Week of 5/30/22: workouts this week, last Sat/HR/XT workout for June.

Hi Folks,


I look forward to less wind starting Tuesday; it’s certainly has aggravated my allergies for weeks now and saps my energy. I’m certainly not the only one. Here’s to the allergies winding down for all those affected during the Spring months.

Two weeks until Dipsea, which means a week of solid training followed by a taper week. You definitely needs the legs rested prior to race day because the Dipsea course is so demanding. Don’t arrive at the starting line with residual leg fatigue: you’ll regret if by the time you’re halfway up Dynamite! This weekend run to the Rain Forest or Cardiac and back at very controlled pace; save the big push for race day. I want to wish good luck to DAVID, our fastest miler at TL; he’ll be running Dipsea.

NOTE: you can get in TRACK/ SPEED-WORK at COM track on Thursdays with some of the other group members who meet there about 7:30 for warm-up run; then do the workout I post for Thursdays.

Wednesday & Saturday workouts paused in mid-June: Next week Wednesday (6/8) will be our last Wednesday Circuit workout for June because we’ll be away on break. This Saturday, (6/4) will also be our last Hill Repeats session for June.

5/31/22 TUESDAY. TEMPO over flat to mildly rolling terrain. After the one mile warm-up get in a 6′ Tempo ( 2′ easy) – 8′ T (3′ easy) – 6′ T ( 2′ easy) and then finish the run.

6/1/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 am at Warren’s.We’ll finish with Trap Bar Deadlifts.

KB Sumo Deadlifts / BB O’Head Squats

Left Lunge Torso Rotations / Right Lunge Torso Rotations

Incline Push-Ups / Inverted Row


Left Kneeling KB Press

Right Kneeling KB Press

Landmine Right Reverse Lunge to Press / Left Reverse lunge to Press

Ball Slam

Hand to hand Kettlebell Swings

Rack Carry / Farmer Carry

Short Home Workout: Three Rounds:

(DBL KB or DB X4 Deadlifts – X 8-10 Incline Push-ups with good form – 45″ Plank)

6/2/22 THURSDAY. SPEED-WORK at your local track or smooth road. After the warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups. Two rounds of:

(200 (200) – 800 (200) at 5K pace – 600 (200) at faster than 5K pace – 400 (200))

Trivia: 5,000 meters = 3 miles 188 yards 2.4 inches;

10,000 meters = 6 miles 376 yards 4.8 inches

50,000 meters (50K) = 31 miles 120 yards 2 feet

6/4/22 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/Trap Bar Deadlifts. 8 AM. In Lot C of the Seminary College (go up entry road up to College, will be on the left; park in the lot) off Seminary Drive in Strawberry area. Arrive a bit earlier to get in your warm-up run or exercise routine.

X 15 Mtn Climbers – X 12 DBL- DB/KB “Thrusters” ( Short – 1/2 “B” hill repeats)

X 8 DB Burpee & Row (Long)

X12 DGB Sit-Up & Reach – X6 DB/KB R/L Presses (Sprint – 1/2 “A”)

X12 DGB “Jacks” – X5 R/L Leg over “Iron Crosses” ( 3 x Short – 1 x Sprint)

Week of 5/23/22: Workouts this week for Tu/Wed/Th/Sat.

Hi Folks,

Update on Saturday Hill Repeats: We’ll have this Saturday workout (5/21/) and 5/28, 6/4; then I’ll suspend the sessions for the rest of June as we head to my daughter and family in Montana, i.e., no workouts for 6/11, 6/18, 6/25. We’ll wish those from our group who are running the Dipsea good luck running this tough course. We’ll pick up Saturday workouts in July.

5/24/22 TUESDAY. TEMPO over a mostly flat road or trail course or undulating terrain so that you can hold a high aerobic steady pace . After the warm-up mile or so 8′ tempo (3′ easy run) – 6′ T (2′ easy) – 6′ T; then run to finish of workout.

5/25/22 WEDNESDAY. STRENGTH TRAINING. 8 AM at Warren’s gym. To day, we’ll go over the recently details of the kettlebell clean, clean and press. We’ll warm-up with mobility exercises and 5 x 12 Swings prior to working on the Cleans.

5/26/22 THURSDAY. SPEED-WORK at your local track. After your warm-up run, 6 x 30 meters, 2 x 100 (100). 8 x 400 (on 1:30, 2:30 or 3′, depending on your race pace), 4 x 200 (200). Jose add an extra 1000 meters ( 2.5M) at 10K race pace.

BELOW is the SATURDAY HR/XT Workout board:

5/27/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM in lot C of the Seminary College off Seminary Drive. Arrive early to get in a warm-up run or exercises. LMK if you will be attending. I know it is Memorial Day weekend, but we’ll be in town. A good weekend for the Dipsea runners to get in their last strong workout weekend.

Week of 5/16/22: Workouts, Kettlebell Workshop, Sat HR/ XT, tips.

Hi Folks,

There will be a SATURDAY HR/XT/Sprints/Loaded Carries workout on 5/28/22 during Memorial Weekend. Will help to know if most of the group is in town for it, so let me know by early next week. So we will have Saturday sessions on 5/21, 5/28, and 6/4; I will not hold the 6/11 session due to Dipsea weekend and that I need to prepare the van for our trip to Montana right after the weekend is over.

A busy week with this week’s training for those who are focusing on the Dipsea: course practice, mileage, hill repeats, mobility and stretching to counter the effects of running and weight training. Getting in Hill Repeats on Sat followed by running a section of the Dipsea course will push your leg fitness for that hilly course.

5/19/22 TUESDAY. TEMPO training session, a key ingredient for improving aerobic fitness and racing. Those running Dipsea will need to hold pace to the stairs (about 400); then it’s those challenging number of stairs. Get in an 8’s Tempo (2′ easy running) – then 3 X 4′ Tempo (2′ easy run between each rep). Note, that the 4′ hard tempo efforts build fitness quickly as demonstrated by Norwegian exercise physiology studies.

Steve and Janet seen riding over some of the smooth terrain during their self-guided tour of Portugal; much of the course was over tougher mountain bike terrain. They still liked the ride and Portugal scenery. Always fun to see new places!

CLIMATE CHANGE and impact on RICE growing: Our friends Don and Diane are rice farmers in Colusa area; Diane a Stanford graduate and Don has his Ph.D. in Exercise Physiology, but went back to rice farming years, serves on the Rice Council, works with other rice farmers to save the salmon and migratory bird rice fields habitat. I’ve learned about Water Allocations that affect the entire state and means dealing with water laws from over a 100 years ago. It’s complicated and political, for sure.

Rice fields are key for migratory birds who receive 60% of their food from the rice fields when passing through during Summer; then again in the Fall when the shorebirds migrate. Rice fields are home to crawdads, small critters, visiting otters and raccoons.

Farmer water use depends on Shasta water and the rice farmers used to receive 100% allocation, then it dropped to 75%; now it is 17% – and intermittent, which is not enough to do a planting. So out of about 200,000 acres for rice farming; a few farmers near water are only planting 1,000 acres. Donny’s fields will lie fallow this year.

The other dilemma is that the rivers running out of Shasta area need water to keep the salmon from overheating, yet there’s also the need to have the rice fields to feed the migratory birds.

This has been the scariest drought ever for farmers in general and will affect all of us. It will mean a shortage of rice in the near future. No rice planting has a domino effect that means laying off workers, placing a few to none supply orders, a slowing down of business in the local towns throughout the Central Valley. We all need to take the drought so seriously! I say, start by not allowing watering of lawns (takes a large percentage of water)….more tba.

5/18/22 WEDNESDAY. STRENGTH TRAINING & CIRCUIT followed by trap bar deadlifts. 8 am at Warren’s. Get in your mobility warm-up prior to the Circuit.

KB Sumo Deadlift / BB or PVC pipe O’Head Squats

Squat Spine Rotations / Thread the Needle

Inverted Row / Inverted ISO Hold

Wipers (up the weight a bit once you can do your age Wipers)

X 5 R/L Clean & Presses

DGB Sit-up & Reach

Landmine Anti-Rotation / Land Mine Thrusters

DGB Sit-up & Reach

Bottom-up Carry / Rack Carry

5/19/22 SPEED-WORK at your local track. After the usual warm-up mile, 6 x 30 meter pick-ups and skips you’ll run 3 rounds of:

600 (200) at 5K pace; 400 (200) at faster than 5K pace; 200 (200) at mile pace.

5/21/22 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS & Trap bar deadlifts. 8 AM in LOT C at the Seminary College. Arrive a bit earlier to carry out your warm-up with strap stretches, DGB Swings and goblet squats. We should have good weather that morning.

1) X 35 Jumping Jacks / X 6 R/L Lunge Torso Rotations ( 2 x Short – 1/2 “A”)

2) X 10 Mtn Climbers -total of 20 / X 8 R/L DB /KB Clean & Press (Sprint – Long)

3/. X8 R/L Muay Thai Side Planks / DB R/L Rows (2 x Sprints – 1/2 “B”)

4). X 12 DB Thrusters / X 15 DGB Sweep & Reach (3 x Sprint – 1 x Short)

Week of 5/9/22: Workouts this week, plus Saturday HR/XT are on.

Hi Folks,

We should be on track with the workouts this week, wind subsiding and warmer weather. Dipsea runners have about a month left training for this hilly tough race. Keep in mind that working on your stair climbing, hill work, quad strength to take the downhills; you’ll want to maintain mobility and muscle flexibility with foam rolling and stretching: take care of the “equipment”.

Fun picture of Gayle and Michael as they continue their point to point ride from Sicily, Portugal, the Alps, even the tough climb if Alp d’Huez! They are in France by now. What a memory maker!

Judi, Sandy and I participated in the very well organized Wine Century and 100K, 37 miler last Saturday. Talk about a scenic rolling terrain ride through the Russian River Wine growing region: all the Spring growth in full bloom. Except for the wind it was a superb event and finished the afternoon with a full meal for all the finishers; even had paella on the menu!

Steve and Janet riding through Portugal over a short section of smooth off-road terrain. The dirt trails proved gnarly elsewhere, but all in all a good experience. They included this adventure after Steve participated in the Fireman Games for Track and Field where he won the 400, 800 and mile.

5/10/22 TUESDAY. TEMPO. Build that high aerobic threshold pacing ability to help insure success to hit your PR’s in races. After the warm-up mile, hold a steady “comfortably stressed” pace for 8′ (3′ easy running) – 6′ T (2′ easy) – 4′ T (easy running and continue to finish).

5/11/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Swings and Deadlifts at Warren’s. 8:15 am start. After your warm-up mobility exercises, goblet squats, hip raises and halos we get in the 60 KB Swings.

Deficit KB) Sumo Deadlift / BB/PVC O’head Squats

Foot-to-Hand “Iron Crosses” for rotational mobility

Inverted Row / Hip Thrusts with Medicine Ball 20#


DBL KB Clean & Alternating R/L Press; repeat

DGB Sit-up & Reach

Landmine Alternating R/L Presses

KB Figure 8″s

3 x 5 Swings with heavier KB

KB Rack Carry / KB Farmer Carry – working to half bodyweight in each hand

5/12/22 THURSDAY. SPEED-WORK at your local track. After warm-up mile, skips, butt-kicks and 6 x 30 meter pick-ups. Two Rounds:

(2 x 150 (50), 1 x 600 (200), 2 x 400 (on 2:30 or 3′)). After 2nd round do 1 x 800 at 5K pace.

(Jose, add 2-4 x 400 to this workout)

5/14/22 SATURDAY. SATURDAY HILL REPEATS/XT/LOADED CARRIES/TRAP BAR DEADLIFTS. 8 AM start (will be warmer on Saturday) in LOT C of the seminary College, off Seminary Drive in Strawberry. Arrive earlier to get in your warm-up.

Week of 5/2/22: Workouts are on this week, but not Saturday.

Hi Folks,

Just back from Santa Cruz and having the family together for a Family Blessing of our new grandchild, Hendrix, led by Sister Marion Irvine: a wonderful ceremony. Sandy and I were able to get in some exploratory rides through Santa Cruz which featured a relatively new bike path which certainly is needed in that city; commuting and doing errands by bicycle is the way to get around.

There’s also the the Santa Cruz Coastal Science Campus at the far West end of town to ride or walk around and visit the interactive museum. There’s much to learn about our Pacific Ocean, grasslands, native and non-native plants, fisheries and more. For example, succulent plants promote erosion; not to be planted on hillsides. (find out why when you visit the center).

Sandy and I will be away this Saturday riding 37 miler and 100K in the Wine Country Century event. It’s hosted and run by the Santa Rosa Cycling Club. This event has gained such a reputation for being a well run event that it filled by mid-March! I will be writing up an alternative workout for the Seminary location, but park down below or we’ll be charged for using Lot C. We’ll be together soon enough the following Saturday; meanwhile, those who are registered for Dipsea, need to train on the course!

5/3/22 TUESDAY. TEMPO run on smooth roads or trails. After the warm-up mile you’re going to run only two 8′ Tempo pieces with a 3′ easy run between each pick-up.

5/4/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 AM start. Held at Warren’s. I may have us do one round of the Circuit; then work on the Get-Up…

5//522 THURSDAY. SPEED-WORK at your local track. After the usual mile warm-up, skips and butt kicks, followed by 6 x 30 meter pick-ups; a ladder workout.

2 x 150 (50), 200 (200), 400 (200), 600 (200), 1000 (200), 800 (200), 600 (200), 400 (200)

5/7/22 SATURDAY. There will be no organized Saturday Hill Repeats/Cross Training: some of us will be doing a cycling event in Santa Rosa. (more to come)

Week of 4/25/22: Workouts this week, home strength Circuit, no Sat. HR/XT, but Dipsea or RRGrade as alternatives.

Hi Folks,

I’m down in Santa Cruz for the week

A reminder for those running the Dipsea:
The will to win means nothing without the will to prepare,” Juma Inkangaa, of Tanzania and winner of the 1989 NYC Marathon.

Some fifteen of us took part riding various distances at the ‘Bike Around The Buttes” event in Sutter. Friday night before the ride we had a group dinner at the Soma Thai Restaurant in Yuba City; the only time I’ve experienced a live band in a Thai restaurant!

A fun and challenging day on Saturday because anytime we rode in the westerly or northwesterly direction we were met with a fierce headwind followed by strong paced tail winds. A number of the group biked their age in miles or kilometers to keep it interesting and to meet the challenge. This is added spice to various rides.

4/26/22 TUESDAY. TEMPO workout on mostly dirt or paved terrain. After the mile warm-up get in 10′ of tempo (3′ easy) – 7′ of tempo (3′ easy) – 4′ faster tempo ..continue easy to finish the run. Most likely run at 10K race pace.

4/27/22 WEDNESDAY. STRENGTH DAY CIRCUIT and SWINGS, finish with Trap Bar Deadlifts. 8:15 am at Warren’s ( but let me check if he will lead the workout while I am away). Exercise 35″ at each station; 25″ to move to next station and have slight recovery.

Sumo KB Deadlift / PVC or BB O’Head Squats (on second round of Circuit)

Left Lunge Torso Rotations (emphasize the torso rotation and just bring arms to a “T”)

Right Lunge Torso Rotations

Left Bulgarian Squats (trailing foot on pad at push-up station or even on a step up box)

Right Bulgarian Squats


Left, KB Clean and Press (if KB weight is too heavy, either push-press it or use DB)

Right, KB Clean and Press

Alternate DB “Plank Drag” (while in push-up position slide DB right to left/ left to right)

2-3 x 5 Swings with heavier KB

KB Farmer Walk / KB Rack Carry.

Home workout or on Sat along with hill repeat training. (I did on Tuesday while in Santa Cruz) : 3-4 rounds of:

X 10-12 Swings, then directly to

X 4 R/L Clean & Presses

X 10-12 Swings

X 4 KB or DB Goblet Squats switch each round with KB Front Squats with one or two kettlebells

X 10-12 Swings

X 10 Push-Ups (or Incline Push-ups) with or without weighted vest. (1′ rest, then repeat sequence)

4/28/22 THURSDAY. SPEED – WORK at your local track facility. A bit more emphasis on leg speed at 2M race pace with 300-200-100’s. After the usual warm-up mile, 6 x 30 meter pick-ups, do 4 rounds of:

300 (jog around to 300 start; then run to finish line), follow with 200 jog to 200 start mark; run fast 200, jog 50 meters to 100 start and run fast 100 straightaway; then jog to S/F line. Repeat process four times. Remember to keep the recovery jogs going, then proceed directly into your next interval. You should feel your quad and calf muscles due to the sprinting effort. Helps build the Dipsea legs too.

More on Threshold running next week.

4/30/22 SATURDAY. (No official Saturday workout), but I can suggest some alternatives to keep you on track:

1) Hill Repeats preceded by the Home Circuit posted on Wednesday date above.

2) Those who have made it into Dipsea; get in a run to top of Dynamite and back to Old Mill Park. If you have some energy after your return, turn around at Old Mill Park and fast walk the first two sets of stairs for leg strength work. Walk easy back down the stairs and definitely stretch those quads and hamstrings at the park before hopping into your car and going for reward.

3) The next Saturday do an early start and run the entire course to Stinson; then take the GG Transit bus back to Mill Valley ( check on times, but I think they have one at 10 am). The idea here is to get in downhill training too: a big part of Dipsea and requires good quads.

4) Option: If running to Stinson is not practical, run from Old Mill Park, through Rain Forest, then turn around at base of Cardiac and you’ll get in a long downhill on the Hogs Back to acclimate your quads to downhill; only to have another uphill after crossing the creek and going up the road to the stairs.

5)Those not in the Dipsea can get in a steady uphill run from Mtn Home Inn to top of Tam via the RRGrade and back.

Week of 4/18/22: Workouts, changes for our Saturday sessions…

Hi Folks,

Looks like we will have unsettled weather for this week; be ready for the unexpected!

Upcoming changes for the next three SATURDAYS: 4/23/22 ( a dozen of us will be riding various distances in the charity ride “Bike Around The Buttes” at Sutter, CA.; 4/30/22 we’ll be in Santa Cruz area from Monday 4/25 through May 2, 2022; then on Saturday, May 7th a few of us will be riding in the “Wine Country Challenge”. It’s funny how the schedule worked out, but I hope we can all be training together soon on Saturdays. Meanwhile, during our missed Saturdays together, you can continue with Swings, Squats, Presses, Hill Repeats; perhaps a RRGrade Run workout.

ALLEN BIGGS, a member of our workout group, accomplished percussion musician, good cyclists, a very caring individual and a man of action: on the spur of the moment helped contribute to the war effort in Ukraine. Last Sunday he and his wife Kathy, received a call from a friend to help deliver much needed supplies to Poland for the war effort in Ukraine. They thought about it for a brief period and by Tuesday they were carrying two 100 lb duffel bags filled with kevlar vests and on a flight to Poland. There they dropped off the vests to be taken to where the action is taking place.

He and Kathy had a chance to observe the excellent system for helping so many refugees who had arrived into Poland. They also met other volunteers from the US and a number of countries who had brought supplies to Poland to be used in the war effort. He and Kathy then returned to the U.S. and home. Quite the experience and they made a contribution to the war effort; they’ll do it again in the near future.

Monday’s Boston Marathon featured the strongest field in the history of the men’s division ever and also featured a remarkable duel between two top women over the last several miles. Both the top man and woman were pushed to their limit to take their wins. Edna Kiplagat , 42 of Kenya also set a Masters Course Record, was in 4th paced with a 2:21:40 – also a PR for her!

Peres Jepchirchir, the Gold Medalist, and winner of the last four marathons, from Kenya was in a head to head battle with Ababel Yeshaneh, the present WR holder for the women’s half marathon, from Ethiopia were in a duel that featured seven lead changes after mile 25! Jepchirir won it in 2:21:01 with Yeshaneh four second later! This gave Jepchirchir 5 for 5 wins. One tough lady!

The first five miles was completed in 28:04 about 2:27 pace; the miles 6-16 were the fastest ever ranging from 4:59 – 5:24 pace, or 2:14:52 pace! They reached halfway in 69:41. Three American women broke 2:30:00 with Nell Rojas placing 10th in 2:25:57. Kiplagat, 42 had won Boston in 2017, second 2019, 2021; 8th in 2018. Absolutely amazing performance!

Evans Chebet and fifteen others hit half way in 63:24 and the top of Heartbreak Hill; then from 35K to 40K (miles 22-25) he ran 13:55 to separate himself from the fast charging field. He ran the miles in 4:26, 4:27, 4: 26 and 4:37 over the last portion: a gutsy mover and incredible pace that he could sustain to the finish! Looked like a sustained sprint to me! He’s won four of his last five marathons and holds a 2:03:00 best.

California poppies in great numbers along the roads to Tomales. Go see them while they’re still blooming!

4/19/22 TUESDAY. THRESHOLD workout. After the warm-up mile or so, run 10′ at high aerobic level followed by a 3′ recovery run at easy pace; then another 10′ pick-up followed by a run to the finish. Find your steady high aerobic effort; yet “comfortably stressed” level. The goal is to acclimate your body to the non-stop pace you will experience during a race or time trial with short recovery jogs in between. Tempo runs are usually 20 minutes or a bit longer and run at a lower intensity over 3-6 miles; depending on your fitness and weekly mileage level.

4/20/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT Trap Bar Deadlifts and Kettlebell Swings. 8:15 AM start at Warren’s gym. Get there 5-10 minutes prior to start to get in your warm-up!

We do our 5 x 12 reps of KB Swings; then into the Circuit:

X6 DB Thrusters / PVC or BB O’Head Squat

Lunge Torso Rotations

Incline Push-ups

Exercise Ball Transfers

BB Romanian Deadlifts / BB row

Left KB Clean & Press

Right KB Clean & Press

DGB Sit-Up and Reach

2-3 sets of 5 reps Swings with Heavier KB

KB Farmer Carry / KB Rack Carry

Finisher: Trap Bar Deadlifts

4/21/22 THURSDAY. SPEED-WORK at your local track. Warm-up mile, 6 x 30 meter quick cadence pick-ups, 2 x 150 (50) stride-outs.

A gp: 12 x 400 (on 2:30)

B gp: 8 x 400 (on 3′)

C gp: 6 x 400 (on 3′)

4/23/22 SATURDAY.…No Saturday HR/XT group workout today as 14 of us are at the Bike Around The Buttes cycling event.

Week of 4/10/22: Workouts for this week, results, training.

Hi Folks,

Update on 4/14/22: I just learned that our Saturday HR/XT Lot “C” ( and other lots) have been rented this Saturday, 4/16/22 to park 60 plus trucks for a film company. ; so I have cancelled the 4/16/22 workout. There is also a chance for rain Saturday morning. Now the other bad news: the rest of the April Saturdays (4/23, 4/30) are out due to the Bike Around the Buttes on the 23rd and we’ll be with Sister Marion at the Dominican Nun’s vacation house in Santa Cruz (4/30) for Sandy’s birthday week. Then on Saturday, May 7th is the Wine Century Ride in Santa Rosa which sold out by mid March!

4/11/22 TUESDAY. TEMPO workout for this week. After the warm-up mile, you’ll run:

3 x 6′ Tempo (2′ easy between each 6′ pick-up). I have you keep the recovery jog short because you’re running the tempo piece at a high aerobic level, but controlled effort.

4/12/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT. 8:15 at Warren’s gym. Circuit entails 35″ of exercise; 25″ moving to next station and recovery. Two rounds of the Circuit and finish with 3 x 3 Deadlifts

Deficit Trap Bar Squats / x6 O’Head Squats on second round

“Kneeling Thread the Needle”

Incline Push-Ups / Inverted Row

R/L Alt Foot-To-Hand Placement (mobility work)

BB Wipers

X6 DBL KB Swing Cleans (don’t rush the reps, use hip snap & “retraction movement” with arms

R/L KB Presses

Weighted Plank (with 25# or 35# plate on your back)

X 15 KB Swings

KB Rack Carry / Farmer Carry

4/13/22 THURSDAY. SPEED-WORK at a track. After the usual warm-up mile, 6 x 30 meter pick-ups, high skips, butt kicks, 2 x 100 (100). A bit different workout today: we’ll have you include some bodyweight strength exercises to go with the intervals. Two Rounds through the five exercises, i.e., go through the set once; then repeat.

25 Jumping Jacks / 200 (200)

30 Mtn Climbers total / 200 (200)

10 R/L Alternating Single Leg “V-Ups” / 200 (200)

6 Burpees / 200 (200)

10 Prisoner Squats / 200 (200)

4/15/22 SATURDAY. SATURDAY HR/XT/SPRINTS/LOADED CARRIES & Trap Bar Deadlifts. Is Cancelled due to our Lot C and others being rented out for a film company’s use.

Week of 4/4/22: Workouts this week, results..

Hi Folks,

Posting our schedule for this week will be done in spurts due to interruptions during the high school Spring Break week. I’m waiting for a group picture of our participants in Sunday’s Lava Man Triathlon held on part of the Ironman course on the big island north of Kona. Apparently winds were fierce on race day which greatly affected the swim and bike disciplines; as a result time goals were thrown out the window and it became a day of getting through it!

Dave, Kathleen, Kevin Lelani after the windy Lava Man Triathlon
Judi at transition!

4/5/22 TUESDAY. TEMPO workout (or run with the TL distance runners at Bear Valley probably about 10:15; we meet at TL at 9:30, then head out. Bovine after the run). After warm-up mile 12′ tempo (4′ easy run) – 8′ tempo (3′ easy run) – 5′ tempo, then run to finish.

4/6/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT, Trap Bar Deadlifts. 8:15 am at Warren’s. CIRCUIT (to be posted later)

A simple and different but effective workout that’s not High Intensity Training (HIT), but more high density called Time Volume Training (TVT) by Nick Nilsson. Pick a weight you use for 10 reps for say, bench press (or weighted vest with push-ups), squats or presses with good form and no over straining.

Do only 3 reps / followed by 10″ rest and repeat the pattern until you cannot do more reps with good form. That may take 5 minutes and could be enough for an introductory day. Next time do the 3 rep / 10″ rest pattern; when tired do:

3 reps / 20″ rest and repeat the pattern until form falters; and switch to

3 reps /30″ rest….This way you are only changing the rest period, getting in more reps and sets while staying strong. As you tire you’re doing fewer sets with more rest; that is the quality is lasting longer. The resistance keeps going up….more on this later.

4/7/22 THURSDAY. SPEED-WORK at track.

4/9/22 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS / TRAP BAR DEADLIFTS. 8 am on Lot “C” at Seminary College, off Seminary Drive. Arrive earlier to get in a warm-up run and shoulder/legs/hip routine.

LMK if attending.

Notes on lifts:

“Thrusters”: Your thighs should break parallel plane, then rise up quickly with explosive thrust.

” DB Side Plank Sweep & Reach”: Use modest weight (usually 8-12 lbs) to sweep under torso then out and up to vertical in deliberate motion; eliminate momentum

“Iron Crosses”: You’re on your back with arms outstretched; raise right leg to vertical and bring over towards left hand with emphasis on rotating torso. Bring right leg back up to vertical, down straight; pick up left leg to vertical and bring over to right hand. Repeat six times to each side.

Week of 3/28/22: Workouts Tue/Wed/Th/Sat.

Hi Folks,

For THURSDAY’s speed-work, we’ll incorporate a variation on the 6 x 30 meter pickups with “suicides” or “To me’s” on the football field. (see below)

We’ll on again with our Hill Repeats/XT this Saturday (4/2/22) at the Seminary College in Lot “C” at 8 am; we should have clear weather for the training session. A reminder to run the “Sprint” and “Short” distances with strong effort at mile pace; the the “Half” and “Long” distances at 5K effort level. Effort is kept at a high aerobic, yet controlled level, to develop strong leg push-off which translates to faster trail and road racing. Note, that when you run the 30 meter Sprints; run out 30 meters to the cone, touch hand to the ground, then sprint back to the start. Time to develop basic leg turnover to the next level.

TRAINING TIP: After two years or so of living with the threat of COVID, change with the work day, a reduced social life, eating and activity altered, and more. You may find your attitude to “working out” had to change to avoid making it another stress.

It is perfectly fine to reduce the intensity and volume of running, cycling, swimming mileage and bring it down to a more relaxed level. It’s what I call “Getting it in” more gently by reducing the sets, reps and intensity with weight training, and adding more yoga / stretching, weight training.

3/29/22 TUESDAY. TEMPO run, i.e., getting the body acclimated to distance running race pace effort. After a warm-up mile pick it up to that “comfortably stressed” level for:

4′ Tempo – (2′ easy”, 8′ T – (3′ easy), 6′ T (2′ easy), 4′ T , then continue to finish the run.

3/30/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT , plus Trap Bar Deadlifts. 8:15 am at Warren’s gym. Be sure to get in strap shoulder rotations, DB/KB Halos, some Goblet Squats and Hip Raises.

Deficit KB Sumo Deadlifts / BB O’Head Squats

“Thread the Needle” ( emphasis on torso rotation)

Incline Push-Ups

X5 DB or KB Goblet Squats (with pause at bottom of “6 o’clock ” position. Going for form)


Left KB or DB Clean & Press

Right, KB or DB Clean & Press

Weighted Plank with 25#, 35#, 45# plate on your back

2-3 x 5 Heavy KB Swings

Farmer Carry / Rack Carry

SHORT WORKOUT for on your own: 2-3 times:

X5 Trap Bar Deadlift or with KB; X5 R/L KB /DB Presses, 12 Swings, and X6 to each side DB “Plank Drag”

3/31/22 THURSDAY. SPEED-WORK. at a track….After your mile warm-up we’ll introduce a bit different quick cadence routine on the football field where each 10 yards is marked with bold numbers.

Two rounds of: (1 x 20 meter run/ walk back to start; 2 x 20 meters run out, touch ground, sprint back to start; 2 x 10 meters run out-touch-run back); then

(200 (200), 400 (200), 600 (200), 400 (200), 200 (200)).

4/2/22 SATURDAY. Hill Repeats/XT/Sprints/Loaded Carries/ Trap Bar Deadlifts. 8 am in Lot “C” at Seminary College off Seminary Drive in Strawberry/Mill Valley. Arrive early to get in your warm-up run.