Hi Folks,

Quite a last few days the last four days between our Tam High School 60th Reunion weekend and cycling the Asti Tour de Vine through the vineyards near Cloverdale and the Dry Creek wine growing region. This year’s morning light was especially beautiful on the vineyards with the morning sun on vines. It’s always an enjoyable cycling course and lunch after the ride. It’s just sad that the Asti Winery has been purchased by, I think, Gallo; the organizers could no longer host the ride and lunch. This year it was held at the Citrus Fairgrounds grounds in Cloverdale.

I’m going to schedule our next – and last social gathering for our workout group members, friends, Tamalpa Runners for Sunday, 10/19/25, at OUNCES OUTDOORS, from 4 pm – 6:30 pm ( across from Kolhs on the west side of Northgate Shopping Center. I learned the Center is not renewing their lease because the Northgate Shopping Center property will be undergoing a complete reconstruction in the near future. This will be our final get together there.

DEADLIFT Tips below.

10/14/25 TUESDAY. TEMPO workout with tempo pieces run at 10K to 15K effort level to acclimate the body to the sustained effort one experiences during a race. After the warm-up mile run:

8′ tempo (1′ easy run) – 8′ tempo (1′ easy run) – 8′ tempo -then run to finish of workout.

10/15 25 WEDNESDAY: STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s Gym. You’ll be on your own this Wednesday as Sandy and i have Tue/Wed grandparent duty. This means be extra careful to avoid injuries while doing the KB Swings and deadlifts. Warren won’t return until the 16th..

HIP BRIDGES with 25# SLAM BALL and 25 VEST

Alt R/L Leg Lifts / X7 R/L SEATED Half 90-90’s.

DB Step-Ups

Right, DB 1-ARM ROWS x 8

Left, DB 1-ARM ROWS x 8

WIPERS.

Res. Ban STRAIGHT ARM PULDOWNS

Keeling R/L HIP LIFTS onto Red Plates

Alt STANDING R/L KB PRESSES

DEFICIT KB SUMO DEADLIFTS

Weighted Bar 21’s / DB R/L HAMMER CURLS

GRIP PPLATE O’HEAD MARCHES

FARMER CARRY / RACK CARRY

*Finish with Deadlifts

• DEADLIFT TIPS to review before diving into them:
• Wear flat shoes, i.e., close to zero drop
• Feet hip width
• Barbell in line over mid-foot
• Brace ribcage to pelvis
• Open knees to outside and set firmly
• Grab BB in line outside of pelvis
• Keep relaxed long arms, but avoid “play” in them, i.e., fully lengthened out
• Roll shoulders back and down to set your lats
• Crown of head towards ceiling
• Armpits to pelvis
• Think pushing through the feet, more than pulling with arms
• Knees locked, quads flexed and hips push through, but don’t lean backwards

10/16/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups.

A gp: 2 x 100 (200) – 1 x 200 (200)- 10 X 400 (on 2′ or 2:15) …first 4 reps at 5K GP, then pick it up.

B gp: 2 x 150 (50). 8 x 400 (on2:30 or 3′)…..i.e. you run the 400 , keep the watch going; then stay at start/finish area jogging in place until the watch reaches 2:30 or 3′ depending on your pace for 5K so that you get about a 45″ rest before taking off on the next 400.

10/18/25 SATURDAY. HR/XT/MOBILITY/SWINGS/SPRINTS/LOADED CARRIES/DEADLIFTS. 9 AM in Lot “C” of the Olivet Seminary College, 201 Seminary Drive, Strawberry/Mill Valley area. I will be there about 8:40 to open the chain gate so you can park and warm-up.

Joining in so far: Andy, Paula, Denise, Zahra, Karen, Teresa

I’ll likely be getting our new participants caught up with the KB lifts and mobility exercises.

Hi Folks,

Latest news is that in November there will be no more OUNCES OUTDOORS to go to for our socializing spot because they can’t renew their lease: Northgate Shopping Center is going to be torn down and probably converted to housing . I’ll try to get in a last October gathering date.

There will be no SAT HR/XT this week (10/11/25 because we will be riding the ASTI TOUR DE VINE in the Cloverdale area and Dry Creek Wine growing region..

10/7/25 TUESDAY. TEMPO run over paved or smooth dirt terrain at 10K race pace effort.

15′ of steady tempo after warm-up mile (2′ easy) – 6′ tempo , then run to finish.

10/8/25. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 AM at Warren’s gym.

Slam Ball Hip Bridges plus weighted vest

Prone Alt Right/L DB Arm Lifts onto pad ahead

Alt R/L Straight Leg Lifts over Orange Roller/ R/L x7 Seated Half 90-90’s

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Res. Band Straight Arm Pullowns

R/L KB Standing Presses

Standing Right Fire Hydrants / Standing Left Fire Hyudrants

21’s / DB Hammer Curls

DB/KB One – Arm Marches

Farmer Carry / Rack Carry

10/9/25 THURSDAY . SPEED-WORK at your local track. After the warm-up mile do your skips ( to warm up Achilles and calf muscles), butt kicks (hamstrings), and the 6 x 30 meter quick cadence pick-ups to get the motor learning going for “fast feet”..

A gp) 4 x 200 (200) at mile speed – 4 x 400 (on 2′ or 2:15) at under 5K pace – 1 x 1000 (200) at 5K pace.

B gp) 4 x 200 (200) – 4 x 400 (on 2:30 or 3′) – 1 x 600 (200)

10/11/25 SATURDAY. There will be NO workout this day because a number of the group will be riding the Asti Tour de Vine near Cloverdale at Asti Winery, followed by lunch on the grounds.

Hi folks,

Another full week of training and learning new mobility exercises and strength lifts.

WSJ article on Sister Marion Irvine , “Running Nun” is now out. If you are not on FB you can Google it and it will come up for you to read.

Update on 10/4/25 Sat HR/XT workout : it is a go so we’ll see you there!

Sandy and I have been riding sections of the SMART bike path from Petaluma SMART Station to Santa Rosa , and then the Santa Rosa Greenway Creek Trail– and it looks to be almost complete with a few short sections we need to cycle along a shared road/bike lane. We’ll have to take members from our workout group and show you all the route, now that we’ve found where we’ve gone off-course! It’s basically .5M from Petaluma station to start of the bike trail coming off Lakeview street. It’s 5M to Penngrove SMART Station. Note that there is a large market next to the Penngrove Station with deli, coffee sections and seating with tables outside. This seems to be the popular stop for cyclists from Santa Rosa, and Petaluma. Sectional maps you can download from the SMART path site.

World War II touching tribute: “In the town of Margraten, Netherlands is a 65 acre cemetery where 8,301 gravers of American soldiers who died liberating the Netherlands from the Germans. The land was gifted to the US after the war. Each of the American graves is adopted by a local family in the Netherlands as their own, and there is a waiting list to adopt a grave if a vacancy arises. Currently there is a 300 person waiting list to adopt one.” I’ve visited a number of war cemeteries in the Netherlands, but this one I will go to the next time Sandy and I visit family there again.

9/30/25 TUESDAY. TEMPO on dirt or paved terrain and a fast course. After the warm-up mile you’ll run two tempo pieces at 10K race pace with short jog interval between. Hold that steady no-break effort for the time periods.

10′ tempo (2′ easy jog) – 10′ tempo.

10/1/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB SWINGS/ KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in the warm-up mobility routine, 50 Swings prior to Circuit .

25# Slam Ball + weighted vest Hip Bridges

Left KB Kneeling Windmills

Right KB Kneeling Windmills

X5 R/L DB 1- Rows bracing on step-up box

Wipers

L/R Kneeling Hip Lifts to red plates

DBL KB Swing Clean to Rack; R/L Press x 1. Repeat

DB or KB Russian Twists

Deficit KB Sumo Deadlifts

Weighted Bar 21’s

X5 R/L Med Ball throws to Kees

KB Waiters Carry/ Farmer Carry

Finisher: 3-4 x 34- reps Deadlifts or Trap Bar Deadlifts…( ask me how to activate the lats with resistance band exercise. )

LEG STRENGTH a few of the best exercises to develop those legs and butt muscles:

Barbell Front Squat or DBL KB Front Squat – Bulgarian Squats R/L for unilateral leg development – Trap Bar Deadlift – Leg Press. It’s imperative to build and keep strong legs for during later years, back health, and sports.

10/2/25 THURSDAY. SPEED-WORK at your local track. Run mile warm-up, skips, high knees, butt-kicks, 6 x 30 meter pick-ups. Ask me about the all in one “Spiderman” stretch for quick mobility warm-up.

A gp: 2 x 100 (100) stride – outs, then: 4 rounds of: ( 600 (200) -400 (on 2′) – 200 (200))

B gp: 2 x 100 (100) strid-outs, then: 3 rounds of: ( (600 (200) – 400 (on 2:30 or 3′) – 200 (200))

As always, a short cool down run after the workout followed with stretching while legs are warm.

10/4/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SPRINTS/SWINGS/ DEADLIFTS. ( I will be there tomorrow with a bit less heavy equipmant) See you there!

9 AM Drive yup to Lot “C” of the Seminary College ( 201 Seminary Drive, Strawberry /Mill Valley area)…Weather looks to be warming up; LMK if you are coming by TH night.

Joining in so far are: Karen, Denise, Gina, Zahra, Shirley,

not joining in: Tom & Elizabeth, Kevin, Andy, Paula , Judi won’t be at workout on Saturday.

Hi Folks,

UPDATE on SAT HR/XT session: it is CANCELLED at the Seminary College; See you on 10/4/25.

It’s been a very busy emotional four days from Friday-Monday with Sister Marion Irvine’s Memorial/Eulogy and going to the burial. I’ll be updating the post. There will be Wednesday Strength/ Mobility Circuit, track on Thursday and Saturday HR/XT session.

Upcoming events:

I think Robert returns home on 9/23 after caring for his son several months back East after his surgery. It will be good to have him join us for the workouts and bike rides

A number of us will be cycling the charity ride, Asti Tour de Vine on 10/11, in the Cloverdale, Russian River Wine Growing Region with options for 20M, 50Km, 100Km, or 100 miles followed by a sit down lunch at the Asti Winery. Always a special event. This event usually fills, but you can check to see if they have entries available.

Our own fabulous artist, Jill Nickels, will hold Open House for the opening of her new 1400 square foot art gallery during November, 14-16 located in the ICB Art Building, Sausalito. Times to tbd.

9/24/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. This time start your mobility warm-up routine and your 50 KB Swings.

Deficit KB Sumo Deadlift or (DL Hold 15″)

Seated Knee Tuck R/L Lef Lifts / Kneeling R/L X6 Fwd Hip Circles

R/L DB Step-Ups / 10″ R/L Piriformis Hip Stretch on High Box

Incline Push-Ups

Slam Ball + Weight Vest Hip Bridges

Wipers

Heavy KB or DB “Dead Stop” Gorilla Rows

Alt DB or KB ” Russian Twists”

Landmine R/L X 6 Fwd Stance Shoulder Presses

Wt Bar 21’s / DB R/L Hammer Curls

R/L 1-arm KB Swings / Res Band “Crab Walks”

Farmer Carry / Rack Carry

Finisher: 3-4 sets of 3-4 reps Deadlifts

9/25/25 THURSDAY. SPEED-WORK. At your local track; some of our group use the COM track at 8 AM. After the warm-up mile, get in your skips, butt-kicks, high knees and 6 x 30 meter pick-ups. Run the 200’s at mile pace, the rest at 5K pace.

A gp. Two Rounds: ( 2 x 200 (200) – 1000 (200) -600 (200))

B gp: Two Rounds: ( 2 x 150 (50) – 600 (200) – 400 (200))

Cool down jog 2 laps, stretch.

9/27/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/KB LIFTS/SWINGS/LOADED CARRIES/DEADLIFTS. 9 AM. Workout at the Seminary is cancelled due to so many out of town; we’ll see you on Sat. 10/4/25!

Hi Folks,

Wow, busy week ahead for me with daughter coming in on Saturday so she can attend Sister Marion Irvine’s tribute and Mass on 9/21; plus my son’s family. It will at 2:30 PM in Conlan Hall in the Athletic complex of Dominican University (1475 Grand Ave). When you come to the Stop sign next to the complex, you can turn into the parking lot there. If you can make it, join us to honor the memory of this remarkable woman. BTW the Dominican Sisters have their own FB site! note time change from 2 PM.

9/16/25. TUESDAY. TEMPO run pieces with short rest intervals. After the warm-up mile, you’ll up the pace to 10k race pace, i.e., a high aerobic pace, but controlled effort to acclimate to sustained running effort which builds your Threshold Pace.

10′ Tempo (1.5′ easy) – 10′ tempo, then easy run to finish of workout.

9/17/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. after shoulder and leg warm-up, 50 KB Swings followed by two rounds of the Circuit. Finish with 3-4 x 3 reps Deadlifts

Deficit KB Sumo Deadlifts

Elbow Plank R/L Fwd/Back DB Drage/ Right side Lying Band Hip Circles

X6 R/L Straight Leg Lefts over KB / Left Side Lying Band Hip Circles

Incline Push-Ups

Slam Ball Hip Bridges plus weighted Vest

Wipers

R/L DB or KB Gorilla Rows

X5 R/L Supported Elevated KB or DB Reverse Lunge to Deadlift

X5 R/L Half Kneeling KB Presses

Weighted Bar 21’s / DB Hammer Curls

KB Standing Around the World Clockwise and Counter clockwise.

Farmer Carry / Rack Carry.

Finisher: 3 x 3-4 reps Deadlifts or Trap Bar Deadlfits

9/18/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, skips, butt-kicks, 6 x 30 meter quick step pick-ups: 2 x 100 (100):

A gp: 5-6 rounds of: ((600 (200) @ 5k pace – (200 (200))

B gp: 4-5 rounds of: ((600 (200) – 200 (200))

9/20/25 SATURDAY. HR/XT/MOBILITY/STRENGTH/SPRINTS/LOADED CARRIES. 9 AM in Lot “C” of the Seminary College ( 201 Seminary Dr, MV/Strawberry area). I’ll arrive about 8:40 AM to open the chain gate so can park and get in your warm-up prior to the 9 AM start.

LMK if you will be joining in on the workout by tonight (TH)…all good, we have enough people!

Waling Lunges across parking lot / X3 R/L Foot to Hand Stretch

Sprint – 1/2 “B”

X7 R/L Straight leg lifts over KB / X6 R/L DB Single Leg Deadlifts

3 x Short

X8 DB Plank Drag / X5 R/L Sitting Hip Hurdles

Short – 1/2 “A”

X6 R/L Clean & Presses / X 12 DGB Situp and Reach.

3 x Sprint

Loaded Carries ,benefits give more benefits than what a number of fitness enthusiasts might have thought at first glance. Walking with two heavy dumbbells or kettlebells builds time under tension ( TUT),a strong core, grip strength, leg strength, traps, hip stability, and fitness – with little risk of injury. The Carries are a good way for beginners to begin their weight training program and acclimate their bodies to overload . It’s also a good to build bone strength or to slow down and even reverse osteoporosis.

Other loaded Carries are Rack Carry, Waiter’s Carry and Suitcase Carry. The eventual goal is to carry half your bodyweight in each hand.

Hi Folks,

9/12/25, Friday update: NO Sat HR/XT for 9/13/25! Next time.

Sunday, Sept. 14: Our social gathering for Tamalpa Runners, workout groups, and to honor SISTER MARION IRVINE who passed away on Saturday, August 30th. It is a good idea for us to get together and revisit friends we haven’t seen for a period of time.

9/9/25 TUESDAY. TEMPO run pieces with short recovery jogs. After the warm-up mile, pick up the tempo pieces to 10K -15K race pace effort over dirt or paved terrain,

12′ tempo (1:30 easy) – 6′ tempo (1′) – 5′ tempo , then run to finish easy.

9/10/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in your mobility exercises prior to KB swings and the Circuit.

R/L 1-Arm KB Deficit Sumo Deadlifts

Hip Bridge DB Pullovers / Left Side Lying Res. Band Hip Circles

Elbow Plank with R/L Fwd/back DB Drage/ Right side Lying Band Hip Circles

Incline Push-Ups

Slam Ball Hip + 25# Vest Hip Bridges

Wipers

Res. Band “Face Pulls” x 7

Grip Plate Clean & Press

Heavy R/L DB KB Gorilla Rows

Weighted 21’s / DB Hammer Curls

X6 R/L Kneeling DB Wood-chops

Farmer Carry / Rack Carry

Finisher: 3-4 x 3-4 reps Deadlifts 30 meter quick step pick-ups, high knee skips, butt kicks :

9/11/25 THURSDAY. SPEED-WORK on your local track; COM in Kentfield for our locals. Some of the group meet at 8 am in dirt lot, do warm-up run, then on the track:6 x 30 meter pick-ups, skips, butt-kicks, then 2 x 100 (100)

A gp: the sub 6:30 pace group: 2 x 200 (200) – 2 x 400 (on 2′ or 2 :15) – 1 x 600 (200) at 5K pace – 2 x 800 (200) – 1 x 1000 then easy 400 jog recovery.

B gp: 2 x 150 (50) 2 x 200 (200 – 5 x 400 (on 2:15, 2:30 or 3′) .

9/13//25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. Workout is CANCELLED for this day; too many people away this weekend. We’ll likely have it next Saturday (9/20) and a couple of new people will join in.

Hi Folks,

I’m late getting this week’s workouts on the blog: had problems with user names and passwords! I will updating each day this week

One of our more famous Tamalpan and nationally ranked Women’s runner, SISTER MARION IRVINE passed away last Saturday at the age of 95 1/2 at the Dominican Convent’s care facility. in San Rafael. (more to come)

Tribute to Sister Marion Irvine: There will be a Mass, tribute and reception on Sept. 21st, 2 PM in the Athletic complex of Dominican University’s Conlan Center (1475 Grand Av, San Rafael). There will be a reception after. This makes it possible for so many to attend from the running community, Social Justice, family, the academic community, and the many friends she has made along the way.

This last month, our Tamalpa running Club celebrated its 50th anniversary and was featured in an article in the IJ newspaper (9/1/25). Allie Kegley, one or our younger and enthusiastic members wrote up the piece commemorating the milestone

Mark the Sunday, 9/1/4/25 date in your calendar for the next Tamalpa and Kees’s workout group members for a social at OUNCES OUTDOORS from 4:30-about 7 pm.( located on west side of Northgate Mall across from Kohl’s; there is plenty of parking around the mall complex.. We are scheduling these monthly gatherings to keep in touch with your running and workout member friends . I will be bringing photos, articles on Sister Marion’s remarkable running accomplishments and all that she did in other fields.

9/2/25 TUESDAY. TEMPO run pieces for those who did not race yesterday ( Labor Day). After the warm-up mile you will run the tempo pieces at 10K race pace, i.e., controlled but high aerobic effort. If you raced on Labor Day, do an easy short recovery run.

10′ tempo (1:30 easy run) – 10′ tempo, then run to finish of workout.

9/3/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Immediately upon arriving get in shoulder and hip mobility exercises , your 50 KB swings prior to the Circuit.

KB Sumo Deadlifts

Left Bird Dogs / Left Backward Hip Circles

Right, Bird Dogs / Right Backward Hip Circles

Incline Push-Ups

Slam Ball Hip Bridge + Weighted Vest

Modified Wipers with Bent Knees to Bar

Heavy DBL DB or KB “Gorilla Rows”

Resistance Band Lying “I – Y – T’s on R/L sides

Landmine X 5 R/L Fwd Stance Shoulder Presses

Weighted Bar “21’s” / DBL DB “Hammer Curls”

KB Figure 8’s

Farmer Carry / Rack Carry

Finisher: 3 -4 sets of 3-4 reps Deadlifts

9/4/25 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, Skips for dynamic warm-up, butt kicks, and 6 x 30 meter pick-ups.

A gp: 2 x 100 (100), 6 X 800 (200) at 5K goal pace.

B gp: 2 x 150 (50), 2 x 400 (200), 3 x 800 (200) at 5K pace.

9/6/25. SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/SWINGS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College, 201 Seminary Drive.

LMK if you are joining in by noon Friday: So far, AJ, Tom, Elizabeth, Kevin, Judi, Teresa, Andy, Paula

Hi Folks,

We are back from vacation, much driving, family visit, a good amount of cycling on the Bitterroot Trail (Missoula), Trail de Coeur d’Alene and Centennial Trail (Idaho), the ascent up Mt. Bachelor. We get enjoyment learning new routes and also are seeing more safe bike routes being built around the country. I learned that our newly designated 320 mile Great Redwood Trail which runs from Larkspur Landing to Humboldt Bay, now has about a 10 mile section paved in the Arcata area. It will take years for this gravel and paved bike path to be put in place, but the building of this new route is underway. It will go along the Eel River through Avenue of the Giants area.

This Saturday I will NOT hold the HR/XT/LOADED CARRIES workout because a group of us will be riding in the DRY CREEK vineyard area of Santa Rosa and Healdsburg in the TOUR DE FUZZ. The following Saturday is LABOR DAY WEEKEND and will end the Summer vacation season; it’s likely I won’t hold the workout (unless I hear from you and that we have at least 6 attending the session.

8/26/25 TUESDAY. TEMPO run pieces run at 10K-15K race pace effort with short breaks in between. Run these over flat to undulating terrain on dirt or pavement. After the mile warm-up:

6′ Tempo (1′ easy jog) – 8′ Tempo (1′ easy) – 7′ Tempo and run to finish.

8/27/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/DEADLIFTS. 8 AM at Warren’s Gym.

Wide Stance KB Sumo Deadlifts / Wide Stance Single DB Squats

R/L Bird Dogs / R/L Seated Leg Lifts Over KB

Push-Up DB R/L Alternate Rotate & Reach / Hip Bridge & DB Pullover

Incline Push-Up

Ex Ball “Stir The Pot” / Ex Ball Transfer

1-Arm R/L KB O’Head Step-Overs BB

X 8 R/L DB Gorilla Rows”

R/L Kneeling Hip Lifts to Stand-Up

Alt KB R/L Clean & Press

Weighted PlankWt Bar 21’s / R/L DB Alt Hammer Curls

X 8 1-arm KB Swings

Farmer Carry / Rack Carry

Finisher: 3 x3-4 Deadlifts

8/28/25 THURSDAY. SPEED-WORK at your local track.After the mile warm-up, skips, butt kicks, 6 x 30 meters., 2 x 150 (50)

A gp: 4 rounds of: (600 (200) – 400 (200) – 200 (200))

B gp: 3 rounds: ( 600 (200) – 400 (200) – 200 (200))

8/30/25 SATURDAY…..NO hill repeats due to cycling Tour de Fuzz.

Hi Folks,

Just arrived home after a long drive home from Shasta and Trinity area…. Want to post the SPEED-WORK for Thursday .

50th TAMALPA CELEBRATION will take place at Mcnear’s Beach from 4-7 SATURDAY, 8/23/25. Yes, it was 50 years ago that I started the Marin club with a handful of enthusiastic runners! Join us!

8/21/25 THURSDAY. SPEED-WORK....”A” group workout for those NOT running Double Dipsea; “B” workout is shorter because DD is on Saturday.

“A” group: 8-10 x 400 (on 90″, 1:45, or 2′ depending on your pace). Your goal is to hit the 400’s within 1-2 ” accuracy.

“B” group: taper group: 4-6 x 400 (200) allow for good recovery, make it a short crisp workout and take Friday off. Good luck on Saturday’s Double Dipsea!

8/23/25. SATIURDAY. . No SATURDAY workout, but come to the 50th celebration of TAMALPA RUNNERS At McNears Beach , from 4-7 pm! It is difficult to believe that I started the club 50 years ago with a group of runners here in Marin.

Hi all,

Still out on vacation this week with cycling on the Trail de Coeur d’Alene in Adaho near Lake Coeur d’Alenes. Pictures to come. I will be posting the Thursday track workout. There will be no Saturday HR//XT session this week.

8/14/25 THURSDAY. SPEED-WORK at your local track. We continue to working up to a good 5K time trial (12.5 laps on the track) for a test of fitness and proper pacing. After the warm-up run, 6 x 30 meter pick-ups:

3 rounds of: ((600 (200) – 400 (200) – 200 (200))…..run the 600’s and 400’s at 5k pace; 200’s at mile pace. Gives you 9 laps of speed-work; almost at 12 laps for the 3 miles. The goal is to hit the pacing correctly for each length interval – and that by the end of this workout you could have likely finished one more round with good pace.

WORKOUTS at home can be kept simple:

1. One or two KB FRONT SQUATS x 5 – INCLINE PUSH-UPS X 5-10 reps leaning on kitchen sink, or on two bricks, or on two DB’s – x 5-10 – ALT R/L KB or DB “GORILLA ROWS” x 8 (let the KB/DB stop on the ground with each rep); 45′ PLANK. . Do 2-4 rounds.

2. CV and STRENGTH WORKER with NON-STOP SEQUENCE: HALOS warm-up for shoulders; X5 Goblet Squat. Do 10-15 KB SWINGS followed immediately by DOUBLE KB/DB “FARMER WALK for 1 minute – X10 KB SWINGS followed by 1′ KB RACK CARRY – X 10-15 KB SWINGS followed immediately by 1′ LEFT ARM WAITERS CARRY ( Switch to RIGHT ARM after 30”).. Take a good two minutes recovery before repeating cycle.

3. After your shoulders and hips warm-up: Simple doing KB CLEAN & PRESSES is a very complete stand alone workout – done in this pattern: (1,2,3) that is 1 C/P on right then left arm; 2 C/P on right, then left arm; X3 C/P on right, then left arm. You build strength never going over 3 reps at any one time, but still complete total volume.