Hi Folks,

Looks like we are in for a rainy week and Sandy and I will be out Thursday (2/1), come back Wednesday, (2/7); I’ll have a set of Circuit Training station cards for that day’s indoor workout because we won’t be back until mid-day, but one of the group can help with the 35″ of exercise followed by 25″ of rest and moving to the next station.

Men and Women’s USA Olympic Marathon Trials , will be held this Saturday in Orlando, Florida at 9 AM on NBC locally …..Brings back memories of Sister Marion Irvine who qualified (2:51:01 at CIM) for and participated in the 1984 first USA Women’s Olympic Marathon Trials in Olympia, Washington. What a historic and memorable week that was and the people of Olympia made the event something special. One little story:

As we were checking in at the registration desk to pick up our credentials, one lady came up to Marion and asked, “Are you Sister Marion?” “Yes,” responded Marion. “Oh, thank goodness, I want my daughter to room with you during the week of the Trials so you can keep an eye on her.” Turns out her daughter was Cathy Schiro, age 16 who had also qualified for the Trials with around 2:40 something time. She was a rising star, new to the marathon and had brought her times down rapidly. Little did her Mom know that Marion came up to run, but had no delusions about finishing in the top three to make the Olympic team; we were both going to enjoy the festivities and would be attending a number of functions, parties and a few late nights. Cathy would already be dutifully in bed when Marion would come rolling in.

The night before the race, Marion thought she’d pass on some sage advice to young Cathy Schiro. “So what is your race plan for tomorrow ? asked Marion. “I thought I’d take it out at 5:50 pace to start with and then see how it goes,” she said. “Okay, good night then” said Marion. There wasn’t any advice she give this young participant. In fact, she was in fourth place for a while and ended up running 2:34! Cathy later set the American 10M record, also got married and is now Cathy O’Brien and made the marathon team for the 1988 Seoul, Korea Olympic Games. Marion ran 2:52 at Olympia; she could have broken 2:50:00, but I had her stick with Sally Edwards to avoid going out to fast, but that was a mistake on my part because Sally was not in as good racing shape as Marion. Marion ended up forging ahead about 10 miles into the race as Sally drifted off the back. My mistake that dayBut, Marion did end up ahead of all the Masters women with a 2: 52 time, still a good day for her.

Group ride update: Sandy and I checked on the status of the Mustard near Yountville area of the Napa Valley: the growth has begun. Some of the vineyards have half growth, so I’m proposing two dates in February, the 11th and the 18th, because some members of the group can’t make one of the two dates. I’m happy to go up twice – Napa is most always nice!….(more to come)

1/30/24 TUESDAY. TEMPO run session to acclimate your body to holding a high, but controlled pace, i.e., about 10K race pace for novices/ low mileage runners.

6’ Tempo (1′ easy run) – 10′ (1:30) – 6′ tempo then to finish easy run.

1/31/24 WEDNESDAY. STRENGTH TRAINING/MOBILITY CIRCUIT/SWINGS/DEADLIFTS and ERG Rowing. 8 AM at Warren’s Gym ( it will be raining, so all indoors that morning). We’ll do our 5 x 10-12 Swings together prior to beginning the Circuit.

Deficit KB Sumo Deadlift

Left, KB Clean & Press x 5

Right, KB Clean & Press x 5

Inverted Row or hold

Wipers

Left, Kneeling Back Hip Circles / Left, Bridge March

Right, Kneeling Back Hip Circles / Right, Kneeling Bridge March

Landmine Thrusters

Farmer Carry / Rack Carry

2/1/24 THURSDAY. SPEED-WORK at your local track (No rain predicted that morning). After the warm-up mile, do Skips, Butt-kicks, 6 x 30 meters, Lunge torso rotations. then 2 x 100 quick cadence pick-ups with 100 recovery, then:

2/3/24 SATURDAY. NO HR/XT session today, but a good morning to get in miles as no rain is predicted. Those gearing up for Dipsea, get in a fairly level 2 mile warm-up run, the walk-run the Dipsea Stairs at a pace so that you can still run up through the Flying Y Ranch to Windy Gap. If you need to walk again, do it on the narrow trail portion once you’ve run the paved section.

Hi Folks,

We’re in for another week of unsettled weather, so we all have to plan workound around each day. Update: Saturday HR/XT/SWINGS/LOADED CARRIES/SPRINTS workout is a go on 1/27/24. LMK if you are joining in on the workout – simply text me.

Meanwhile get in short but consistent runs if you are pointing towards the DIPSEA RACE and keep up twice per week strength training Wed/Sat or TU/TH depending on your schedule.; and easy medium long run on Sunday. Running two days back to back will build the endurance to push that 7.2 mile hilly course.

MEN/WOMEN’S OLYMPIC MARATHON TRIALS 2/3/24, Orlando, Florida. 10 AM. There are several hundred nervous men and women Olympic hopefuls who will meet in Orlando to race for one of the top three spots to make the USA Olympic Marathon team: it’s coming up quickly. To qualify to run the Olympic Marathon Trials men must qualify within a 18 month window and run 1:18:00 or better; or a half marathon in 1:03:00. Women require a 2:37:00 or better, or a half in 1:12:00. It will be run on 3 x 8 mile loop course plus a 1.21 mile addition to make the 26.2 mile marathon distance.

CONNOR MANTZ ran the top time of 2:07:47 to qualify along with 18 other men under 2:11 ( 5′ pace) while EMILY SISSON, was top woman in 2:18:29 along with 35 under 2:30:00! The challenge between now and race day is to avoid becoming sick, sustaining an injury and peaking correctly to be your best on race day.

If you’re planning to enter the NAPA MARATHON, HALF MARATHON (3/3/24) you may have needed to enter prior to January of 2024. This race offers a limited number of entries for both races: they fill quickly. I would choose this smaller field event if going for a best time; much more difficult to do in a mega marathon because you have a less crowded and faster two miles to settle into your goal pace without needing to weave your way through hundreds of runners ahead of you. A group of us are going up to cycle over Silverado Trail on race day because it’s the only day there will be NO CARS on the road: makes for a very relaxed ride and we cheer the runners on while cycling from south to north towards Calistoga.

(I’ll be updating the blog several times this week)

1/23/24 TUESDAY. TEMPO run. After you complete a solid warm-up mile run each tempo interval at 10K race pace::

10′ Tempo (1:30 easy run) – 8′ (1’easy) – 5′ Tempo – then run to finish.

For those with 35-50 mile base run 20′ steady tempo at 10M race pace.

1/24/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. (rain likely). 8 AM at Warren’s gym. Immediately begin with mobility exercises and/or 250 meter row warm-up; we’ll do our 5 x 10-12 swings together. You’ll notice that I put in mobility exercises to address the reduced range of motion (ROM) that comes along with aging. Then two rounds:

Deficit KB Sumo DL x 5

R/L Kneeling “Thread the Needle”

DB/DGB “Russian Twists” X 20 / R/L Foot to Hand Placement

Incline Push-Ups

Wipers

DBL KB Swing Cleans & DBL Press

Weighted Bar (12#, 14# or 18# bar) ” 21’s Curls

DB Rack Carry / DB Farmer Carry

Finish with BB or Trap Bar Deadlifts 3 x 3-4 reps.

1/25/24 THURSDAY. SPEED-WORKOUT at your local track. After the warm-up mile, get in Skips, Butt-Kicks, 6 x 30 meter quick cadence pick-up runs. 2 x 100 (100), then a “Ladder workout”:

200 (200) – 400 (200) – 600 (200) – 800 (200) – 600 (200) – 400 (200) – 200 (200)

1/27/24 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/DEADLIFTS. Workout is a go!…8:30 AM start in Lot C of the Seminary college ( 201 Seminary Dr, MV). Drive up the entry by about 8:10, park in lot C and get in your warm-up run and mobility exercises.

LMK if you will be attending.

X 10 DB Thrusters / X 6 R/L Side Plank “DB Sweep & Reach”

2 x Short Hill - 2 x Sprint

X 8 KB/DB R/L Clean & Press / X8 DB R/L Russian Twists

1/2 “A” - Sprint

X 8 R/L ”Donkey Whips” for butt/hip strength/ X8 R/L DB “Gorilla Rows”

Long ( at 5k effort level)

X * R/L DB Burpee & Row / X 20 total AB Scissor Kicks

3 x Sprint - 1 x Short

Then it is on to second half of workout with next White Board listing Carries, Sprints, Deadlifts

Exercise stations

Last two white boards are for those getting started or coming back from an injury and also an alternative shorter workout for those not running

Hi Folks,

We’ll be planning the workouts around the rainy days as the week unfolds. The Saturday HR/XT session is cancelled for this Saturday ( 1/20/24) due to Sat/Sun weather system moving in, but we will substitute with a workout at Warren’s garage/gym (148 Madison Av; two blocks from Civic Center) at 9 AM. I’ll lead an indoor strength training circuit indoors. Please text me if you are to join in on the workout. ( so far joining in: Elizabeth, Tom, Judi, Lisa, )

Running the Dipsea this year? During January, February, March, and first week in April you want to build your leg strength foundation and overall body structure with Hill Repeats, Loaded Carries, Swings and Deadlifts: you cannot “cram” this phase during April and May. That’s what we develop on Saturdays~ The constant toil of uphill and downhill running takes on your legs, hips, and back can lead to breakdowns. Be proactive and begin this month to make your body more resilient with hill and strength training. Even participating once per week in our Saturday group, will help build your strength, power, and mobility to reduce chances for injuries.

I also have the routine for general strength improvement for those who do not want to include any sprint running or hill repeats. They focus on mobility, loaded carries, some lifts in order to lay a foundation and improve structural integrity, so you can begin a regular exercise program, i.e., “getting in shape to begin training.”

A New WR Women’s 10K road race time featured two women for the first time ever, under 29:00! AGNES NGETICH, a World XC Bronze medalist ran 28:46 in Valencia Spain. Her 5K spit was 14:13, 8K (metric 5M) in 23:10. Eleven women passed 5K in 15:00, with four women under 30:00.

JACOB KIPLIMO of Uganda was the World XC Champ ran a superb 26:33, passing 5K in 13:20; three finished under 27:00 with 10th place in 27:35. . Next year the will feature a million dollar bonus for breaking the world record.

1/16/24 TUESDAY. TEMPO run day. After the warm-up mile run 4 x 6′ tempo pick-ups at 10K race pace with 1:30 easy jog between each pick-up.

1/17/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM start at Warren’s gym. Be ready to get in your warm-up and swings prior to the start of the Circuit.

Deficit KB Sumo Deadlift

Left, Fwd Knee Circles / Left, Back Knee Circles

Right, Fwd Knee Circles / Right, Back Knee Circles

Incline Push-ups

Iron Crosses

Wipers

DGB (O’head or chest high) R/L Reverse Lunges

Standing KB Alt R/L Presses

“Walking Plank” from left to right, right to left while on forearms

X 15 KB Swings

Rack Carry / Farmer Carry

Finish with Deadlifts or Trap bar Deadlifts 3 x 34 reps.

1/18/24 THURSDAY. SPEED-WORK. at your local track. After the warm-up mile, 6 x 30 meter pick-ups, skips, butt kicks then: TWO rounds of: (6 x 150 (50), 1 x 200 (200), 1 x 400 (200))

1/20/24 SATURDAY. HR/XT/SWINGS/CARRIES/SPRINTS/DEADLIFTS. Workout at the Seminary College is cancelled for this Saturday, but I am holding an indoor Strength Training Circuit at our Wednesday garage/gym location (148 Madison Av, San Rafael about two blocks from the Civic Center) at 9 AM. You can text me if you’d like to come to the Circuit workout by Friday afternoon. We’ll have our HR/XT Saturday training at the Seminary next week Saturday – weather permitting.

SO FAR CONFIRMED for Saturday Circuit: Paula, Lisa, Judi, Tom, Elizabeth

Getting ready for Dipsea? Your hill work and strengthening program should be in full mode during February, March, and first week in April. You need the uphill strength (hill repeats) and strong quads (deadlifts, heavy farmer carries, reverse lunges, walking lunges) to handle the downhills; hip mobility and strength with key exercises…..Note that I’m adding separate workout board for those not running hill repeats or running at all, but want to begin learning the strength movements, mobility, and loaded carries to improve their structure and strength overall.

CIRCUIT FOR 1/20/24:

KB Deficit Deadlifts

Left, DB Kneeling Windmills

Right, DB Kneeling Windmills

Right, 1-Arm DB Rows

Left, 1-Arm DB Rows

Wipers

DBL light DB Swing Cleans and Press

R/L Alternating Reverse Lunges while holding onto bench/table

Weighted Plank

Rack Carry / O’Head Grip Plate Hold or Carry.

Finish with 3 X 3-4 reps of BB Deadlifts or Trap Bars Deadlfts…..Get in foam rolling after the Circuit.

Hi Folks,

Looks like an on and off week with rain, so the Saturday HR/XT is (1/13/24) this week. However, I will be helping out with finish line duties at Saturday’s TCRS 3.4M race at Tennessee Valley location ( Tamalpa Club Running Series). Starting time is 8 AM (7:45 AM for Seniors and walkers). You might be able to get in your run prior to when the rain starts around 9 AM…

1/9/24 TUESDAY. TEMPO run over flat to mildly rolling terrain. After the warm-up mile:

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

1/10/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM Warren’s gym. Be ready for rainy morning and indoor circuit. Get in your warm-up and mobility exercises, then 5 x 12 swings together. Two rounds:

Deficit KB Sumo Deadlift / Wide Stance KB

Left, Thread the Needle / Foot to Hand Placement

Right, Thread the Needle / Plank PUP Hand to Shoulder Touches

Incline Push-Up

Weighted Hip Thrusts

Wipers

X 5 DBL KB Clean & Alternate Presses R/L x 1

Landmine Thrusters / 180 degree rotations

X5 R/L ” Donkey Kicks with good arc

KB X 6 Heavy Swings

Rack Carry / Grip Plater O’Head Carry

Finish with 3 x 3-4 Deadlifts or Trap Bar Deadlifts

1/11/24 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter warm-up, Skips, Butt-Kicks, Lunge Torso Rotations, then: we are repeating last Thursday’s workout with shorter interval distances and good recovery interval . The idea is develop the neural input for faster cadence running…..First cruise a 600 at 5K pace (200 easy jog recovery):

4 x 50 (150) – 4 x 100 (300) – 4 x 200 (400)….The number of intervals are modest because the faster running speed will tax the legs and to avoid distance fatigue.

1/13/24 SATURDAY.HR/XT/SWINGS/CARRIES/SPRINTS. Cancelled due to rain forecast for the day…..As I mentioned, Tamalpa Runners will host the TCRS Tenn Valley Run, 3.4 miles starting at 8 AM.( early start due to GGNRA rules).

Hi Folks,

Members of the workout group celebrated New Years Day with our usual bike or run up the Mt. Tam RRGrade (8.1 miles) from downtown Mill Valley on a beautiful and sunny day. We then drove down to Stinson for a walk on the beach, followed by lunch in Olema. It’s a reminder to take full advantage of a day when Nature is at her finest.

1/2/24 TUESDAY. TEMPO run over flat to rolling terrain.After the warm-up mile, get 4 x 6′ Tempo pick-ups with 1′ easy runs in between each Tempo pick-up.

1/3/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ DEADLIFTS. 8 AM at Warren’s. Get in the mobility exercises, warm-up and the 5 x 12 swings prior to start of the two rounds of the Circuit.

Deficit KB Sumo Deadlifts / Wide Stance KB Sumo Deadlift

Left, Thread the Needle / Foot to Hand Placement while in PUP (push-up position)

Right, Thread the Needle / Plank with alt foot & hand raises

Incline Push-Ups

Hip Thrusts w/Grip Plate Weight

Wipers

DBL KB Clean & Alt R/L Presses

Landmine Thrusters

Lateral Bar Dips

2 x 6 Heavy KB Swings

Grip Plate Waiters Carry / Rack Carry

1/4/24 THURSDAY. SPEED-WORK at your local track. Today’s session is to work on bringing your leg turnover to the next level, which is more developing neural input over just fitness in order to bring down your times. Running shorter intervals with good recovery so you can develop the new level of faster cadence to bring down your race time. We’ll have you begin with a modest volume to avoid too much soreness or pulling a muscle; then we’ll gradually increase the number of repeats.

After your warm-up mile, skips, 6 x 30 meter pick-ups: Cruise a 600 at a controlled 5K race pace (200 easy recovery jog); then:

4 x 50 meters fast, but controlled ( 150 jog recovery); 4 x 100 (300), 4 x 200 (400 easy)…Be sure to stretch out after the workout.

4/6/24 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/ DEADLIFTS. 8 AM – ( Let’s see what the weather will be)

A workout for novices or those coming off injured reserve .

Hi Folks,

Update on 12/29/23 , 5 25 pm: There will be NO  SATURDAY HR/XT workout tomorrow: not enough people in town due to Holidays. But, for those who can bike or run RRGrade run on Monday, that will be a solid workout for you !

Happy post-Christmas Day to you all. I’m planning on having our group do the Annual RRGrade Run or Mtn. Bike/Gravel Bike ride on 1/1/2024 from downtown Mill Valley to the top parking lot on Mt. Tam: the tradition continues, but now also adding the bike ride up for those who no longer wish to run this 8M 5-7% grade course. Let’s see how the weather looks for that day and if the 8 AM meeting time works for most of you. I will be driving up to the top and can take 4 people back down in the van if needed ( we may have other drivers also). If you are neither running, cycling up, but want to do the short loop walk around the top of Tam; you can easily join in.

Every year the Gravity Car Museum has their open house at the top and traditionally offer refreshments and snacks for a small donation to the museum. Lots of history on display there for you to read and look over the old photos. After the run or ride a number of us go to the funky Mill Valley Coffee Shop ( Locust/Miller Av; about 3/4 mile down Miller Ave from Bus / Book Depot at Mill Valley Square). During the 1970’s this was the Tamalpa Running Club hangout after the run on Tam which started at the Mountain Home Inn).

12/27/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8 AM at Warren’s garage gym ( it is likely raining this day). Get in your mobility work and the 5 x 12 Swings prior to the start of the Circuit. I will be heading to Sebastopol after the Circuit to visit my co-founder of Tamalpa RC, Gordon Stewart.

Deficit KB Sumo Deadlift / Wide Stance KB Sumo Deadlift

Left, “thread the needle” / Left, lunge Torso Rotations

Right, “Thread the Needle” / Right, Lunge Torso Rotations

Incline Push-Ups

Alt. Single Leg Hip Thrust/Bridges

Right, KB Clean & Press

Left, KB Clean & Press

Landmine Thrusters (Squat to Press)

O’Head Grip Plate Carry / Rack Carry

(If not raining, we’ll add Lateral Bar Dips and 2 x 6 Heavy KB Swings

Finish with 3 x 3-4 reps Deadlifts

12/28/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, Skips and Butt-Kicks run: 2 x 100 (100), Then Two Rounds of :

(200 (200) – 400 (200) -600 (200) – 400 (200) – 200 (200))……200’s run at mile pace; 400’s at sub 5K race pace; 600’s at 5K pace.

12/30/23 SATURDAY. There will be NO  Saturday HR/XT/SPRINTS/SWINGS/CARRIES . I think too many folks are busy with Holiday gatherings and travel, Note, that we have the New Year’s RRGrade run or bike ( see below) . Weather leading up to Sat looked iffy as well which affects my fitness equipment; however don’t skip a two mile run warm-up followed by 8 -12 hill repeats on your own (the number of reps depends on your base. Mix up 15″, 30″, 1′ and 4′ reps.

1/1/2024 MONDAY. Our Annual RR GRADE RUN or MTN BIKE RIDE 8 Miles. 8 AM from downtown Mill Valley (on first part of Corte Madera Av just north of MV Market and across from City Hall). I’ll be driving up to the top parking lot with any duffel bags of clothing for those running or cycling up… more to be updated…

Those running as of Friday, 12/29: Kevin, Dave C, Judi, ( Lisa and Chris are hiking up & back from Mtn Home Inn),

Those cycling up as of Friday: TJ & Gary, Pam, perhaps Lorene,

Hi Folks,

Dear friends, Thank you very much for your generous gift to Sandy and I today after the Saturday workout! Very touching and will mean I can get you heavier weights! (just kidding). It’s wonderful for Sandy and I to have such a close community over the years – it’s a remarkable testament to the members of the workout group for sticking to the outdoor training for so many years. I still see Hunter doing DB Plank Rows at our Northgate location at age 5! May we all keep each other going. Thank you again!

Sunday, 12/ 24/23 day of Christmas Eve challenge: do your age in kettlebell Swings, X5 Goblet Squats, 2 x 8 Incline push-ups. Then enjoy a guilt-free celebration!

SHORT WORKOUT (if you can’t make Wed Circuit.) Two Rounds of:

(X 5 3-count squats - 8-10 Incline Push-Ups – x 15 Swings)

12/19/23 TUESDAY. TEMPO. After the warm-up mile you’ll up the pace to a “comfortably stressed effort”. then picking it up to about 10K pace:

8′ Tempo (1:30 easy) – 6′ Tempo (1′ easy) – 10′ Tempo (1′ easy then to finish of run)

12/20/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT SWINGS & TRAP BAR DEADLIFTS. 8 AM START.

Extra Wide KB Sumo Deadlift

Right, Single Straight Leg DB Deadlifts

Left, Single Leg DB straight Leg Deadlifts

Incline Push-Ups

L/R “Thread the Needle”

Wipers

Right, KB Clean & Press

Left, KB Clean & Press

Landmine Thrusters ( Squat to Press)

KB Rack Carry or Hold

Finisher: Trap Bar Deadlifts

12 /21/23 THURSDAY SPEED-WORK at your local track. After your warm-up mile, high skips, 6 x 30 meter pick-ups, a ladder workout:

2 X 200 (200) – 1 x 400 (on 2:30/3′) – 600 (200) - 1 x 1000 (200) - 600 (200) – 400 (on 2:30 (/3′) - 2 x 200 (200)…Then do a stretch for the hamstrings, quads, hips.

12/23/23 SATURDAY. HR/XT/SWINGS/CARRIES/SPRINTS/ TRAPP BAR DEADLIFTS. 8:30 AM start in LOT C of Seminary College ( 201 Seminary Drive). we’ll open Lot C a bit after 8 AM, so you can park and do your warm-up.

X 10 DB Thrusters  /  X 6 R/L Side Plank DB “Sweep & Reach”

(2 x Short - 2 x Sprint)

X 8 DB Burpee & R/L Plank Row - ( 1/2 ”B”)

X 12 R/L Mtn Climbers / X 8 DBL DB Clean & Press - Long

X 6 R/L “Thread the Needle” / X 5 R/L DB O’Head Reverse Lunges

Then it is on to the second half of the workout of sprints/ Carries/Swings/ Trap Bar Deadlifts

Hi Folks,

We should have good weather, i.e., no rain on Saturday morning for the workout

Balancing endurance and strength. I focus on the strength weight resistance training on M-W-Sat and endurance on TuThFriSunday. This month include a very short strength session if you are getting in two days per week you add your third day with Swings, Clean & Presses, Goblet Squats, Deadlifts and even one session of Turkish Get-Ups. I’d put the emphasis on “complex exercises” which refers to weight training exercises that hit multiple muscle exercises over those that isolate muscles.

This week: KB Clean & Presses. 3-4 sets X4 – 6 reps of Right/Left Clean & Press that recruits many muscle groups..

This simple routine is a “stand-alone” exercise that recruits most all the muscle groups.

Kettlebell Swings during December: Instead of the daily Xmas Kettlebell Challenge we did last year; we can have you add two more days per week with swings. For example, if you are doing our strength workouts on Wednesdays and Saturdays, add Mondays and Thursdays. Keep it conservative with 30 (10-12-15 reps) with a moderate weight to acclimate your body to days of extra swings. The Wednesday group does 5 x 12 Swings OTM ( On The Minute) prior to the Circuit and have gradually reduced the rest time. You’ll gradually up the number of reps over time until you feel comfortable with the volume.

12/12/23 TUESDAY. TEMPO session. After the warm-up mile you’ll up the pace to a high aerobic, but controlled effort level, i.e. threshold pace; I call it the “comfortably stressed” level.

Run 8′ Tempo (1:30 easy run) – 6′ Tempo (1′ easy) – 6′ Tempo (1′ easy). Pay attention to perceived exertion to simulate holding 10K-15K race pace effort level.

12/13/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8: AM. at Warren’s garage gym. Get in your mobility exercises upon arrival – and keep it moving; then we’ll do our 5 x 12 KB Swings prior to the Circuit.

Deficit KB Sumo Deadlifts X 5

DGB Sit-Ups & Reach / R/L Foot To Hand Placements

Incline Push-Ups

Wipers

DBL KB Stop Cleans

Landmine x 4 R/L Single Leg Reach ( stand perpendicular to the bar)

Lateral Bar Dips / Side to side Ball Slams

1 – Arm Swings x 2 x 6 reps

O’head Grip Plate Carry / Rack Carry

Finisher: 3 x 3-4 reps Trap Bar Deadlifts

12/14/23 THURSDAY. SPEED-WORK at your local track.Run the warm-up mile or so, once at the track 6 x 30 meter quick cadence pick-ups, Skips and Butt Kicks. Then 4 x 100 (100) stride-outs, then:

A gp: 12 X 400 (on the 2′)….for those well under 6′ pace ability

B gp: 8 x 400 (on the 2:30)…for sub 8:15 pace

C gp: 6 X 400 (on 3′)….8:30 to 9 ‘ ability.

Note that one should finish the quality session not fatigued , but more sharp and energized than fatigued. You may haver to cut back on the volume of intervals to do so. I keep the quality sessions to three miles of speed-work total – or less, depending on your mileage base.

12/16/23 SATURDAY. SATURDAY HR/XT/SPRINTS/SWINGS/CARRIES/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of the Seminary College ( 201 Seminary Drive, MV). We’ll be there to open the chain gate a bit after 8 AM so you can do your warm-up and I’ll set up the equipment .

Hi Folks,

update;.. SAT HR/XT workout will be in Lot B today!

Oh boy! We are into December and I’m behind with all that must be done during December, BUT, thanks to Michelle we can now make the Christmas fudge! She was able to locate the vital ingredient in Palo Alto to make Sandy’s famous fudge : Nucoa Margarine! The other brands such as Imperial, Fleischmans margarine produce a lesser quality of fudge we’re used to. Looks like we’ll have to get on it to meet our delivery deadlines.

We are all pulled in many directions during December but try and make the workouts – OR do the mini-workouts I post each week to keep your exercise program going. You can be sure the 8-12 minute strength training workouts are productive and avoids the drop-off with your strength.

RESULTS. A new Masters record was set at the VALENCIA MARATHON (VM) in Spain, held last Sunday again featured an exceptionally strong field of men and women. The VM has developed rapidly into one of the elite marathons on the international circuit thanks to the support of a multi-millionaire who wanted to stage a fast marathon that would attract the world’s best marathons. It should be on the international Majors Circuit by next year.

The 2023 race race was won by SISAY LEMMA, Ethiopia won it in 2:01:48 (14:28, 28:56, 60:35), six ran under 2:05; 28 men under 2:08, with 37th place with a time of 2:08:59 by Joshua Cheptegei, the 10,000 meter World Record holder who did become a bit compromised during the race. Remarkable depth of field when you consider 2:11:06 represents a five minute pace per mile.

Also the famous Kenenisa Bekele (41), holder of the third fastest marathon time (2:01:41), ran the VM as a Master runner in 2:04:19 ! That should put the over 40 record out of reach for years! The top woman was WORKNESH DEGEFA, also of Ethiopia, who ran it in 2:15:51 after having taken a break to have children. Alma Ayama ran 2:16:22 for second place and Miwot Gebrekidan 2:17:59 rounded out the top three.

YURI KAWAUCHI , I call him “Mr. Durability” of Japan and a Master runner with a fighting Samurai spirit, won the Hofu Marathon outright in 2:08:23l I’ve followed his remarkable seemingly impossible career (thus far), with 23 sub 2:11:00 marathons, 119 marathons under 2:20 since 2009! He’s made up with a unique physiology that allows him to recover quickly from his frequent quality marathons. He can run three marathons or more in a month; often on back to back weekends. The week after he won Boston under windy, freezing rainy conditions he tackled another marathon! He reminds me of the American Doug Curtis who has run for 52 years and completed 76 sub 2:20’s, 40 wins, 200 marathons under three hours. All we can do is shake our heads and admire the ability.

12/5/23 TUESDAY. TEMPO workout to simulate build race fitness. After your warm-up mile you’ll up the pace to a threshold level, about 10K – 10M race pace.

10′ Tempo/ 2′ easy run – 10′ Tempo / 2′ easy run.

12/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/CARRIES/ TRAP BAR DEADLIFTS. 8 AM. At Warren’s gym. Get in your warm-up and mobility exercises, 5 x 12 Swings prior to the start of the Circuit.

Wide Stance KB Deadlifts x 5

Left, DB Swing & Reach

Right, DB Swng & Reach

Incline Push-Ups

Hand-to-Foot Alternating “Iron Crosses” / Hypo Deadlifts x 7

Wipers

DBL KB Front Squat x 5 with, R/L Alternating Press

X6 Landmine Left 1-Arm Row / X6 Right 1 -Arm Row

Weighted Plank / DB Plank Drag

2 x 6 Heavy KB Swings

Rack Carry / Waiters Carry

Finisher: 3 x 3-4 reps Trap Bar Deadlifts

Short workout; especially during this busy month to build your upper and lower body base by implementing a simple routine facing a counter or kitchen sink. Keep it simple and short by adding two days per week with a lower/upper body routine to acclimate your muscles to the additional workload. Warm-up with halos, 5 goblet squats, strap shoulder rotations then: Alternating lower body upper body 2-3 X:

X 4 Slow 3-count down/3-count up Squats while holding on with two fingers each hand, flat feet

X 6-10 3 count Incline Push-ups executed in controlled fashion.

Then 3 x 10-15 Swings.

12/7/23 THURSDAY. SPEED-WORK at you local track. After your warm-up mile, 6 x 30 meter pick-ups, Skips, and butt-kicks.

2 x 150 (50), 8 X 400 (on 2′ for sub-6 pace group; 2:30 for 6:45-7:45 pace; 3′ for 9′ milers

12/9/23 SATURDAY. HR/XT/SPRINTS/CARRIES/SPRINTS/ TRAP BAR DEADLIFTS. 8:30 Start in Lot B of the Seminary College. ( 201 Seminary Dr, MV). Arrive anytime after 8:05 to get in your warm-up exercises and swings. We should not have rain during our workout.

Hi Folks,

We are back on track after the Thanksgiving Holiday week with our regular workouts. There is an alternative Wednesday workout below the Circuit workout in the event you could not make the Wednesday session.

11/28/23 TUESDAY. TEMPO over mildly rolling dirt or pavement rolling terrain. After the warm-up mile go right into threshold tempo at about 10K race pace for:

12′ Tempo (1:30 easy run) – 8′ Tempo (1′ easy run) – 5′ tempo and then run to finish.

11/29/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8 AM at Warren’s Gym. Get in your warm-up mobility exercises, 5 x 12 KB Swings; then we go into the Circuit for two rounds:

Wide Stance KB Sumo Deadlifts x 6 (so you better target the running muscles)

Foot to Hand Placements ( mobility)

DGB Sit-Up & Reach x 12-15

Incline Push-Ups

Wipers / Bent Over Row

DBL KB Clean & Alternate R/L Presses

DB Romanian Deadlifts x 4-5 reps at modest pace with control

Land Mine Squat to Press x 6

Weighted Plank /DB Plank Drag

2 x 6 Heavier KB Swings

KB Farmer Carry / KB Rack Carry

FINISH with 3 x 3 reps of TRAP BAR DEADLIFTS

If you can’t make the workout: Warm-up with Halos, x 5 lightweight Goblet Squats, hip bridges, strap dislocates then: 5 x 12 KB Swings On the Minute (OTM), X 6 R/L KB Clean & Presses (practice implementing the slight “shift” of weight to the same side as the pressing arm so that the KB is “stacked” over your supporting leg), 1′ Plank and finish with DBL KB or Trap bar Deadlifts 3 x 3 reps.

11/30/23 THURSDAY. SPEED-WORK at your local track. After your warm-up mile, 6 x 30 meters, two rounds of Skips, Butt Kicks; then TWO ROUNDS of:

(4 x 100 (100) – 1 x 600 (200) – 400 (200) – 2 x 200 (200))…..600 @ 5K pace; 400 @ faster than 5K pace; 200’s @ mile pace.

12/2/23 SATURDAY. HR/XT/LOADED CARRIES/ SWINGS/TRAP BAR DEADLIFTS. 8:30 AM start in Lot C of Seminary College , 201 Seminary Drive, Mill Valley/ Strawberry area. I’ll arrive around 8 AM to open the chain gate to the Lot C entrance.

X 8 Hip Bridge Hold with Alt. DB Press / X8 R/L DB Gorilla Rows

2 X Short – Sprint

X 6 Goblet Squats / X8 R-L DB Plank Drag

1/2 “B”

X 8 R/L DB or KB Standing Presses / X 12 DGB Situp & Reach

Long

X 7 Slow DBL DB Romanian Deadlifts / X 6 R/L DB Side Plank “Sweep & Reach”

Sprint – 1/2 A

Then for second half of the workout, Go to the next white board for Sprints/ Carries/Swings and Trap Bar Deadlifts.