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.
riding through the countryside; bike paths go all over Belgium and Netherlands!Testing Belgian beer in a typical town square to break up the day’s 32 miler..One of the many wonderful flower arrangements we saw in the villages we cycled throughThey nicely separate road from bike traffic
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 Challengeworkout.
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
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,
6/23/24: 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)
(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:
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 mileto 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-WORKat 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
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. TEMPOover 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/ MOBILITY8 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)
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-WORKat 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.
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,
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
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
Just back from a very full five days of air and car travel to Spokane and Olympia for two different events. We began with the flight to Spokane to watch our grandson play five games of basketball, see our daughter who drove in from Montana. During the Thursday, Friday and Saturday there was the 40th Reunion of the First Women’s Olympic Marathon Trials in Olympia, WA. We drove down to support Sister Marion Irvine who was one of 238 and the oldest person to qualify for this first ever Women’s Marathon Trials.
We met Frank Shorter, the 1972 Gold Medalist in the marathon at the Munich Olympic Games, and visited with the many of the women marathoners who made the 2:51:16 cut and earned their spot on the starting line on May, 12, 1984. Frank Shorter and Jackie Hansen, who was also at the reunion, were instrumental in helping to push the Women’s Marathon into the Games. Both Sister Marion, Frank Shorter and Stephen Lang gave several panel talks. Author Lang wrote the book “The Long Road to Glory” which documents the long road, the key people, and hurdles that had to be overcome to include the Women’s Olympic Marathon at the 1984 LA Olympic Games. Sandy and I had to leave Olympia Friday afternoon, but a half hour before departing we did get a few minutes with Joan Benoit , the winner of the First Woman’s Olympic Marathon Trials and the Olympic Marathon Champion at the 1984 Games in Los Angeles, together with Sister Marion.
Joan Benoit and Sister MarionFrank Shorter, 1972 Olympic Marathon Champion
5/21/24 TUESDAY. TEMPOruns to simulate long distance racing at a controlled high aerobic effort. After the warm-up mile: 8′ tempo (1′ easy) – 7′ tempo (1′ easy run) – 6′ tempo and run to finish.
5/22/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/ SWINGS/ DEADLIFTS. 8 AM at Warren’s gym. Get in your warm-up exercises prior to doing our 60 KB Swings; then the Circuit.
Deficit KB Sumo Deadlift
Left, Kneeling Fwd Hip Circles / Left , Kneeling Bkwd Hip Circles
Right, Kneeling Fwd Hip Circles / Right, Kneeling Bkwd Hip circles
5/23/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups:
A gp sub-7′ pace and 25+ miles pwk: 2 x 150 (50), 8 x 400 (on 2:30) , then 1 x 1000 at 5K pace
B gp, lower mileage gp: 2 x 100 (100) : 3 X ((200 (100) – 200 (200) – 2 x 100 (100))
5/25/24 SATURDAY. HR/XT/SWINGS/ LOADED CARRIES/ SPRINTS/ DEADLIFTS. 8:30 AM in Lot C of the Seminary College ( 201 Seminary Drive, MV/Strawberry). I’ll open the Lot C gate about 8:10 AM so you can park and warm-up while I setup the stations. Note, that I have reduced the number of exercises with the hill repeats to keep the group on the one hour timeline for completing the second board of sprints/loaded carries/ swings/ deadlifts.
LMK if you will attend the workout so I have a head count on a Holiday weekend:
Coming to SAT HR: AJ, Robert, Kevin, Judi, Shirley, Denise, Kevin, so far.
For those who are not doing any running have optional workouts with the benefit of group support
We’ll have a shorter workout week together, but you’ll still continue with the TH track session and your own program Friday and Saturday. Sandy and I will be leaving Thursday for Spokane to celebrate our grandson’s birthday, watch him play in a basketball tournament and get to see my daughter after they drove in from Montana. Then, as a last minute addition, Sandy and I will be driving down to Olympia, Washington to join Sister Marion at the 40th Reunion of the First Women’s Olympic Marathon Trials where Joan Benoit and Sister Marion will be featured speakers. It will be quite the occasion where we share many memories from the 1984 event week. Accompanying assisting Marion will be good friend and fellow Trials qualifier Leslie McMullin. The Olympic Marathon Reunion Committee is doing a terrific job putting this reunion together and it will be a memorable one for each of those runners who ran that day 40 years ago. I include picture of Marion running the Stockton 10 Miler ( I have to find the full name : Frank____ 10 miler), where she ran like a 61 minute time…more to come..
Sister Marion with Joan Benoit, the 1984 Olympic Marathon ChampionWith Frank Shorter, 1972 Olympic Marathon Champion, Munich
5/14/24 TUESDAY. TEMPO run over flat to rolling terrain. After the warm-up mile run 2 x 10′ tempo stretches at 10K race effort with a 2′ easy run between each 10′ tempo piece.
5/15/24 WEDNESDAY. STRENGTH TRAINING/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym.Upon arriving get in mobility and warm/up; then we do our 60 Swings, two rounds of Circuit and finish with deadlifts and foam roller work.
Forty years ago Sister Marion Irvine and I participated at the first Women’s Olympic Marathon Trials in Olympia, Washington: a day we’ll never forget! She’ll be going to the reunion accompanied by fellow qualifier, Leslie McMullin, to celebrate the forty year anniversary…. (more to come)
We finally have a rain free week! Members from the workout group ( Ann, Tj, Judi, Linda, Sandy and I) rode again on a cold rainy, windy Saturday in a charity bike event, i.e., the Wine Century 50K in the Santa Rosa/Healdsburg wine growing region. Everyone learned what rain gear worked! After the ride we did enjoy a good lunch with hot soup, paella,(or burgers) ice cream and cookies!
The rainy start photo at Wine Century 50K event
Ophelia Grace, the granddaughter, has begun strength training at 7 months old.
5/7/24 TUESDAY. TEMPOover flat to rolling terrain with the goal to acclimate your body to steady state race speed. After the mile warm-up run. run the tempo pieces at 10K to 15K race pace:
4′ Tempo (1′ easy) – 7′ (1′ easy) – 9′ tempo, then cool down run to finish.
5/8/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s garage/gym.
5/9/24 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meters, skips, butt-kicks; 2 x 100 (100), 2 x 150 (50):
A group: 3 rounds : (600 (200) at 5K pace – 400 (200) – 200 (200) at mile pace
B group(low mileage group): 2 Rounds: (400 (200) at 5K pace – 200 (200) at mile pace – 300 (100)
5/11/24 SATURDAY. HR/XT/SWINGS/ CARRIES/SPRINTS/DEADLIFTS.8:30 AM in Lot “C” of the Seminary College, 201 Seminary Drive, Strawberry/MV. I’ll arrive about 8:10 to open the gate so we can set up the exercise stations…. LMK if you will be attending by Thursday afternoon.
Coming to join in: Elizabeth, Tom, Robert, Judi, Shirley.Denise
Looks like we have a good weather week ahead of us to get in your running, cycling and swimming as you prepare for triathlons, charity ride events, and running races. There’s a good month left for hill work running and steady mileage for DIPSEA which is held the second weekend in June: coming up quickly!
I will NOT be holding SAT/HR/XT (5/4/24) session this Saturday because a number of the group will be riding the charity event in Santa Rosa area, the WINE CENTURY, 100K/50K. this well-run sells out yearly by the end of March! The TOUR DE FUZZ uses the same course, but in the reverse direction
4/30/24 TUESDAY. TEMPO run today over flattish to rolling terrain where you can maintain a steady high aerobic effort to simulate a race with some breaks. After the warm-up mile up the effort to 10K race pace for low mileage runners and 10M race pace for those over 25 per week.
6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 5′ tempo, then run to finish and cool-down.
5/1/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/MOBILITY/ DEADLIFTS. 8 AM start at Warren’s garage/gym. Get in your mobility exercise warm-up, 1000 meter erg row before or after the Circuit and 60 swings.
Deficit KB Sumo Deadlifts
LEFT kneeling Fwd kneeling Hip Circles / LEFT Kneeling Backward Kneeling Hip circles
Incline Push-Ups
Slam Ball 25# Hip bridges
Wipers
DBL KB Clean To Rack and R/L Press
Right, Landmine Single Leg DB Deadlifts / Right, Single Leg DB Deadlifts
Weighted Plank
“Donkey Kicks” /” Donkey Whips “
2 x 6 Heavy Swings
KB Bottom Up Carry / DB Rack Carry
Finish with 3 x 3-4 reps of Deadlifts
5/2/24 THURSDAY. SPEED-WORK on your local track. After the warm-up mile, high skips, butt kicks, x5 free squats, and 6 x 30 meter pick-ups. Then 2 x 100 (100) , 2 x 150 (50) for both groups.
A gp:higher mileage group of 25+ miles per week: 4-6 x 800 (400 easy jog recovery), run at 5K–5M race pace.
B gp: Lower mileage gp: 4 x 200 (200) – 1 x 400 (200).
5/4/24 Saturday. NO – SAtURDAY HR/XT THIS WEEKEND due to cycling event; Wine Century 100O/50K.
KeesTraining 