Hi Folks,

For some reason my posting for this week did not go through last night; just learned of it now. So I am writing it up again tonight. Bear with me. We are juggling multiple “to-do’s” today and the rest of the week; I’ll update in spurts starting with this week’s Kettlebell Swing Challenge reps.

I know that the reps are modest for a number of you partaking in this Challenge; the idea is to be able to carry out the DAILY reps. That is the challenge: getting the number in, be it a few or many. You can add Goblet Squats and Push-ups in between sets, but get in your daily total of swings. Carry out the reps with proper form and explosiveness; do with more sets of fewer reps to get it done.

Mon 12/14: 30 reps for Novices 70 reps for Experienced

Tue 12/15: 35 reps 70 reps

Wed 12/16: 35 reps 75 reps

Thu 12/17: 35 reps 75 reps

Fri 12/18: 40 reps 80 reps

Sat 12/19: 40 reps 80 reps

Sun 12/20: 40 reps 85 reps

12/15/20 TUESDAY. TEMPO..For today’s workout it is a repeat of running the 6 x 800 meter loop course (2′ recovery jog) you’ve found on the fire roads, track or even a trails, or for those running over 25 per week, 3 x one mile loop course (3 minute recovery). You run over a familiar course to practice even pacing at a strong, but controlled effort. Gradually the reps will be run more evenly as you become better at pacing, more fit and familiar with your loop. There is comfort and a practical aspect to using the same course over and over so you can compare consistency in pacing.

12/16/20 WEDNESDAY. STRENGTH DAY workout. (see photo of white board).

12/17/20 THURSDAY. SPEED-WORK.

12/19/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. At Olivet Seminary College off Seminary drive. Arrive early to get in your warm-up run and be ready to roll at 8 am. Yes, you’ll be getting up in the dark, but there will be good light as you run your warm-up. Those of you still on track with the Christmas Kettlebell Challenge will get in your Swing reps during the last portion of the workout.

LMK if you will be attending; so far: Lisa, Judi, Jill, Kevin, Shirley, …

Remember to use your mask, keep a good distance apart during the exercise stations and during your hill repeats. All of California is experiencing an outbreak of COVID so we need to maintain our separation during the workout. If you are not comfortable coming to the workout, I understand.

INTERNATIONAL RESULTS: New World Record for the half marathon was set in Valencia, Spain last weekend along with a very deep field for the Valencia Marathon producing new course records. Few races are held during Covid, but there have been a few strongly contested major races held for the elite fields only around the globe. This has brought out remarkable depth in both the men and women’s fields; everyone is looking for events to run.

VALENCIA HALF MARATHON. Geoffrey Kamworor’s WR Half marathon time of 58:01 was dramatically lowered by Kibiwott Kandie (57:32) AND three others: Jacob Kiplimo (57:37), the World Half Marathon title winner in October; third was Rhoned Kipruto (57:49), who ran 26:24 10K in January. Kenyan Alexander Mutiso, claimed fourth in 57:59. The pace was intense as they hit 5K in 13:37, 10K in 27:25 ( how many good runners can run a 27:30 or better 10K), 15K (9.32 miles), 20K (12.42 miles) in 54:42. Some eight broke one hour and 20 under 1:06:00.

Dibaba Genzebe took the win in 65:18 ( just under 5′ pace) leading six under 1:10:00. Emily Sisson was one second off the American record with 67:26 in fifth place.

VALENCIA MARATHON: The Trinidad Alfonso Fnd and billionaire supporter, Juan Roig ,had six million dollars to produce the event and attract a first class field which insured a very competitive race. The elite field was very impressive attracting many fast runners: 4 under 2:04:00, 30 under 2:10:00, 65 under 2:18:00, and 71 under 2:20:00! Evans Chebet took the win with a new CR of 2:03:00.

…more to come

The elite women’s field drew six under 2:20:00, 20 under 2:30:00 and 37 under 2:37:04 or sub-6 pace. Peres Jepchirchir ran a solid 2:17:18 for a new course Record! However, the controversy over the shoe improvements by Nike,

Finish time improvements continue at a record pace and finally Adidas has come by with the AdiosPro in answer to the Nike Vapor Fly. Numerous records have been broken with the advancement in shoes during the last two years. Restrictions are beginning to be put into place regarding shoe design and materials. Will be interesting to see if restrictions can be placed on shoe design; the Nike version definitely provides an advantage.

Hi Folks,

UPDATE 12/9/20: Change has been constant all year; it continues this week with more restrictive COVID policies going into place Tuesday. However, with our group of less than twelve attending the SATURDAY HR//XT/Loaded Carries, that we are outdoors, are well spaced and wear masks; we can safely continue. Let’s see how the weather will be for Saturday.

I will continue with the Wednesday outdoor workouts with groups of two people at 7:30, 8, 8:30 and 9 am.

The Christmas Kettlebell Swing Challenge continues this week with the daily routine of increasing kettlebell swings until Christmas day. ( see last week’s blog for the week’s sets and reps. ). I will be posting the rest of the month soon and tips for getting through the Challenge. The idea is to learn how to get in the daily reps – and keep it going! Each person will learn how to manage their energy and time to get this done during busy season.

12/8/20 TUESDAY. TEMPO day. After the warm-up mile or so get in 4 sets of 5 minute tempo pick-ups at 5K effort.

12/9/20 WEDNESDAY. STRENGTH day and the routine for this week. Keeping with your daily routine of 25 (Novice) or 55 reps (Regular kettlebell practitioners) for Wednesday, you’ll see I’ve added some exercises to this day’s program.

X 10 Swings – X 5 R/L “Thread the Needle” or “Lunge Torso Rotations”

X 10 Swings – X 6 Deficit KB Sumo Deadlift

X 10 Swings – X 8-10 Push-Ups (on the ground, on DB’s, or on incline)

X 10 Swings – X5 Goblet Squats (with good pause at bottom with butt at 6 O’clock)

X 5 Swings (with heavier KB) – X 8 L. Muay Thai Side Planks

X 5 Swings ” – X 8 R. Muay Thai Side Planks

X 5 Swings ” – 1′ Weighted Plank

Finish with 2 x 3 reps of Trap Bar Deadlift or DBL KB or DB Sumo DL

12/10/20 THURSDAY. SPEED-WORK. After a good warm-up run and 6 x 10″ quick cadence sprints prior to running:

8 x 45″ (1:30).

12/12/20 SATURDAY. 8 am. HILL REPEATS/XT/LOADED CARRIES, at Seminary College, off Seminary Drive. Arrive early to get in warm-up run. ( we’ll see what the weather holds for us by Friday to see if it is a go).

CHRISTMAS KETTLEBELL SWING CHALLENGE

DATE NOVICE REGULAR

Monday, 12/7/20 20 reps 50 reps

Tuesday, 12/8/20 20 55

Wednesday, 12/9/20 25 55 ( see Wed workout above for the “extra”)

Thursday, 12/10/20 25 60

Friday, 12/11/20 25 60

Saturday, 12/12/20 30 65

Sunday, 12/13/20 30 65

Monday, 12/14/20 30 70……………

Break out with e

notes:

• The goal is to get in a single exercise daily routine – during the busiest month of the year. If you can schedule it in, get it done every day; the rest of the year will be easier.
• You’ll learn a great deal about yourself: the time that works best for you, figuring out the combination of sets and reps so you can keep the daily workout going, add your foam roller work after the session or later in the day on your backside to take care of the back, hamstring and butt muscles – and be ready for the next day.
• Vary the sets and reps to get job done as needed in order to maintain proper form. Don’t let your technique sway from a strong explosive movement with strong short exhale with tongue behind pursed lips, coming to a “vertical plank” position with knees locked, butt cheeks squeezed tight, abs tight, arms locked straight at shoulder level while squeezing your forearms and crushing the kettlebell handle. The KB should pass through at knee height; no lower so you work on your “hip hinge” and avoid doing a squat. The Swing is not a Squat, and the Squat is not a Swing.“
• Prior to the day’s set of swings, do your strap shoulder warm-up, some light slow-paced goblet squats, hip raises and halos.
• If sets of 10, 15, or 20 reps become too much on a given day; do part of the workout with sets of five reps.

Hi Folks,

UPDATE 12/4/20: KETTLEBELL SWINGS DECEMBER XMASS CHALLENGE for the month of December is back by request.The goal is to build your daily reps based on Pavel, the Russian Special Forces specialist, who introduced kettlebells to the US during the 1990’s ( I took class with him in 2002; then several more until certified by the staff from Pavel’s organization, Strong First.

The eventual goal is get in 100 swings, seven days per week and five Turkish Get Ups on each side -until it’s like brushing your teeth daily. Pavel has written an instruction book, Simple and Sinister which focuses on the Kettlebell Swing and Turkish Get Up (or simply Get Up). Our fitness group should be able to get in 5 days per week because your also focusing on running, cycling, swimming and weight training. Getting in swings, get – ups, some goblet squats and trap bar deadlifts, will give you “general preparedness” for all activities, sports and general strength for daily living.

The reps will seem low for the daily routine, but I’m giving you time to adjust to daily swings; some of you may be only getting in the reps and sets two-three days per week. It will be an adjustment to performing them daily; a conservative volume daily will add up in effort and results.

The other part of the challenge is to get in the fairly brief workouts during the busiest month of the year. You have to figure what time of day works best for you.

The XMAS CHALLENGE will be posted below).

Please take care of yourselves by wearing the mask and minimizing contact with others, the increasing numbers of COVID -19 cases are truly frightening. …..You can , however, safely train outdoors; we have the beautiful open space to run, bike and swim to keep our sanity and stay in shape!

12/1/20 TUESDAY. TEMPO on the track, fire roads, or trails. You can carry out the two rounds of the workout after a warm-up mile or so:

2 x ( 6′ (3′) – 5′ (3′) – 4′ (2′))….run them at “comfortably stressed

12/2/20 WEDNESDAY. STRENGTH TRAINING.

TWO rounds:

X 10 Swings – X 5 R/L KB Clean & Presses

1′ Farmer Carry

X 10 Swings – X 12 DGB Situp & Reach

X 10 Swings – X 6 R/L Alternating DB/KB Gorilla Rows

1′ Rack Carry

X 10 Swings – 8 Deficit KB Sumo Deadlifts

X10 Swings – X6 R/L DB Plank Row

1′ Waiters Carry

12/3/20 THURSDAY. SPEED-WORK. After mile warm-up and 6 x 20″ pick-ups.

Four Rounds: ( ( 5′ (3′) – 1′ (1′))…..about 600 – 200. Run at 5K and mile pace.

12/5/20 SATURDAY. HILL REPEATS/XTRAINING/LOADED CARRIES. 8 am start at Seminary College off Seminary drive. Arrive earlier and park along Seminary Drive to get in your warm-up run.Bring your mask as usual and keep social distancing during the runs and lifts. I wipe down the weights and kettlebells, but bring your own small portable sanitizer for after the workout.

LMK if you are joining in, so far: Hans, Judi, Alexandra, Shirley,

KETTLEBELL SWINGS DECEMBER XMAS CHALLENGE 2020

Some of you reminded me that we need to get rolling on the Challenge again for 2020!

DATE …………………. Regulars ………….. Novice

Friday, 12/4/20: 40 swings……………. 15

Saturday, 12/5/20: 45 15

Sunday, 12/6/20: 50 20

Monday, 12/7/20: 50 20

Tuesday, 12/8/20: 55 20

Wednesday, 12/9/20 55 25

Thursday, 12/10/20 60 25

Friday, 12/11/20 60 25

Hi Folks,

Update 11/25/20: Saturday Hill Repeats are a go. So far coming: Kevin, Judi, AJ, Sally, Hans, TJ,

Here’s to your safe and modified Thanksgiving; perhaps enjoy a good run or ride that morning because the weather will be unseasonably good for any outdoor activities. You can do so safely: your outdoors and maintaining social distancing. After the outing in the Marin outdoors you can enjoy the Thanksgiving celebration with your immediate safe pod.

11/24/20 TUESDAY. TEMPO workout. After the usual warm-up mile or so do two rounds:

( 3′ (2′) – 5′ (3′) – 7′ (4′)). Hold that steady “comfortably stressed pace”; the 3′ and 5′ at 5K effort and the 7′ length at 10K pace.

11/25/20 WEDNESDAY. STRENGTH day workout called the PALYCE (for Pam and Alyce). I am having trouble putting up whiteboard with the workout for week of 11/23/20…

X 10 Swings – X 6 R/L Lunge Torso Rotations ( work to even up the ROM on the right and left sides)

X 10 – X 6 Deficit Sumo Kettlebell Deadlift ( keep weight moderate and work for an extra deep squat. It will work the butt/hamstring area where runners sustain injuries)

X 10 – X 6 KB/DB “Plank Drag” ( work to hold your torso and legs square to the floor while holding the push-up plank position)

X 10 – X 5 R/L DGB/KB Reverse Lunges (step backwards so that you end up in a split squat position with the trailing leg bent at the knee and the weights straight in line with your shoulders. Coming back up to starting stance works the quad and buttock muscles which provides strong hip extension for running and hill training. )

X 10 – 30″-1′ Weighted Plank ( can be done in push-up position or on fore-arms)

X 10 – X 10 Push-Ups

X 10 – 1′ Rack Carry ( stay erect, don’t lean back; rather concentrate on engaging i.e., “bracing” your back

X 5 heavier swing – X 6 Deficit KB Sumo Deadlifts

X5 ” ” X 12-15 Leg Raises ( keep low back touching the ground )

X5 ” ” – X L/R Standing KB Presses ( or DB) ( remember to pause at the top of the press)

X5 ” ” – X8 DB Burpees ( each time you bring your feet forward in one motion, land them just outside of your hands)

Finish with Trap Bar Deadlifts 3 X 3-5 reps.

11/26/20 THURSDAY. THANKSGIVING DAY RUN. Take a break from speed-work and go to a trail run that Marin has to offer and get in 4,6,8 or 10 miles; the weather will be fine.

11/28/20 SATURDAY. 8 am. HILL REPEATS/CROSS TRAIN/LOADED CARRIES & SPRINTS. The workout is on for Saturday. Meet Seminary College off Seminary Drive. Arrive well prior to the start, park along Seminary Drive by the entry road and get in your warm-up run.

TRAINING Tip, adding a course. 800 meter or 1 mile loop for timed repeats -to be run twice per month..

Find a grass, fire road or path loop (or use a track if you have access to one) to lay out an 800 if you run an 8-minute pace or slower; a mile course if faster than 8-minute pace. Doesn’t have to be a flat course but can be a slightly rolling terrain. Over the upcoming months run the course twice per month for speed-work and pacing practice, but always at controlled tempo effort.

Run the 4 x 800 meter set with two minute rest in between reps.

Run the 3 x mile repeats with a 3-minute recovery in between reps.

Keep a log of your workouts and see how you progress with running the reps within 1-5 seconds of each other. Your time will be more consistent with time and practice as you learn how to pace the loop course. It provides a fitness producing workout, develops your perceived effort running and pacing. the

Hi Folks,

SATURDAY workout is on. Bring your mask and LMK if you are attending.

I have included two strength workouts for this week: you can do the “regular” length workout or a shorter version. I’ve found with increased endurance training I need to offset the muscle mass and strength loss with key lifts: trap bar deadlifts, goblet squat, swings and loaded carries. Just a few key lifts are essential to maintain LBM ( lead body mass).

Anticipate the cooler mornings by setting out the appropriate clothing the night before so you don’t bail on your workout. You’ll be more likely to get up and delve into your workout if you have the workout clothes set out the night before. It reminds me of the saying, “There’s no bad weather, only bad clothing.” But then again, with rain forecast for Wednesday; you’re on your own but do in garage or under any overhang out of the rain..

11/17/20 TUESDAY. TEMPO. You’ll get in your 1.5 mile easy then do: 1 x 20 minute steady pace at a “comfortably stressed pace”; equivalent to a distance of a 5K or so.

11/18/20 WEDNESDAY. STRENGTH DAY. This one will be on your own at home; no workout in my front yard this week due to rain. I have posted the “regular” workout, and add an at home workout with fewer exercises.

Workout #53:

SWINGS PUSH-UPS

X 10 9 (can be done on an incline, e.g. against a railing, side of kitchen sink or table if needed

X 10 8

X8 DEFICIT KB SUMO DEADLIFTS

X 10 7

X 10 6

X 8 R/L DB/KB PLANK ROWS ( keep torso square to the floor as do your rows)

X 10 X 5 Right Offset Push-Ups ( can use a DB or KB on its side, or yoga block)

X 10 X 5 Left Offset Push-Ups

X 8 DB/KB “THRUSTERS”

X 10 X 3 Push-Ups

X 10 X 2 Push – Ups

X 5 Heavier Swings – X 12 LEG RAISES (keep low back touching the ground)

X 5 ” ” – X 5 R/L Standing Presses ( hold with pause at top of lift)

X 5 ” ” – X 10 R/L Muay Thai Planks

X 5 ” ” – DB/KB Bent Rows

WORKOUT for at home #2:

X 10 Swings – X 10 Push-Ups (either on the ground or on an incline to maintain good form)

X 15 Swings – X 5 Deficit Sumo KB/DB Deadlift (go for the deepening your squat position)

X 20 Swings – X 5 R/L Clean & Presses

X 5 Heavier Swings – X 15 DGB/DB Pullover Sit-up and Reach

X 10 Swings – X8 Push-ups

X 15 Swings – X 5 Deficit Sumo KB/DB Deadlifts (maintain flat back)

X 20 Swings – X 6 Deep KB Goblet Squats (pause at bottom for the “1000-1, ” count, butt pointed down at 6 o’clock, hamstrings touching calves; straighten up & arch the back)

X 5 heavier Swings – 10 Push-Ups.

Can finish with Rack Carry, Farmers Carry, Waiters Carry.

11/19/20 THURSDAY. SPEED-WORK. Get in about 1.5 miles of warm-up plus 6 x 10 second pick-ups; then launch into the equivalent of 6 x 800 at 10K down to 5K pace by running 4 minutes ( 2′ recovery jog between reps).

11/21/20 SATURDAY. HILL REPEATS/XTRAIN/LOADED CARRIES/SPRINTS. 8 am start. The workout is on. Meet at the usual Seminary College site off Seminary drive and arrive early to get in a warm-up run and be ready to do the first set of exercises and hill repeats. Weather will be cool. Bring your mask and any wipes if needed ( I have them also in the van).

Let me know if you will join in so I have a head count.

Hi Folks,

UPDATE on 11/13/20: SATURDAY HILL REPEATS is a go: rain stops at 3 am, so we should be good to go at 8 am. See you then! Let me know if you are attending.

Very full week for me so I’ll be updating the blog as the week unfolds. Be prepared for cold mornings and likely rain on Friday; we’ll see how Saturday Hill Repeats look later in the week.

11/10/20 TUESDAY. TEMPO run or do longer hill repeats. After the warm-up mile plus run 2 x 10 minute tempos at 10K race pace effort with 5′ recovery run in between.

11/11/20 WEDNESDAY. STRENGTH TRAINING. Workout for week of 11/9/20:

X 10 Swings – X 5 R/L KB Bottom-up Press ( use a light KB because this lift takes more balance and strength control. It is excellent for shoulder health, stability and forces good pressing technique)

X 15 Swings – X 6 Deficit KB Sumo Deadlift (emphasis on developing ROM with moderate weight)

X 15 Swings – 1′ RACK CARRY ( if a watch is not handy, count out 60 steps)

X 10 Swings – X 12 DGB Pullover Crunch & Knee Tuck

X 15 Swings – 1′ FARMERS CARRY

X 15 Swings – X 8 R/L DB Plank Row

X 10 Swings – X 4 R/L KB/DB Top Half Get-Up

X 5 Heavier Swings – 1′ Weighted Plank

X 5 heavy Swings – X 4 KB Heavy Goblet Squats ( can use DB held vertically with 2 hands)

X 5 Heavy Swings – X 8 R/L Muay Thai Side Planks

11/12/20 THURSDAY . SPEED-WORK day. After the usual warm-up run and six times 10″ pick-ups.

4 rounds of: (( 1:45 (2′) – 1′ (1′) – 40″ (1′))

11/14/20 SATURDAY. HILL REPEATS/XTRAINING/SPRINTS & LOADED CARRIES. 8 am. The workout is a go.

. Held at Seminary College off Seminary Drive by Strawberry. Arrive 20-30 minutes prior to the start of the workout, get in your warm-up run, go up the entry road to where I have the exercise stations and loosen up. After the exercise stations and hill repeats you’ll do the 30 meter pick-ups to improve leg turnover interspersed with Loaded Carries to build time under tension (TUT) and overall body strength. .

Hi Folks,

11/6/20: For Saturday Hill Repeats: Lisa, Elizabeth, Tom, Shirley, Judi, AJ, Hans, Andy, Paula, Alexandra, Lorene,

Update on 11/5/20: A tip on the Strength Workout regarding the Plank Press ( see below).

Looks like we’re in for a good weather week of training – take advantage of it! I will be updating the blog and adding commentary on track and hill training. (..more to come).

11/3/20 TUESDAY. TEMPO workout. After the warm-up mile and 6 x 10″ pickups you’ll do:

2 x 5′ (5′) at 5K effort, then 4 x 3′ (3′). Follow with a cool down run and stretching.

11/4/20 WEDNESDAY. STRENGTH TRAINING. Will include two new variations of familiar exercises.

Deficit Reverse Lunges: Hold two dumbbells or kettlebells at your sides while standing erect, step with both feet onto a low block 2-3″ high, step, delineator base, or good size weight plate ( probably a 35#, 45# or 100# plate). Step back with left leg, sink down into split squat position to where left knee of trailing leg is a few inches off the ground and right thigh parallel to the floor . Come back up onto the plate or block, then reverse lunge with right leg and come back up onto the plate to standing position. Continue alternating legs until you have 4-6 reps completed for each leg. If you don’t have a low height piece, simply do the reverse lunges from ground level.

Plank Plate Press: While in plank (push-up) position, grasp a water bottle vertically, or a 2.5 or 5 lb plate; bring the weight up to shoulder height and extend arm forward keeping it parallel to the floor at shoulder height and back. Continue for 5 reps. Do the same on the opposite side. Keep weight low, because it’s difficult to keep your body in proper horizontal form during the press; there’s a tendency to tilt the torso. It’s also more about the horizontal pressing motion forward than how much weight one uses during this exercise.

11/5/20 THURSDAY. SPEED-WORK. A ladder format using time format ( if you have access to a track, fo for it; if they allow you at the facility).

45″ (1′) – 2′ (1:30) – 2:30 (2′) – 4′ (3′) – 4′ (3′) – 2:30 (2′) – 2′ (1:30) – 45″ (1′). Follow with cool-down run.

11/7/20 SATURDAY. HILL REPEATS/STRENGTH/LOADED CARRIES. 8 am start.( let’s see what the weather holds for this day. likely be cold!) At the Seminary College off Seminary Drive. Arrive prior to the start, park along Seminary Drive and get in your warm-up run; then meet at the exercise station spot one block up the entry road.

HILL TRAINING….Some brief notes on the 3-Minute Hill workout:

When you’re coming back off an injury you have to bring back strength, power, VO2max, and lactate threshold components. They are all reduced by the time you’ve finally healed up from an injury and need to get back in shape. One of the best ways to get it all back is the “three-minute” hill workout at 5K effort level. ( our Saturday Hill Repeats focus on shorter hill repeats for leg strength and power so that you maintain leg speed, strength and keeps you injury free).

Hill training quickly builds up running economy and specific strength ( Research Running News, edited by Owen Anderson, PhD, August 1998). The three-minute provides a moderate time period that’s not too short or too long when regaining your fitness. As you reach the top of the hill you’ll be at 95% of your VOxMax. Noted Finnish exercise scientist had just a few weeks to prepare for the Finnish National Championships which involved taking to a 3-minute hill for repeats to boost his VO2Max- in a hurry. The workouts would also boost his leg strength. (During the 1960’s the Swedes and Finns did a great deal of the research on fitness testing cross country skiers, runners and swimmers. My exercise physiology textbook that we used at Cal was authored by the Swedish scientist, Per Olof Astrand; soon after our own George Brooks, PhD and Tom Fahey PhD wrote Textbook of Exercise Physiology)

Research has shown that working at an intensity of 90-100% of VO2Max is optimal for boosting a high fitness level. One study showed that running at 90-100%VO2Max improved performance capacity 35% more than working at 70-90% VO2Max. A study by three-time Gold Medalist, Peter Snell of New Zealand done at Texas Southwestern University (he earned his PhD in exercise physiology after his remarkable running career. He was driven to learn how the running body works and the effects of altitude training). He found that completing about 30 minutes of intervals each week at 90 to 100% VO2max tripled improvement in aerobic capacity compared to running about 60 minutes per week at 80% of VO2 max.

The hill should be a steepness that doesn’t slow down your leg action. Begin with four to five reps; then gradually add reps just twice per week. I believe that for most of our group four reps will do the job without over taxing those who are running modest weekly mileage. You will achieve noticeable improvement in fitness. You’ll need to add three mile workouts at a bit slower than 10K pace and apply your strength fitness gains. This extended time period will acclimate you to sustained running and racing.

Hi Folks,

UPDATE on 10/30/20: SATURDAY HILL REPEATS/XT are on for tomorrow, 10/31/20. So far coming: Hans, Lisa, Shirley, AJ, Andy, Paula, Alexandra..LMK is you see this late and if you’re coming. Will be cool, but being Spartan tough, you all will be fine.

Fall definitely hit during the weekend but we’ll have a little bit of help with morning darkness when we switch to Daylight Saving Time late Saturday night. Enjoy Halloween best you can in your neighborhood with the kids – and enjoy the extra hour of rest Sunday morning.

Information on the BodyHealth products that you can access through link above, I’ll be writing up here later. Meanwhile you can read the information at the site; especially about more absorbable amino acids, bone health and more. There’s also a discount for my group using COACHKEES10 when you order.

10/27/20 TUESDAY. TEMPO. After the usual warm-up you’ll get in some controlled tempo pace pick-ups at a “comfortably stressed” effort level.

8′ at 10K race pace (4′ recovery run), 6′ (4′), 4′ at 5K RP (3′), 4′ (3′), 4′ (3′), 3′ (3′).

10/28/20 WEDNESDAY. STRENGTH DAY TRAINING. Week of 10/26/20 Workout-Variation on the past Workout #48. ).

X 10 Swings / 1′ Rack Carry ( w/kettlebells are best; can be uneven weight pair)

X 15 Swings / X 6 Deficit KB Sumo Deadlift ( keep the weight moderate: you’re working on improving range of motion (ROM) and serves as good warm-up for Trap Bar Deadlift finisher.

X 15 Swings / 1′ Waiters Carry (keep wrist straight, don’t overload the weight you use: own it)

X 10 Swings / X 12 DGB/DB/KB Sit-up and Reach

X 15 Swings / X 10 Push-ups ( can be done kneeling or on incline; have good form)

X 15 Swings / 1′ Farmer Carry ( gradually work up to half your bodyweight in each hand)

X 10 Swings / X 35 Jumping Jacks

X 5 Heavy swings / X 5 R/L Alternating Clean & Presses

X 5 Heavy Swings / X 5 1-Arm O’Head Squats ( use light KB or DB, hold overhead with bicep alongside your ear, brightness your body into a deep squat with butt at 6 o’clock – hold for a few seconds, then come up pushing your feet through the floor.)

Finish with Trap Bar Deadlifts: 4-3-3 reps…This is one lift not to miss!

10/29/20 THURSDAY. SPEED-WORK day. After your warm-up run and 10 second pick-ups:

3 x ((5′ (2′) – 4′ (2′) – 2′ (2′))

10/31/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES are on! 8 am start at the SEMINARY COLLEGE off Seminary Drive. Arrive early, park along Seminary Drive by the college entrance for your warm-up. See you at the exercise stations set up to begin the workout.

coming so far: Lisa, Hans, AJ, Shirley, Andy, Paula, Alexandra.

Hi Folks,

Almost eerie good weather over the last several days that we’ve all taken advantage of by getting in good runs and rides and even swims; though it also means drought conditions and scary fire conditions. Keep with the social distancing if you’re training with your “pod” of runners or cyclists: COVID is on the rise in California.

RESULTS. The IAAF World Championships Half Marathon is probably the world’s most competitive road race with the women and men’s fields attracting the best track and road runners to run as individuals and team titles. Each country enters five runners with the top three scoring: lowest total time wins. The event is held in a different country each year. This year it was close by the Baltic Sea in Gdynia, Poland run over a 3.4 miles loop course four times. This race usually attracts 27,000 runners, but with the COVID issue this was to be a race for the elite men and women.

The weather was 47 degrees with 6mph winds, perfect for fast running. Prize money for individuals also provided the incentive for all-out efforts for a race distance (13.1 miles) that is covered in about an hour. Individuals: $30K – $15K – $10K – $7K – $5K – $3K. Teams: $15K – $12K – $9K – $7500 – $3000.

Peres Chipchirchir, 27 from Kenya, set a WR for the half in a women’s only field with a 65:16 ( sub 5- minute pace!) winning this event for the second time and earning $30K for the win, $50K for the World Record. Some six women broke 66:00 and 9 women under 67:00 – a very competitive field. She and the lead pack hit 5K in 15:20 (15:33 is 5-minute pace), 30:37 for 10K (15:26), 46:24 (15:38) for 15K (9.32 miles). There was a trip-up and fall by two of the women after mid-way into the race; they never could catch up to the leading trio due to the intense pace. Ethiopia won the team title followed by Kenya and Germany.

The men’s race was no less competitive and featured the new world record holder from Uganda for the 5000 (12:35) and 10,000 (26:11) on the track, Joshua Cheptegei along with past record holders and a pack of men who have run under 60 minutes. Some 35 men hit the first “slow” 5K in 14:19 (60:30 pace), 10K in 28:23 with 23 men in tow; 15K in 42:17 (a 13:54 5K push thinned out the field to 11 men), 15-20K was run in 13:38. It was Jacob Kiplimo age 19 and countrymen to Cheptegei, who blasted for the win in 58:49. World record holder Kandie of Kenya also broke 59:00 for second; 10 men broke 60:00, that’s happened only once before. Twenty-eight men broke 61:00! The Kenyan team closely edged out Ethiopia 2:58:10 to 2:58:25 with Uganda for third 2:58:39.

10/20/20 TUESDAY. TEMPO pieces today. After the moderate pace mile warm-up and stride-outs get in the tempo at 10K race piece, i.e., under control, “comfortably stressed” and faster than your normal distance running effort.

12′ (5′) – 8′ (3′) – 5’…finish with easy running and stretching after the total of 25 minutes of tempo.

10/21/20 WEDNESDAY. STRENGTH TRAINING. This week’s training session has a couple of Loaded Carries included; afterwards finish with the Trap Bar Deadlift and the third loaded carry, Waiters Carry. The training session warm’s you up well for launching into 5-3-3 or 3-3-3 reps with a moderate weighted trap bar deadlifts. I encourage the three reps load for safety over doing singles; we’re not competing in powerlifting, just getting strong and maintaining bone integrity.

Notes for the workout, time to mention some tips: Prior systematically going through the training session get in your Halos, hip bridges, goblet squats with three second hold, and strap shoulder dislocates.

Plank Row: Do 6 reps with both right and left arms while holding torso square to the floor and in a straight line.

Thrusters: can be done with dumbbells or kettlebells; remember to come to at least a half squat and drive up with the legs quickly first to gain momentum. Don’t overload the press portion, rather “own it” with a solid no straining press overhead.

Rack Carry: Two kettlebells are best for this “bracing” strength carry with the goal to build time under tension (TUT) for the backside from waist to trapezius height. You will definitely need to execute the double kettlebell clean from dead start position to bring the kettlebells to the rack position! Work to increase the weight you use for Swings and one-arm swings; it’s all tied together.

Lateral Bar Dips: Use an easy to use staff, PVC narrow pipe or even broomstick. Execute this side to side big step movement on a smooth surface so you can slide laterally easily. We do so many forward movements, doing lateral movements help with hip stability and strength.

Waiters Carry: Use a very manageable kettlebell weight that you hold aloft for a full minute with your biceps alongside your ear and maintain a straight wrist – it’s an extension of your arm. By keeping the resistance to a light to moderate weight; don’t want to injure the rotator cuff complex of muscles.

Weighted Plank: If you don’t have someone to place the weight plate on your back, you can do it on your own. I’ve worked up to placing by a 45# plate on my back by kneeling down low, grabbing the plate from next to me and placing it on my back. Holding it in place with a straight back for 30″ to one minute is plenty for building strength in your front (anterior) side.

Double KB/DB Front Squat: Get two manageable kettlebell weights in rack position, tighten your abs and torso, i.e., brace it and bring your butt down between your legs, pause at just below parallel while keeping your core/torso strong. Drive both feet “through the floor”, keep your torso erect as you come back to an erect stance. Avoid the shaky execution of this lift, you’re in control of the movement; the weights used will gradually come up. The front squat is more demanding because one cannot do a “back lift” as with the regular barbell squat. Exhale strong at the peak of the left. One heck of a leg and torso builder!

Side Plank “Sweep and Reach”: Often neglected, the side plank is often overlooked for the regular plank; you need both for balanced torso strength.

Farmer Carry: I’ve gone over the benefits of the Farmers Carry in past postings; this is one to do at least once or twice per week. It’s a safe “Walking plank” that works around your back and pelvis area safely while building overall strength with TUT. Your goal is to work up to half your body weight in each hand while walking out 30 seconds and back 30 seconds.

Clean and Presses: This can be easily be a stand alone exercise for another session when short on time for it works legs, hips, back, arms and shoulders. It will take practice to clean the weight to the rack position without banging your wrist prior to smoothly pressing the KB or DB overhead, pausing with a “1000-1” count at the top.

10/22/20 THURSDAY. SPEED-WORK. If you’re able to run on a track you’ll be doing 800’s and 400’s; otherwise it’s on the fire roads or trails by time. Keep it at 5M effort for the 4′ repeats (800’s) and 5K effort level for the 400’s.

4 x 4′ (3′), 4 x 2′ (3′).

10/24/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES at Seminary College off Seminary Drive. It’s becoming darker in the morning, but once you’re up and arrive at the Seminary College entry road it should be full daylight. I keep it somewhat early in the morning to avoid attracting too much notice and be out of there by around 9 am.

Hi Folks,

Today friend Eric and I rode from south to north on the Silverado trail into Calistoga. We saw the extensive Glass Fire damage from St Helena area northward . The fire fighters managed to save many structures while all around them trees and grass burned; amazing they could save a number of homes . We saw many telephone poles already replaced along Silverado Trail and much evidence of tree cutting. PGE trucks were parked alongside the road at several locations dealing with downed power lines, putting up new poles and quickly restoring power to the area. All in all, it was very sad to see the devastation and smell the ash along Silverado Trail. I wasn’t able to take photos in a number of hard hit stretches because they had single road alternating traffic control; when it was our turn we had to hustle through!

10/13/20 TUESDAY. TEMPO day. After the usual warm-up run the sustained pick-ups at 10K race pace or faster on the track, trails or roads: 2 x 6′ (4′), plus 1 x 4′. During the tempo pieces concentrate on “relaxed speed” form, don’t force the effort, but keep it at a high aerobic level.

10/14/20 WEDNESDAY. STRENGTH DAY. Workout for this week combines some mobility and the basic strength variety exercises while sticking with the 100 reps of kettlebell swings to build the entire posterior side and fitness. ( if you are new to swings, gradually work up to the 10 x 10 volume; after you learn the KB swing technique).

Keep the focus on the solid hip explosion forward, coming up to a “vertical plank” with buttocks squeezed together, knees ” zipped up”, abs contracted and lats forcibly activated. , and the kettlebell at chin level. Exhale forcefully with a short breath through pursed lips with the tongue pushed against the back of the teeth. After the main exercise session you’ll finish with 5-3-3 reps of Trap Bar Deadlifts to build all out strength and shore up the traps, quads, hamstrings , hips and back.

Note that with a number of exercises the rep count seems modest: I’m working with a good number of people over 50 years of age and keep volume and intensity in check. You can easily adjust the number of reps for your level of fitness. I have them up the intensity with the Loaded Carries because it safer to do so because one is primarily “bracing” the body and minimizing movement; just holding the kettlebells ( or dumbbells) in place and building “time under tension” ( TUT). All-out strength we do with Trap Bar Deadlifts for hips, back, legs, traps and grip. I also have the clientele perform a hinge movement, a squat version of some kind ( i.g., Goblet Squat or Front Squat), something overhead ( presses, overhead squats), back training ( swings, deadlifts) and mobility.

Even limiting some workouts to Swings, Push-Ups, Goblet Squats, Loaded Carries, and Trap Bar Deadlifts will cover what one needs for strength gains and mobility. The one exercise we all need to add and/or maintain is the all-in-on exercise: the Get-Up.

( I see I need to work on my printing with the whiteboard pens!)

10/15/20 THURSDAY SPEED-WORK day session. After your warm-up and 6 x 10″ quick turnover pick-ups, you’ll get in six rounds of: (2′ (2′) + 45″ (2′ )). If you can do the workout on the track you’ll be doing six rounds of 400’s and 200’s; if on the trails, fire roads or road you’ll run them by time.

10/17/20 SATURDAY. HILL REPEATS/WEIGHT TRAINING/ LOADED CARRIES. 8 AM At SEMINARY COLLEGE grounds off Seminary Drive. Arrive early, park along Seminary Dr. to get in your warm-up run and be ready to go by the exercise stations by 8 am.