Hi Folks,

SATURDAY HR/XT (8/17) are a go; starts at 8:30 AM. I will post workout later today.

I’m receiving all kinds of feedback on the Paris Olympics: the unique opening and closing ceremonies, how the Parisiens became increasingly positive about hosting the Games, the remarkable individual and team performances, the French and British higher number of medal performances.

The one performance that particularly stood out to me was the historical “Triple Zatopek” by SIFAN HASSAN of the Netherlands – two times! The famous Czech, EMIL ZATOPEK ,not only ran the 5000, 10,000 and marathon during the 1952 Olympics, but won each race; LASSE VIREN, of Finland, won the 5000, 10,000 meters (twice) and placed fifth in the marathon in 1976 at Montreal. Hassan averaged 4:40 pace in the 5000 (Bronze); 4:57 pace in the 10,000 meters ( Bronze); then a 5:27 average pace over the hilliest Olympic Marathon course with 1437 feet of ascent and 1430 feet of thigh shattering downhill; then had to sprint to the finish after mile 26 to take the three second win over Tigst Assefa (marathon WR holder) in a new Olympic Course Record in 2:22:55 for the Gold medal! She has run a 2:13:44 in Chicago. The first American, DAKOTAH LINDWURM came in 12th in 2:26:44.

Men’s Marathon: TAMIRAT TOLA of Ethiopia, came in as a last minute replacement for countryman Sissay Lemma, who withdrew due to a hamstring injury. Tola, a strong cross country runner just blasted the hills at a sub-5 minute pace and also set an Olympic CR time in 2:06:26! He also set a new CR tin the NYC Marathon in 2023 with a 2:04:58 – an absolutely strong performance on a slow course. The Americans ran well with Conner Mantz finishing 8th in 2:08;12 and Clayton Young, 9th in 2:08:44

8/13/24 TEMPO run workout. After the mile warm-up get in three sets of tempo pick-ups at 10K race pace. 10′ tempo (1:30 easy run) – 8′ tempo (1′ easy) – 6′ tempo and then run to the finish of th workout.

8/14/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in mobility exercises warm-up, 5 x 10 Swingsl thejsd

Regular KB Sumo Deadlifts / PVC O’Head Squats

X 5 R/L Thread the Needle / Hip Bridge DBL DB Presses

Side Plank X 6 R/L Sweep & Reach

Incline Push-Ups

X 5 R/L Side leg/hip Lifts Over Bench

Wipers

Left, KB Clean & Press

Right, KB Clean & Press

Standing Wall Hip Circles

“21’s” / KB Figure 8’s

Heavy Swings 2 x 6

KB Farmer Carry / KB Rack Carry

Finisher: Deadlifts

8/15/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, Skips, 2 x 100 (100)…

A gp: 2 X ( 800 (200) – 600 (200) – 400 (200))

B gp: 2 X (400 (200) – 200 (200) – 2×150 (50) )

8/17/24 SATURDAY. HR/XT/SPRINTS/SWINGS/DEADLIFTS. 8:30 AM start. At the Seminary College, 201 Seminary Drive, Mill Valley/ Strawberry area. I’ll be opening the chain gate a bit after 8 AM so you can warm-up and I’ll be setting up the exercise stations. Then we all start at 8:30 AM.

Let me know if you will be joining in on the workout by Thursday ( a number of participants are out of town this weekend).. Joining in so far: Robert, Shirley, Tom, Elizabeth, AJ, Josh,Ron,..

Hi Folks,

8/9/24: This Olympic marathon course will be the most challenging in history: it is hilly! It’s an out and back course with 1437′ of ascent and 1430′ of descent that goes by a number of major landmarks. One climb goes up over 500′ within 3.8 miles – the height of the Washington Monument. It’s worth about 6 Heartbreak Hills! Note that at 27K the hill reaches a 16% grade! These challenging sections of the course will certainly change the finish order.

We’ll have a regular week of training, though a number of you will be out of town for vacation. August provides a solid month for consistent training with good weather in preparation for the Fall runs, triathlon and cycling events. Some of the group will be riding in the Tour de Fuzz (8/31/24) in Santa Rosa/ Healdsburg to finish off the Summer with more rides in September and October.

Paris Olympics: The French have certainly worked with enthusiasm, innovation, and made use of their famous landmarks in hosting the Olympic Games. Much has been made of cleaning up the Seine over ten years and a high cost of 1.5 billion dollars. What a project! It did play havoc with the swim portion of the triathlon event after a rainfall which overwhelmed their antiquated sewage treatment system resulting in too high a bacteria count that would not have taken place in the absent of rain. They have added 800 miles of bike path so citizens and tourists can get around Paris much easier – and with 45,000 volunteers to assist the attendees to the Games. The Games are also powered 100% by alternative energy.

Olympic Cycling Road Race for men and women: The big surprise was Kristen Faulkner from Alaska, a former rower at Harvard, began cycling in 2017 in Central Park came in as a replacement entry on the US squad! She finished the 98 miles just under four hours ( a solid 25 mph average – in spite of the hills). The pace was high, in spite of the uphills. She broke clear over the last two miles and others did not give choice: Kristen took it in for a solid win. She broke the American drought of medals: it was the first win since 1984 at the LA Olympics by Connie Carpenter and Alexi Grewal! I’m Kristen has inspired future women competitors

The Men’s Road Race was also filled with drama as Remco Evenpoel of Belgium displayed his abilities this Summer with a triple win. We watched him race twenty-one days during the grueling and overall average high pace of the Tour de France. He took his spot on the podium by placing third. With only thirteen days recovery he won in the individual 20 Mile Olympic Time Trial in the rain and over hills in 36:12! He wasn’t done, because the next very tough distance 172 mile road race was contested with over 9,000 feet of ascent – in 6:19! This man needs a vacation!

Olympic Weightlifting is not of interest to many US Viewers but the performances by the men and women competitors are remarkable! In the 49Kg (108 lb ) women’s category, the woman from China completed a 196 lb Snatch ( a wide grip lift completed to overhead in one movement) and 257 lb Clean & Jerk of 257 lbs. Amazing! In my weight class of about 90 kg (195-199 lbs) the Bulgarian won and set a record Clean & Jerk of 224 kg or 493 lbs.! I’d be happy to roll that weight. We look different too!

The NYC Navy Seal Foundation Challenge (8-10-24). Dave Champagne will be competing this weekend. He leaves Thursday for NYC and will compete on Saturday. He’ll swim about a half mile, follow it up with 100 push-ups and 22 pull-ups ( you get a half hour to complete those two exercises); swim to Ellis Island do another 100 push-ups and 22 pull-ups, finish with another swim and run to Ground Zero area and finish with the last 100 push-ups and 22 pull-ups

8/6/24 TUESDAY. TEMPO workout over flat to undulating terrain. After the warm-up mile run 4 x 6′ tempo pick-ups with 1′ easy running between each set. Run the tempos at 10K race paced.

8/7/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ TRAP BAR Deadlifts. 8 AM at Warren’s Gym. Get in your warm-up mobility work, then we do our 50 KB Swings together.

KB Deficit Sumo Deadlifts

Left, Lunge Torso Rotations / X 5 R/L ” Table Top Hip Lifts”

Right, Lunge Torso Rotations / R/L “Bird Dogs”

Incline Push-Ups

Right, 1-Arm DB Rows

Left, 1-Arm DB Rows.

Wipers

X 5 DBL DB Clean and R/L Press: repeat

Weighted Plank

“21’s”

2 x 6 Heavy KB Swings

Rack Carry / Farmer Carry

Finisher: 3-4 X 3-4 Reps of heavy Trap Bar Deadlifts

8/8/24 THURSDAY. SPEED-WORK on your local track. After warm-up mile run quick cadence 6 x 30 meters, some skips. Both groups run 2 x 100 (100); 2 x 200 (200), 1 x 400 (take 2′ recovery) then do one of the two time trials:

A gp: get in a strong MILE (or more accurately 1600 meters,) follow with recovery 400 jog. Make a note of the time in your journal or daybook; we’ll have you repeat it in October.

B gp: Run a strong 1 Km (1000 meters, i.e. 2.5 laps).

8/10/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/KB WORK/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” of the Seminary College in Mill Valley/Strawberry area. I will open the gate early and while I set up you’re all getting in your warm-up. Remember that those of you who do not run have a full non-running workout with exercises, loaded carries and mobility routines.

LMK if you are planning on joining in on the workout by Thursday night.

Hi Folks,

Getting behind here due to watching the Olympics. The American Men’s Gymnastic team’s story was quite emotional, but great to see that they won the Bronze medal. The USA Women’s Soccer team is coming out strong with the win over Germany. I’ll be adding commentary as the week goes on and a bit about the organizing of these Paris Olympic Games

A few facts about the PARIS OLYMPICS: In addition to the huge 1.5 billion dollar clean-up project of the Seine River; they’ve added 800 miles of bike path, 100% clean energy, planted thousands of trees and made use of the many Paris historical locations as venues for competition. It was a shame that the rains overwhelmed the antiquated sewage treatment system when the rains hit.

The men and women’s Olympic Triathlon always produce remarkable times and in spite of the river current in the Seine. Athletes estimated they lost about four minutes during the swim, yet Alex Yee (GBR) rode about a 51′ bike and capped it off with a 29:47 for the 10K for a 1:43:33 total time! Cassandre Beaugrand (FRA) took the women’s title for France in 1:54:55 for the 1.5K Swim-40K Bike -10K Run; she ran the 10K in 32 and change!

Those of you have been “erging” on the Concept II row machine for the 1000 meters and the official Olympic 2000 meters can appreciate the 500 meter split times that the Olympic rowers are cranking out! One of the Women’s Pairs heats produced a 1:49 for the first 500 meters and completed the 2000 meters in 7:33. One of the Men’s Pairs heats reached 500 in 1:35 and 2000 meters in 6:39. The USA Men’s Eight finished first in 5:30 for the 2000 meters!The Women’s Eight had one heat completed in 6:12. A side note: when Sister Marion competed in CRASH B Sprints back in Boston during February she competed against worldwide competition edging 2500 meters to take her age group title in 10:15! (Was 2500 meters in those days, then later changed to the international 2000 meters standard. The competition is held during the Winter as a fun competition that keeps rowers in shape.

7/30/24 TUESDAY. TEMPO runs over flat to rolling terrain. After the warm-up mile run the Tempo pieces at 10K pace:

12′ Tempo ( 1:30 easy run) – 8′ Tempo – then run to finish and short run to the finish.

7/31/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises and 50 KB Swings.

Deficit KB Sumo Deadlifts

Left, Lunge Torso Rotation / Gorilla Squats

Right, Lunge Torso Rotation / R/L Bird Dogs

Incline Push-ups

Slam Ball Hip Thrusts

Wipers

L/R Double Clean & R/L Presses

Elevated R/L Fwd Lunge stretches

21’s

2 x 6 Heavy Swings

Rack Carry / O’Head Grip Plate Carry

Finish with Deadlifts

8/1/24 THURSDAY. SPEED-WORK at your local track. Get in the 6 x 30 meter pick-ups, then:

A gp: 2 x 100 (100), 4 rounds of:( 400 (200) ), then 1 x 600 (200)

B gp: 3 rounds of: ((300 (100) – 200 (200) – 2 x 100 (100))

8/3/24 SATURDAY. HR/XT/SWINGS/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM. Held in Lot C of the Seminary College, 201 Seminary Drive, Mill Valley ( Strawberry area)..I will open the chain gate to Lot C by about 8:10 or earlier so you can get in your warm-up.

LMK if you will be joining in on the workout by Thursday: So far, are Josh, Jaspre, Shirley, Judi,Denise, AJ, Robert

Hi Folks,

We are back from our BoatBike Tour from Brugge to Amsterdam – all on bike paths! It’s one of the best ways to see a country: by bicycle. I’ll be posting pictures over the next few months to give you glimpse of the countryside. We were very fortunate to be able to leave Amsterdam on Thursday just hours before the worldwide computer glitch! Schiphol is such a large airport with all the passport and security checkpoints done by camera and passport scanning. All flights were grounded and all those thousands of people stuck at the airport and all those arriving had their day come to a halt.

The day after we arrived family member arrived on Friday to attend the Saturday memorial for Sandy’s brother in Livermore; then that afternoon attend the 75th Jubilee for Sister Marion Irving in San Rafael! A full day and I’m still dealing with jet lag. Tuesday is feeling better.

WEDNESDAY & SATURDAY workouts: LMK if attending. During Summer any number of you are on vacation, so I need head count. Check the Wednesday date and Saturday workouts to see if we hold each session.

7/23/24 TUESDAY. TEMPO pieces. I suggest morning hour for this to avoid the heat. After the warm-up mile you’ll do some shorter tempo sets at 10K race pace:

6′ tempo (1′ easy) – 8′ tempo (1:30″ ) – 6′ tempo and then run to finish of workout. Remember to do your stretching after your run while the leg muscles are warm: quads, hamstrings, hips and calves.

7/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY AND DEADLIFTS. 8 AM at Warren’s. Quickly get in your mobility exercises prior to doing our 50 Swings.

So far joining on Wed: Shirley, Pam, Ann, Kevin

Wide stance Deficit KB Sumo Deadlfts

Left, Side Plank DB “Sweep & Reach” / R/L Thread the Needle x 5

Right, Side Plank DB “Sweep & Reach” / L/R Foot to Hand Placements

Incline Push-Ups

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Left, Half Kneeling KB Presses x 6 – at a deliberate pace

Right, Half Kneeling KB Presses X 6

Weighted Plank

21’s

KB 2 x 6 Heavy Swings

Rack Carry / KB Bottom Up Carry

Finish: Deadlifts.

7/25/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups:

A gp: 2 x 100 (100) quick pace; then two rounds of: ((2 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 2 x 200 (200) )

B gp: 6 x 30 meter quick cadence pick-ups, then: two rounds of: (4 x 150 (50) – 1 x 400 (200) – 2 x 200 (200))

7/27/24 SATURDAY. HR/XT/SPRINTS/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8:30 AM. In Lot “C” at the Seminary College in Strawberry/Mill Valley area. I will open the chain gate about 8:10 to do set -up and gives you time for a warm-up.

Please LMK if you will be joining by Thursday so i can plan loading the van or cancel the workout if to many of you are out of town. So far joining in: Robert, Josh, Jaspre, Shirley, AJ, Andy, Paula, Hunter, Denise, Kevin,

We are going to you do the trap bar (hex bar) hold with your body weight for one minute.

Hi Folks,

7/18/24: there will be no Sat HR/XT session; Lot C being used for wedding parking and we have a memorial in the morning and Sister Marion’s 75th Jubilee to attend in the afternoon. Nest SAT/HR/XT session will be on 7/27/24.

Very excited to do the upcoming boat bike tour from Brugge to Amsterdam (July 9-16th) on the Lena Maria barge ( look it up online) which appears to be perfect for this kind of adventure. Once on the barge we can simply leave our carryons onboard, have our meals and sleeping there. We will make our lunches to take along on the daily ride. Everyday we cycle through new countryside while the barge sails to the next stop.

A hot week ahead, so be smart and do your workouts during early morning hours or after sundown.

WEDNESDAY. 7/3/24 STRENGTH TRAINING CIRCUIT, SWINGS, MOBILITY, DEADLIFTS. 8 AM at Warren’s……there should be three sets of Circuit cards for a few Wednesdays during July; you can easily substitute exercises on stations #2, #3 after the Deficit KB Sumo Deadlifts. Please remember to practice safe swings when doing your 5 x10 KB Swings: no one in front of you while doing swings or facing any glass windows ! Execute the Swings with strong effort; you should not be able to talk during swings if doing them dynamically with powerful hip hinge movement.

THURSDAY.at your local track. After warm-up mile, 6 x 30 meters pick-ups.

A gp: 6 x 200 (200), 1 x 400

B gp: 2 x 100 (200) – 2 x 150 (50) – 200 (200) – 400 (200) – 200 (200) – 150 (50) – 1 x 100…finish.

Stopping here: gotta go!…We’ll pick it up during last week of July…

6/24/24. MONDAY: SEAL FND CHALLENGE modified workout

6/25/24. TUESDAY: TEMPO running or on the bike

6/26/24. WEDNESDAY: 8 AM STRENGTH TRAINING CIRCUIT/ SEAL FND workout

6/27/24. THURSDAY: SPEED-WORK

6/28/24. FRIDAY: Swim, bike, run, row

6/29/24. SATURDAY: 8:30 AM. HR/XT/CARRIES/SWINGS and SEAL FND workout

6/30/24 SUNDAY: SWIM, BIKE, RUN or ROW…..endurance day.

Hi Folks,

The workouts continue and you’re organizing your week to do the NYC SEAL Fnd CHALLENGE training days so that you’re in full swing for the full month of July. (The NYC SEAL FND CHALLENGE I describe in last week’s post)

I encourage all of you to take on even a much modified version of the Challenge in support of Dave’s efforts and to help you maintain consistency through July and August. Modify or substitute the exercises if you have no access to a gym and also modify the sets and reps to your fitness level. Doing a single session should only take ten minutes or less. Some ideas:

Push-Ups: Execute on the ground, or with push-up apparatus that rotate for wrist comfort; or do on an elevated height such as the kitchen sink counter, table, or sawhorse: the higher the hand placement the easier is to get those reps in. Begin with three sets of modest reps three days per week. Remember the effort will accumulate as the week goes on; therefore finish each session with “energy in the tank”. Example 3 x 5-10 reps; come away knowing you could have repeated the reps and sets.

Pull-Ups: If they are too difficult, use the Assist Pull-Up machine at the gym, or from a pull-up bar using a large resistance band to assist with the pull-ups; or Inverted Rows utilizing a 5′ iron bar or strong stick placed at about sternum height or lower on supports. Your body with its heels on the ground, face-up and the body at a slant allows you to do pull-ups bringing chest to the bar: a back builder. Also can do KB Swings for 3 x 10-12 reps and finally KB/DB 1-arm fwd stance Rows as another alternative. Then if you have the time get in a swim on Sunday.

6/24/24. MONDAY. NYC SEAL FND Challenge workout.

6/25/24 TUESDAY. TEMPO quality high, but controlled steady effort for each bout at 10K pace effort. After the warm-up mile run: 12′ tempo (2′ easy) – 10 ‘ tempo , then run to finish at moderate pace.

6/26/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s Gym .

Deficit KB Sumo Deadlifts

Left, KB Half Kneeling Windmills

Right, KB Half Kneeling Windmills

Incline Push-Ups

Slam Ball Hip Bridges

Wipers

DBL KB Dead Stop Cleans ( use heavy as possible kettlebells)

Alt R/L Weighted Vest Reverse Lunges or do Parallel Squat Hold

Landmine Left, Fwd stance Presses

Landmine Right, Fwd Stance Presses

Blk Belt KB Curls / “21’s” w/ weighted Bar

2 x 6 Heavy KB Swings

Farmer Carry / Grip Plate O’Head Carry ( 25# or 35#)

Finish with BB or TRAP BAR DEADLIFTS, 3 x 3-5 reps.

6/27/24 THURSDAY. SPEED-WORK at your local track. After your mile warm-up, 6 x 30 meter pick-ups with quick cadence.

A gp: 2 x 100 (100); then 3 Rounds of ( 600 (200) – 400 (200) – 200 (200)).. Run the 600’s at 5K pace; the 400’s and 200’s faster.

B gp: 2 x 100 (1000; then 3 Rounds of: ((2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))

6/28/24 FRIDAY. Swim, Bike, Run or Row, an endurance training day.

6/29/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS/ DEADLIFTS. 8:30 AM start in Lot “C” of the Seminary College, 201 Seminary Drive in Strawberry/ Mill Valley. I’ll arrive about 8 AM to unlock the chain gate so you can park and I will begin my exercise stations set-up.

Joining in so far: Josh, Dan, Paula, Judi, Shirley, Tom, Elizabeth,

6/18/24 Tuesday: Tempo plus (NYC SEAL Challenge practice – see below)

6/19/24: Wednesday, Strength Training day at Warren’s or at your gym

6/20/24: Thursday, Speed-Work ( for leg speed, pacing)

6/21/24: Friday, Cycling, Rowing, Running, plus NYC SEAL Challenge practice

6/22/24: Saturday, HR/XT/SPRINTS/MOBILITY/SWINGS/CARRIES.

6/23/24: Sunday: Long run or ride , NYC SEAL challenge practice

FRIDAY, 6/21/24: WS 100 started at 5 AM in Squaw Valley; runners will finish in Auburn. Going to be a hot day! This is an extremely demanding race; especially on the quads with the thousands of feet of downhill along with the extreme temperatures. I read over the entrants list and was impressed by how many Masters (over 40 years) runners are in the race. Iris Cooper, 65 of Canada and Eric Specter, 77 of Greenbrae are the oldest this year. There are about 91 masters men and 56 masters women entered – and they all had to qualify to enter this event.

It’s tough to make it to the Olympic Games as an athlete; not just to make your country’s team, but to also meet the Olympic Standards! It’s become especially very difficult to meet the Olympic Standards, for these Paris Olympics Games from the 1500 – Marathon in effort by the Olympic Committee to reduce the number of participants; which is surprising for me because it puts unusual stress for top athletes to even compete; a bit discouraging in my opinion and will likely keep a number of countries out of the competition. BUT it is amazing how many runners from around the world did meet the standards.Some examples:

number qualified(Q) MEN – TIME – EVENT – WOMEN Number qualified(Q)

48 (MENQ) – 1:44.70 – 800 – 1:59.30 48 WOMEN Q)

45 3:33.50 (3:50.5 mile) 1500 – 4:02.50(4:20.9 mile) 42

42 13:05 5000 – 14:52 42

27 27:00.0 10,000 – 30:40 27 27

80 2:08:10 Marathon – 2:26:50 80 80

(sorry, that the chart doesn’t come up when I save it and hard to read)

Remarkable times set at the Ethiopian 10,000 meter Olympic Trials, in Nerja, Spain; their men and women’s teams has depth and met the Paris Games standards.

26:31.01 Yomif Kejelcha

26:31.13 Berihu Aregaw

26:34.93 Selemon Barengo ………4 ran under 26:40 and 6 under 26:50; a number of countries have no runners in 27 minutes plus range.

and a remarkable U20 record of: 26:37.93 set by Biniam Mehary, age 17 !

The Ethiopian women 10,000 meter runners also showed depth at their Trials:

29:47. 1 Fotjen Tesfay

29:49.33 Tsigie Gebreselami – previous Silver Medalist

29:50.52 Ejgayehu Taye – previous Bronze Medalist

The Support Dave Champagne Challenge towards The NYC SEAL SWIM and MULTI-SPORT EVENT August 10, 2024 that our own Dave Champagne is going to participate in will be a test of shoulder girdle strength and muscular endurance: it involves only upper body work with swimming, push-ups and pull-ups. Very difficult to prepare for, no doubt! So I thought wouldn’t it give you motivation to carry out a regular modified exercise routine of push-ups, pull-ups ( or Inverted Rows at an easy height), and swimming once per week if you have access to a pool in addition to the Wed/Sat workouts?

Keep it simple: Push-Ups at an incline height(or on the ground if you are able), for example at your kitchen sink, a bench, table. Then set up a horizontal bar at sternum height or lower for Inverted Rows or use the Assisted Pull-Up machine at the gym. Substitute KB Swings or DB/KB one-Arm Rows if you don’t have access to Assistant Pull-up machine or an Inverted rows set up.

Begin with three rounds of a conservative number of reps which can be completed within a short period of time; see how it goes for the two-three days per week. The idea is to simply get the reps in; then build on it, but with a number you can maintain for two to three days per week and should take less than ten minutes.. Keep a log.

The event format on race day in NYC: Run 1M to the Hudson River and swim 1M to Liberty Park and the Statue of Liberty and do (100 push-ups/22 pull-ups). Swim half mile to Ellis Island (do 100 push-ups/22 pull-ups); swim two miles across the Hudson to Battery Park, Manhattan, NYC, half mile run to World Trade Center (100 push-ups/22 pull-ups).

6/18/24: TUESDAY. TEMPO over flat to rolling terrain at 10K race pace effort. After a mile warm-up: 6′ Tempo (1′ easy) – 10′ tempo (1:30 easy) – 6′ Tempo ( run steady to the finish)

6/19/24 WEDNESDAY. STRENGTH TRAINING/ SWINGS/ MOBILITY/ SPRINTS/DEADLIFTS. 8 AM at Warren’s Gym . Get in your warm-up and then we’ll do our 60 KB Swings; then two rounds of the Circuit, then finish with Deadlifts.

Wide Stance KB Sumo Deadlift

Left, DB Kneeling Windmill

Right, DB Kneeling Windmill

Incline Push-Ups

Hip Thrusts with 25# Ball

Wipers

DBL KB Dead – Stop Cleans X 5

Weighted Vest Reverse Lunges or Squat Hold

Black Belt KB Curls / “21’s” with weighted bar

2 x 6 KB Heavy Swings

Grip Plate O’Head Carry / Farmer Carry

Finisher: Deadlifts 3 x 3-4 reps

6/20/24 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, high knees, butt-kicks, then:

A gp: Sub 7′ pace group: (2 x 100 (100), 2 x 200 (200), 1000 (200) – 600 (200) – 400 (200)

B gp: low mileage/ 8-9: 30 pace gp: 2 x 100 (100)- 400 (200) – 200 (200) – 2 x 150 (50)

6/22/24 SATURDAY. HR/XT/SWINGS/SPRINTS/CARRIES/DEADLIFTS. 8:30 AM. In Lot C of the Seminary College, 201 Seminary Dr, MV/Strawberry area. I’ll arrive about 8:10 to open gate and set-up while you do your warm-up.

LMK if you’ll be attending the workout. joining in so far are; Dan, Malcolm, Shirley, Tom, Elizabeth, Robert, Paula, Hunter

6/12. TUE: TEMPO run or RUN/BIKE?SWIM

6/13. WED – STRENGTH TRAINING

6/14.THU- SPEED-WORK

6/15 FRI: RUN/SWIM OR CYCLING

6/16 SAT: HR/XT/SPRINTS/ CARRIES

Hi Folks,

Members from our group did get through a painful DIPSEA race this year largely due to poor training weather during January – April. The Dipsea course is very unforgiven and when you’re not prepared you pay the price with cramps, very sore legs and the effects of the heat. Pam, Tom, AJ, Ann, and others were put to the test, but got it done. Congrats to all of you! If very sore get in light cross-training activities such as swimming, stretch class, light cross training or simply a couple of days off. Special congrats to AJ for running a 2″ PB after dealing with a health challenge and two missed Dipseas due to wedding conflict dates.

DAVE CHAMPAGNE, a member of our workout group, has managed to get into a multi-sport open water swim event in NYC in August: The Navy SEAL Foundation NYC SEAL Swim – it’s quite demanding and a test of muscular endurance. It begins with a mile run to the Hudson River, then swim the mile to the statue of Liberty. There entrants 100 push-ups/ 22 pull-ups, followed by a half mile swim to Ellis Island where entrants to 100 push-ups/ 22 pull-ups. Then a two mile swim across the Hudson River to Batter Park, Manhattan, NYC; then entrants grab and American flag and the half mile to the World Trade Center and finish with 100 push-ups/22 pull-ups.

6/12. TUESDAY. TEMPO over flat to rolling terrain with its emphasis on a steady sustained high aerobic effort with short breaks to acclimate to racing. After the mile warm-up:

3 x 8′ tempo (at a high aerobic controlled effort) – 1′ easy running between each pick-up.

6/13. WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY 8 AM. At Warren’s garage/gym . Get in the warm-up and mobility exercises, 50-60 Swings; then the Circuit.

Wide Stance KB Sumo Deadlifts

Left, Muay Thai Planks / Left, “Bird Dogs”

Right, Muay Thai Planks / Right, “Bird Dogs”

Incline Push-Ups

Right, Bench DB 1-arm Rows x 6

Left, Bench DB 1-Arm Rows x 6

Wipers

DBL KB Stop Dead Cleans x 5

Alt weighted vest Reverse Lunges ( or static parallel squat hold)

Left, Landmine Fwd Stance Presses x 5 / right, Landmine Fwd Stance Presses

Black Belt Arm Curls x 6 / Black Belt “Hammer Curls” x 6

Grip Plate O’Head Carry / Farmer Carry

Finisher: 3 x 3-4 Deadlifts

6/14. THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter pick-ups.

A gp: (sub 7 pace gp): 2 x 150 (50) , 5 x( (400 (on 2:30) – 200 (200))…Run the 400’s at 5K pace; the 200’s at mile pace.

B gp: 3 X ((2 x 100 (100) – 2 x 150 (50) – 200 (200))

6/16. SATURDAY. HR/XT/SWINGS/ MOBILITY/LOADED CARRIES/SPRINTS. 8:30 AM Start in Lot “C” parking lot at the Seminary College (201 Seminary College, MV/Strawberry area). I’ll open the gate at 8:10 or earlier so you can get in a warm-up and begin by 8:30 for the Circuit.

joining in: Elizabeth, Tom, Shirley, Denise, Paula, Hunter,

Seems so long ago that we had three generations of Tuinzings run the Dipsea – a memorable day! My Mom made the tshirts.

Hi Folks,

The high school track and field season is over, and was capped by a new first- time and successful track event held last Saturday on the Archie Williams HS track: The Marin Mile. It provided the venue for young, grade school, high school, Open and Master runners an opportunity to run the ever popular mile distance. Runners were put into heats by their predicted time which worked out well; there weren’t runners way ahead or behind the bulk of the competitors which helped runners get pulled along to a personal best time. It was encouraging to see a good number of Master runners finishing with excellent. Barry Spitz was also there to watch his pick to win the 2024 Dipsea race; 41 year old master woman runner, April Lund, from North Dakota. She flew in on Friday, ran the Dipsea course on Saturday morning; then ran the Women’s Mile in the afternoon finishing in 5:01 for third place! Her coach is having her run the Dipsea Sunday Morning!

There were about sixteen mile races filled with 12-16 entrants per race: a perfect size for good racing. I commend the race announcer for doing a good job on assembling the runners for each race, good color announcing during each race and keeping the competitors abreast of the timeline for each race. The last heat featured runners with 4:10 – 4:20 times. I predict that this event will grow rapidly in size during the next two years!

DDAY: I always take time to reflect on the momentous DDAY invasion that took place on the 6th of June some 80 years ago. My father was with the Dutch Navy on a submarine together with the Allied Fleet and survived some 17 patrols in the North Atlantic and Mediterranean. President Biden paid his respects in France at Normandy to commemorate the important date. Sandy visited the site and was especially moved by what France built to honor all the American servicemen who died on the beaches and in France. It is interesting to now look at our alliance with France which began during our Revolutionary War when the Colonies fought the British. The combination of the French attacking the Brits from the sea and keeping our coastline free and the Colonies by land to surround the Brits.

Watching the series “Franklin” with Michael Douglas goes into detail how the Treaty of Alliance came about. Looking up some of the history during that period I realized that we could not have won our independence without the large contributions made by France with money 1.3 billion lives, 12,000 troops, 22, 000 sailors, 63 naval vessels, ammunition, uniforms and a huge line of credit. It turns out Lafayette was George Washington’s best friend.

6/4/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile and a last tempo run if you’re running the Dipsea Race this year: 2 x 10′ (2′ easy running), at a high aerobic pace which is a “comfortably stressed” effort: 10K -15K race pace.

6/5/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s gym. We’ll get in mobility exercises and 60 KB Swings, the Circuit and finish with Trap Bar Deadlifts. Two Rounds:

Wide Stance Deficit KB Sumo Deadlift

Left, Side Plank Leg Raises ( or Dips) / Left, DB “Bird Dogs”

Right, Side Plank Leg Raises ( or Dips) / Right, DB ” Bird Dogs”

Incline X 6 R/L Fwd Hip Circles / Incline Back Hip Circles

Exercises Ball Transfers

BB Romanian Deadlifts / BB Bent Row

X 5 R/L KB Clean & Press

ALT R/L Weighted Vest Reverse Lunges or Parallel Squat Hold

“Black Belt” KB Arm Curls

2 x 6 Heavy KB Swings

Farmer Carry / Rack Carry

Finisher: BB or Trap Bar Deadlifts

6/6/24 THURSDAY. SPEED-WORK on your local track. Some of the group meet at COM track about 7:30 to do the mile warm-up mile workout together prior to the track session.After the mile warm-up, 6 x 30 meter pick-ups on the track, 2 x 100 (100):

A gp ( sub- 7:30 pace gp): 2-3 rounds: ((600 (200), 400 (100 easy), 300 (200) – 200 (200))

B gp ( low mileage 12-15M /week): 2-3 x (2x 150 (50), 300 (100) – 200 (200) )

6/8/24 SATURDAY. HR/XT/SPRINTS/SWINGS/LOADED CARRIES/ TRAP BAR DEADLIFTS. 8:30 AM START lot “C” of the Seminary College in Mill Valley/Strawberry area. (201 Seminary Drive). We’ll open the gate about 8:10 so you can park and do your warm-up; your goal is to finish the workout within the hour. Participants can emphasize the hill repeats and exercises stations and/or do the second half of the workout with the Sprint, Carries, Swings, mobility and deadlifts at the end. Also a workout for those doing no running.

LMK by TH evening if you are joining in; so far: Denise, Tom, Elizabeth, Shirley, AJ, possibly Dan,

Hi Folks,

We’re in for a good weather week for training outdoors including our Sat HR/XT session. You’ve probably observed that I’ve included a number of mobility exercises in our Circuit Training sessions: as we age and continue with our exercise program regular mobility movements are a must. SATURDAY HR/XT is on for this Saturday; see below.

5/28/24 TUESDAY. TEMPO workout over flat to rolling terrain with emphasis on holding a high, but controlled aerobic pace to acclimate to racing effort. You’re running at a “comfortably stressed” effort level, such that you can do the three sustained repeats. After the warm-up mile get in:

6′ tempo (1′ easy run) – 10′ tempo (1′ easy) – 6′ tempo; then continue with run to finish of workout.

5/29/24 WEDNESDAY.STRENGTH TRAINING CIRCUIT/ SWINGS/ MOBILITY/ TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Get in quick warm-up mobility exercises; then we do our 50-60 swings.

Deficit KB Sumo Deadlifts

Left, “Bird Dogs ” / Left Bkwd Kneeling Hip Circles

Right, “Bird Dogs” / Right Bkwd Kneeling Hip Circles

Incline Push-Ups

Thread The Needle / Iron Cross

Wipers

DBL KB Clean to Rack x 1 R/L Press – Repeat

Alt. R/L Weighted Vest Reverse Lunges or, Squat Hold

LMine 180 degree Rotations / L/R X5 LMine Fwd Stance Presses

“21’s” weighted Bar

2 x 6 Heavy Swings

O’Head Grip Plate Carry / Farmer Carry

Finisher: Trap Bar Deadlifts

5/30/24 THURSDAY. SPEED-WORK at your local track. After a steady mile warm-up run, 6 x 30 meter pick-ups, skips and butt-kicks:

A gp: sub 7′ pace runners: 2x 150 (50), 1 x 200 (200), 1 x 400 recover 1′; then 4 x 600 (200) at 5K pace.

B gp: low mileage runners: 2 x 100 (100): (400 (200) – 200 (200) – 2 x 100 (100))…the idea is to build or maintain the leg speed without running out of gas: stay sharp.

6/1/24. SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of Seminary College ( 201 Seminary Drive), MV/Strawberry area). We’ll have 4 exercise stations plus 4 sets of hill repeats; then it’s onto the second half of the workout consisting of Loaded Carries, KB work, Sprints ranging from 20′ – 1:30; Swings , Mobility and finish with Trap Bar Deadlifts. The second half of the workout works well for those who are not running the Hill Repeat portion, and I have a separate whiteboard for those who are not running at all.

LMK byThursday 5/30/24 if you are joining in. Denise, Tom, Elizabeth, Shirley, Zahra, Leo,

DGB Jacks X 10 / Sprint – Short – 1/2 “A”

(DBL DB Clean X1 R/L Press) – Repeat 6 times / Sprint – Long

DGB Ab Crunch Knee Tucks / 3 X short

Alt R/L X8 DB Plank Row / 1/2 “B” – Sprint

Finish with 3 x 3 Trap Bar Deadlifts.