Friday, 10/25/24, 3 PM: Update on SAT HR/XT workout (10/26): it will be in LOT C starting at 9 AM. Days are shorter from now until the second week into February. Gives you a bit more time to sleep in after a long work week.
Late getting posting up and will finalize in a couple of days; we are visiting our son to help with grandparent duties for three days. I am getting in some sleep though. Uh oh! My apologies for not posting the THURSDAY, SPEED-WORK session; we’ll do it for next week. It is a bit different format , so I’ll want you to get it in.
10/22/24 TUESDAY. TEMPO run over flat to mildly rolling terrain after an easy mile warm-up. Tempo pieces will be run at 10K race pace for most of you .
You’ll do: 10′ tempo (1:30 easy run) – 8′ tempo (1′ easy) – 6′ tempo; then run to finish of workout .
10/23/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/CARRIES AND DEADLIFTS. 8 AM at Warren’s gym. The circuit station cards will be on the table. After warm-up get in your 50 KB Swings with 10-15-10-15 reps.
Deficit KB Sumo Deadlift
LEFT, Lunge Torso Rotation x 7 / LEFT, “Donkey Whips”
RIGHT, Lunge Torso Rotations x 7 / RIGHT “Donkey Whips”
Incline Push-ups x 6-8 reps at 3- count pace
Hip Bridge x 6 Right, then Left Leg Raises with hold / Slam Ball Hip Bridges
Wipers
DBL KB Swing Clean + R & L Press. Repeat 5 rounds.
180 degree Landmine Rotations
Weighted Bar “12’s / PVC Wide-Grip O’head Split Squat with lead foot elevated on 35# plate
2 x 6 heavy Swings
Farmer Carry / Rack Carry
Finish workout with 3-4 sets of 3 BB Deadlifts or Trap Bar Deadlifts.
10/24/24 THURSDAY. SPEED-WORKat your local track. Do warm-up mile and 6 x 30 meter pick-ups.
A gp. after warm-up do 4 rounds of: ((600 @ 5K pace (200) – 300 (100))
B. gp: 4 x 150 (50) – 3 x 200 (200) – 400, then easy lap recovery followed by stretching.
10/26/24 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM new start time for the Winter season. Start in LOT C of Seminary College ( 201 Seminary Dr, Strawberry/Mill Valley area). I will open the gate about 8:30 so you can get in your warm-up while I set up the exercise stations. After the short warm-up routine on the whiteboard do:
After the HR/XT go to next section of Loaded Carries,Sprints, KB Swings
Busy week ahead, concluding with our second social gathering with all the workout groups and a number of Tamalpa Runners on Sunday, 10/20 from 4-6 PM or so at Ounces Outdoors (near Kohl’s on the West side of Northgate Shopping Center; on the same side , but further South as Peets, Panda Express). It features an outdoor bar and a basic food menu, snacks. It was such a success a number of those who attended suggested we do this monthly. I’ll schedule the next one with lead time.
10/15/24 TUESDAY. TEMPO.After the warm-up mile you’ll up the pace to a high aerobic effort at about 10K race pace for each pick-up interspersed with short 1′ easy runs.
6′ Tempo (1′ easy run) – 8′ tempo (1′ easy) – 6 ‘ Tempo , then run to finish of workout.
10/16/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s. There is a set of Circuit Cards on site. Get in 50 Swings prior to the start of the Circuit.
10/17/24 THURSDAY. SPEED-WORKat your local track. After the warm-up mile, get in your Skips, butt kicks and 6 x 30 meter quick cadence pick-ups to set up the motor pattern for quick feet.
A gp. 2 x 100 (100) stride-outs, then: 3 rounds of:
(600 (200) @ 5K pace – 200 (200)); then 3 x( 400 (on 2:30) , then followed by 4 x 150 (50))
10/19/24 SATURDAY. SAT HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM start at Seminary College ( 201 Seminary Drive, MV/Strawberry area) in LOT C. I’ll arrive about 8:10 to open the chain gate so you can park and do your warm-up short run, mobility exercises and DGB warm-up Swings.
X 12 DBL DB Thrusters / X 8 R/L Side Plank DB “Sweep & Reach
Note that a group of us will be cycling the “Asti Tour De Vine” in Asti next to the Cloverdale area on Saturday, Oct 12th; therefore there will be no SAT /HR/XT this week.
I will be out of town Oct 13-come back late 10/17/24.
10/8/24 TUESDAY. TEMPO run at about 10K race pace for the moderate mileage runners. After the warm-up mile up the pace to a high aerobic but “comfortably stressed” effort:
10′ at tempo effort (2′ easy run) – 8′ tempo (1:30 easy) – 6′ tempo then to finish cool-down.
10/9//24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ MOBILITY/ DEADLIFTS . 8 AM at Warren’s. After you arrive get in your mobility exercises or 1000 meter row; then 50 KB Swings. We’ll do two rounds of the Circuit followed by 3 x 3-4 Deadlifts.
10/10/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, run a quick step 6 x 30 meters; then :
A gp). 2 rounds of : ( 800 @ 5K pace (200) – 600 @ 5K pace (200)-400 (200) 0 200 (200))
B gp). 2 x 100 (100), then : 3 rounds of: (400 (200) – 200 (200))
10/12/24. No SAT/HR/XT this weekend; we’ll be at the Asti Tour de Vine ride.
A)Nov. 16, 2024: Upcoming KB instruction event put on by Strong First.com kettlebell organization:
Strong First KB WORKSHOP 201 from 10-12 and/or 1-5 pm will be at HGX gym, 551 Taylor Way, Units 3,4,5,6, San Carlos. (Go to Oakklandsmostpowerful.com under upcoming events and go over the details and registration link). They are holding the Workshop in San Carlos because Oaklands Most Powerful Gym ( only 25 miles away) is undergoing repairs after a tree crashed through the facility.
They will have two sessions that day with different emphasis; you can do one or both; no problem. The fee(s) are conservative in my opinion because you are taught by very competent certified instructors – and you don’t need to be a “rock star.”Just learn from them! The instructors keep it entertaining; especially the Chief Instructor, Analisa Naldi. And fear not, there are not “stupid questions.” Melissa Templeman and Luis Del Toro are the other chief instructor and very engaging. Learn the KB lift details with their help and you have material to work on for the next six months!
Focus on the Goblet Squats, KB Swing, and TGU. so when you attend the workshop you can learn a good number of technique details.
Judi, Robert, Dave and Ann have attended a past Workshop and found it to be very helpful.
10-12 AM covers Hard Style Abs training and Turkish Get-Up in detail which we can all use.
1-5 PM: Reviews Swing; then cover the Clean & Press and KB Snatch. (we’ll practice the Snatch during October and November.
B) Our next SOCIAL EVENT: I’m working on next workout groups social gathering at OUNCES OUTDOORS for Sunday 10/20/24 from about 4-6 pm. More tba soon.
See “C” below Wednesday Strength Workout section.
10/1/24 TUESDAY. TEMPOrun(s) over flat to rolling terrain at about 10K race pace. Tempo runs simulate the non-stop steady controlled steady distance race pace effort. After the warm-up mile :
Run 12′ of tempo (2′ easy running) – 12′ of tempo, and run to the finish of the workout.
10/2/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY EXERCISES/DEADLIFTS (two rounds). 8 AM at Warren’s. Get in mobility exercises; we’ll do our 50 swings together. Two rounds of:
Wide Stance KB Sumo Deadlifts / PVC O’Head Squats
Left, DB Bird Dogs / Left, Lunge Torso Rotations
Right, DB Bird Dogs / Righty, Lunge Torso Rotations
Incline Push-Ups
X 20 -30 Bench Mtn Climbers / Alt Single Leg Hip Bridges
Wipers
DBL KB “Stop Cleans” x 5
Right, KB/DB Single Leg Reach x 5-6 reps
Left, KB/DB Single Leg Reach x 5-6 reps
Landmine Two-Hand Squat To Press x 6
DB Plank Drag / Weighted Bar “21’s”
2 X 6 Heavy KB Swings
Grip Plate O’Head Carry / DBL KB Rack Carry
Finish with: 3-4 sets of 3-4 reps Deadlifts or Trap Bar Deadlifts
THOUGHTS ON MINIMAL VOLUME TRAINING
C).“How little can one do and still produce sizable results with a few exercises and walking for CV gains? National Powerlifting coach, Marty Gallagher during the 1990’s and on, has good knowledge of exercise physiology, body mechanics, health, nutrition and strength training, in addition to having writing numerous articles and several books on the subject. He is a remarkable coach who helped many transform themselves under his guidance.
He wanted to test the minimalist approach with an overweight group of men and women who had never done weight training; eat regular meals without supplements and strength train three days per week (30′ per session), three exercises (Squat, Bench Press, Deadlift) for 3×10 reps. They also did 30 minute walks to build endurance base. He had them do Using the KISS (keep it simple stupid) method he found his subjects could make terrific gains. You too can add a very simple and short program on your own at home to add to the Wed/Sat strength and fitness days.
BETTY, age 61: Was 305 lbs at 5’2″; could not do one squat, only 1 incline push-up, but could not grasp the deadlift bar; she couldn’t walk over 50 feet without gasping. After 88 days she won her division at the AAU World Powerlifting Championships with a : 205 lb Squat, 100 lb Bench Press and 195 lb Deadlift at 264 lb bodyweight! She could also loop her 154 acre property
CONNIE, 39 years: Was 183 lbs at 5’3″ and could only Squat and Deadlift 75 lbs, BP 40 lbs. Day 88: at 148 lb bodyweight she Squatted 185 lbs, BP 145 and DL 185 lbs. She could do a 95lb Bench Press for 10 reps in training.
Example for at Home to add to your Wed/Sat sessions: Can use kitchen sinkkffl
JEN,33 years: Was 305 at 5’8″ and could do 10 Incline Push-ups, but only 1 Squat and Deadlift with 45# bar. Day 88: At 148 lbs she squatted 200 lbs, BP 105 lbs and DL 280 lbs.
It certainly shows that if you’re working out on your own or a small group you can complete a productive training session within thirty minutes! Very encouraging.
Additional at HOME SESSION: Stand by kitchen sink or railing to hold on lightly for a set of 4-10 squats or Goblet Squats (depending where you are with strength) followed by a set of Incline Push-Ups for 4-10 reps. If you need to stay with two rounds, that’s fine! You will make progress. If it is a short session, you’ll stay with it!
10/3/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks and 6 x 30 meters. “Ladder Workout” i.e., Up and down the ladder with interval distances
B gp: 2 x 100 (100) – 2 x 150 (50) – 300 (100) -300 (100) – 2 x 150 (50) – 2 x 100 (100)
10/4/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/ KB TRAINING/DEADLIFTS. 8:30 AM Lot “C” of the Seminary College) in Strawberry area of Mill Valley ( 201 Seminary Drive). I’ll be opening up the chain gate to Lot C about 8:10 to set -up; you can drive up the entry road and park in Lot C, then do your warm-up run and mobility work.
LMK if you will be joining: Robert is in, Tom, Elizabeth,
LAEL WILCOX, the experienced ultra-cyclist record holder for a number of courses, just set a WR for cycling around the world inn 108 days, 12 hours, 12 minutes ( old WR was set by Jenny Graham of Scotland in 129 days, 11 hours in 2018). It seems unbelievable that Lael could average 175 miles per day to complete the 18,125 miles and some 285,422 feet of elevation gain – and still managed to get in the very necessary seven hours of sleep per night. My backside can’t imagine getting on the bike again after one day’s ride! A few years ago we heard Jennifer Graham gave a talk about her record setting ride; she certainly did not get adequate hours of sleep at all.
The Guinness rules for this ride stipulated that she had to ride from East to West, cover 18,000 miles; can’t veer more than 5 degrees (about 300 miles). The first section was from Chicago to NYC; then Portugal to Tbilsi, Georgia; Perth to Brisbane, Australia; Invercargill to Auckland, New Zealand, and finishing with the stretch Anchorage to Chicago. Lael encouraged local cyclists to join her for portions of her ride. She rode a Specialized Roubiax, which is similar to my bike but with 35mm tires that was outfitted with some interesting compact high tech electronics and charging systems and GPS for this ride.
Race to Consider: Run a fast half marathon at HUMBOLDT HALF MARATHON, October 13th.. I ran my PR full (2:40) and half marathons (1:14) there-through those awesome Redwoods which keep you cool and flood you with oxygen! We also did the timing for this race for many years; always a good getaway weekend to boot. There are also trails to run through the Redwood groves parallel to the Eel River.
9/24/24 TUESDAY. TEMPOrun over flat to rolling terrain at 10K pace broken up with one short easy run pause. The goal is to sustain a high aerobic yet “comfortably stressed” pace. After the warm-up mile:
10” Tempo (2′) easy run, but keep it moving) – 12′ tempo , then run to finish.
9/25/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s Gym. Get in the mobility exercises; especially while talking! Then we’ll get in our 60 swings followed by two rounds of the Strength Circuit.
Wide Stance KB Sumo Deadlifts
Left side Bird Dogs / Left, Kneeling Back Hip Circles
Right, side Bird Dogs / Right, Kneeling Back Hip Circles
Incline Push-Ups
Bench R/L X6 “Thread the Needle & Opposite Arm Rotations” / Slam Ball Hip Bridges
Wipers
Left, Half Kneeling KB Presses
Right, Half Kneeling KB Presses
Weighted Plank
21’s / R-L Lateral Bar Dips
2 x 6 Heavy KB Swings
Rack Carry / Farmer Carry
Alyce putting the Body English into the extra weighted “21’s” Curls
9/26/24 SPEED-WORKat your local track. After the mile warm-up, Skips, Butt Kicks and 6 x 30 meter pick-ups.
A gp: 2 x 150 (50) – 10 x 400 (on 2:30)
B gp: 2 x 100 (100) – 5 x 200 (200)
After the workout get some key stretching for quads, calves, hips, hamstrings.
9/28/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB TRAINING/DEADLIFTS. 8:30 AM The Saturday workout is cancelled for today. Due to too many of the group going out of town! We will pick up in two weeks because on Sat. 10/12/24 our workout site is being used for an event.
the exercise stations:
the hill repeats after each exercise stationSecond Half of workout
GORDON STEWART: Sadly, this morning I received a call from Cora, Gordon’s wife, that he had passed away this morning at his home in Sebastopol. He suffered from Pulmonary Fibrosis which greatly impairs breathing and results in a gradual decline and the ability to breathe. Awful.
I first met Gordon by Stow Lake in Golden Gate Park where I was leading a workout group for the Institute of Health Research during the early 1970’s which was doing research on the effects of running on blood chemistries and more. The goal was to improve the Annual Physical Exam and see how exercise affects fitness, blood chemistries, treadmill testing, strength and flexibility. Gordon was one of the participants in this grant funded program and became a life-long friend. He was one of the first board members when I founded Tamalpa Runners back in 1976 along with Lisa Spielman, Don Pickett, Al Kreuzberger, Harry Hlavac and others. Gordon became Tamalpa’s second President. Tamalpa grew rapidly as the “Running Boom” hit after Frank Shorter and his winning the Gold Medal in the 1972 Olympic Marathon. We focused on key workouts for the Club, i.e., Tuesday Tempo runs and Thursday Track sessions with distance runs from the already established one from the Mt. Home Inn. Within a short time Gordon and friends joined my parents with runs from their house up on “The Hill”. Many new runners to Tamalpa got their start on “The Hill” which was followed by a potluck breakfast. Good days for Tamalpa.
Gordon was a talented software developer and worked with IBM Series One computers during the early days. He first wrote the software for scoring races and helped me set up Total Race Systems; once we were up and running it became our business. Gordon and I also came up with the idea of the Runners’s Schedule Magazine while we were in Southern California meeting with other race directors and timing groups. There was a LDR calendar printed up by the AAU once per year ( they were the governing body of running at that time); we wanted to change that. We decided to publish a monthly updated listing of races and entry forms provided by race directors so that dates and races were kept current. It became the definitive resource for runners and race directors – all until online registration came onto the scene! It was quite a ride!
9/17/24 TUESDAY. TEMPO run day. Select a flat to rolling dirt or paved terrain course for this workout so you can emphasize a high aerobic steady effort at 10K-15K race pace. After the warm-up mile get in:
6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 6′ tempo, then run to finish of workout.
9/18/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. You’ll get in warm-up mobility exercises and 60 KB Swings.
9/19/24 THURSDAY. SPEED-WORK. At your local track. Get in the warm-up mile, then 6 x 30 meter quick cadence pick-ups, Skips and Butt-kicks:
A gp: Two rounds of 1000 meter breakdown: (1000 (200) – 800 (200) – 600 (200)).
B gp: Two rounds of: (2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))
9/21/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB CLEANS & PRESSES/ DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College ( 201 Seminary Drive, MV/Strawberry area).
Friday update: SAT HR/XT is a go for 9/14/24…See you then!
A busy week for us with daughter coming in for a long weekend; that entails much organizing around the house for the next couple of days!
LMK if you will be attending the Sat HR/ XT workout on 9/14/24.
9/10/24 TUESDAY. TEMPOover flat to rolling terrain. After the warm-up mile:
6′ Tempo (1′ easy run) – 14′ tempo then easy run to the finish of the workout.
9/11/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS.8 AM at Warren’s gym. Get in your warm-up and mobility exercises; then your 50-60 swings.
Deficit KB Sumo Deadlift / PVC or BB O’Head Squats
Left, Elevated Hip/Leg raises / Left Muay Thai Side Planks
Right, elevated Hip/Leg Raises / Right, Muay Thai Side Planks
Inverted Row or Hang
Bench Mtn Climbers / Slam Ball Hip Raises
Knee Tuck Reverse Crunches
DBL KB Clean & Squat x 3
Landmine X 5 R/L Forward Stance Presses
DB Plank Drag / 21’s
Farmer Carry / Rack Carry
Fiinisher: Deadlifts 3 x 3-4 reps
9/12/24 THURSDAY . SPEED-WORK on your local track. After the warm-up mile, 6 x 30 meters, Skips and Butt Kicks. After the 2 x 100 (100) :
A gp. 2-3 Rounds of: (( Run fast 3′ (jog easy 3′) – Run fast 2′ (2′ easy jog) – Run fast 1′ (1′))
B gp. 2-3 rounds of: ( (1′ fast (1′ easy) – 30″ fast (1′ easy) – fast 15″ (1′ easy))
Jog an easy lap recovery, then go through stretching routine before hopping into your car.
9/14/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 8:30 AM. WORKOUT IS A GO. . At the Seminary College in Lot C ( 201 Seminary Drive, MV/Strawberry area).
We (Judi, Robert, Dave, Ann and I ) rode in the TOUR DE FUZZ event up in Santa Rosa, Healdsburg, and Alexander Valley area. We rode in the fog until 10:30 when the sun came out which made for an even more pleasant ride with friends from our workout group. After the ride the organizers provided lunch and refreshments. Alll in all, a good day!
Dave Judi Robert Sandy
I am still so impressed by the Occulus and the Pool of Tears at Ground Zero that we saw eight years ago! Very moving memorial site.
9/3/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile run:
10′ tempo (1:30 easy running) – 10′ tempo – then run to the finish of the workout.
9/4/24 WEDNESDAY. STRENGTH TRAINING/ SWINGS/CIRCUIT / MOBILITY/ DEADLIFTS.8 AM at Warren’s gym. After our 50 Swings we do two rounds of:
KB Deficit Sumo Deadlifts / PVC or BB O’Head Squats
Left, Elevated Hip/Leg Raises
Right, Elevated Hip/Leg Raises
Inverted Row x 5 reps , or Inverted Hang
Bench Mtn Climbers / Bench Elevated Legs Plank
Wipers
Left, Heavy KB Cleans x 4
Right, Heavy KB Cleans x 4
Landmine X 5 R/L Forward Stance Presses
DB Push-up Curl & Press / 21’s
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finish with Deadlifts or Trap Bar Deadlifts
9/5/24 THURSDAY. SPEED-WORKat your local track. (most will be on the track kAfter the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips and butt-kicks.
B gp: 3 rounds of: (300 (100) – 200 (200) – 2 x 100 (100))
9/7/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/MOBILITY/DEADLIFTS. 8:30 AM. At Seminary College, 201 Seminary Drive, MV/Strawberry area – in Lot “C”. I’ll arrive about 8:05 to open the gate so you can park, warm-up while I set up the exercise stations.
X15 R/L Mtn Climbers / X 8 DGB “Russian Twists”
2 X Short – 1/2 “A”
X 12 DBL DB Thrusters with explosive effort
1/2 “B”
X 10 R/L Gorilla Heavy DB Rows / DGB “Suitcase Crunches’ x 10 R/L sides
Was a delightful social with our workout groups at OUNCES OUTDOORS yesterday; the venue works well so we’ll use it again for future get togethers. We’ll have to schedule another gathering for those who could not make it due to being away on vacation or had conflicts.
This Saturday, 8/31/24 we will NOT hold our Hill Repeats/ XT because a number of us will be riding in the Tour De Fuzz 50K or 100K distances in the Santa Rosa/Healdsburg area. Always a nice ride followed by a good lunch. The Wine Century rides in May are the reverse course from the event this Saturday.
8/27/24 TUESDAY. TEMPO run day with two or three sets of tempo pieces at 10K race pace. After the warm-up mile up the pace at a controlled high aerobic effort:
6′ tempo (1′ easy) – 10′ tempo (1′ easy run) – 6′ tempo , then run to finish with cool-down run.
8/28/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/TRAP BAR. 8 AM at Warren’s gym. After the mobility warm-up, we’ll do our 50 swings; then the Circuit.
Deficit KB Sumo Deadlifts
Left, Elevated Single Leg Hip Raises / Left, open Book
Right, Elevated Single Leg Hip raises / Right, Open Book
Incline Push-Ups
Butterfly Stretch w/ KB on each knee / Iron Crosses
Wipers
Left, Heavy KB Cleans x 3-4 reps
Right, Heavy KB Cleans x 3-4 reps
X 4-5 reps Landmine R/L Presses
21’s
Figure 8’s / Alt KB 1- Arm Swings
Finisher: Deadlifts 3 X 3-4 reps.
8/29/24 THURSDAY. SPEED-WORKon your local track. After the warm-up mile you’ll run 6 x 30 meter pick-ups, Skips and butt-kicks; then 2 x 1100 (100):
A gp will do Two rounds of: ( 1000 (200) – 600 (200) – 400 (200) – 200 (200))
B gp:Two rounds of: ( 400 (200) – 300 (100) – 200 (200) – 2 x 100 (100))
8/31/24 SATURDAY. HR/XT/SWINGS/LOADED CARRIES will NOT TAKE PLACE this day due to a number of our group riding in the TOUR DE FUZZ charity ride event.
It’s been a long time since we’ve had our workout groups and a number of Tamalpa Runners (Ed Corral’s Saturday morning track group) together for a social get together to cap off the Summer. Join us on Sunday, 8/25/24 from 3:30 on at OUNCES OUTDOORS (5800 Northgate Drive, San Rafael) beer garden and light food menu. It’s located on the West side of Northgate Shopping Center behind Kohls; it’s outdoors with canopy covering. So many of you have had some fun and interesting trips, experiences, and taken on challenges; you’ll be able to share them with the group. I’ll be introducing some of the key individuals and families, so you can chat with them during the afternoon. Looking forward to seeing you.
Last Saturday Napa had their official opening of The Vine Trail section from St. Helena to the middle Calistoga where it ends halfway down Lincoln Av. A beautiful job! Sandy and I saw all ages and families riding on Sunday.
8/20/24 TUESDAY. TEMPO runs at 10K race pace over flat to undulating pavement or dirt terrain. After the warm-up mile run 12′ tempo (2′ easy running) – 8′ tempo; then run to finish the workout. Tempo runs are very key to prepare for races: you’re simulating racing and building race fitness.
8/21/47 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/ TRAP BAR DEADLIFTS.8 AM. Start right off with mobility work with the straps; we’ll do the 50 sSwings together prior to starting the Circuit.
KB Sumo Deadlift / PVC or BB O’Head Squats
X5 R/LL Thread the Needle / Hip Bridge DBL DB Presses
Side Plank R/L Sweep & Reach x 5 / R/L “Bird Dogs” x 5
Incline Push-Ups
Wipers
Left, KB Clean & Press
Right, KB Clean & Press
DBL DB Romanian Deadlifts x 5
Landmine Full Squats x 5 / 180 degree Rotations
2 x 6 Heavy Swings / KB Figure 8’s
Farmer Carry / Rack Carry
Finisher: Deadlifts or Trap Bar Deadlifts : 4 – 3 – 3- 2
8/22/24 THURSDAY. SPEED-WORKat your local track. After the warm-up mile run 6 x 30 meter pick-ups.
B gp: 2 x ( 2 x 100 (100) – 400 (200) – 200 (200))
after a cool-down lap or two, go through your stretching routine while leg muscles are warm.
8/24/24 SATURDAY. SATURDAY HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS.8:30 AM start time in Lot C of the Seminary College, (201 Seminary Dr) in Mill Valley/Strawberry Note that there is a workout board for non-runners. .
X 15 R/L Mtn Climbers / X 8 R/L “Russian Twists”
2 x Sprint – 1/2 “A”
X 12 DBL DB Thrusters…..Long
X 10 R/L heavy DB “Gorilla Rows” / X 8 R/L Knee Tuck Hip Rolls
2 x Short – 2 x Sprint
X8 R/L DB Burpee Rows…. 1/2 “B”
Then it is on to 2nd half of workout with Loaded Carries, Swings, Sprints, Deadlifts
LMK if you are joining in by Thursday: Andy, Paula, Judi, Shirley…..more to be added.
KeesTraining 