Hi Folks

A new Netflix series: Tour de France Unchained. Done in the same vein as Drive To Survive on Formula One racing all over the world with behind the scenes footage, profiling a variety of athletes, the managers and the pressure they are under from the owners, the pressure on each athletes to make the team – and then to perform.

UPDATE on 7/6/23: SATURDAY HILL REPEATS/XT will be held at 9 AM in LOT B of the Seminary College ( one above our usual Lot C).

HAPPY FOURTH! May it be a safe one and filled with some family time – after your run, bike or workout in the morning, of course!

Sandy and I leave Sunriver area today after two days of uphill cycling to Mt. Bachelor and Cultus Lake. We’ll be hitting hot Redding for overnight stay, then continue to Granite Bay on 7/5/23; then the plan is to be home on Thursday. I plan to hold SATURDAY HR/XT on 7/8/23; I have to find out if we will be in Lot C or B.

7/4/23 TUESDAY. TEMPO. Today is a good one to get in distance because you don’t have to rush off to work! Or you may be running a Fourth of July race.

7/5/23 WEDNESDAY. STRENGTH CIRCUIT/SWINGS/TRAP BAR or REGULAR DEADLIFTS. 8:15 AM at Warren’s Gym. (Robert has a conflict and cannot make it, but Circuit you know). I texted you some of the YouTube videos showing the Chinese Olympic lifting team demonstrating their warm-ups, shoulder care and flexibility exercises, a great deal of back training and leg work. So for the first station of the Circuit do the Deficit KB Sumo Deadlift; second round PVC pipe or BB Overhead Squats then the rest of one of the Circuits I have there for you. Finish today with a different rep count for deadlifts: 8 light reps, 5 with a bit more weight, then 3 reps, then 2 reps. Stretch butt and legs a bit between sets.

You can understand the power of the Chinese women and men team members when one considers how much leg and back training they get in and why they have such explosive leg strength and back development. They measure their workouts in tons lifted per session!

7/6/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 30 meter pickups ,drills (yes, they help prepare you for intervals and avoid injury). 2 x 100 (100), then :

A gp (under 6′ pace for 400’s): 12 x 400 (on the 2′) at controlled 5K pace

B gp (7-7:45 pace) on the 2:30

C gp (8-9′ pace) on the 3′.

7/8/23 SATURDAY HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM at the. Seminary College (201 Seminary Drive, Strawberry/Mill Valley area), but we will be holding the exercise stations in LOT “B”. Arrive 15-20 minutes prior to the start and get in your warm-up mobility exercises.

Hi Folks,

I’m on the road so the postings will be minimal this week; we had to address some minor issues which delayed getting on the computer. Quite a bit cooler in Oregon along with some on and off downpours; if you are traveling northward, bring some warm clothing and rain jacket.

One very rewarding sight during our drive was seeing the Shasta reservoir 98% full. We took time out to check out the Shasta Dam Visitors Center for a terrific view of the dam and watched a twenty minute film showing how this amazing work of engineering, problem solving, raw materials, transportation, the workmen – and all during wartime!

6/21/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS AND TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Robert has the Circuit exercise station cards and be there to direct. Those from out Saturday workout group who have not joined in on the Wednesday Circuit and your schedule permits it, please join in!

6/22/23 THURSDAY. SPEED-WORK at your local track.After the warm-up mile, then once on the track do the Skip and Butt kick drills, 6 x 30 meter pick-ups. Then 6 rounds of:

(400 at 5K pace a bit faster (200) – 200 (200) at mile pace)

6/24/23 SATURDAY. CIRCUIT/SWINGS/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. 9 AM at Warren’s Gym (148 Madison Av, San Rafael; directly across from Natl Guard Armory). Robert will be heading up the workout, get in your warm-up a bit prior to the start of the Circuit. The sprints and loaded carries will be set up. Should be a good solid workout. There is a $5 fee for the gym and equipment use.

Hi Folks,

UPDATE on 6/15/23: For some reason my earlier posting did not take; so I’m redoing it.

A different week ahead for our group. We won’t be holding the Saturday HR/XT this week at the Seminary because Sandy and I be visiting my son and family for Father’s Day and then continue on to Idaho for our vacation break. BUT we will have a SATURDAY WORKOUT at Warren’s gym at 9 AM. ( see below)

Two world records within a week’s time by FAITH KIPYOGON, Kenya: First a 1500 meters in 3:49 in Florence and a week later in Paris she ran an amazing WR 5000 meters in 14:05.20 pulling six women under 14:30! Also in Paris, the Norwegian track star, JACOB INGEBRIGTSEN, ran a new WR for the 2 Mile distance in 7:54.11.

6/13/23 TUESDAY. TEMPO run. After the warm-up mile you’ll get in the classic 20 minute tempo run at 10K to 10M race pace. Finish with a cool-down run and follow with a stretching routine for hamstrings, quads, hips.

6/14/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/ LOADED CARRIES and finish with trap bar deadlifts. 8:15 AM at Warren’s gym. Arrive a bit earlier and do your mobility and warm-up exercises.

6/15/23 THURSDAY. SPEED-WORK at your local track.

6/17/23 SATURDAY. CIRCUIT/SPRINTS/LOADED CARRIES/SWINGS/ TRAP BAR DEADLIFTS. 9 AM. Held at Warren’s gym (148 Madison Av, San Rafael directly across from Natl Guard Armory. Take N. San Pedro exit East, go two blocks, take 2nd left on Washington Ave to end of the block, go right on Madison, 4th house (white on the right). Please bring $5 for the gym and equipment rental for Warren. Robert will lead the workout, he’ll have the Circuit stations set up; after the Circuit you’ll do:

You’ll be running the short and long sprints on the street We’ve held the Saturday session at Warren’s before and it works out nicely.

Hi Folks,

DIPSEA: Taper week is a time most racers look forward to after all the hill training and course practice for Sunday. You’ll want well rested legs to be ready for race day. (more to come)

SAT HR/XT. We’ll need a head count to see if we enough participants for the Saturday Hill Repeats workout due to the Dipsea race, people working the race on Saturday or out for vacation.

Saturday should be a rest day before the race! NOTE that if we had the workout this Saturday, 6/10/23 we would MEET IN LOT “B” (one higher from Lot C) if we have 6 or more joining in to cover the Lot “C” rental.

So far we have Kevin, Robert who can make it. If we have only three or four, I can opt to do a workout at Warren’s gym. (Ron, Tom, Elizabeth, Denise, Andy, Paula, Hunter are not able to attend)

What famous day in history was the 6th of June? Interesting it was barely remembered when it was such a pivotal day in world history.

6/6/23 TUESDAY. TEMPO workout. After the mile or so warm-up you’ll run 12′ tempo (2′) – 10′ tempo – then finish the run. Run the tempo at 10K race pace, i.e., at a high aerobic yet controlled pace.

6/7/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s gym. Arrive a bit early to get in your mobility and warm-up exercises. Two rounds of:

Wide stance KB Sumo Deadlifts x 6

Left, Kneeling Windmills / Left, “Thread the Needle”

Right, Kneeling Windmills / “Right, Thread the Needle”

Incline Push-Ups / Inverted Row

Hang / DGB Situp & Reach

DBL KB Clean – Front Squat – to Press x 5

Right, Landmine 1- Arm Row x6- 8 / Left, Landmine 1- arm row x 6-8

Lateral Bar Dips

2 x 6 KB Heavy Swings

Farmer Carry / Rack Carry

Finish with 3 x 3 Trap Bar or regular Deadlifts

6/8/23 THURSDAY. SPEED-WORK at your local track; COM offers one open to the public. Run your warm-up mile, 6 x 30 meter pick-ups and some drills prior to doing the track session.

Two rounds of: 1000 (200) – 600 (200) – 400 (200) – 200 (200)

Run the 1000’s at 10K race pace, the 600 and 400 at 5K race pace; the 200 at mile pace.

6/10/23 SATURDAY.HR/XT/SPRINTS/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFT. AS of 7/7/23 I have cancelled this Saturday’s workout. 9 AM. We were to meet in Lot “B” – if we have enough people participating. A number of folks are volunteering for Dipsea on Saturday or running Dipsea and should be making Saturday a rest day.

We have just Robert and Kevin who can make it, so we are short of the six we need.

Hi Folks,

Weather will improve by the end of the week and we should have a warmer weekend for a last Dipsea run – in hotter weather. The weather on Dipsea race day is usually hot, so to have one practice run in the heat will help you plan your race day effort.

We’ll be holding SATURDAY HILL REPEATS on 6/3/23 at 9 AM ( see below). We may see some of the TL XC members join in.

5/30/23 TUESDAY. TEMPO run. After the warm-up mile run the first two tempo pieces at 10K pace; the third at 5K effort. Course can be on pavement or flat to slightly rolling terrain.

10′ tempo /(2′ easy) – 6′ Tempo / 1:30 easy) – 4′ faster, then run to finish of your run.

5/31/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier to get in your mobility and warm-up exercises. (

OOPS, the three white boards below belong under Saturday workout!)

WEDNESDAY CIRCUIT:

Deficit KB Sumo Deadlift / Ball Slam

Mtn Climbers x 30 reps total

Right “Thread the Needle”

Incline Push-Ups

Left, “Thread the Needle”

Wipers / Hang from chin bar

DBL KB Clean & Press

Landmine R/L x 5 One Arm Row x 5

R/L One-Arm Swings

Farmer Carry / Rack Carry

finisher: 3 x 3 Trap Bar Deadlifts

6/1/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter pick-ups, a few drills to warm-up the Achilles tendons. Two Rounds of:

(2 x 150 (50) – 1 x 600 (200) – 2 x 400 (200) – 2 x 200 (200))

6/3/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/SWINGS. 9 AM start. Drive up the entry road of the Baptist Seminary College ( 201 Seminary Drive, Mill Valley/Strawberry area) and park in Lot C., the first one on the left. Arrive twenty minutes early to get in your warm-up run and exercises.

X8 R/L DB/KB Clean & Press / X 4 R/L KB/DB Bottom Half Get-Up to Hand position

Short – 1/2 “A” – Sprint

X8 R/L DB “Plank Drag” / X8 R/L Muay Thai Side Planks

Long

Walking Lunges X road & back / X8 R-L DB “Russian Twists”

2 X Sprint – 1 Short

X 12 DGB “Jacks” / X 8 R/L DB Forward Arm Raises

2 X Short – 2 X Sprint Then it’s on to Loaded Carries/Sprints/Swings/ Trap Bar Deadlifts

(the workout is on the whiteboards above)

Hi Folks,

Just learned that our amazing world traveler and runner, HANS SCHMID has passed away while in Bali. He was snorkeling and had a heart attack during the outing. That is all the information I have for now. We will all miss his enthusiasm, his running ability (we all want to be able to run like Hans!), his wonderful photos that he shared on FB documenting all the unusual places in the word that he visited. I’m going to miss him at our Saturday workouts and to hear of his latest adventures.

Note, that this weekend is Memorial Day Weekend; let me know later in the week if you will attend the Saturday workout or be out of town so that I have a head count.

This is the week and weekend to get in your best course work and / or simulating the Dipsea course demands with hill repeats and other hilly courses.

5/23/23 TUESDAY. TEMPO PICKUPS. After your warm-up mile you’ll run 4 x 5′ tempo runs with a 1:30 easy run between each 5′ rep. This week it’s a shorter Tempo run, so up the pace to controlled speed at 10K race pace.

5/24/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. at Warren’s gym. Arrive a bit earlier to get in mobility and warm-up exercises, 5 x 12 Swings.

Regular Sumo Deadlifts / DB Step-Ups

Left Lunge Torso Rotations / Left Half Kneeling “Thread The Needle”

Right Lunge Torso Rotations / Right, Half Kneeling ‘Thread the Needle”

Incline Push-Ups

Hips Rolls / Rolling Planks with arm reach

Wipers / Hang from Pull-up Bar

Left, Bulgarian Squats (Split Squat)

Right, Bulgarian Squats (Split Squat)

KB X 6 R/L Standing Presses

Lateral Plank Crawl

Farmer Carry / Rack Carry

Finisher: 3 x 3 Trap Bar or Regular Daeadlits

5/25/23 SPEED-WORK at your local track. Last Thursday you ran 3 x 1600 for your 5K predictor; this week we’ll go back to shorter interval ladder. After the warm-up run, running drills, 6 x 30 meter pick-ups :

2 x 150 (50) – 4 x 200 (200) – 3 x 400 (on 2’/ 2:30 or 3′ depending on you race pace) – 1 x 600 (200) – 2 x 400 (on 2:30 / 3′) – 2 x 150 (50).

5/27/23 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM. At Seminary College ( 201 Seminary Drive), Strawberry/ Mill Valley area in Lot C. Drive up and park in the lot.

(Note: if you will be away for the Memorial Day Holiday weekend, let me know if you will not be attendingthe Saturday morning workout. )

Hi Folks,

See below regarding SAT HR/XT: I need a head count by 5 pm for five or more showing up so we break even. Coming so far: Kevin, TJ, Ron S, Shirley, Andy, Paula, Lisa, Chris. WE ARE ON for Saturday morning.

We are back after a week in Santa Cruz with Sister Marion at the Dominican Nun’s vacation house set on a small hill overlooking the ocean. It was a special treat to stay there with walks and rides during the day. That explains why I did not post a blog last week. Now we are back and I’ll be updating over the next couple of days; we are addressing family and friend challenges this week.

Sandy and I both find that after the strong bout of Covid it is taking time to come back to capacity. It requires modified strength and endurance training. I still have to nap in afternoon after a regular outdoor session, but it’s gradually improving. It’s a reminder one has to listen to their body with regard totraining and recovery.

5/16/23 TUESDAY. TEMPO workout over flat or mildly rolling terrain. After a warm-up mile you’ll repeats at 10K race pace. Three times 6′ tempo (1:30 easy run between each 6′ tempo.

5/17/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFT. 8:15 AM at Warren’s Gym. Arrive a bit earlier to get in mobility and warm-up exercises. We’ll get in our 5 x 12 Swings prior to the two rounds of the 10-11 station Circuit.

Regular KB Sumo DL / KB “Booty Squat” R/L x 5

Left, KB Kneeling Windmill Rotations

Right, KB Kneeling Windmill Rotations

Incline Push-ups

Seated Leg Lifts Over KB

Romanian DL / Hang

DBL KB Clean & See-Saw Press

Weighted Plank

Landmine Thrusters x 6 / 180 LMine Rotations

Heavy KB Swings 2 x 6

Farmer Carry / Rack Carry

Finisher; Deadlifts 3×3

5/18/23 THURSDAY. SPEED-WORK at your local track. The 5K Predictor workout which will give you very good approximate 5K time developed by two Ph.D. runner/students at North Carolina, if I remember correctly. In addition the exercise is a good high quality tempo workout. After a warm-up mile, 6 x 30 meters and 2 x 100 (100). Have a pen and pad or 3 x 5 card handy to write down the data.

You’ll run 3 x 1600 meters ( 4 laps on the track) at a best pace you think you can hold for each 1600 meters, and take EXACTLY one minute rest between each 1600. Average the three 1600 meter times and multiply by 3.125 and you should be about 15″ of your 5K time.

The exercise will help you zero in on the proper pacing by checking your even 400 splits so you produce your best times; eventually getting each split within 2″ of each other.

5/20/23 SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 9 AM start. Workout is a go!….. in LOT C of the Seminary College, on 201 Seminary Drive (‘ll open the gate twenty minutes prior to start. ). Get in a warm-up, mobility exercises prior to the start.

Not coming on SAT due to conflicts: Tom, Elizabeth, Judi, Denise.

COMING to the Sat workout so far are: TJ, Shirley, Ron S, Andy, Paula, Lisa, Chris….IT IS A GO!

5/20/23 SATURDAY. PRACTICE DIPSEA RUN with Tamalpa runners. 8 AM from Old Mill Park….Can also do out/back to Cardiac which is about 9 miles.If you run the 7.5 miles one way Dipsea course to Stinson Beach you can take the 10:07 or 11:39 AM bus back.

5/26/23 FRIDAY. 5 PM on for a social with Tamalpa members at the Pond Farm Brewing (1848 – 4th St., San Rafael. Time to get in a social and meet club members.

Hi Folks,

Looks Monday through Wednesday will be overcast but should not affect outdoor training except for possibly on Tuesday.. You are now in the training month of May and have 4-5 weeks of Dipsea preparation left to go: make it count! Quality hill training and practicing on the course will also you require rest and easy days: don’t try to cram the hill training! You will end up with “stale” legs that may not recover by race day. I’ve learned to definitely space out the quality workouts on the Dipsea course with the important rest days. Remember, you’ll still need that 10-13 miler distance run over rolling trail terrain to build the endurance to push the hilly Dipsea race course.

Tackling the 673 steps changes dramatically with age. When I was under 40 I could run/jog the three sets of stairs of reaching the top under eight minutes. Then it changed to an alternating run/walk method then; finally slowed to a steady walk with lots of pulling on the handrails and hand pushing off the thighs in order to simply get the steps completed and still have the legs to increase the pace to a run through the Flying Y section clear the top of Windy Gap. Don’t expend too much energy for a short section of the course; you’ll pay for it by the time you take on Dynamite and the Hogsback sections.

There will be NO Saturday HR/XT this week due a number of us participating in the WINE COUNTRY CENTURY or 34 MILER on Saturday, May 6th. Note that I will also be out of town on Saturday 5/13/23 .

What I learned coming back from the relatively severe Covid experience: take it slower with extra days of rest and more easy and shorter training sessions. One training session 3-4 days per week of one day endurance (short) and one strength training day followed by a no activity day. This is not like coming back from the flu where one gets over it; then within a short period of time you’re back to normal training. I still need a nap in the afternoon. If I overdo a practice day I can feel the Covid ache and fatigue set in: stop short of it. It’s a process of “Hurry up slowly,” but the training will improve over time.

Dave, Judi and I did go up to the Wine Country Century event and opted to ride the 34 miler instead of 100K. We arrived in a drizzly rain, by 9:30 it stopped, but we ride through three light showers for the remainder of the scenic ride. Numbers were down for the event probably due to the rainy January through April. Santa Rosa Cycling Club does a superb marking the course and provided well stocked aid stations.

KELVIN KIPTUM who ran his second remarkable 2:01 marathon at the London Marathon with a 2:01:25 very close to Kipchoge’s 2:01:09 set at the Berlin Marathon last September which works out to 14:21 per 5K!. Kiptum ran the second half under 60 minutes with a 4:29 per mile from 30Km (18.6 miles) to the finish. He blasted a 27:50 10K split from 30Km-40Km. The twenty-three old had given his all as he sprawled on the ground after crossing the finish line.

5/2/23 TUESDAY. TEMPO or HILLY COURSE training. If you are low on necessary mileage make this a steady 5-7 mile run to boost your basic weekly mileage; add 2 x 4′ pick-ups if you want to add some tempo.

5/3/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM at Warren’s. Arrive early to get in mobility exercises prior to the group getting in 5 x 12 Swings.

Right, Low Step Reverse Lunge

Left, Low Step Reverse Lunge

Left KB Bottom Half Get-Up

Incline Push-Ups

Right, KB Bottom Half Get-Up

BB Romanian Deadlift / Hanging Knee Tucks

Left, Half Kneeling KB Press

Right, Half Kneeling KB Press

180 Landmine Rotations

2 X 6 Heavy Swings

Exercise Ball (“Stir The Pot”

Rack Carry / DBL KB Waiters Carry

Finisher: Trap Bar Deadlifts

5/4/23 SPEED-WORK at your local track. Working on the 800 meter repeats at 5K pace to build fitness for any road racing and trail running. After the mile warm-up, stride-outs, drills, 6 x 30 meter pick-ups, 2 x 100 (1000; you’ll select the appropriate number of 800’s.

A gp. 6 x 800 (200 easy jog recovery)….for those running at 6′ pace 5K race pace, i.e., 3′ minutes or less.

B gp. 5 x 800 (200) for those running 7-7:45 pace

C gp: 4 x 800 (200) for those running slower than 8′ pace.

Learn to run the 800 pacing by checking each 200 meter split so that you end up within 1-2 seconds of your time goal.Then practice your pacing ability by checking only the 400 split.

3/6/23. SATURDAY HR/XT will not be held this Saturday to a number of the group riding the WINE COUNTRY CENTURY/34 miler in the Dry Creek Road area and Russian River Wine Growing Region.

Hi Folks,

SATURDAY HR/XT: Sat HR/XT is a go: we received a few more confirmations to get our five or more. Those who are coming back from Covid hit I suggest skip the HR for jogging loops through the large parking lots and focusing on Loaded Carries and finishing with Trap Bar Deadlifts. Just ease into strength training again and only do limited endurance training.

DIPSEA: Looks like we have a good week ahead for outdoor training – and for those running Dipsea, maintain consistency but without overdoing any one day. If not running Dipsea but looking towards a Spring or early Summer road race April through third week in May is the time to take advantage of the good weather.

The next four weeks are key for Dipsea prep scheduling 4-6 times on the Dipsea Trail for those who gained an entry into this race. I’ve found that that if I run solid sections of the course six times and get in 7 miles plus on it; improvements become minor; you just need to know the course well for foot placements, where you can or cannot pass and the sections you can push extra or not.

You will want to run out to the top of Dynamite, Rain Forest or Cardiac and back; distances to build on. One tip is take the paved road out of Muir Woods on the way back to Mill Valley; you’ll get in a longer steady uphill tempo climb to the Windy Gap steps that simulates the push on Hogsback. To complete the steps is difficult after that long uphill push, but builds leg strength and fitness.

It’s also a time to determine your downhill running pace from Windy Gap to crossing the creek in Muir Woods. Too much enthusiasm and likely over – striding the downhill will trash your quads. That makes going up Dynamite slow with “dead” quads; you may have to fast walk most of it. You may put yourself ahead by a minute pushing the downhill; you’ll lose more than two to three minutes on Dynamite and Hogsback. Practice the pace of the downhill during your and find the proper pace so that your uphill doesn’t suffer.

A simple guideline for general trail or road racing is that 80% steady mileage ( a bigger factor for success than most people think; 10-15% tempo to acclimate your cardiovascular system to a controlled but high aerobic pace and 5% for speed-work. The three ingredients are listed in order of importance.

4/25/23 TUESDAY. TEMPO. After your warm-up mile get in 2 x 10′ at 10K race pace, i.e., “comfortably stressed” effort.

4/26/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT /SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM at Warren’s ( 148 Madison Ave; two blocks from Marin Civic Center).

Deficit KB Sumo Deadlifts / DB Stepups

Right, KB Kneeling Windmills (Torso rotations)

Left KB Kneeling Windmills.

Incline Push-ups

Lying hip rolls

Wipers / Hang , add Knee Tucks if you can

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

Lateral Bar Dips

2 x 6 Heavy Swings

Farmer Carry / Rack Carry

Then you finish with 3×3 Trap Bar Deadlifts and/or 500 meter row.

4/27/23 THURSDAY. SPEED-WORK at your local track. ( a number meet about 7:30 AM at COM PE parking lot for warm-up mile; then to the track). Get in a few warm-up drills, 6 x 30 meter pick-ups, 2 x 150 (50); then the workout. Today will be good weather for doing a good number of 400’s.

Everyone is at a different level of fitness for the pace of their 400’s; pick your A, B or C group so that you get about the 40-45″ rest before taking off for the next 400. This limited rest is to acclimate to race pace with a slight break; if you were to work on speed you’d be extending the rest period by jogging an easy 200 or even 400.

A gp. 12 x 400 (on the 2′) for those running sub 6 minute pace.

B gp. 10 X 400 (on the 2:30 for those running 7:15 to sub 8 pace)

C gp. 8 x 400 (on the 3′ for those running 8:30 to 9 minute pace)

If you find that you’re not getting the rest and beginning to struggle too much; change the group or after each 4th 400, take an extra minute recovery, then continue with the workout.

4/29/23 SATURDAY. HR/XT/SPRINTS/SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 9 AM. The workout is a go Meet in Lot C at the Seminary College in Strawberry/Mill Valley are ( 201 Seminary Drive). Arrive a bit earlier to get in mobility and warm-up.

coming so far: Andy, Hunter, Denise, Lisa, AJ…more tba

X15 Mtn Climbers / X10 R/L Heavy DB “Gorilla Rows”

2 x Sprint – 1/2 “B”

X12 DB Thrusters / X8 R/L R/L DB Plank Rows

Sprint – Long

X6 R/L DB O’Head Reverse Lunges / X15 DGB Situp & Reach

2 X Short – 2 X Sprint

R/L X6 DB or Grip Plate Side Plank “Sweep & Reach” / X6 R/L “Iron Crosses”

1/2 “A” – 2 Short

The HR/XT are followed by the Sprints/ Swings/ Loaded Carries and Trap Bar Deadlifts

hi Folks

UPDATE on SATURDAY HR/XT: I am canceling the Saturday workout. Next week we should all be doing better and well on the road to recovery!

After a tough bout with COVID last week, today I tested negative! I pass on to you that one needs to obtain that Plaxlovid medicine if you develop bad Covid symptoms: a must for getting over it! It went to work overnight to greatly reduce the headache, chill, and aches Now it’s time to gradually build the body back up gradually to avoid relapse or setbacks.

Those running Dipsea will focus on consistent mileage; during April, keep the 10-13 mile long rolling terrain run to build the endurance to race the 7.2 mile Dipsea distance. You’re also continuing to increase the number of 4′ hill repeats pushing the uphill fitness, and , or do the Saturday HR/XT sessions. I think it’s best to run out/back on Dipsea course once you start that in May because there will be much overgrowth after Cardiac and the officials don’t cut back the growth until 1-2 weeks before Dipsea.

BOSTON MARATHON: ( my previous posting on the race was not saved. Darn). Both the men and women’s pro fields featured the strongest packs in the history of the Boston Marathon. I did pick David Chebet on an online voting platform to win the marathon again, and in the same manner. Once again he had the amazing ability to pick up the pace after mile 23 stringing three sub 4:30 miles in a row to take the win! Absolutely amazing to pull it off again, and over his training partner!

This year the very impressive and largest women’s lead pack held together late into the race, finally coming down to four pushing the pace; then two with Helen Obiri, Kenya taking the win. This year American Emma Bates did a remarkable job by placing fifth with a 2;22 time, which fulfills the Olympic standard. Now she can focus on the Trials without the extra pressure of qualifying to go into the Games.

4/18/23. TUESDAY. SHORT TEMPOS AND 4′ HILL REPEATS for both roads and DIPSEA. Combining shorter bouts of tempo with the important 4′ strong uphill repeats. After the warm-up mile and 4 x 30 meter pick-ups get in :

5′ of tempo at 10K pace ( 2′ easy running); 3 x 4′ hill at 5K effort with an easy 1′ jog between reps, avoiding full recovery; 5′ tempo run ( 2′ easy), then 1 x 4′ uphill repeat. Run an easy mile recovery or more.

We’re gradually building the time period of quality running; especially acclimate mentally and physically to that long grind after crossing the creek in Muir Woods, Dynamite, Hogsback, Rain Forest and Cardiac: takes 20′ – 35′ for many runners. Need that leg strength willingness to keep grinding and ability to keep pushing that long uphill. No getting around it, the Dipsea is one long interval.

4/19/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/TRAP BAR DEADLIFTS. 8:15 AM. Meet at Warren’s gym a bit early to get in mobility and warm-up exercises, and row machine practice. If you haven’t gotten in your baseline 2000 meter row, do it for your warm-up.

Deficit KB Sumo Deadlift / BB O’Head Squats

Left, KB Kneeling Windmill

DGB Situp & Reach

Incline Push-Ups

Right, KB Kneeling Windmill

Wipers / Hanging Knee Tucks

DBL KB Clean, Front Squat to Press

Left, Muay Thai Planks

Right, Muay Thai Planks

2 x 6 Heavy KB Swings

KB Rack Carry / O’head Grip Plate Carry

Finish with Trap Bar Deadlifts 3 x 3 . then foam roller and stretching

4/20/23 THURSDAY. SPEED-WORK at your local track. You ran your 5K time trial last week; this week more shorter interval reps emphasis. After the mile warm-up, drills, 6 x 30 meter pick-ups. TWO Rounds of:

2 x 150 (50)

2 x 300 (100)…start the 300’s from S/F line and run 100 meters past 200 mark to last straight-away; jog 100 easy

3 x 400 ( on 2′ or 2:30, or 3′)

4/22/23 SATURDAY. HR/XT/SWINGS/SPRINTS/LOADED CARRIES/TRAP BAR DEADLIFTS. NO Workout this Saturday!….We should all be doing better next week.