Hi Folks,

9/11/23 update: We will NOT be holding SATURDAY HILL REPEATS this Saturday at the Seminary: there is a busy event with numerous cars in a car rally taking up all of lot B and lot C – and A. Last year there was not good way to do a workout there with the many cars there! BUT we will use Warren’s gym for the exercise stations, grass runway for Loaded Carries and the dead-end street for short (100 meter) and long (200 meter) pick-ups. We’ve done this before at this location and it worked well. The Warren’s garage gym is two blocks from the Civic Center light (148 Madison Av, directly across from the Natl Guard Armory)

9/12/23 TEMPO. Threshold running after the warm-up mile and a few short pick-ups. You’re going to run at a comfortably stressed pace, i.e., still be able to get a few sentences out: controlled aerobic effort. 4-5 times: 4′ steady run and 1′ rest between each 4′ rep. There is usually a tendency to run these 4′ runs too fast; keep it under control , it is not at race pace.

9/13/23 WEDNESDAY. STRENGTH-TRAINING CIRCUIT/ SWINGS/TRAP BAR DEADLIFTS. 8:10 AM. Get in early for the mobility and warm-up exercises.

Deficit KB Sumo Deadlift (bend into a deep squat ( not bend over at waist), tighten lats)

X 5 R/L Thread the Needle / R/L Alternating Foot to Hand mobility exercise)

Incline Push-ups

Exercise Ball “Stir the Pot”

Wipers (ladies work up to 95# on bar, men to 135#)

Left, Clean & Press

Right , Clean & Press

Left, Muay Thai Planks (if difficult to execute, do “side dips”)
Right Muay Thai Planks

BB O’head Squats ( if squat mobility is an issue; do 1-Arm O’Head Squats with KB/DB)

DB Russian Twists / Heavy KB Swings 2 x 6 reps

Rack Carry / Farmer Carry

9/14/23 SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups; do 2 x 100 (100) then:

4 x 400 (200) – 2 x 200 (200) – 4 x 400 (200)…..Run the 400’s at 5K goal pace; the 200’s at mile pace.

9/16/23 SATURDAY …..No SAT/HR/XT at the Seminary College, BUT we will use Warren’s gym, as I mentioned above (for the weight training) and the dead-end street for the Loaded Carries and the 50 meter & 200 meter pick-ups. I will update later. We’ll meet at 8:30 for the warm-up ( don’t want to bother the neighbors too early).

9/17/23 SUNDAY. DRY CREEK ROAD WEST Low-key scenic bike ride past rolling vineyards in the Russian River Wine Growing Region outside of Healdsburg. 9 AM meet at Dry Creek Rd/ Yoakim Bridge intersection off Dry Creek Rd; parking area on right. Count on about 50M mostly Hwy 101 drive up to Dry Creek Rd Exit then several miles to the start.

The course is 12 miles from there to the south end of Dry Creek Rd West, with little traffic and easy rolling to flat terrain: good for building mileage. Those who need another 6M can add the 3M out, then back on Dry Creek Rd towards the Sonoma Dam area. After the ride I can suggest the Plank Cafe which is East of 101 on Dry Creek Rd Exit and easy to get to with quick return to 101 South after lunch. (we visited the Plank Cafe couple of weeks ago and saw a good number of cyclists there – a good sign)

I’m working on selecting different ride courses in West Marin, Healdsburg, Napa areas for our small cycling adventures – and lunch after!

Hi Folks,

A number from our workout group had an interesting Tour de Fuzz 50K & 100K ride last Saturday: had rain four times during the ride which was a bit unexpected. But for most of the ride we had pleasant weather – better than hot conditions! The courses wind through the Russian River Wine Growing Region of the Healdsburg, Geyersville, Santa Rosa area. The rides were followed by a good lunch for all the riders with BBQ’ed chicken, penne pesto pasta, salads, baked beans, rolls and ice cream for dessert. A good day for all.

9/5/23 TUESDAY. TEMPO . After the warm-up mile gear yourself up for a high aerobic steady pace effort for: 12′ tempo (1:30 easy) – 8′ tempo (1′ easy) – 5′ tempo and then to finish.

9/6/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start; arrive early to get in your mobility/warm-up exercises and 5 x 12 Swings.

9/7/23 THURSDAY. SPEED-WORK at your local track (sorry, about the missed post for this; it went to wrong site). After the warm-up mile, 6 x 30 meter quick cadence pick-ups, skips, butt kicks and 2 x 100; you’ll do TWO rounds:

2 x 200 (200) at mile speed)

1 x 400 (then on 2’/2:30 or 3′ including the 400; go into the next set off 2 x 200 (200)

2 x 200 (200)

1 x 400 ( on 2’/ 2:30/ or 3′, i.e., for those who run sub 6′ pace/sub 8′ pace/ sub 9′ pace)

After the two rounds , finish with 1 x 800 at 5K goal pace.

9/9/23. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College (201 Seminary Drive). We’ll arrive about 8:10 to open the chain fence so you can get in a warm-up and mobility exercises.

Hi Folks,

There will be NO Saturday HR/XT workout this week because a group of us will be cycling in the sold-out Tour De Fuzz event in Santa Rosa / Healdsburg wine growing region area ( event is sold out).

8/29/23 TUESDAY. TEMPO run over flat to mildly rolling terrain over dirt or pavement. After the warm-up mile: do 6′ Tempo (1′ easy) – 8′ Tempo (1′) – 10′ Tempo, then continue to finish with easy miles.

8/30/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 start at Warren’s Gym. Quickly get in your mobility exercises, then get in 10 – 20 – 10 – 15 – 5 Swings.

Deficit KB Sumo Deadlift x 5

R/L Foot to Hand Placement

BB O’Head Squats x 5

Inverted Row

KB/DB Plank Row with Step-up Block

Wipers / Romanian Deadlifts

Alt KB Dead Clean & Press x 5

X 5 Single Right Leg Deadlift / X 5 Single Left Leg Deadlift

LandMine 180 degree Rotations / Thrusters

Weighted Plank

KB Figure 8’s / KB One Arm Swings

Rack Carry / Farmer Carry

8/31/23 THURSDAY. SPEED-WORK at your local track.

Hi Folks,

8/22/23 TUESDAY. TEMPO run. After the mile warm-up: 12′ Tempo (2′ easy) – 8′ Tempo (- easy run to the finish of workout.

8/23/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM Start at Warren’s gym. We’ll warm-up with mobility exercises, 10-20-15-15 Swings; then do the Circuit and finish with 3 x 3-4 reps of Trap Bar Deadlifts.

DBL KB Deficit (or regular) Sumo Deadlifts

Left, Thread the Needle / Squat to Hamstring Stretch

Right, Thread the Needle / Squat Torso Rotations

Incline Push-ups

Alternate Elevated Single R/L Leg Hip Bridges / Hip Rolls

Wipers

Left, Kneeling KB Presses x 5

Right, Kneeling KB Presses x 5

Landmine 180 Rotations / LMine “Thrusters”

Weighted Plank

Farmer Carry / Rack Carry

You’ll finish with 3 x 3-4 reps of Trap Bar Deadlifts.

8/24/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, 6 x 30 meter repeats, 2 x 100 (100), you’ll do 3 rounds of:

(600 (200) – 400 (then on 2’/2:30 or 3′ depending on your race pace) you’ll go right into the 200 (200) )….The 600 and 400’s are run at 5K pace; the 200’s at Mile pace.

8/26/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/TRAP BAR DEADLIFTS. 8:30 AM back in Lot BC of Seminary College ( 201 Seminary Drive); I’ll open the lot about 8:10 AM.

Hi Folks,

Back in town and ready for a full week of training. It will be warmer as the week goes on so remember to have a full water bottle as you tackle each training session!

We will have SATURDAY HR/XT and I am polling the group for MEETING AND STARTING TIME. Feedback at this point is that we MEET at 8 AM and START THE WORKOUT at 8:30 AM ( will give people time to adjust to the earlier start after working all week.

8/15/23 TUESDAY. TEMPO workout over mostly dirt flat to rolling terrain so you can practice holding a high aerobic steady pace. Mile warm-up and then:

4′ Tempo (1′ easy) – 12′ Tempo (1:30 easy) – 8′ Tempo (1′ easy and then run to finish). Run tempo at 10K race pace.

8/16/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier if possible to get in mobility exercises; then you’ll do: 10 – 20- 15- 15 Swings prior to TWO rounds of the Circuit.

8/17/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups and 2 x 150 (50):

4 X (400 at 5K race pace (on 2’/2:30/3′) then a (200 at mile pace) (200 recovery jog)…That means you’ll run a 400 and when the watch hits 2′ or 2:30 or 3′ (depending on your pace); then you go right into your 200 at mile pace followed by recovery 200 jog.

1 x 600 (200) at 5K race pace

X 2 (400 (2’/2:30/or 3′), then a 200(200)

The drill here is that after the longer intervals at 5K pace, you change gears and run each 200 at mile pace so that you learn to be able to switch gears.

8/19/23 SATURDAY HR/XT/SWINGS/LOADED CARRIES/ SPRINTS/ DEADLIFTS. Meet at 8 AM in LOT B or Seminary College ( 201 Seminary Drive). WORKOUT BEGINS AT 8:30 AM. That should help with the adjustment to the earlier time.

Hi Folks,

There will be NO Sat/HR/XT this Saturday as Sandy and I we’ll be out celebrating our 50th in the Healdsburg/Forestville area. When go back to the next Saturday session I will change the start time to 8 or 8:30 so we avoid warm temperatures and you will have most of your day open after the crisp workout.

My apologies for posting the incorrect start time for the Saturday HR/XT; my brain was on the Wed Circuit Training time..

8/8/23 TEMPO run over relatively flat to mildly rolling terrain so you can keep a good steady high aerobic pace. Run your warm-up mile then go right into your first 8′ tempo piece at about 5M race pace; followed by 1′ easy jog, then right into the next 8′ pick-up and so forth.

8/9/23 STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s garage/gym. Get in 10 minutes early to do your warm-up, mobility routine. Then it’s 10-20-15-15 Swings prior to doing the Circuit. Two rounds of the Circuit with 35″ of exercise and 25″ of recovery while you move to the next station.

Deficit KB Sumo Deadlift / BB O’Head Squats

Left Thread the Needle

Right Thread the needle

V Sit Lef Lifts over KB

Wipers / Romanian Deadlifts

Left, heavy KB Cleans

Right, heavy KB Cleans

Landmine Squat to Press

Lateral weighted Bar Dips / Ball Slam

Hand to Hand KB Swings

Farmer carry / Rack Carry

Finish with 3 x 3-4 reps of Deadlift or Trap Bar Deadlifts after the circuit. The Deadlft is a compound exercise ( involves multiple muscle groups in one lift), a hip hinge movement ( as is the Kettlebell Swing which also works the posterior side (glutes, hamstrings, back); the DL involves back , quads, hamstrings, core traps and hand grip – all in one movement! It helps reduce back pain if included with mobility exercises. It certainly is a favorite lift and test of strength for our group members.

8/10/23 THURSDAY. SPEED-WORK at your local track. Get in the warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100). Then it is 4 Rounds of:

(2 x 200 (200) – 1 x 400 (on 2’/2:30/ or 3′) )…Finish with 1 x 800 at 5K pace.

8/12/23 The will be NO Saturday/ HR/XT this week. It certainly a morning to get out on the trails and run on dirt terrain and hill repeats sometime during your run. I suggest you start the morning with warm-up, then 12 Swings / alternated with 8 Incline Push-ups/ 3 Goblet Squats for 4 Rounds.

Hi Folks,

I should be back Tuesday after visiting Andre and family in time for Wednesday workout.

8/1/23 TUESDAY. TEMPO runs. After solid mile warm-up :

6′ Tempo at 10K pace (1′ easy) – 10′ Tempo (2′ easy) – 8′ Tempo then easy extra mileage and to finish.

8/2/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 Start at Warren’s Gym. After warm-up we’ll do 5 x 12 Swings. Then two rounds of:

Deficit KB Sumo DL / BB O’Head Squats

Left, KB Kneeling Windmills

Right, KB Kneeling Windmills

L/R Foot To hand Placements / L & R Foot to Hand “Iron Crosses”

Wipers

DBL KB Clean & Alt r/L Press

Landmine Squat to Press

Lateral Plank Crawl/ 2 x 6 Heavy KB Swings

Rack Carry / O’Head Plate Carry

Finisher: 3 x 3-4 Trap Bar Deadlifts

8/3/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups, 2 x 100 (100)L

2 x 300 (100)

2 x 400 (on 2′ or 2:30 or 3′) faster than 5K pace

2 x 600 (200) at 5K pace

2 x 400 (200)

2 x 200 (200)

8/5/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS and finish with 3 x 3 Trap Bar Deadlifts. 8:15 start in Lot “B” of Seminary College (201 Seminary Drive, Mill Valley / Strawberry area). Arrive 15 minutes early to get in warm-up and mobility.

LMK if you are joining in…

Hi Folks,

We’re working on planning the training sessions during the next couple of weeks of in and out of town trips and 50th anniversary celebration for Sandy and I in August. We will have SATURDAY HR/XT this Saturday, then Sandy and I go to visit our son and family Sunday- Tuesday. I should be holding the Wednesday Circuit workout at Warren’s.

It’s time to get in consistent training if you are preparing for a Fall race the next six weeks is the time to run consistently, your long runs on dirt terrain and speed-work on the track.

7/25/23 TUESDAY. TEMPO run repeats over fire roads or smooth trails. After the warm-up mile run the tempo pick-ups at 10K race pace: 10′ tempo (1:30 easy) – 7′ tempo (1′ easy) – 5′ tempo, then run to finish of the workout. The idea is to run these sustained runs at a “comfortably stressed” effort: not racing, but at a high aerobic level such that you can still speak short sentences. This helps the “no break” during a sustained effort.

7/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit earlier to do your mobility and warm-up exercises. After the warm-up: 5 x 12 KB Swings prior to the two rounds of the Circuit:

Deficit KB Sumo Deadlifts

Right, Side Plank DB Sweep & Reach

Lefty, Side Plank DB Sweep & Reach

Right, 1-Arm Forward Stance DB Row

Left, 1-Arm Forward Stance DB Row

” Iron Crossovers ”

Wipers

DBL KB Clean & Alternate R/L Presses

Landmine Squat & Press

Lateral Plank Crawl / 2 x 6 Heavy KB Swings

Farmer Carry / Grip Plate O’head Carry

Finisher: 3 x 3-4 reps of Trap Bar Deadlift.

7/27/23 THURSDAY. SPEED-WORK at your local track. Run the warm-up mile, then at trackside get in skip and butt kick drill followed by 6 x30 meter pick-ups for quick cadence warm-up. Then it is 2 x 150 (50) to be followed by TWO ROUNDS of:

(1000 (200) at 5K pace – 600 at 5K pace (200) – 2 x 200 at mile pace). Then repeat the sequin ce.

follow with cool down two laps and stretching.

7/29/23 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM In Lot “B” of the Seminary College ( 201 Strawberry drive). Arrive 15-20 minute ahead of the start ( I’ll have chain down at the entrance to the lot.) We’re going to have you add an extra set of Trap Bar Deadlifts with a bit lighter weight than used for the 3 x 3 format and do 1 x 8 reps to finish the morning session.

…more to come

Hi Folks,

We are in transit, cleaning up, before we leave Tahoe area for home. I will update later, but Wed workout and Saturday HR/XT are a go. LMK if you will be attending Sat session by Thursday night.

7/22/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/SPRINTS/TRAP BAR DEADLIFTS. 9 AM. We will meet in Lot “B” parking lot of the Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area). Arrive about 8:40 to get in your warm-up and mobility exercises.

joining in so far: AJ, Denise, Kevin, Andy, Paula, Robert, Lisa, Shirley,,,,,,, Judi,

more to come

Hi Folks,

NOTE on 7/11/23: Heads up! Those coming to the WEDNESDAY workout at Warren’s, you MUST park in the jury parking lot and go through the side gate entrance to Warren’s street (Madison Av) which they are repaving starting at 8 AM! Walk on the dirt edge of the new pavement to his place. Who knows, we may be sent back if they don’t allow us to walk along the road edge. They are not permitting traffic on Warren’s street!

Note regarding SATURDAY HR/XT: There will be NO Saturday workout this Saturday because I’ll be away visiting my son and family, then to Tahoe/Truckee for family gatheThoring 14-18th.

7/11/23 TUESDAY. TEMPO workout in three sets of tempo runs. After the warm-up mile you’ll up the pace to about 10K race pace effort (not necessarily pace if on rolling terrain or on dirt).

4′ tempo (1′ easy jog, but not too slow) – 8′ Tempo (2′ easy) – 12′ Tempo, then run to finish of workout.

7/12/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s gym. Park in the jury parking lot which is adjacent to Warren’s street. (mandatory) see above…Arrive a bit earlier to get in your mobility exercises and warm-up. We’ll begin with 5 x 12 Swings prior to start of the Circuit. Two rounds:

BB O’Head Squats (lock arms in Snatch O’Head position and squat: a terrific stand alone exercise in its own right- and requires shoulder

Left, Lunge Torso Rotations / Right/Left Foot to Hand Placements from pushup position

Right Lunge Torso Rotations / Alternate R/L Arm Torso rotations from Squat position

Incline Pushups

Exercise Ball Transfers

Wide Grip BB Deadlifts x 6 / Modified Bar Hang (hanging from bar at lower height, legs straight out in front with heels on ground

Left, KB Clean and Press

Right, KB Clean and Press

Weighted Plank

2 x 6 Heavy KB Swings

Farmer Carry ( goal is to carry half your bodyweight in each hand) / Rack Carry

Finish with 3 x 3 Trap Bar Deadlifts..…Those who have not done their 2,000 meter row should get that in; you’ll do it again in the Fall.

7/13/23 THURSDAY. SPEED-WORK at your local track. Run warm-up mile, then at track do 6 x 30 meter pick-ups, t2 x 100 (100) then Two Rounds ( go through 400-600-800 twice)

400 ( on 2:30/3:00) at faster than 5K pace

600 (200) at 5K pace

800 (200) at 5K pace

7/15/23 SATURDAY..…There will be NO workout this Saturday, due to my being out of town. I suggest a solid 30-45 minute run then 10-12 x 15″ to 45″ hill repeats. Stretch after. Begin early for your runs because it’s going to be hot!