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:


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.


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


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


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.

Week of 10/18/21: Workouts this week; Warren will lead Wed session; no Sat HR/XT.

Hi Folks,

We take off Wednesday for Montana to see the grandkids; though I just found out the thirteen-year old requires ACL surgery. Such a bummer for him and it happened when making a sharp cut to the side while running; no contact with another player! Those of you who have had to go through the surgery and rehab know it requires patience and

The Wednesday morning 8:15-9:15 am session will continue with Warren helping with your circuit training and extra coaching on O’Head Squats, Deadlifts and any other lifts. You’ll do 5 x 12 sets of Swings after warming shoulders and legs; then it’s do the circuit will be 35″ carrying out the exercise followed by 25″ moving to the next station and recovery. am

10/19/21 TUESDAY. TEMPO. Warm-up mile; then go into the long pick-ups: 10′ 10K race pace (4′ easy) – 6′ (2′) – 4′ (2′)…..Basic goal is to acclimate your body to race pace with a variety of time periods.

10/20/21 WEDNESDAY. STRENGTH TRAINING/CIRCUIT. 8:15 – 9:15 am. Warm-up with strap shoulder dislocates, halos with weight plate, goblet squats. Prior to starting the circuit do 5 x 12 Swings on the minute (OTM); then:

Deficit KB Sumo Deadlift

R/L Lunge Torso Rotations ( concentrate on rotating the torso and simply brings arms to a “T” line)

Inverted Row (rnd one) / Incline Push-ups (rnd two)

Wipers (gradually increase the weight on the bar that you are balancing as you do the leg raises)

PVC O’Head Squats (this is also a good stand alone exercise for mobility, leg strength and shoulder stability. Warren will help you with form on this one. If ankle flexibility is a challenge, place 10 lb plate under each heel). First work on executing the movement with PVC pipe; then the hollow bar, 12# bar, #18 bar prior to using the Olympic bar.

KB Alternating Presses (smooth press to lockout , pause, then return KB to start position)

KB Swings (outside of garage)

KB or DB Farmer Carry / 2nd round do KB Rack Carry (hold that arm locked with bicep alongside ear).

10/21/21 THURSDAY. SPEED-WORK at track or other measured course. “1000 Meter Breakdown“. Warm-up mile or so, stride-outs, 6 x 30 meter pick-ups, skips and butt-kicks.

Those running Dipsea or getting ready for an upcoming race, add an 800 or the old “Macho Mile”.

2 x100 (100), 1 x 200 (200), 1000 (200), 800 (200), 600 (200), 400 (200), 2 x 300 (100), 2 x 150 (50)…..From the 400 on down the pace for each interval increases.

10/23/21 SATURDAY. No official HR/XT/LOADED CARRIES/ Sprints this weekend; I’ll still be away. Those running Dipsea get in the out/back to the Rain Forest or Cardiac.

Week of 10/11/21: Workouts for Wednesday and Saturday, strength days,

Hi Folks,

We’re on track for this week to train with the Wednesday and Saturday sessions to get your strength work and recover what gains we’ve lost ( it declines quickly) due to missed days. The Wednesday workouts will continue at Warren’s “Madison Avenue G” from from 8:15-9:15 while I am away the week of 10/20 – 10/27; he will help lead the workouts.

10/12/21 TUESDAY. TEMPO session to practice running at “comfortably stressed” pace, i.e., about 5 mile race pace effort. After the warm-up mile, get in 3 x 8′ tempo efforts with a 3′ recovery jog between 8′ tempo.

10/13/21 WEDNESDAY. STRENGTH TRAINING. After the warm-up Halo rotations around the head with a weight plate, DB or KB; hip thrusts, shoulder rotations and dislocates; and a set of light full range 5 Goblet Squats you’ll begin the workout. I suggest that on another day to simply get in 3 R/L Turkish Get Ups to improve mobility, core, balance your right and left sides, and connect upper and lower body. ….Start with 5 x 12 Swings OTM (On The Minute).

Deficit KB Sumo Deadlift

Alternate R/L Lunge Torso Rotations

DB/KB Step-Ups ( use heavier weights; some of you are employing too light weights)

Incline Push-ups / Inverted Rows on second round


X5 R/L KB Press

Weighted Plank

X 15 Swings

x 5 Goblet Squats

KB Rack Carry ( try and use a weight that has you panting by the time you finish the time period.

10/14/21 THURSDAY. SPEED-WORK at the track. After the warm-up mile, drills with skips, butt kicks and leg swings, complete 6 x 30 meter pick-ups to get in the leg turnover practice.

2 x 150 (50), 2 x 300 (100), 6 x 400 (on 2′ for those running sub 6′ pace; 2:30 for those under 8′ pace; on 3:00 for sub 9′ pace); 2 x 200 (200).

10/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/ SPRINTS. 8 AM. In Lot C at the Golden Gate Seminary College off Seminary Drive. Arrive early to get in a brief warm-up run after parking in Lot C; be ready to go with the first set of exercises at 8 am.

The SPRINT and SHORT hill repeat intervals are run with power; the longer 1/2 “A”, 1/2 “B” and LONG keep at 5K race effort level.

I’ve observed that a number of the group have stayed with the same weight when doing the THRUSTERS; it’s time to up the weight! It’s the same with Loaded Carries, it is safe to use heavy kettlebells with FARMERS CARRY and RACK CARRY. I am more conservative on the WAITERS CARRY; you don’t want to overload the shoulder girdle, but make sure you own the weight you are holding overhead. It will be a gradual process to increase the overhead weight you use. It is a “Hurry up slowly” program. What I like about the Loaded Carries is that they safely build good strength! because you’re not moving the weights; it’s your entire body that’s under load. Great strength builder.

Week of 10/4/21: Modified week ahead…

Hi Folks,

So WEDNESDAY is out and SATURDAY Oct. 9th HR / XT is off as we have the group participating in the Asti Tour de Vine ride near Geyserville. We have a good number from the workout group taking part in this delightful event. I may ride the short distance with casual effort.

Monarch caterpillar just went into Chrysallis ; in about 12 days a Monarch butterfly will emerge. Nature is truly amazing! I was walking by my stack of stanchion bases and saw the caterpillar hanging in a “J” position which indicates they will start the process soon. I happened to catch it on video. Not sure if I can post the video of it shedding its skin.

10/5/21 TUESDAY. TEMPO workout. After the warm-up run get in 2 x 8′ minutes (4′ easy) and one 4′ modest uphill grade at 5K effort level. One example is Shaver Grade by Phoenix Lake area or Las Galinas Av if on pavement; any upgrade that is about half mile long will do the job.

10/6/21 WEDNESDAY. STRENGTH TRAINING day (or on a Monday/Friday). There will be no class for Wednesday; I post workout for at home:

X 12 Swings / X8 Push-ups ( can be on ground, handles or on incline)

X12 Swings / X 6 Push-ups

X 12 Swings / X5 Push-ups

X 12 Swings / X 4 Push-ups

X4 R/L Lunge Torso Rotations ( emphasize rotating the torso and bring arms to a “T”

X8 R/L DB/KB Stem-ups

X 12 Swings

X 15 Wipers or DB Sit-up and reach

X 12 Swings

X 5 R/L KB Presses

1′ Plank

X 12 Swings

X 8 R;L Side Plank Sweep & Reach with light DB/5 lb plate or full water bottle.

10/7/21 THURSDAY. SPEED-WORK. Several of the group meet at COM track at 7:30. (make it look informal or college staff will want to charge a fee). After the warm-up, high skips, butt kicks, 4 x 30 meter pick-ups:

2 x 150 (50), 4 x 200 (200) at mile pace, 5 x 600 (200) at 5K pace. By the time you’ve completed two 600’s you should be within two seconds for each rep: pacing practice that is comfortably stressed threshold level…We’ll work you up to 8 x 600 (200) for 3 miles of speed-work. The 600’s will improve your 5K and 10K race times

10/9/21 SATURDAYNo Saturday Hill Repeats this week due to Oct 9th ride event and for me to avoid lifting any weights. If you want to do the Hill Repeats at the Seminary site, see sample workout below.

Those who are running Dipsea on November 7th should be getting a solid run to Cardiac and back!

2x Short

1/2 “A”…….at 5K race pace effort ( not speed)

2 x Sprint….work on the speed and power with Sprint distance.

1 x Short

1 x Long

3 x Sprint,

1 x Short

1/2 “B” + Long …all in one interval, go for sub 3 minutes , keep it under 4′.

Jennifer won the raffle for a good Fuji bike at the Asti Tour de Vine!
Sandy, Ann, Eric, me, Michelle and Janet prior to start of a perfect day for ride in wine country near Cloverdale and Dry Creek vineyards

Week of 9/27/21: Workouts this week; no Sat HR/XT

Hi Folks,

A bit of change later this week because I have cataract surgery on Thursday and will have to avoid any exertion for about ten days; therefore, I have to cancel this Saturday’s Hill Repeats.

Congrats Gerald for completing “ The Beast” at the Spartan Championships held at Palisades (formerly called Squaw Valley). Consists of 13 miles over rocky terrain with 30 obstacle and exercise stations; miss one station you do 30 burpees on the spot!

9/28/21 TEMPO workout for this week: After the warm-up mile or so get in 3 x 8′ tempo pick-up at 10K effort level followed by (3′ easy running between each rep).

9/29/21 STRENGTH TRAINING for this week. 8:15-9:15 am workout. We should be able to have you complete two rounds of the Circuit and finish with Trap Bar Deadlifts.

5 x 12 Swings prior to beginning the Circuit;

Deficit KB Sumo Deadlift

Inverted Row


X6 DBL KB Swing Cleans & Front Squat

L. Muay Thai Planks

R. Muay Thai Planks

X15 Swings

KB Figure 8’s

Waiter’s Carry

9/30/21. SPEED-WORK on the track. If you missed running your Max VO2 1.5 mile test last Thursday, get it in this week. Then refer to the chart in last week’s posting to see how your time translates to your oxygen uptake. For this week do THREE rounds of:

800 (200 easy

400 (200)

2 x 200 (200)

that is an 800-400-2 x 200 repeated for three rounds ; all with 200 recovery.

10/02/21 SATURDAY.….Saturday Hill Repeats are cancelled for this week (need more time to recover from eye surgery).