Hi Folks,

The Double Dipsea is scheduled for this Saturday, August 25th and is guaranteed to stress your quads and calves. You’ll have to check their site to see if one can still enter or it’s all done by pre-registration. I’ll be holding Hill Repeats/XT/Loaded Carries/ Sprints on the same day as a number of you are training for the November 7th Dipsea Race; or for solid general fitness.

Results: Two of our workout group tackled the Double Dipsea on a HOT day: Judi, Tom ran it while AJ had to pass on it as he came down with a fever just before the race. I was told it was quite a test with all the heat; especially on that Hogsback stretch. Congrats to Judi for taking third in the W60+ division! ( She did about a 40 mile bike ride the day before). Tom was 13th in the 60+ division.

8/24/21 TEMPO. Run it on the dirt roads or roads. Purpose here is to acclimate your body and fitness to race pace in measured doses by running “comfortably stressed” pick-ups. For the fast runners that is 15K race pace; for most of us it’s at 10K pace.

2 x 12 minutes (4′ easy run between the two sets).

8/25/21 WEDNESDAY. STRENGTH TRAINING. You’ll get in your Halos, a few Goblet Squats, strap shoulder dislocates; then X 15 R/L one-arm DGB ( or a light kettlebell) Kettlebell Swings. You will be able to better emphasize the Hip Hinge movement, hip snap with the DGB which you apply to regular kettlebell swings.

TWO ROUNDS of:

X 10 Swings Rnd 1: X 15 Mtn Climbers, Rnd 2: X 6 R/L Lunge Torso Rotations

X 10 Swings X 5 DBL KB Cleans and Front Squat

X 10 Swings 40″ Weighted Plank

X 10 Swings X 5 R/L KB Presses

X 5 heavier Swing:

X 7 Deficit KB Sumo Deadlifts

X 5 heavier Swing:

X 6 R/L light DB Side Plank “Sweep & Reach”

A short workout alternative or for your second day in the week: Four Rounds of:

(X 15 Swings,

X 3 Goblet Squats (for depth, pointing butt down to “6 O’clock, and

X 4 R/L KB Presses)

8/26/21 THURSDAY. SPEED-WORK. Preferably on a track. After the mile or so warm-up, some drills such as Skips, butt kicks and 30 meter quick cadence stride-outs, you’ll do FOUR ROUNDS of:

2 x 100 (100), 600 (200) at 5K GP, 400 (then on 2:30 or 3′ go into next interval ) , 200 (200) at mile pace.

8/28/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/Sprints and Trap Bar Deadlifts. 8 am in Lot C of Golden Gate Seminary College, off Seminary Drive. You will drive up the entry road and park in Lot “C” designated entirely for our use.

LMK if you will be joining in. Chris, Lisa, Kevin, Shirley, Robert, Elizabeth are in.

Good luck to Judi and Tom on the Double Dipsea. Thank goodness for early start.

“Lizard Pose” is same as doing the “foot to next-to-hand placement” we did last week. Once foot is placed next to hand, dip the trailhead leg down to stretch front of thigh and hip flexors

Hi Folks,

Thursday , 8/19/21: Update again: We will have our regular SATURDAY HR/XT workout; I will be attending a memorial for Jim Kambur on Sunday; not Saturday! I’ll be expanding the workout a bit to keep you on track for building Dipsea strength. One tip many of you will want to improve on is the quality/speed of the Sprint and Short hill repeats; the longe intervals to be done at 5K race effort.

I mentioned before that we came back early from vacation and visiting family due to severe smoke conditions in the Pacific Northwest – all very concerning! The additional shocker was driving by Shasta Reservoir and other reservoirs: over 90% down. Now we get back to the group workouts after you’ve been diligently training on your own.

We are still in hot weather conditions so I suggest training during the morning hours. It’s time to kick training into the next gear if you are pointing to the Dipsea race. We’ll be scheduling in course practice during September; meanwhile keep on track with building overall strength, more hill repeats to maximize leg speed and strength and improve the RRGrade time for fitness and uphill running ability.

8/17/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll run three tempo pieces ascending in time: 6′ tempo (3′ easy) – 8′ (4′) – 10′ (5′).

8/18/21 WEDNESDAY. STRENGTH workout for this week. You’ll do TWO ROUNDS , go through the five exercises; then repeat the sequence. You’ll finish with Loaded Carries and Trap Bar deadlifts. First get in some Halos, Goblet Squats and hip raises.

Warm-up swings: x 15 DGB ( or lifht KB) R/L One – Arm Swings. I add these DGB Swings because with the shorter handle it is easier to learn the hip hinge movement, hip snap and explosiveness.

TWO ROUNDS of:

X 10 Swings – Rnd 1: X6 R/L Lunge Torso Rotations ( emphasize rotating the torso

Rnd 2: KB “Figure 8’s , x5 each direction

X 10 Swings – X 6 Deficit Sumo Deadlifts

X 10 Swings – X 5 R/L KB Presses

X 10 Swings – 1′ Weighted Plank

X 10 Swings – X5 DBL KB Cleans and Front Squats…Repeat Sequence; then get in the Loaded Carries and Trap Bar deadlifts.

Tip: If you are tight on time; simply complete one round of the workout and finish with some Loaded Carries or Trap Bar deadlift.

8/19/21 THURSDAY. SPEED-WORK day. After the warm-up mile, 6 x high skips, 6 x 30 meters, 2 x 100 (100); you’ll be tackling into repeat 400’s to test your fitness.

12 x 400 (on 1:30 if racing sub 6′ pace); on 2:30 (7-8 pace) – on 3′ (for slower than 8 pace).

8/21/21. SATURDAY. HR/XT/LOADED CARRIES/SPRINTS/ TRAP BAR deadlifts. 8 AM start. Golden Gate Seminary College, off Seminary Drive. Drive up entry road to Lot C and park there; then do the warm-up run. The fee is $15/session because we have to rent Lot C in order to hold the workouts there.

LMK if you will be attending (we’ll hold another session on Sat. 8/28/21. ) Shirley, Chris, Tom, Elizabeth, Robert, are on.

Hi Folks,

Just a quick note regarding this Saturday: we will have the HR at Seminary College off Seminary Drive this week on 8/14/21.

We did return from our vacation two weeks early from upper Oregon; never got to Idaho and Montana due to very widespread smoky conditions. Very sad and scary to see the smoke spread from Seaside, CA to south of Redding – with high numbers air quality. We’ll have to ride the Trail de Couer d’Alene in Idaho and the Sun Road in Montana next year.

8/14/21 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS and kettlebell training. 8 AM. GG Seminary College off Seminary Drive. You will drive up the entry road and park in Lot C. You’ll do your warm-up from there and come back to Lot C to where I have the exercise stations.

LMK if you will be attending:

Hi Foks,

I’ll be updating any number of times during the day and evening while preparing for our road trip to Sunriver followed by a visit to our daughter’s family in Montana. There has been much stressing over whether family members should come or not because of the new COVIC variant: not an easy decision for any of us.

7/27/21 TUESDAY. TEMPO workout. After the usual solid warm-up mile and a few 10″ second pick-ups; you’ll do 2 x 12′ tempos with a 5′ easy run between the two sets.

7/28/21 WEDNESDAY. STRENGTH TRAINING.

7/29/21 THURSDAY. SPEED-WORK/TRACK. After your warm-up run, 6 x 30 meter pick-ups, then :

2 x 100 (100) stride-outs; 4 x 200 (200) at 2M race pace; 1 x 600 (200) at 5K GP; 6 x 400 (on 2:30 or 3′) at faster than 5K GP.

Hi Folks,

Last Saturday we moved our workout stations at the Seminary College to Level “C” parking lot which is one row above where I used to park the van with all the equipment. That’s a Fire Lane so no vehicles can park there!. . We now officially rent the space from the college for our use on Saturdays. They want our participants to park in Lot C (face your car into the hill) and I’ll set up the mats on the west side closest to edge of the lot. It’s a wider space in this lot for the workout stations and sprints. The Long Sprint is a bit longer, but will only make you fitter.

I’ve covered the liability insurance, but to cover our rental space and permission to use the grounds; we’ll have to charge a $15 fee per session. This Saturday will be our last workout; we pause the sessions during August. It is a good site for our Hill Repeats and exercise stations: a variety of hills, space for sprints, parking and we don’t bother residents in the surrounding area.

7/20/21 TUESDAY TEMPO . After your warm-up mile or so you’ll get in :

10′ tempo (4′ easy running) – 8′ T (3′) – 6′ (2′) – 4′ (2′).

7/21/21. WEDNESDAY. STRENGTH TRAINING. Warm-up with DB/KB or grip plate Halos; hip raises, a few goblet squats and shoulder dislocates:

X 12 Swings – KB Figure 8’s through the legs ( works torso, core) and X6 Lunge Torso Rotations

X 12 Swings – X8 Split Squat pass Through ( hold split squat position; sink through into deep squat; as you come up- pass the kb from left to right and right to left)

X 12 Swings – X5 L/R KB Presses

X 12 Swings – X7 KB Deficit Sumo Deadlfts

X12 Swings – X6 R/L Side Plank Sweep & Reach ( use a light DB)

X 12 Swings – X8 R/L DB/KB 1-Arm Row (take a forward stance, leaning hand on a chair or box as do your heavy rows with the other hand)

X12 Swings – X5 DBL KB Front Squats

X12 Swings – 1′ Weighted Plank

X 16 Swings….finish.

7/23/21 THURSDAY. SPEED-WORK. At a track is best. After the warm-up mile, 6 x 30 meter quick leg turnover controlled sprints; get in 7

2 x 150 (50) stride-outs, 2 x 200 (200), 5 x 600 (200) run at 5K goal pace ( GP). Eventually we’ll have you run a strong set of 6 x 800 to prepare you for 5K, 10K and half marathon runs.

7/25/21. SATURDAY. HR/XT/SPRINTS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 8 am. Seminary College, Lot C; park there about 20 minutes before we start at 8 am; run a mile of figure 8’s through the parking lots.

LMK if you will attend the workout:

Hi Folks,

SATURDAY Morning workout is on!

I just delivered paperwork and fees to the Seminary College so WE ARE ON for tomorrow’s workout (Saturday 8 am). First change is that you’ll drive up the entry road and park in Lot C which is one above the road where I usually parked the van (the apartment complex complained of noise early in the morning); that is a “Fire Lane” and must be free of cars.

When you park in lot C park on the East side of the lot facing into the hill so I can set up the exercise stations on the West side near the edge. The College will drop the chain so we can use Lot C. Then go ahead and do your warm-up run.

Basic rules of conduct apply while we use the rented space for our workouts: no leaving garbage at the site; and keep social distancing.

Note that I will be away from July 28 through most of August; so no Saturday workouts during that time.

7/13/21 TUESDAY. TEMPO workout. After the warm-up mile or so: 1 x 8′ tempo (3’easy) – 1 x 4′ (2′) – 1 x 8′ (3′) – 1 x 4′ (2′).

7/14/21 WEDNESDAY. STRENGTH workout. A little change up for this week. Note, that you can do the Push-Up portion on an incline in order to maintain good form.

TIPS/NOTES: This session changes things up a bit with posterior side work hitting hamstrings, butt, back (Swings); chest, shoulders, triceps (Push-Ups); legs, glutes and mobility (one kettlebell in rack position front squats and goblet squats).

Remember to keep good form with your push-ups and avoid over-straining, execute the push-ups either on an incline, or from on the push-up handles and finally from the knee position. The reps will add up!

Your off days from strength training: Every other day get in 3 reps of Turkish Get-Ups on the right and left sides. The benefits you gain from simply getting TURKISH-GET-UPS done on a regular basis I will list later. Do them without any resistance in your hand during the first couple of weeks until the movement flows and that you have gained the mobility to do so; then add a water bottle in your hand, followed by a light 10# kettlebell.

7/15/21 THURSDAY. SPEED-WORKOUT on a track is best. After warm-up mile, 6 x 30 meters, get in 2 x 100 (100). Then for main part of the workout:

2 x 400 ( on the 2:30 or 3′)

2 x 600 (200)….at 5K race pace

2 x 800 (400 steady jog)….run at 5M to 10K race pace.

As always, get in your stretching for butt, quads and hamstrings.

7/17/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and Trap bar deadlifts. 8 AM at Seminary College off Seminary Drive – drive up the entry road to park in Lot C and do your warm-up run from there. Arrive around 7:30 to get in your warm-up run and a bit of extra hill work.

LMK if attending; in so far: Tom, Elizabeth, Judi, Denise, Robert, Danny, Tricia, Shirle;

1. X 8 R/L Lunge Torso Rotations, X15 Mtn Climbers: Short – Sprint – Short
2. X8 DB Burpee & Press , X8 Russian Twists: 1/2 “B” + Long
3. X8 DB Plank Row, X15 DGB Situp & Reach: Short – Sprint – 1/2 “A”
4. Walking Lunge X Street, 12 DB Thrusters: 4 X Sprint

Hi Folks,

Oops, my article on Wout Van Aerk riding two successive stages of the TDF while pulling off a remarkable placement in both: the equivalent to Usain Bolt running the 100 meters and an ultra marathon – winning one and placing second by inches in the other. Two opposite ends of the ability pole. The first was a Sprint finish where he came within a wheel or less of beating Mark Cavendish, who is pursuing the record 34 sprint wins in the TDF and then ascending one of the iconic climbs in the TDF – Mt. Ventoux.

For the first time ever, race organizers had the riders ascend the 10 miles of uphill at a steeper grade than RRGrade; then climb it again! Van Aerk, at 6’2″ and 170+ lbs. jumped to the lead after the half way mark pulling away from the 140 lb leader to take the win. Quite a feat that one man can have the make-up to be competitive at sprints and also the in the mountains.

After indulging with celebrating the Fourth, it’s time to get back on the horse and get back to training! I’m making a change with the “third board” to up your wind fitness ( to use a simpler term) as we progress the specific training towards Dipsea. This build up towards hill work and leg speed will still improve your time at any road or trail race. Good all-around fitness always pays off for competition and general health.

During August it’s time to up the weight with the Loaded Carries for the overall strength in legs, hips, back and core; the swings improve the entire posterior side, muscular endurance and cardiovascular fitness. The trap bar deadlift will continue to test h

7/6/21 TUESDAY. TEMPO training, i.e., acclimating to race/ threshold pace. After the warm-up mile or so, you’ll run your tempo pieces:

4′ Tempo (2′ easy) – 6′ (3′) – 6′ (3′) – 4′ (2′) ; then finish with your run with some easy miles.

7/7/21 WEDNESDAY. Strength Training this week.

7/8/21 THURSDAY. TRACK/SPEED-WORK. After the warm-up mile, 2x 100 (100), 6 x 30 meters; you’ll do the classic 400 meter repeats workout:

10-12 X 400 (on 2′ if your pace is 6′ pace or better; on 2:30 with 8′ or better; on 3′ if running about 9 minute pace.

7/10/21. SATURDAY. HR/XT/SPRINTS/LOADED CARRIES. 8 am. SEMINARY COLLEGE off Seminary Drive. Arrive early to get in your warm-up run; then meet up entry road to first level lot to begin the workout.

3) new variation with the Press: “X8 R/L DGB Bottom-Up Press”. Here you’ll be using the DGB for bottom-up pressing to get the hang of it easier because of the shorter handles with the DGB. This variation with the Press builds shoulder and wrist strength carefully. It requires fine tuning the movement with deliberate coordination which helps develop the regular kettlebell press.

Hi Folks,

If joining on the SATURDAY HR/XT/SPRINTS; let me know ASAP: Lisa, Chris, Judi, Shirley, Tom, Elizabeth, Andy, Paula, Denise, Hans, Tricia, Alex are a go, so far.

Already a busy Summer of events already underway after the French Open and the WS 100M Endurance Run, the Tour De France (TDF) is already into its third day of 21 days. Wimbledon is coming up shortly; Kevin and Dave do the Death Ride on July 17; then towards the end of July the Olympics begin in Tokyo!

Meanwhile a good number of you will still be building the strength and fitness foundation for the Dipsea in November with strength training, hill repeats, mobility exercises, track work, RRGrade once per month for time and work up to at least 13 miles for your long run; then during August and September running sections of the Dipsea course.

6/29/21 TUESDAY. TEMPO workout. After a solid warm-up 15 minutes you’ll get in: 4′ Tempo (2 easy) – 8′ Tempo (3′ easy)- 12′ Tempo; then continue with the run.

6/30/21 WEDNESDAY. STRENGTH Training sample for this week that as usual includes a hinge movement, something overhead, squat move, core strengthening and trap bar finisher. All members gradually work up to a trap bar deadlift with bodyweight.

X 14 Swings/ X 6 R/L Lunge Torso Rotations ( be able to eventually rotate the torso while in lunge position so that the arms form a “T” straight line.

X 14 Swings / X6 PVC pipe O’Head Squats: a strength movement that requires hip, ankle and shoulder stability. You’ll gradually execute these squats with a weighted bar: a terrific total body strength move that is often under appreciated

X14 Swings / X5 R/L KB Presses with good form with stop hold at the top of each rep.

X14 Swings / X5 DBL KB Clean & Front Squats. Cleaning and holding the kettlebells in rack position builds “bracing” strength, proper form for front squats and core.

X 14 Swings / X 6 R/L Heavy KB/DB One-Arm Rows. A solid and safe move for building back and rear delt strength.

X 14 Swings / 1′ plank with a 10#, 25# or 35# grip plate on your back while holding position in straight line. (Saves doing high number of sit-ups and builds core strength)

X 14 Swings / X Deficit KB Sumo Deadlifts. Works butt, hips, legs and back – and squat range of motion.

7/1/21 THURSDAY. SPEED WORK at your local track. Run warm-up mile or so, 2 x 100 (100) stride-outs, 6 x 30 meters quick cadence pick-ups. Then its:

4 x 200 (200), 4 x 400 (on 2:30 or 3′), 4 x 200 (200), 1 x 800 finisher at 5K race pace.

7/3/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS/ TRAP BAR finisher. 8 am. Meet at Seminary College, off Seminary Drive. Arrive early and get in the warm-up run, then we start with the exercise stations.

Attending so far: Lisa, Chris, Judi, Shirley, Kevin, Tom, Elizabeth, Alex,

Notes regarding the strength workout for this week posted above:

• Those warm-up swings with the Dual Grip Ball (DGB) can help you warm-up those hamstrings and provide better practice for your hip hinge movement. It also teaches you the kettlebell swing easier due to the shorter “handle” and helps warm-up the posterior side of your body.
• the KB Figure 8’s work the trunk area and hips. Practice with a lighter KB to make for a smooth figure 8 movement; make the transition to the other hand a smooth movement
• Kneeling Presses: if you’re kneeling on your left knee with the right foot flat; hold the KB in the left hand to do your presses. You’ll press more strictly while kneeling on one knee and reduce “body English” to get the KB overhead.
• The Goblet Squat: emphasize “bringing your butt down deliberately between your legs and pointing your butt down at the “six o’clock” position best you can with elbows inside your knees. Pause for a count of “1000-1” and come back up pressing both feet flat through the floor.
• The weighted plank quickly builds that torso strength in a minute of less by developing bracing strength on your anterior side.
• The ” I go, you go” method of pacing your swings is designed to keep the swing practice going and build cardiovascular fitness and muscle endurance. Eventually you’ll work it to 10 x 10 reps: provides a solid base of fitness and posterior development.

It’s going to be interesting to see how hot it will be for those running Western States 100 Mile Endurance run from Squaw Valley to Auburn this weekend. I’m sure with less snow pack and the extremely dry weather the runners will be in for a hot and dusty run. Special luck to Verity Breen; this will be her toughest running challenge.

6/22/21 TUESDAY. TEMPO run. After the warm-up 1-2 miles it will be: 12’T (4′ easy) – 8’T (3′ easy) – 5′ T (continue with run to finish at moderate pace). Light stretching routine after the workout!

6/23/21 WEDNESDAY. STRENGTH and fitness training for this week. There will be changes from regular routine to address weaknesses: can’t have any of those!

6/24/21 THURSDAY. SPEED-WORK at your local track. After the 1.5M warm-up, 2 x 10 meters of “skips”, 6 x 30 meters of quick cadence pick-ups and 1 x 200 (200) ; you’ll be doing a descending workout: 1 x 1200 (400), 1 x 800 (200), 1 x 600 (200), 2 x 400 (on the 2′, 2:30 or 3′ depending on your run pace), 2 x 200 (200), 2 x 150 (50), 4 x 100 (100)…..You’re gradually picking up the pace as the distance of the intervals goes down. You’ll go through a good 10′ of stretching after the workout, of course! Note, that after every tennis match Novak Djokovic stretches for an hour! That helps to explain his remarkable full-out stretches to return the ball; moves that for most of us would result in a good hamstring or groin pull!

6/26/21 SATURDAY. HR/XT/LOADED CARRIES/SPRINTS and trap bar deadlifts. 8 am at Seminary College off Seminary Drive in Mill Valley/Strawberry area. Arrive early to get in a good pace warm-up run prior to the start. REMEMBER to text me if you are coming to the workout; I almost cancelled last week due to only four replies. I know a number of the group will be away during the Summer, so attendance is going to fluctuate.

so far coming to workout: Judi, Gayle, Tom, Elizabeth, Lisa, Chris, Robert, Shirley,

The new layer ( which will vary in format) for this Saturday after the Carries and sprints will be doing 4 sets of 10 Kettlebell Swings with a partner:

You’ll pick a partner and the two of you will do the “I go, you go” system of doing swings. You do one set of 10 swings; then your partner does their set of 10 swings. Continue alternating sets until you’ve completed the four sets of 10. We’ll gradually up the number of sets to 5 or 6 rounds.

Purpose: Improve overall cardiovascular and muscle endurance fitness so you can push the Dipsea – or any other races.

Hi Folks,

Looks like Saturday HR/XT/LOADED CARRIES are on for this weekend. LMK if you plan to attend. Weather should be cooler by Friday and Saturday, plus we have an early morning start. You’ll be done by 9 ‘ish prior to the heat settling in for the day. You can continue training through the hot weather; simply reduce the volume of your workouts.

QUICK KB PRACTICE. Carrying out a modest 50 swings with good form with 5 x 10 swings on the minute (OTM) with your stopwatch mode as a “partner”, or using the “I go, you go ” method with a partner builds some serious cardiovascular fitness and you use a bit of a challenging weight kettlebell. Superset Goblet Squats and push-ups for four rounds will be doable during the hot weather.

Alternative second set in addition to the 5 x 10 swings; follow-up with 2 x 3 reps of Get Ups on the right and left sides.

3) A set of 10 swings followed by 8 push-ups ( incline or flat on ground); 10 swings / 7 push-ups; 10 swings/ 6 push-ups and so forth.

6/15/21 TUESDAY. TEMPO. After the warm-up mile or so get in 2 x 12′ tempo, with 4′ easy between each 12 minute bout.

6/16/21 WEDNESDAY. STRENGTH workout for this week. After doing Halos, goblet squats, and lunge torso rotations , get in:

X10 Swings – X8 Deficit KB Sumo Deadlifts

X 10 Swings – X5 R/L KB Presses

X 10 Swings – X5 DBL KB Cleans and Front Squat

X 10 Swings – X8 R/L DB Side Plank “Sweep & Reach”

X 10 Swings – X8 R/L KB/DB One – Arm Rows ( can go fairly heavy with this movement)

X 5 x 10 Swings in “I go, you go ” system, or do the 5 x 10 “OTM” This will get your fitness level a boost. Work at it until you can do 10 x 10 Swings on the minute.

6/17/21 THURSDAY. TRACK session. After the warm-up mileage, 6 x 30 meter quick cadence pick-ups:

Two rounds of: (800 (200) – 600 (200) – 400 (200) – 2 x 200 (200))

6/19/21 SATURDAY. 8 am. HR/XT/SPRINTS/ LOADED CARRIES. 8 am at Seminary College off Seminary Drive in Strawberry area. Arrive early to get in your warm-up run; then be ready to go at 8 am. LMK if you are in for the workout: Be ready for a solid session.

so far: Judi, Shirley, Kevin, Tom, Elizabeth, and more.