Hi Folks,

We rode in the Napa Valley from Yountville on Monday and did see the mustard bloom in the beginning stages; we’ll schedule our own Mustard Ride probably for February 2nd. Then also mark your calendar for March 2nd to ride Silverado Trail for when the road is closed to car traffic during the Napa Marathon. more to come on this.

NEW AMERICAN HALF MARATHON RECORD set last Saturday the Houston Half Marathon fielded a very strong field of Americans who broke the 18 year-old AR of 59:43 held by Ryan Hall for 18 years! CONNER MANTZ ran 59:17 (4:31 per mile!). Four runners were together over the last miles after running 5K splits in 14:02, 13:59, 14:18 into a 14 mph headwind and in 32 degree weather! All four broke the 59:22 course record.

WEINI KELATI set a 10M record split as she set a women’s AR two years in a row with a 66:09! It’s surprising that records would be set in such windy and cold conditions.

1/21/25 TUESDAY. TEMPO run over flat to undulating terrain at 10K or 15K race pace to acclimate to the body to a steady non-stop effort which simulates racing. After the warm-up mile: 2 x 10′ tempo with 2′ easy run between each tempo bout.

1/22/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. First thing, get in the mobility exercises, warm-up and swings.

KB Deficit Sumo Deadlifts / PVC X6 O’Head Squats or 1-Arm O’Head Squats

Seated Right Leg Lifts Over KB / Right Side Plank Sweep & Reach

Seated Left Leg Lifts over KB / Left Side Plank Sweep & Reach

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

Resistant Band O’Head Press & Behind Neck Presses

KB Half Stance R/L Romanian Deadlifts

Weighted Planks

Loaded Bar 21’s

Heavy KB Swings

DBL KB Waiters Carry / Farmer Carry

Finisher: 3 x 4 Deadlifts

1/23/25 THURSDAY.SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips you’ll be alternating 400’s at 5K GP and the 200’s at mile pace. Control the 200’s so that you finish the workout: they’ll take it to your legs.

A gp: 6 x (400 (200), 200 (200))

B gp: 4 x( (400 (200) , 200 (200))

FLEXIBILITY, important for all ages for posture, protect yourself from injury, be a better athlete, heart health and live longer. Flexibility refers to joint range of motion (ROM) in a passive ability manner. Mobility refers to the active ability to do it.

Reduced flexibility can cause overuse to another joint resulting in compromised ROM. Improve your flexibility and you reduce that wear and tear. You become a better athlete if your joints are fully functional; any restriction in your ROM compromises your performance, e.g., tight hamstrings reduces your leg ROM and speed. Heart health improves when arterial stiffness is alleviated which increases blood flow, lowers blood pressure and heart rate. What I’ve noticed is that as I age I need to allot time for flexibility and mobility exercises to maintain my ability to do daily living and activity.

1/26/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ KB WORK/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley. I’ll open the chain gate about 8:40 AM so you can get in your warm-up exercises prior to the 9 AM start.

LMK if you will be joining in for the workout. So far: Shirley, Judi, Robert

Hi Folks,

We have a clear though cool week ahead for training outdoors. This week I will be adding training tips in this posting.

1/14/25 TUESDAY. TEMPO run over flat to undulating terrain a steady high aerobic but controlled effort to simulate race efforts without but one or two breaks. The effort level for those running under 35 MPW is 10K race pace; for the higher mileage group it will be 10M race pace. Make note of your breathing effort level and cadence at that pace. After your mile warm-up

6′ of tempo/ (1′ easy run) – then right into 12′ tempo (1:30 easy) – 5′ tempo , then run to finish.

1/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s and get in your mobility work for shoulders and hips, 60 swings; then the Circuit and you’ll finish with Deadlifts.

Deficit KB Sumo Deadlifts

Bent Over R/L Torso Rotations Center Hand Touches

X10 Kneeling Left FWD Hip Circles / R/l Alt Hand to Toe Touches V-Ups

X10 Kneeling Right FWD Hip circles / KB Russian Twists

Incline Push-Ups

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Resistance Band KB Gorilla Rows

Landmine R to L Shoulder Transfers

BB 21’s

2 x 6 Heavy Swings

Rack Carry / Farmer Carry

Finish with Deadlifts 3 x 3.

1/16/25 THURSDAY. SPEED-WORK on your local track with others from the group at COM for a 5K Predictor workout Most of your track practice speed-work will be at 5K goal pace; let’s have you work up to that with a “5K Predictor” by running 3 x 1600 ( with exactly one minute rest between each 1600 (jot it down on a card or pad during the 1′ rest time, so you don’t forget); then multiply the average time by 3.125 for your predicted 5K). Put the time in your training diary; you’ll redo the routine in late May or June. Just running this predictor will teach you very accurate pacing.

1/18/25 SATURDAY. HR/XT/SPRINTS/CARRIES/KB CLEAN & PRESS/ DEADLIFTS. 9 AM start in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/Mill Valley area

Joining in: Shirley, Judi, Robert, Teresa, Sarah, Denise

Hi Folks,

Looks like we’re in for a good weather week so we can catch up on training. Our SATURDAY HR/XT will take place this week on 1/11/25.

1/7/25 TUESDAY. TEMPO run over flat to rolling terrain at a controlled high aerobic pace with short easy jog between bouts. Tempo runs are absolutely key to acclimating to race pace efforts for sustained periods. After the warm-up mile:

12′ tempo (2′ easy jog ) – 8′ tempo , then easy run to finish of workout.

1/8/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. You’ll quickly get in your mobility warm-up, X50 Swings, then do the Circuit.

Deficity KB Sumo Deadlifts

“Left, Lunge Torso Rotations / Left “Donkey Whips’

Right, Lunge Torso Rotations / Right “Donkey Whips”

Incline Push-Ups

EX Ball Transfers / Ex Ball Prone Circles on the forearms

Romanian Deadlifts / BB Bent Row

O’Head Grip Plate Marching in place

X6 R/L DGB Reverse Lunges

Landmine Shoulder Press Transfers

Weighted Bar “21”

X6 R/L Kneeling DB Woodchops / X 6 Heavy KB Swings

One KB Karaoke Carry / Rack Carry

Finish with Deadlifts 3 x 3-4 reps.

1/9/25 THURSDAY.SPEED-WORK at your local track. We keep working to improve your 5K time. After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, and butt kicks:

A gp: 4 x 100 (100), 2 x 400 (on 2′ or 2:30), 4 x 800 (200) @ 5K pace

B gp: 2 x 100 (100) , 2 x 200 (200), 600 (200) at 5K pace, 4 x 400 (on3′)

1/11/25 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in lot C of Olivet Seminary College ( 201 Seminary Drive, MV / Strawberry area. I’ll open the chain gate about 8:40 to set up the exercise stations for the 9 AM start. Can do your warm-up run through Lots B & C and more; then go right into the first four sets of exercises and hill repeats.

Joining in are: AJ, Shirley, Robert, Teresa, Denise, Elizabeth, Tom

X5 DBL DB Clean & Press / X5 Goblet Squat

Sprint – 1/2 “A”

X6 R/L “N-S” Plank Row / X6 R/L Bird Dogs

3 x Sprint

Walk Lunges / R/L Single Leg Hip Bridges with DB Pullover & reach

Long

X R/L 8 Fwd Hip Circles / X8 DB R/L Gorilla Rows

2 x Sprint – 1 x Short

Then onto 2nd workout whiteboard for Sprint-Loaded Carries- KB lifts – Deadlifts. (more to come).

Hi Folks,

Busy Christmas time up in Granite Bay with the grandkids; should be back Thursday day. I figure most all of you are engaged with family or travel during this week. I’ll determine if we hold Saturday workout at the Seminary in Lot C or hold it indoors at Warren’s gym by Friday. Depends on the weather outlook.

Keep any STRENGTH TRAINING simple with: your age in KB Swings ( in 3 sets), Goblet Squats ( 3 x 5 reps) and X2 R/L Turkish Get Ups while holding a water bottle or the light 10lb KB or DB. Finish with a 1′ plank.

12/26/24 THURSDAY. Get in a steady 4-6 mile run as you recover from the Christmas celebration.

12/28/24. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB CLEAN & PRESSES/DEADLIFTS. Location tba on Friday.

1-1-25 WEDNESDAY. RRGrade Run or Mtn Bike. 9 AM from Downtown Mill Valley on Corte Madera Ave at the crosswalk to the fire station / Lovell Av. (runners may want to start at 8:30 AM). I will drive to the top of top of time to take any runners down after they do the ascent to East Peak parking lot. The Gravity Car Museum opens at 11 AM where you can view the history of the “Crookedest Railroad in the World” that went up a steady 5-7% grade from Mill Valley to the top of Tam so people could ride the gravity cars down the mountain. This lasted until after the fire of 1927.

Hi Folks,

I will have SATURDAY workout at Warren’s gym at 9 am. We will do KB Swings, a Circuit and finish with Deadlifts.

I’ll be updating almost daily in spurts because of all the deadlines a series of dental procedures, and “to do’s” during this time of year. Let’s see what the weather forecast is for this Saturday to see if we do the workout at the Seminary College or indoors at Warren’s garage gym. I’ll do an update by Friday.

12/17/24. TUESDAY. TEMPO run over flat to rolling terrain in order to hold a high aerobic, but controlled pace, i.e., at 10K race pace for modest mileage runners and 10M race pace for those running over 50 miles per week. Run a moderate mile warm-up, then up the effort for the two tempo pieces:

7′ tempo (1:30 easy pace) – then 15′ tempo followed by easy run to end of workout ( usually an out/back or loop course.

12/18/24. WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/KB/DEADLIFTS. 8 AM at Warren’s garage/gym. We’ll first do 50-60 KB Swings; then two rounds of the Circuit and finish with Deadlifts.

Deficit KB Sumo Deadlifts / X4 R/L 1-Arm O’Head Squats

Right, light DB Thread the Needle / Right, Kneeling Fwd Hip Circles

Left, light DB Thread the Needle / Left, Kneeling Fwd Hip Circles

Incline Push-Ups

Fitness Ball Prone 2-Arm Horizontal plane Flys

Wipers

X 5 DBL KB Clean & with a R/L Press –

Wtd Plank

Landmine Fwd Stance X5 Right 1-Arm Rows

20# bar Curls “21’s”

2 x 6 Heavy Swings / KB Figure 8’s

Waiters Carry / Rack Carry

Finish with 3 x 3-4 Deadlifts after the 2nd Circuit

Shorter workout at home can be kept simple, but effective.

Three rounds of: (u15 Swings – 5 Goblet Squats – X5 R/L KB Clean & Presses)

12/19/24. THURSDAY. SPEED-WORK on your local track.. some of the group meet 7:45 at COM for warm-up , then onto the track. After their mile or so warm-up you’ll do Skips, butt kicks , followed by 6 c 30 meter pick-ups. Then it’s 2 x 150 (50) stride-outs followed by:

A gp: 6 x 600 (200)….the 600’s at 5K pace

B gp: 4 x 600 (200) …600’s at 5K pace.

12/21/24 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/KB WORK/DEADLIFTS. 9 AM. We’ll hold the indoor workout at Warren’s gym ( 148 Madison Av, two blocks from the Civic Center) because rain is forecast at our usual Seminary location.

It’ busy this time of year and a number of you will be very busy or away to familyLMK if you will be joining in.

HI Folks,

We all got through Thanksgiving celebration and Christmas is coming up quickly. Keep up your exercise program during these times of indulgence! You will likely be doing some of your running and exercise outdoors in the rain, but that is doable with the proper apparel.

I plan on conducting the Saturday workout at Warren’s gym (148 Madison Av, with two rounds of Circuit training session. Location: 148 Madison Ave, San Rafael two blocks from the Civic Center. Take N. San Pedro Exit – East, continue two blocks and go left on Washington Ave; go to end of block, turn right, it’s the fourth house on the right and directly across from the National Guard Armory. You can also park in the Jury parking lot on the East side of the Civic Center and walk onto Madison Aver through an open side gate.

12/10/24 TUESDAY. TEMPO over firm dirt or paved terrain. After your mile warm-up you’ll pick up the pace to 10K race pace so that the effort is at a high aerobic, but controlled “comfortably stressed” level.

12′ tempo (2′ easy jog) – 10′ tempo, then easy run to finish of the workout.

12/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s garage/gym. Do the mobility warm-up and 60 KB Swings. We’ll follow with two rounds of the Circuit.

12/12/24 THURSDAY. SPEED-WORK at your local track. Still progressing on your 5K distance (12.5 laps on the track) by running 400’s and learning to pace them very accurately to within a1-2 seconds per 400 at your 5K pace. You’ll see that the first 5 X 400 go comfortably; then the effort accumulates! This practice will help you to avoid going out too fast in the first mile of the 5K distance race. I’m going to suggest you run the 5000 meters next Thursday on 12/19/24 for a first bench mark so you can adjust your speed-work on the track more accurately for the 400 repeats.

A gp: 2 x 200 (200) then, 8 X 400 (on the 2:30 including the 400) if you your pace for 5K is under 8′ pace. If running around 6′ pace, do the 400’s on the 2:00 minutes.

B gp: 2 x 150 (50): 6 x 400 (on 3′)

12/14/24 SATURDAY. We will do two rounds of a ten station INDOOR STRENGTH CIRCUIT following our 60 KB Swings warm-up and finishing with deadlifts and more Loaded Carries. ( Warren’s garage/ gym at 148 Madison Ave is just two blocks East of the Civic Center. see above details). LMK if you will be attending…Circuit to be posted.

H45’i Folks,

Looks like we’ll have a week with sunshine for all of us to get back into our regular exercise routine.

12/3/24 TUESDAY. TEMPO piece runs at 10K race pace, i.e., high aerobic but controlled effort you could hold for about 40-45 minutes. After the warm-up mile you’ll up the pace:

6′ tempo (1′ easy jog) – 10′ tempo (1:30 easy) – 7′ tempo then run to the finish.

12/4/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/CARRIES/DEADLIFTS. 8 AM at Warren’s gym. After 30 Jumping Jacks, get in your mobility warm-up and then 50 KB Swings. Two rounds of the Circuit.

Deficit KB Sumo Deadlifts

Left, Fwd Kneeling Hip Circles / Left, Bird Dogs

Right, Fwd Kneeling Hip Circles / Right, Bird Dogs

Incline Push-Ups

Right DB One-Arm Rows

Left DB One-Arm Rows

Wipers

Left, Half Kneeling KB Presses

Right, Half Kneeling KB Presses

Weighted Bar 21’s or 15’s

X 6 R/L Weighted Bar “Wood-Chops” / 25# Plate “Good Mornings, Kees”

Rack Carry / Farmer Carry

12/5/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile run 6 x 30 quick cadence pick-ups, some Skips and Butt-Kicks.

A gp: Sub 6′ and Sub 8′ pace runners: 4 x 200 (200), 7 X 400 (on 2:30)…Sub 6′ pace runners go on the 2′ for each 400.

B gp: 4 x 1150 (50), 6 x 400 (on 3′”

12/7/24. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB WORK/DEADLIFTS. 9 AM. at Olivet Seminary College, in Lot C. (201 Seminary Drive, MV/Strawberry area. Please LMK if you are joining on the workout by afternoon…It will be cold in the morning; bring gloves and warm workout out shirt..

Hi Folks,

Looks like weather will improve from Wednesday on so you can be motivated to get in your outdoor training. You should be able to get in a few workouts though Thanksgiving is this Thursday. We are away in Bolinas staying at the Dominican’s Nuns Vacation house with Sister Marion.

Wednesday and Saturday workout will go on.

11/26/24 TUESDAY. TEMPO run. After your warm-up mile you’ll up the pace to 10K race pace effort to acclimate your body to holding sustained periods of high aerobic, but controlled effort.

10′ tempo (1:30 easy jog) – 10′ Tempo , then run to the finish of the workout.

10/27/24 WEDNESDAY.STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8AM start. we will hold the Strength Training session at Warren’s. I have the Circuit station cards in the gym and Warren should be there to time the workout. 8AM start. Be there to get in your warm-up and X50 Swings.

10/28/24 THURSDAY. SPEED-WORK on your local track to building up to your 5K race pace up to 5K GP for 12.5 laps.You will run the 400’s at 5K GPace. You’ll be running at 5K GP After the mile warm-up, Skips, and the 6 x 30 meter pick-ups followed by:

A gp ( sub 7′ and 7:30 pace group: 2 x 200 (200) stride-outs. 8 x 400 (on 2:30), but on the 2′ if you race at 6′ pace or faster.

B gp: Sub 8:30 pace….6 x 400 (on 3′) . Also the 400’s at GP.

A special Thanksgiving day to you all!

11/30/24. SATURDAY. “TURKEY BURNER’ Hill Repeats and with KB Swings. 9 AM. at base of Olivete Seminary College entry road. Park along the road at 201 Seminary Drive. Gather members from our workout group who are int town and meet along the road; get in a warm-up run; then bring a kettlebell to the top of “B” sprint hill. Set it down to the side on the flat side road and jog down to the base of the hill. An enhanced hill repeat workout follows.

First do 3 x half of “B” hill repeats to get the uphill legs ready for the main workout:

Run the “B” repeat , then do 20 KB Swings (in two sets if necessary); then immediately downhill easy jog to the base of the hill; run “B” sprint again and do 15 Swings; jog back down the hill ; do another “B” repeat and do 10 KB Swings. Another uphill sprint up “B” hill followed by 5 Swings. Keep it moving . Bring the KB back down the hill and follow-up with a steady out/back recovery run along the Bay.

Hi Folks,

What a scary week of rain we are having; I hope your homes are okay. We have two sump pumps going full tilt at our house-and we’re keeping the water at bay! There will be no Saturday workout, of course, and next week we will be in Bolinas celebrating Thanksgiving with Sister Marion at the Dominican Nun’s vacation house. I wish you all a safe Thanksgiving and that your family members from out of town are able to make the trip.

Some of the Friday group got together to do our “Fall Colors” ride last week. A cold clear, but always a good day in Napa. We rode from Yountville on the new section of the Vine trail from St Helena to Calistoga; then back on Silverado Trail to Yountville. After the ride we picked up tacos and burritos from the local food truck.A good day!

After an unusual afternoon of dealing with a dead tooth removal that involved going from my regular dentist in San Rafael to a dental surgeon in Corte Madera an hour later to remove the second half of the tooth. Pretty wild afternoon! Thank goodness for pain meds!

Last Saturday, 11/16/24 I participated in the best Kettlebell Workshop 201 ever down in San Carlos put on by the Strong First organization. We reviewed and drilled the key kettlebell lifts: Get-Up, Clean & Press, mobility, and Goblet Squat led by top qualified certified instructors. If you have basic foundation with the lifts, strongly consider going to the next Kettlebell Workshop 201 in 2025; learning an entire new level of technique is rewarding!

9/24 TUESDAY. TEMPO run pieces over a flat to undulating course on either dirt or paved terrain. After the warm-up mile you’ll pick up the pace to 10K race pace effort or “threshold ” run pace.

8′ tempo (1:30 easy run) – 6′ tempo (1′ easy) – 8′ tempo , then easy run to the finish.

11/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. We’ll do our 50 swings warm-up; then 45″ at each exercise station, and finish with Get-Ups and deadlifts.

Deficity KB Sumo Deadlift

Left, Fwd Kneeling Hip circles / Left, Bird Dogs

Right, Fwd Kneeling Hip Circles / Right, Bird Dogs

Incline Push-Ups

DB R/L Gorilla Rows

Wipers

Alt. R/L Clean & Presses

DGB Sit-Up and Reach

Land Mine Squat to Thrust

11/21/24 THURSDAY. SPEED-WORK at your local track facility. But due to the rain I’d suggest a regular bike path and road run; then finish with 4 x 200 (200) on the track..

11/23/24 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ KB TRAINING/ DEADLIFTS. Cancelled due to rain.