Week of 3/7/22: Workouts this week, results, Daylight Savings on Sat night…

Hi folks,

Results: Last weekend the very popular Way Too Cool 50K took place with over 500 finishers completing the 31 miler near the town of Cool, CA. It’s been run some 32 years now and is a fixture on the ultra running circuit. JUDI SHAFFER, 62, of our workout group took 8th in her division with a 7:37:20; instead of full work day, she got in a long run! Way to do it, Judi!

TOKYO INT MARATHON last weekend. Eliud Kipchoge put it all on the line again to win another Major (Berlin in September) against a very tough field of elite runners with a 2:02:40! The 10K in 28:37; half marathon in 61:03 and a 14:25 split from 25K to 30K. I’m so impressed that he develops a training program that executes a winning performance on the day it counts! Three ran under 2:05:00, 10 < 2:08:00, 22 < 2:09:00, 27 < 2:10:00, 33 < 2:11:00 (that’s 5 minute pace!), 50< under 2:15:00.

Women’s division was won in 2:16;02 by BRIGID KOSGEI the WR holder that she set at Chicago Marathon with a 2:14 plus. Five women under 2:20:00, 13 < 2:30:00, and 20 under 2:40:00! amazing depth!

3/8/22 TUESDAY. TEMPO run. After the warm-up mile, pick up the pace to threshold effort and do: 12′ tempo (4′ easy) – 8′ tempo (3′ easy) – 4′ tempo; then continue with a run to the finish. Your concentrating on very steady pace that’s at an effort of “comfortably stressed”,high aerobic, but controlled effort; all out effort is reserved for race day. Here we’re acclimating your body to no rest long intervals so when it comes time to race it’s not a shock to your system.

3/9/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 am start at Warren’s. After the warm-up routine with ROM and mobility exercises we’ll do the Circuit with 35″ exercising followed by 25″ moving to the next station and rest.

One-Arm KB O’Head Squats (left arm, second round right arm)

Thread the Needle

DB R/L Step – Ups

Incline Push-Ups

Alt R/L Leg V-Ups

“Thick Grip” BB Romanian Deadlifts/ “Thick Grip” BB Bent Rows

Left KB Clean & Press

Right KB Clean & Press

Hand to Hand Swings

BB Farmer Carry / Bottom-Up Carry

Bonus “Row To Hell” on a row machine: Row 500 meters for time (rest the same time it took you to row the 500); then row 400 with same rest time it took to row the 400; then 300 with same pattern, then 200 and finally 100 meters. A demanding all-out effort, i.e., total work capacity that requites legs, arms and back at the same time. Alternative is with a partner using the “I go, you go,” format where you row as your partner rows. Great format also for alternating KB Swings!

2000 meter Row for time. This is the Olympic rowing distance and all-out test of muscular endurance and cardiovascular capacity. Every February they hold the international competition (CRASH B Sprints) at one of the Eastern seaboard colleges; line up about 100 rowing machines. A time of 7 minutes is super, 8 minutes excellent, 9 plus is the time I did, and boy, my legs were jello trying to stand up after I finished! Give it trial run. “Erging” i.e., rowing on a rowing machine builds all-around fitness and provides a no impact exercise for those dealing with knee issues, shin splints, plantar fasciitis and more.

3/10/22 THURSDAY. SPEED-WORK at a track. A bit different today so you build some leg turnover and fitness. After the warm-up mile or so, 4-6 x 30 meters, skips, butt-kicks:

12 x 200 (200), but at one of three levels:

A gp ( sub 6′ pace runners) < 40″; B gp (sub 7′ ) 50″; C gp (sub 9′ pace) < 60″. You can run fewer reps to 8, 9, or 10 reps of 200; depends on your base.

Bonus workout with a Strength and Aerobic challenge: For beginners do a 1 x Deadlift with 20# over body weight followed by a 1 Mile Fast Run on the same day. The more extreme version is a 500# Deadlift followed by a 5 minute mile ( helps to be young when tackling this one).

3/12/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ Swings, Trap Bar Deadlifts. 8 am in Lot C of Seminary College parking lot off Seminary Drive in Strawberry/ Mill Valley. Arrive early to get in a short run and warm-up routine.

Week of 2/28/22: Workouts this week; bike ride on 3/6/22; on 3/19/22 Kettlebell 101 Clinic,

HI Folks,

There will be bits of rain/drizzle (not a “storm”) this week, but Saturday HR/XT should be okay as we begin March. BTW next year, during Nov, Dec, Jan, Feb; I may shift our starting time to 8:30 to avoid most of the darkness during the early morning drive to the workout. Note, that this month we switch to Daylight Savings time on March 13th.

3/5/22 NOR CAL JOHN C MEMORIAL 10 Mile race in Redding. 8 am at 2150 Bento Drive. A fast 10 miler and serves as a PA/USATF Championship race.

3/5/22 is the WAY TOO COOL 50K at Cool, CA (near Auburn). Good luck to Judi and others who are tackling this popular ultra run.

3/6/22 Sunday some of us are going on an informal bike ride from Yountville’s little park at the north end of town (starting 8:30 am or earlier for others) to take advantage of cycling on the Silverado Trail because it’s the one day of the year, that there will be NO CAR TRAFFIC from 7 am – noon due to the running of the Napa Marathon.

This is about the best morning to ride Silverado Trail as runners make their way from Calistoga south to Vintage HS in Napa (Trancas exit); they will close it down from two lanes to one lane at half marathon split and also the starting point for the half marathon which is near Cobb Dam road that goes to Hennesey Reservoir. The Yountville Cross Over Rd is at the 18.25 mile point of the marathon; we’ll take it (2M from Yountville) and then ride in the northerly direction for several miles, then turn around and head in the southerly direction with the marathoners and turn -off Silverado Trail on the Oaknolle Ave (about mile 23 of the marathon) for about a mile and continue on Oaknolle Av to the signal light crossover at Hwy 29, get on the Vine Trail Bike Path for 4 miles of dedicated bike path back to Yountville. Officials will likely open Silverado to full traffic flow by noon with a “rolling opening” of Silverado from north to south.

We’ll grab lunch from either the Taco Food Truck or R& D Kitchen restaurant, both within a block of the Yountville Park.

3/19/22 SATURDAY. KETTLEBELL CLASS KB 101. 8-12 at Oakland’s Most Powerful Gym at 2022 Montana St, Oakland for novices and those looking for more detailed instruction on the Swing, Get Up and Goblet Squat and more. Analisa Naldi, Carlos and Melissa are top certified instructors whom I enjoyed meeting two years ago for an all day clinic ( I think this 4 hour session is enough!); it’s fun to see how different instructors approach teaching the various movements. But, don’t delay because as of yesterday there were only seven slots left for the morning class. However, you sign up for the afternoon Kettlebell Class KB 201 from 1-5 pm. It helps if you are familiar with the Swing, Get Up, Goblet Squat; they will add instruction for the Press and more. Can find the clinic on STRONGFIRST.com web site and find the 3/19/22 class.

3/1/22 TUESDAY. TEMPO. After your warm-up mile or so you’ll acclimate to race pace effort with 3 x 8′ tempo – (4′ easy) between each tempo push. A bit similar to 3 x 1 mile.

3/l2/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT this week. 8:15 am at Warren’s gym. We’ll continue with the ten station Circuit that we go through twice, then do the finisher with Trap Bar Deadlifts.

Deficit KB Sumo Deadlifts / BB Overhead Squats

“Thread the Needle” right/left sides / Wide side split stance for groin / hamstring stretch

Inverted Row ( a good exercise for building pull-up strength)

V-Sit Over KB Rotations (this ab exercise is followed by another ab exercise – Wipers.

BB Wipers – working up to using 95# BB weight for women/ 135# for men.

Left, KB Clean & Press

Right, KB Clean & Press

Weighted Plank

2 x 5 heavy KB Swings ( we must get our group to using a heavier KB for general swings.)

KB Rack Carry / KB Bottom-Up Carry.

Finish with Trap Bar Deadlifts and extra reps of Wipers.

3/3/22 THURSDAY. SPEED-WORK at track. After warm-up mile, 6 x 30 meter pick-ups, 2 x 100 (100), do two rounds of “1000 meter breakdown”

1000 (200) at 10K race pace – 600 at 5K pace, (200) – 400 at under 5K pace (200) – 200 at mile pace (200)

3/5/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ DEADLIFTS. 8 am ( should be only chance for minimal drizzle, but should be clear as morning progresses). Meet in Lot C at Seminary College in Strawberry/Mill Valley area. Arrive early to get in your warm-up run or calisthenics, and the Warm-Up routine on the white board. The workout consists of exercise stations, hill repeats, sprints, loaded carries , KB Swings and Trap Bar Deadlifts.

Showing up are:

OLYMPIAN RYAN HALL Just Shared His ‘Chop Wood, Carry Water’ Feat of Strength” story.

Olympian RYAN HALL, American record holder for the half marathon (59:43) and marathon (2:04:58) husband of SARA HALL, has transformed his 5’10”, 130 pound runner’s frame into a 190 pound muscular physique. He made the dramatic change because the years of high mileage left him totally depleted, reduced in spirit and enthusiasm and unhealthy.

He then took on his latest challenge: Chop a cord of wood (a stack 4′ wide, 4′ high, 8′ long), then run two large empty water chugs 6.3 miles down to the bottom of the Grand Canyon; fill them each with 62 lbs of water and carry them both Farmer Carry style 6.3 miles back up to the top. He began the wood chopping at 6:30 am; the trek down and up the Grand Canyon took until about 9:30 in the evening to complete the challenge. He said it was the most difficult task he has ever done….(can see the YouTube video online). Makes our Saturday Hill Repeats and Farmer Carry seem quite tame) …

Week of 2/21/22: Workouts For Tu/Wed/Th/Saturday.

Hi Folks,

2/22/22 TEMPO. Threshold training practice and acclimating your CV system to steady high aerobic effort – but at controlled effort at about 10K race pace (if the tempo was 8-10 miles it would be at marathon GP). After warm-up run:

3′ Tempo to get it started (1′ easy running) – 5′ T (2′ easy) – 7′ T (3′ easy) – 5′ T (2′ easy) – 3′ T and continue to finish. These sessions are at “comfortably stressed” pace; get used to holding a steady hard pace: pays off on race day.

2/23/22 WEDNESDAY. 8:15 am at Warren’s.STRENGTH TRAINING CIRCUIT and Trap Bar Deadlifts 3 x3 finisher. Circuit is 35″ of the exercise / 25″ to move to next station plus partial recovery.

PS.. Alyce will make her appearance !

  1. Deficit Trap Bar DL / on second round of circuit: BB or PVC pipe O’Head Squats
  2. Thread the Needle / Wide Stance R/L leg hamstring stretch
  3. Incline Push-Up / Inverted Row
  4. DGB Sit-up & Reach
  5. Wipers
  6. DBL KB Swings to Front Squat (start each rep from dead start)
  7. R/L KB Presses
  8. Weighted Plank
  9. Hand to Hand Swings
  10. KB Rack Carry / KB Farmer Carry

2/24/22 THURSDAY. SPEED-WORK on track. After the warm-up steady mile, 6 x 30 meter pick-ups and drills:

C gp: 8 x 400 (on 3′ including the 400 meter interval, or jog 200)..for 8:30- 9′ pace runners.

B gp: 10 x 400 ( on 2 1/2′ or 3′ for 8- sub 9′ pace runners)

A gp: 12 x 400 (on 2′ if running sub 90 second 400’s)

2/26/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS finisher is Trap Bar Deadlifts. 8 am in LOT C at Seminary College off Seminary Drive in Strawberry / Mill Valley area. Arrive a bit earlier for run warm-up or calisthenic /mobility warm-up. LMK if you will be attending.

Week of 2/14/22: Workouts, tips, Kettlebell Clinic 3/19/22, next ride 3/6/22

Hi Folks,

We had a delightful “Mustard Ride” with about fifteen members of the workout group on Sunday with perfect weather for cycling and enjoying what Napa Valley has to offer. Our ride began and finished in Yountville which provided ride distances from 12 – 25 miles or more: something for everyone. We had lunch and social time in Yountville Park after the ride; connecting with friends is so important.

We found one field of Mustard for the photo!

2/15/22 TUESDAY. TEMPO workout. Run the warm-up mile, add a few stride-outs; then go into an 8′ Tempo (4′ modest pace; not too slowly) – 6′ Tempo (3′ modest pace) – 4′ T @ 5K pace, then continue to the finish of your run.

2/16/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. We regularly include a hip hinge, squat, press and deadlift movements in the workout.

2/17/22 THURSDAY. SPEED-WORKOUT on a track. After a solid warm-up run, drills, and 6 x 30 meter stride-outs, complete THREE ROUNDS of:

(2 x 100 (100), 2 x 150 (50), 1 x 600 at 5K pace (200), 1 x 400 at sub 5K pace (200), 1 x 200 (200))

2/19/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College off Seminary Drive in Strawberry of Mill Valley. Drive up the entry road and park in Lot C, then proceed for a short warm-up run and/or exercise warm-up at the site. Weather should be good.

Next suggested ride because it’s the only morning of the year they close Silverado Trail to car traffic: the morning of the Napa Marathon!

3/6/22. SUNDAY. RIDE THE NAPA MARATHON course that morning (start by 8 am) while its car free! (the marathon starts at 7 am at the Calistoga end of the Silverado Trail, runs 22.5 miles south on Silverado and turns right on Oak Knoll Ave and makes its way to the finish at Vintage HS in Napa (Trancas exit).

Some of us will start from Yountville and ride north to tail end of the marathon field; turn around, cycle down Silverado passing and cheering on runners as we ride. You may choose to ride from the finish and head north to catch the leaders and more. The course is car free, but narrows down to one-lane for runners from the 13M point on; car traffic will open in northerly direction. Mostly car free until noon.

It’s just more relaxing and less noisy when the cars are off the road! Best day to get in a good ride; just have to ride early to take advantage of the closed Silverado Trail. I think they open all of Silverado Trail to car traffic by noon time.

Week of 2/7/22: Workouts this week plus cycling rides Friday at Rancho Nicasio, Napa on Sunday

Hi Folks,

Much activity this week! A reminder that the workouts I post for our group are set at a certain volume level because most of our group members are over 50 and they’re involved in other sports. So I try to balance out their bodies, maintain mobility, build strength and keep leg work at a modest level because they’re involved in running, cycling and triathlons. If you’re a younger strong athlete reading this blog looking at the detail in these workouts, you can readily increase the number of sets and reps. I have posted workouts for years without an access fee; if you use them simply give credit to the author and enjoy the routine!

I’m especially interested in having my group participants learn the solid basics so they feel comfortable going to a gym to complete a workout. I emphasize the swing, squat, trap bar deadlift, BB Deadlift, presses, Turkish Get Up and Loaded Carries. Strength training for women is key to build up muscle weight and maintain bone density as the body ages.

In addition to regular workouts this week we have two bike rides: one on Friday (2/11/22) 9 am from Rancho Nicasio (9am) to help celebrate Kevin’s 70th birthday during which the group can join in for any distance they are comfortable with riding. Kevin will be getting a warm-up 10 miles by cycling from home and meeting us at RN.

2/13/22 Sunday 9 am Yountville. Meet at little Yountville Park What I call our “Mustard Ride” which we did last year. A variety of people riding various distances from 12, 18, 25 or longer miles; one can easily ride most any distance you are comfortable with. Then it’s lunch with two options or more: the nearby famous Taco Food Truck, which makes excellent tacos and burritos and the R&D Kitchen restaurant with outdoor seating. R&D features a wonderful crispy chicken sandwich ( and other good options) along with good drinks. A beautiful ride because the mustard is in full bloom – for only a short time.

NOTE that on Sunday, March 6, 2022 is a very good day to ride the Silverado Trail because during the morning hours it will be closed to traffic : it’s the morning for the Napa Marathon that runs from Calistoga to Vintage HS in Napa. The marathon start is 7 am; I suggest arriving in Yountville by 8 am, take the Yountville Crossover and head north against the flow of runners. They narrow the road to one closed lane in the southerly direction at the half marathon split (just South of the Cobb dam turn-off)..by the time we reach the tail end of the runners, we turn around and take it South gradually overtaking more and more runners.

7/8/22 TUESDAY. TEMPO. After the warm-up mile or so you will run three tempo reps – each one a bit faster than the previous rep. 8′ Tempo (4′ easy) – 6′ T (3′ easy” – 4′ T then it’s run on towards the finish.

7/9/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT.

BB/PVC O’Squats (work on increasing the bar weight; we have 10#, #12, #18 bars)

L. Lunge Torso Rotations ( going for deep stance and good rotation)

R. Lunge Torso Rotations

Inverted Row / Alt one-leg Hip Thrusts

Wipers

Left Side Leg Raises ( if leg lifts are too difficult, do hip dips)

Right Side Leg Raises

R/L Standing KB Presses

Lateral Bar Dips

Hand to Hand KB Swings ( use light weight KB at first to get the movement down)

Farmer Carry / Rack Carry

2/10/22 THURSDAY. SPEED-WORK at a track. Warm-up mile, 6 x 30 meter pick-ups and drills.

2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 2’/2:30/3′ including the 400 time. on the 2′ for those sub 6′ pace runners; on the 2:30 for 7:30- 6:30 pace, and on the 3′ for those over 8′ pace), 1 x 600 (200), 2 x 400 (on 2’/2:30/3′), 2 x 200 (200), 2 x 150 (50). Jog 400 recovery and then, If up for it ,add 1 x 800 as a finisher at 5K pace, i.e. controlled race pace effort

2/11/22 FRIDAY. Kevin’s Birthday ride. 9 am from RN.

2/12/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES/ Deadlifts. 8 am. Seminary College in Strawberry/Mill Valley off Seminary Drive. Drive up entry road and park in Lot C. Arrive a bit earlier to get in a warm-up run.

2/13/22. Sunday. 9 am. Mustard Ride. Yountville park at north end of town.( see above)

Week of 1/31/22: Workouts for Tempo, Weight Training, Track, Sat HR/XT, and upcoming events

Hi Folks,

Here’s our plan for the week with key workouts and I’ll be adding bike rides and bike events for those interested in expanding their endurance base.

2/1/22 TUESDAY. TEMPO session. After warm-up mile or so run 6′ Tempo (2′ easy) – 8′ Tempo (3′ easy) – 6′ Tempo (2′ easy) – 5′ Tempo and continue run to finish.

2/2/22 WEDNESDAY. STRENGTH with CIRCUIT and Deadlifts after. 8:15 am at Madison Av Gym at Warren’s.

2/3/22 THURSDAY. SPEED-WORK at a track. After warm-up mile, drills, 6 x 30 meters you’ll run two rounds of:

1000 (200) at 10K GP – 600 (200) at 5K GP – 400 (200) at mile pace

2/5/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS. 8 am at Seminary College, off Seminary Drive; drive up entry road and park in Lot C. Allow time to get in your warm-up run or calisthenics, plus warm-up drill I have posted on a white board.

WORKOUTS AND UPCOMING RIDES AND CYCLING EVENTS

2/5/22 Saturday: SATURDAY HILL REPEATS/XT/LOADED CARRIES/SPRINTS (see above)

2/6/22 Sunday. KAISER PERMANENTE HALF MARATHON, GG Park….Large race that includes Panhandle, GG Park and Great Highway.

2/11/22 Friday. Kevin Porter’s 70th Birthday ride. He will start from home and get in about 20 miles by the time he gets to Point Reyes Station. Most of us will start from Rancho Nicasio (RN) about 9 am and ride the 10M to Point Reyes Station; from there we’ll either ride to Inverness or towards Marshall until Kevin reaches 35 miles. Our group can select a comfortable distance to ride with the group and then head back. I’ll head back to RN and grab a bite at the restaurant there.

2/13/22 Sunday. NAPA MUSTARD ride. Yountville. ( our own ride that we did last year) . 9 am. Meet in Yountville Park offering most any distance from 12, 18, 25 or more miles when we start from Yountville and meet at the little Yountville Park at north end of town. Don’t take the first exit into Yountville, but the one at the light after Hwy 29 becomes a two-lane road. (Madison Av). Go right at light, one block, left at Stop sign and you’ll see the small park a quarter mile away; we can park along its perimeter…You can put together most any length course from there to meet everyone’s needs.

After the ride there is a Food Truck (a very good one, I might add!) nearby or our traditional lunch also just a block away is R & D Kitchen restaurant with outdoor seating. They are noted for their unique fried chicken sandwich, pulled port or any items on their menu. ….Right next to R & D is the wide bike path that heads south to the Vine Trail which continues next to the Wine Train tracks all the way to Napa and eventually the master plan is to Vallejo (42 miles); going north you can ride to Calistoga along Hwy 29, then cut over to Silverado at Rutherford and via 128. Once on Silverado you can north or south for any mileage you desire and come back either on Yountville Crossover road or Oak Knoll Av to Vine trail and back.

3/6/22 Sunday. NAPA MARATHON 8 am meet at Yountille’s Park at north end of town; the marathon starts at 7 am in Calistoga on Silverado Trial and goes south to finish at Vintage HS in Napa. What is notable is that Silverado Trail is closed to traffic until about noon: so with the early marathon start, we can bike the course without the stress of car traffic. The half marathon begins at about half mile south of the turnoff for Lake Hennesey and Silverado is reduced to one lane for the runners.

Week of 1/24/22: Workouts, events

Hi Folks,

Hope you’re set for another good week of training: weather is going to be good! You have options with the Strength Training session posted for Wednesday. Always include at least X 1 R/L Turkish Get-Up three days per week. Our second strength and fitness workout is on Saturday ( see below). Here I include

1/25/22 TUESDAY. TEMPO workout. After the warm-up mile do 4 x 6′ at 5K pace with (3′ easy between each rep). Keep it at “comfortably stressed” pace and controlled high aerobic level. You can set your effort level by the breathing intensity once you’ve found your pace that you can do for repeat bouts.

1/26/22 WEDNESDAY. STRENGTH TRAINING and SHORT WORKOUT. 8:15 start at Warren’s “Madison Av Gym”. Trap Bar and BB Deadlifts after the Circuit.

Deficit Trap Bar Squats x 6 / BB Overhead Squats x 6

R/L Thread the Needle

Incline Push-ups / Inverted Row

R/L Foot to Hand Placement

BB Wipers (gradually increase weight on BB)

DBL KB Swing Cleans x 6

R/L KB Presses

Weighted Plank

Swings x 15

KB Rack Carry / Farmers Carry

SHORTER HOME WORKOUT: Keep it moving, focus on form

X 12 Swings / X 10 Push-Ups

X 12 Swings / X 8 Push-Ups

X 12 Swings / Hold good weight KB by the “horns”, close to chest and walk one minute

X 3 R/L Cleans with solid weight KB to Rack Position

X 8 R/L Step-Ups on box or 12″-18″ step

1′ Plank

X 12 Swings / X 6 Push-Ups

X 12 Swings / X 5 Goblet Squats

1/27/22 THURSDAY. SPEED-WORK at Track. Warm-up mile, Skips, Butt-Kicks, 6 x 30 meters.

4 x 800 at 5K GP (200) – 2 x 400 (on 3′) – 2 x 200 (200). The 400’s to be run 1-2 seconds faster; the 200’s at mile pace. Try to run the 800’s within two seconds of each other. Lock into your pace and pay attention to your breathing effort, i.e., perceived exertion.

1/29/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES. 8 am at Seminary College in Strawberry off Seminary Drive. Arrive a bit earlier to get in a short warm-up run or calisthenics and mobility work.

joining in for Sat: AJ, Judi, Shirley…. more to be updated later: I am picking up van after having it serviced

Week of 1/18/22: Workouts this week; Wed Circuit & Shorter Home workout; new American records for women’s marathon and half marathon.

Hi Folks,

Weather looks good for a week of solid training with a bit more daylight each day; workouts will be held for Wednesday and Saturday.

1/19/22 TUESDAY. TEMPO. After the warm-up mile, begin with a 3′ pick-up at 5K pace; then 2′ easy; 12′ Tempo (3′ easy), 10’…continue run to finish of workout.

1/20/22 WEDNESDAY. STRENGTH TRAINING Circuit and a Short Workout.

  1. KB Sumo Deadlift / Weighted Bar O’Head Squat
  2. Squat to Stand Stretch
  3. Inverted Row
  4. Wipers
  5. L. Bottom Half Get-Up
  6. R. Bottom Half Get-Up
  7. Alt R/L Clean & Presses
  8. KB “Figure 8’s”
  9. X 15 Swings
  10. KB Rack Carry / KB Bottom -Up Carry

SHORTER HOME WORKOUT: warm-up with Halos, x 5 light DB/KB Goblet Squats, Strap shoulder dislocates.

KB R/L Clean & Presses (1,2,3) i.e., 1 rep R/L hands; 2 reps R/L hands, 3 reps R/L hands.

R/L X full Get-Up

5 x 12 KB Swings OTM ( on the minute)

10/21/22 THURSDAY. SPEED-WORKOUT. Preferably on a track. Run a mile warm-up, drills, 6 x 30 meter pick-ups then:

4 x 200 (200) stride-outs, don’t run too fast; it’s just to get the turnover going.

4 x 800 (200) @ 5k pace. You’ll gradually workout up to 6 x 800; a good workout for 5K, 10K, 10M and half marathon. I’ve found that 5K total

10/23/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. SEMINARY COLLEGE, off Seminary Drive, Strawberry area. Drive up the entry road and park in Lot C. Arrive a bit earlier to get in a short warm-up run prior to the 8 am start.

LMK if you will be joining in:

Some UPCOMING EVENTS:

1/23/22 SUNDAY. Tamalpa’s HAMILTON LEVEES 4.5 miler. 9 am start. Behind #5 Hamilton Landing, Novato.

1/29/22 SATURDAY. MT. DIABLO 10K in Clayton . Part of the MUT Grand Prix.

2/6/22 SUNDAY. KP HALF MARATHON. 8 am. GG Park, JFK between Stow Lake Drive/ Rose Garden. Arrive early to find parking for this large numbers race.

New Women’s American records for the marathon and half marathon:

USA Women’s Marathon: She works as a realtor, was away from running for seven years, got a job, raised two kids; had foot surgery in 2004 which also side-lined her for a period of time. She did her first comeback run in 2016 after her second child. She ran no races between ages 24-31. KEIRA D’AMATO, 37 broke Deena Kastor’s American record at the Houston Marathon in 30 degree weather with a 2:19:36! The first 10K in 32:45, halfway in 69:40, and 30K ( 18.6M) in 1:39:14. Remarkable that they ran so well in such cool weather; won’t overheat, that’s for sure!

A new USA WOMEN’S HALF MARATHON American record was also run at the Houston Marathon/Half Marathon weekend. SARA HALL, 38 broke the American record with a 67:15! Her husband, Ryan Hall, set the men’s half marathon record 15 years ago with a 59:43. Sara’s 5K splits: 16:03, 15:51, 15:57; 15K in 47:51, 16:01 for 15 -20K.. The women’s winner in that half marathon was Victory Chepngeno with a 65:03 (sub 5-pace): solid performance! Two other American women ran well: Fiona O’Keefe placed 5th with a 67:42 and Emil Durgin placed 6h in 67:54. Excellent performance by US women!

Week of 1/10/22: Workouts this week; Wed & Sat workouts are on

Hi Folks,

Looks like all the workouts this week are a go with mostly good weather, so we can all stay on track with our New Year’s resolutions.

TRAINING TIP on the KB Press ( I have to write and post it again; apparently I didn’t save it two days ago!)

1/11/22 TUESDAY. TEMPO. After the)-up warm up mile , 2 x 10′ ( 5′ easy pace running). The goal is to acclimate the body to race pace by running at threshold pace for the distance. Runners for years have found that a modest percentage of

1/12/22 WEDNESDAY. CIRCUIT Training. 8:15 start at Warren’s gym (148 Madison Av), San Rafael. We’ll do two rounds of the Circuit followed by Trap Bar Deadlifts.

Hans, Jerry, and Elmo won USATF Natl XC team race for 80+! Way to do it guys!
Elmo won individual 85+ crown! ( photos by Pam Wendell)

Deficit KB Sumo DL

R/L Lunge Torso Rotations

Incline Push-Ups

Exercise Ball Transfers

BB Bent Row

DBL KB Swing Clean to Front Squat

R/L Standing KB Presses

Weighted Plank

KB Swings x 15

KB Rack Carry / Stationary O’Head Grip Plate Hold ( 25#, 35# or 45# plate)

( Stretch after)

1/13/22 THURSDAY. SPEED-WORK on track. After the warm-up mile, a few drills, 6 x 30 meter pick-ups do Two Rounds run through: (2 x 150 (50) – 1000 @ 10K pace (200) – 600 @ 5K pace (200) – 400 (200))

1/15/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 am. At the Seminary College off Seminary Drive; drive up the entry road and park in LOT C. Allow time for short warm-up run, then we’ll do a few warm-up exercises prior to the first round.

joining in: Hans, Judi, Shirley, …more tba

Sat HR

Week of 1/3/22: Workouts this week, possible Tues option, Sat HR/XT is on.

Hi Folks,

Happy New Year! A number of the workout group brought in the new year with our annual RRGrade run from Mill Valley to the top of Tam via the historical “railroad grade”. The day was perfect with cool but spectacular clear weather and views!

The RRGrade provides a steady 5-7% grade run on a fire road after the initial mile warm-up run that goes up Blithedale Canyon to the turn-off for the fire road. Nothing like a runnable grade to build strong aerobic power and have little chance for injury. I hope to schedule this workout in once per month or every other month, so you can test your fitness with an uphill time trial. Each time we run it the conditions are different, but the scenery and views always terrific. Some day I’d like to see it as a race course for one of the few uphill only races in the country.

Looks like our Saturday HR/XT/Loaded Carries/ Sprints will be taking place each Saturday , 8 am during January at the Seminary College in Strawberry. So far joining in: Lisa L, Chris R,

Congrats to Larissa and the launching of her book you see in the photo. It is available at Barnes & Nobel in Corte Madera or online!

1/4/22 TUESDAY. TEMPO run. After the warm-up mile get in: 4′ Tempo (2′) easy – 6′ Tempo (3′ easy) – 6′ Tempo (3′ easy) – 4′ Tempo (continue run to finish).

There may be a chance I am running some XC students for hill repeats at the Ft. Baker location under the GG Bridge. I’ll know more tonight and update. We’ve used this location before (parking by Discovery Museum). Might work out to run together. more tba.

1/5/22 WEDNESDAY. STRENGTH TRAINING Circuit. Warm-up with halos, strap shoulder dislocates and stretches, hip bridges.

1/6/22 THURSDAY. SPEED-WORK at track. After the warm-up run, some drills, 6 x 30 meter pick-ups you’ll do Two Rounds:

(200 (200) – 400 (200) – 800 (200 easy) – 400 (200) – 200 (200))

1/8/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at the Seminary College in Lot C. Drive up the driveway entrance and park in Lot C. Arrive a bit earlier to get in your warm-up run; if not I have short warm-up routine on the white board. Note that some of the group members joining in opt out of the hill repeats but focus on Loaded Carries, kettlebell training, sprints, and trap bar deadlifts. Something for each participant.

So far joining in: Lisa L, Chris R, Judi S,