick-ups.
A gp: 2 x 100 (100), 6 X 800 (200) at 5K goal pace.
B gp: 2 x 150 (50), 2 x 400 (200), 3 x 800 (200) at 5K pace.
9/6/25. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College, 201 Seminary Drive.
LMK if you are joining in by noon Friday: So far, AJ, Tom, Elizabeth, Kevin, Judi, Teresa, Andy, Paula
We are back from vacation, much driving, family visit, a good amount of cycling on the Bitterroot Trail (Missoula), Trail de Coeur d’Alene and Centennial Trail (Idaho), the ascent up Mt. Bachelor. We get enjoyment learning new routes and also are seeing more safe bike routes being built around the country. I learned that our newly designated 320 mile Great Redwood Trail which runs from Larkspur Landing to Humboldt Bay, now has about a 10 mile section paved in the Arcata area. It will take years for this gravel and paved bike path to be put in place, but the building of this new route is underway. It will go along the Eel River through Avenue of the Giants area.
This Saturday I will NOT hold the HR/XT/LOADED CARRIES workout because a group of us will be riding in the DRY CREEK vineyard area of Santa Rosa and Healdsburg in the TOUR DE FUZZ. The following Saturday is LABOR DAY WEEKEND and will end the Summer vacation season; it’s likely I won’t hold the workout (unless I hear from you and that we have at least 6 attending the session.
8/26/25 TUESDAY. TEMPO run pieces run at 10K-15K race pace effort with short breaks in between. Run these over flat to undulating terrain on dirt or pavement. After the mile warm-up:
6′ Tempo (1′ easy jog) – 8′ Tempo (1′ easy) – 7′ Tempo and run to finish.
8/27/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s Gym.
Wide Stance KB Sumo Deadlifts / Wide Stance Single DB Squats
R/L Bird Dogs / R/L Seated Leg Lifts Over KB
Push-Up DB R/L Alternate Rotate & Reach / Hip Bridge & DB Pullover
Incline Push-Up
Ex Ball “Stir The Pot” / Ex Ball Transfer
1-Arm R/L KB O’Head Step-Overs BB
X 8 R/L DB Gorilla Rows”
R/L Kneeling Hip Lifts to Stand-Up
Alt KB R/L Clean & Press
Weighted PlankWt Bar 21’s / R/L DB Alt Hammer Curls
X 8 1-arm KB Swings
Farmer Carry / Rack Carry
Finisher: 3 x3-4 Deadlifts
8/28/25 THURSDAY. SPEED-WORK at your local track.After the mile warm-up, skips, butt kicks, 6 x 30 meters., 2 x 150 (50)
Just arrived home after a long drive home from Shasta and Trinity area…. Want to post the SPEED-WORK for Thursday .
50th TAMALPA CELEBRATION will take place at Mcnear’s Beach from 4-7 SATURDAY, 8/23/25. Yes, it was 50 years ago that I started the Marin club with a handful of enthusiastic runners! Join us!
8/21/25 THURSDAY. SPEED-WORK....”A” group workout for those NOT running Double Dipsea; “B” workout is shorter because DD is on Saturday.
“A” group: 8-10 x 400 (on 90″, 1:45, or 2′ depending on your pace). Your goal is to hit the 400’s within 1-2 ” accuracy.
“B” group: taper group: 4-6 x 400 (200) allow for good recovery, make it a short crisp workout and take Friday off. Good luck on Saturday’s Double Dipsea!
8/23/25.SATIURDAY. . No SATURDAY workout, but come to the 50th celebration of TAMALPA RUNNERS At McNears Beach , from 4-7 pm! It is difficult to believe that I started the club 50 years ago with a group of runners here in Marin.
Still out on vacation this week with cycling on the Trail de Coeur d’Alene in Adaho near Lake Coeur d’Alenes. Pictures to come. I will be posting the Thursday track workout. There will be no Saturday HR//XT session this week.
8/14/25 THURSDAY. SPEED-WORK at your local track. We continue to working up to a good 5K time trial (12.5 laps on the track) for a test of fitness and proper pacing. After the warm-up run, 6 x 30 meter pick-ups:
3 rounds of: ((600 (200) – 400 (200) – 200 (200))…..run the 600’s and 400’s at 5k pace; 200’s at mile pace. Gives you 9 laps of speed-work; almost at 12 laps for the 3 miles. The goal is to hit the pacing correctly for each length interval – and that by the end of this workout you could have likely finished one more round with good pace.
WORKOUTS at home can be kept simple:
One or two KB FRONT SQUATS x 5 – INCLINE PUSH-UPS X 5-10 reps leaning on kitchen sink, or on two bricks, or on two DB’s – x 5-10 – ALT R/L KB or DB “GORILLA ROWS” x 8 (let the KB/DB stop on the ground with each rep); 45′ PLANK. . Do 2-4 rounds.
2. CV and STRENGTH WORKER with NON-STOP SEQUENCE: HALOS warm-up for shoulders; X5 Goblet Squat. Do 10-15 KB SWINGS followed immediately by DOUBLE KB/DB “FARMER WALK for 1 minute – X10 KB SWINGS followed by 1′ KB RACK CARRY – X 10-15 KB SWINGS followed immediately by 1′ LEFT ARM WAITERS CARRY ( Switch to RIGHT ARM after 30”).. Take a good two minutes recovery before repeating cycle.
3. After your shoulders and hips warm-up: Simple doing KB CLEAN & PRESSES is a very complete stand alone workout – done in this pattern: (1,2,3) that is 1 C/P on right then left arm; 2 C/P on right, then left arm; X3 C/P on right, then left arm. You build strength never going over 3 reps at any one time, but still complete total volume.
While out during vacation there will be fewer posts during August except for Tuesday Tempo and Thursday track workouts; Saturday HR/Xt sessions are on hold while we are away. The Wednesday Strength Training Circuit cards are already at Warren’s: three different Circuits you can rotate each Wednesday.
8/5/25 TUESDAY. TEMPO pieces with brief rest intervals. After the warm-up miles go right into the Tempo run but hold them at a controlled, non-racing pace which is about 10K-15K effort level, i.e., a pace you can hold for 45′ to one hour. You’re keeping steady aerobic pressure at a “comfortably stressed” effort to build that steady state running effort, but come away energized by the workout, not trashed.
8′ tempo (1′ easy run) – 8′ tempo (1′ easy) – 6′ tempo.
8/6/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/KB SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s. Do your shoulder warm-up with Halos, Shoulder Complex Band moves; then 50 Swings. Finish with Deadlifts. The Circuit cards are in the hutch. Remember to practice safety when doing kettlebell swings, i.e., no one in front of your Swings, maintain a flat back and use a strong hip hinge movement to execute the Swings.
8/7/25 THURSDAY. SPEED-WORKat your local track. (a few of the group meet 8 am at COM track). Get in your warm-up run, 6 x 30 meter quick step pick-ups, skips and butt-kicks.
A gp: 4 x 200 (200) -4 x 400 (200) -1 x 600 (200) -1 x 800 (200) – 1 x 1000 (200)…Watch your pacing because the intervals become longer! The 200’s at mile pace; the 400’s, 600’s at 5K pace and 1000 at 10 K race pace.
B gp: 4 x 150 (50) stride-outs, warming up for speed-work at under 5K pace – 4 x 400 (200 easy jog, but keep it going; then go right into your next 400) – 1 x 600 (200) at 5K pace, 1 x 800 at 5K pace. the intervals become longer so watch the pace on the 150’s and 400’s.
i will be holding SAT HR/XT session at the Seminary College on 8/2/25, with the 9 AM start.. Joining in so far: Denise, Shirley, Tom,, Elizabeth, Kathleen, Carol, Andy, Paula
More about the TDF 2025 interesting and remarkable athletes these cyclists are – it’s truly off the charts! 4 time winner of the TDF, Tadej Pogacar, weights 65 kilos and consumes about 8,000 calories for those long stage rides – and continues so for 21 days. Most of the cyclists only consumer 6,000 calories per day. Now I know why I am not riding better; I need to up my caloric intake significantly!
That’s about the equivalent to 76 bananas each day!. The cyclists take in 120 grams of calories per hour during the race mostly in the form of high calorie gels. He is able to generate 340 watts/hour, for five hours! (most of us would be lucky to produce 200 watts for several minutes! Note that he also does his hip exercises prior to getting on the bike to activate his glutes, e.g., Bulgarian Squats with resistance bands, hip bridges, hip circles.
7/29/25 TUESDAY. TEMPO run over a flat to rolling course and can be on fire road or paved terrain. After the warm-up mile up the pace to 10K race effort; if you run over 45 mpw run them at 10M race pace.
8′ Tempo (1:30 easy jog) – 12′ Tempo , then a run to the finish of your workout course.
7/30/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your Halos, resistance band Shoulder Complex and your 78 KB Swings ( in honor of a significant event); then we do two rounds of the Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts
Left, Fwd Hip Circles / Left Back Hip Circles
Right, Fwd Hip Circles / Right, Back Hip Circles
Incline Push-Ups
Slam Ball Hip Bridges + Weighted Vest
Wipers
Left Half Kneeling KB Presses x 6-8
Right, Half Kneeling KB Presses x 6-8
R/L Kneeling Hip Lifts onto the lightweight plastic weight plates
21’s w/ weighted bar / Lateral bar Dips
2 x 6 Heavy Swings
KB Waiter’s Carry / Farmer Carry
Finisher: 3-4 sets x 3-4 reps Deadlifts
7/31/25 THURSDAY. SPEED-WORKat your local track. After the warm-up mile, 6 x 30 meter quick step pick-ups, skips, butt kicks. Here is your “Ladder ” workout which includes a variety of interval distances we use for 5K racing.
A gp. 2 x 200 (200) – 400 (200) – 600 (200) -1000 (200) -600 (200) 400 (200) 2 x 200 (200)
8/2/25 SATURDAY. HR/XT/MOBILITY/DB & KB EXERCISES/ SWINGS/SPRINTS/LOADED CARRIES. 9 AM. Meet in lot C of the Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll open the chain gate about 8:40 so you can park and begin your warm-up routine. Get in your mobility warm-up routine for shoulders and hips.
LMK if you will be joining in on the workout. Tom, Elizabeth, Denise, Carol, Shirley, Kathleen, Andy, Paula in as of Friday night.
Ask about new resistance band hip flexion exercise.
There is a change for SATURDAY, JULY 26, 2025: there will be NO Sat HILL REPEATS/XT due to family coming in on Friday, 7/25 .
Laziness kills ambition
Anger Kills Wisdom
Fear Kills Dreams
Jealousy Kills Peace
( now read Right to Left)!….Fun with sayings.
FITNESS FACT OF THE WORLDS TOP ENDURANCE ATHLETES:MAX VO2. or Maximal Oxygen Uptake.
The measure of one’s ability to extract oxygen and bring it to the working muscle tissues. When we administer the Max VO2 test to athletes and other students in the exercise physiology lab on the treadmill or stationary bike, the time period lasts about 12-20 minutes to “max out”‘ subjects. Every three minutes or so the incline and speed on the treadmill or the cadence and resistance on the bike are increased until the subject’s ability to take in more oxygen levels off, which is their MaxVo2 Instead of measuring that number in liters you account for bodyweight by converting that number to Ml/ Kg bodyweight/per minute.
While watching the TDF this month (stages 20 and 21 still to go) I learned that most of the cyclists in this toughest of endurance races have remarkable MaxVO2 numbers. One of the highest ever recorded is Jonas Vingegaard with an astounding 96 Ml’s, Tadej Pogacar with 89 mils, Greg LeMond, 93 Mls, Steve Prefontaine and Bill Rodgers with 85 Mls, and a good number of XC Skiers also have Max VO2’s in the 90’s . Average males usually range from the 50’s to 60’s ( mine was 67 Mls) with females less due to sex differences, though there is a very good amount of overlap with men and women athletes. However, MaxVO2 is but one part of the elite fitness measurement. Pogacar, repeat winner of the TDF and Frank Shorter, the 1972 Olympic Marathon Champion had 89 Mls and 72 Mls respectively but had other factors such as the ability to deal with metabolic waster products quickly or biomechanical efficiency come into play with those who have lower MaxVO2’s . I found it remarkable that Vingegaard has such a high number of 96 on such a slight frame!.
7/22/25 TUESDAY. TEMPO run pieces with brief slow jog partial recovery intervals. The classic tempo is 20′ in length which I suggest for the sub-8′ pace runners. If you are adjusting to the important Tempo runs I put the short jog intervals between the pieces you run at 10K race pace.
6′ tempo (1′ easy jog) – 8′ tempo (1:30 easy jog) – 7′ tempo and run easy to finish.
7/23/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s garage/gym. Get in your Halos, Shoulder Complex resistant band routine, x 5 Goblet squats and 50 Swings. You will do two rounds of the Circuit.
Deficit KB Sumo Deadlifts
X 6 R/L Wide Stance Straight Arm Torso Rotations / X 6 R/L Seated Straight leg Lifts
X6 R/L DB Step-Ups
Incline Push-Ups
Low Step X7 R/L Single Leg Hip Bridges
Wipers
KB Gorrilla Full Stop Gorrilla Rows
DB/KB “Kickstand” Deadlifts
Land mine X6 R/L Fwd Stance Presses
21’s / Hammer Curls
O’Head Grip Plate Marches
Farmer Carry / Rack Carry
3 x 3-4 reps Deadlifts
7/24/25 THURSDAY. SPEED-WORK at your local track. After warm-up mile, 6 x 30 meter pick-ups, skips, butt-kicks.
A gp: 2 x 150 (50), 4 x ((600 (200) – 400 (200) – 200 (200))
B gp: 2 x 100 (100). 4 x 200 (200) -2 x 300 (100) -2 x 400 (200) – 1 x 600 (200)…stretch after.
7/26/25 SATURDAY.…there will be no Saturday HR/XT session.…If you are training for Double Dipsea; run the stretch from Stinson to Mill Valley for practice.
I’ll be updating during next day. Much on my plate right now.
SATURDAY HILL REPEATS/MOBILITY/LOADED CARRIES are ON for tomorrow, 7/19/25!
61525 TUESDAY TEMPO run pieces with short recovery jogs. After the warm-up mile you’ll pick it up to 10K race pace effort, i.e., “comfortably stressed” which would be a high aerobic pace simulating the non-stop running you’d do when racing. Each tempo time piece this week increases in length.
6′ Tempo (1′ easy run) – 8′ Tempo (1:30 easy) – 10′ tempo, then run to finish.
6/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8AM at Warren’s gym. Get in your resistance band mobility movements, 50 KB Swings, X5 goblet squats prior to Circuit. You’ll finish with Deadlifts. Two rounds with some stations a different exercise on the second round
KB Deficit Deadlifts / PVC O’Head Squats (shoulder, hip and ankle mobility)
Left, Donkey Kicks / Left side lying Res. Band Hip Circles
Right, Donkey Kicks / Right side lying Res. Band hip Circles
Incline Push-ups
Hip Bridges with Slam Ball #25, plus weighted vest
BB Wipers
R/L Kneeling Hip Lifts to Stand-Up
Weighted Plank
Landmine Forward Stance R/L x 6 Presses
Weighted Bar 21’s / DBL DB “Hammer Curls”
Box Seated DBL DB Good Mornings
Rack Carry / Farmer Carry
Deadlifts.
616/25 THURSDAY. SPEED-WORK on your local track. After the mile warm -up, x6 quick cadence 30 meter pick-ups you’ll do: Specific 5K practice.
A gp: for sub 6′ pace group: 12 x 400 at 5K goal pace ( on 2′)..If it becomes overwhelming, cut it short or go on the 2:30. The goal is hit very accurate 400 times, to “feel” the pace right for you. Takes much practice to know yourself: e.g., not to run the first 4 reps too quickly; you’ll pay later into the workout because the effort accumulates after the 7th 400.
B gp: 8 x 400 ( Judi on 2:45 or 3′; Tom on 2:15…We’ll gradually have you work up to 12 x 400 and then run another 5K race to test your pacing and fitness.
6/18/25 SATURDAY. HR/XT/MOBILITY/KEY EXERCISES/SPRINTS / LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College, (201 Seminary Dr, Strawberry/MV area. ). I’ll open the chain gate about 8:40 so you can get in your warm-up while I set up.
Workout to be posted soon!
We have enough to cover the Lot C space with: Denise, Shirley, Paula, Andy, Kevin, Kathleen. A few others may join in too.
SAT/HR/XT on 7/12/25 is a GO. 9am start( see below).
Your INDIVIDUAL ACTION CAN MAKE A SIGNIFICANT TO REDUCE PLASTIC POLLUTION AND SAVE TREES: Individuals can take action to reduce the plastic pollution, save trees, change our clothing source. Our family has made easy changes we can all make; multiply that by millions of people and it has a large impact on the environment.
REELPAPER.COM or WHO GIVES A CRAP-BAMBOO products: Replace paper towels and toilet paper with bamboo derived versions. Save millions of trees yearly and that forests supply three quarters of the accessibility to fresh water. With 50 trees per acre and 200,000 trees per year can be saved! Bamboo grows in 3-5 years and is harvested frequently versus 10-40 years for trees Bamboo requires 90% less land per acre. (Panda eat other species of bamboo). No plastic is used to wrap or ship the bamboo products we receive.
BITE TOOTHPASTE BITS replaces plastic toothpaste tubes: a horrible plastic pollution that is spread worldwide and doesn’t break down. I receive my tiny toothpaste tablets in a glass jar. An easy way to end toothpaste tube pollution. They also make bamboo toothbrushes. Kind of crazy that we use plastic toothbrushes when we are trying reduce our exposure to micro plastics! Bitetoothpaste.com.
SEA CELL (Clothing)…Environmentally Ec0-Friendly Biodegradable Clothing Fiber. I haven’t tried this one yet, but it certainly is worth checking out. The clothing is made from seaweed that inhibits bacterial growth, it is soft, stretchy, hypoallergenic and derived from renewable sources. The clothing is made in a closed loop system so that all chemicals are recycled and reused. The type of seaweed used is rich in vitamins, minerals good for skin and hair. And similar to bamboo the seaweed grows quickly.
NEW WR for the WOMEN’S 5000 meters: BEATRICE CHEBET of Kenya became the first woman to break 14:00 for the 5000 meters with a 13:58.06 – and did so by leading the field for the entire distance! About a 4:30 pace per mile.
NEW WR for the Women’s 1500 meters: FAITH KIPEYON ran a 3:48.68 (probably translates to about a 4:05 mile). Both records were set at the PREFONTAINE TRACK MEET.
7/8/25 TUESDAY. TEMPO RUN pieces.After the warm-up mile you’ll up the pace to about 10K race pace effort over flat to undulating terrain.
10″ Tempo (1:30 easy run ) – 12′ Tempo; then run easy to finish of the workout
7/9/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT: MOBILITY/SWINGS/KB EXERCISES/LOADED CARRIES/ DEADLIFTS. 8 AM at Warren’s Gym. Upon arrival get in Shoulder Complex resistance band routine, 50 KB Swings prior to the Circuit.
KB Sumo Deadlifts / Standing DB “V’s”
Left Kneeling Windmills / Left Seated Resistance Band Straight Leg Circles
Right, Kneeling Windmills / Right, Seated Resistance Band Straight Leg Circles
Incline Push-Ups
X-Ball “Stir The Pot” / X- Ball Transfers
Side Step-Overs BB / BB Romanian Deadlifts
DBL KB Clean plus R/L Press; repeats
R/L KB Gorilla Rows
X6 R/L “Kickstand Deadlifts”
180 degree Landmine Rotations
Weight Bar “21’s” / DB R/L At “Hammer Curls”
O’Head Grip Plate “Marching”
Farmer Carry / Rack Carry
Finisher: Deadlifts 3 x 3-4 reps
7/10/25 THURSDAY. SPEED-WORKon your local track. Run a steady mile warm-up, 6 x 30 meter pick-ups with “fast feet” mode, skips, butt-kicks. Today’s track session involves running the longer intervals at 5K or 10K pace followed by 200 at mile pace.
A gp: 4 X (400 (200) @ 5k race pace/ 200 (200) @ mile pace)), then 600 (200) @ 5K pace 200 (200) at mile pace.; 1 x 1000 (200) at 10 pace/ 200 (200) at mile pace.
B gp: 2 x 150 (50); 4 x (400 (200) – 200 (200))
7/12/25 SATURDAY. HR/XT/KB SWINGS/LOADED CARRIES/SPRINTS/ DEADLIFTS. 9 AM. In Lot “C” of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area. I’ll open the chain gate about 8:40 to set up and so you can get in a warm-up prior the 9 AM start.
Because we are in the middle of summer vacations, LMK if you are in town and particiapating. joining in
are: Carol , Denise, Tom, Elizabeth, Kevin, Shirley, , Judi
KeesTraining 