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

Hi Folks,

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

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

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

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

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

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

7/9/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT.

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

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

R. Lunge Torso Rotations

Inverted Row / Alt one-leg Hip Thrusts

Wipers

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

Right Side Leg Raises

R/L Standing KB Presses

Lateral Bar Dips

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

Farmer Carry / Rack Carry

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

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

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

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

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

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

Hi Folks,

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

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

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

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

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

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

WORKOUTS AND UPCOMING RIDES AND CYCLING EVENTS

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

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

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

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

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

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

Week of 1/24/22: Workouts, events

Hi Folks,

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

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

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

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

R/L Thread the Needle

Incline Push-ups / Inverted Row

R/L Foot to Hand Placement

BB Wipers (gradually increase weight on BB)

DBL KB Swing Cleans x 6

R/L KB Presses

Weighted Plank

Swings x 15

KB Rack Carry / Farmers Carry

SHORTER HOME WORKOUT: Keep it moving, focus on form

X 12 Swings / X 10 Push-Ups

X 12 Swings / X 8 Push-Ups

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

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

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

1′ Plank

X 12 Swings / X 6 Push-Ups

X 12 Swings / X 5 Goblet Squats

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

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

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

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

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

Hi Folks,

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

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

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

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

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

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

R/L X full Get-Up

5 x 12 KB Swings OTM ( on the minute)

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

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

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

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

LMK if you will be joining in:

Some UPCOMING EVENTS:

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

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

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

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

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

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

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

Hi Folks,

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

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

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

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

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

Deficit KB Sumo DL

R/L Lunge Torso Rotations

Incline Push-Ups

Exercise Ball Transfers

BB Bent Row

DBL KB Swing Clean to Front Squat

R/L Standing KB Presses

Weighted Plank

KB Swings x 15

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

( Stretch after)

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

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

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

Sat HR

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

Hi Folks,

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

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

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

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

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

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

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

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

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

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

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

Week of 12/27/21: Workouts, last week for Christmas Kettlebell Swing Challenge, NYear’s Day RRGrade run.

Hi Folks,

12/31/21, UPDATE 3:30 pm on RRGRADE RUN: Paula, Andy, Hunter will be joining us for the run up the Mountain. Andy and Hunter will go with the 8:30 start and Paula with 8 am. Lisa will be running from Mt Home Inn to the top and back again after hooking up with the group.

Running so far: Dave C, Pam ( cycling up),JudiS, Denise M, Robert F, Kevin P, Linda (cycling), Gerald A, Kathleen H, Paula, Andy, Hunter. Jill N (cycling up), TJ (cycling up)…I think those mtn biking up will meet by the start at 9 am.

RRGrade run update 12/30/31, 6:40 pm: Joining in for Saturday morning: Dave C, Pam, Denise, Robert, Kevin, Linda, Gerald, Kathleen H and maybe daughter Alycia. ( see below for more details). Some will run back down the mountain, others will want a ride back down. 8am start for those running slower than 9′ miles; 8:30 am for those running under 9 ‘ pace.

We’re in the last week of December – and closing in on the finish of the Christmas Kettlebell Challenge. Not easy to complete, but I hope all of you took a good shot at it; if not you can tackle it during January. SWINGS:

DATE NOVICE INT EXPERIENCED

12/27/21 55 65 90

12/28/21 55 65 95

12/29/21 55 65 95

12/30/21 60 70 95

12/31/21 60 70 100

NEW Women’s World Record for Turkish Get-Ups in 60 minutes was set by COLLEEN CONLON on 12-4-21 with 188 reps with 16 kg ( 35#) ( averaging over 3/minute!).

12/28/21 TUESDAY. TEMPO. After the warm-up mile 10′ T (4′ easy) – 8′ T (3′ easy) – 6′ Tempo and then to finish.

12/29/21 WEDNESDAY. STRENGTH TRAINING CIRCUIT. After a warm-up with Halos, Goblet Squats, Hip Raises:

Deficit KB Sumo Deadlifts

R/L Kneeling Thread the Needle

Incline Push-ups

Ball Transfer

BB Bent Row off the rack

DBL KB Swings & Front Squats

R/L KB Presses

Weighted Plank

Lateral Weighted Bar Dips

Rack Carry

12/30/21 THURSDAY. SPEED-WORK. Warm-up run, drills, 6 x 30 meter pick-ups. 10 x 400 (on 2:30 or 4′)

1-1-22 SATURDAY. NEW YEAR’S DAY Is on for 8am start for those running slower than 9 minute miles; 8:30 am for those running sub 9-minute pace. the idea is to finish about the same time at the top.Should be clear weather. I’ll have my van at the top and Shirley will bring her car to help with rides down the mountain after the run.

Joining in so far: Dave C, Pam J, Denise, Robert, Judi, Kevin, Linda, Kathleen H ( and maybe daughter Alycia, Gerald.

Clothing to be brought to the top for you. You can put into my van a small duffel bag with a change of shirt, add warm-ups, and jacket; you never conditions on top.

Jill N is going to mtn bike up the grade; anyone dealing with an injury can join her for the bike ride up the Grade and join in on the fun and New Year’s celebration. Gayle S, join her?

THOSE NOT RUNNING can join me Shirley and I for kettlebell training in the parking lot at the top. We’ll get in Loaded Carries, Swings, Clean & Presses.

. Been a tradition to get in this run from downtown Mill Valley, up Blithedale Ave, to the dirt fire road, i.e., Railroad Grade ,to the top of Tam’s parking lot. It’s also open house at the Gravity Car Museum located adjacent to the parking lot area. They’ll be serving snacks from 11 am on.

Week of 12/20/21: Workouts; the Christmas Kettlebell Swing Challenge continues; no Sat HR/XT

Hi Folks,

Christmas week is here with much for each of us to accomplish by Saturday. Take care of yourself though demands on your time are increasing. Eat healthy and get your sleep will give you energy to keep pushing. I depend on foam rolling and stretching every day to keep the “equipment”, i.e., back and legs supple and work out the tight spots. I’ve found that with daily swings my back muscles require daily foam rolling so I can be healthy for the next day of swings.

CHRISTMAS KETTLEBELL SWING CHALLENGE this week:

Date NOVICE INTERMEDIATE EXPERIENCIED

12/20 45 50 80

12/21 45 55 85

12/22 45 55 85

12/23 50 55 85

12/24 50 60 90

12/25 50 60 90..Merry Christmas!

12/26 50 65 95

You review the Challenge schedule in previous postings along with tips on how to handle the day to day effort. If the muscles are tired select a bit lighter kettlebell weight, but get in the workout; more time between sets if breathing becomes ragged: keep control. The Swing is an explosive exercise with a strong hinge movement; don’t place all your effort on just the arms. . You can do this!

12/21/21 TUESDAY. TEMPO. After the warm-up mile: 12′ (4′) – 9′ (3′) – 6′ …continue to finish. This workout will keep you moving and hopefully you’ll get it in before the rain hits.

12/22/21 WEDNESDAY. STRENGTH TRAINING. CIRCUIT day at Warren’s

“Madison Av Gym”. 8:15-9:00 or so. Be ready for rain; if so, we might include fewer stations.

The usual format is 35″ doing each exercise followed with 25″ to move to the next station on the Circuit and recover. Look over the Circuit and make sure you know which weight you’ll need for each exercise.

12/23/21 THURSDAY. SPEED-WORK. Run your warm-up mile, get in drills, 6 x30 meter pick-ups, 2 x 100 (100). It will likely be raining so keep the workout moving.

2 x 200 (200) – 4 x 600 (200) at 5K pace – 2 x 200 (200).

12/25/21 SATURDAY. MERRY CHRISTMAS (but get your Swings in!)…No Sat HR/XT.

12/26/21 SUNDAY....finish off the week with a steady 4-7 miles followed by a strong Swings session! Then get in foam roller work and stretching.

Week of 12/13/21: Workouts, The Christmas Kettlebell Swing Challenge,

Hi all,

Wow, things are busy with the Holiday prep and running about, after I said we wouldn’t get caught up with being pulled any number of directions; however some traditions I’ll keep.

How goes it with the CHRISTMAS KETTLEBELL SWING CHALLENGE? Yes, I think the primary challenge is working in the time slot to get in those swings. Once you start getting in the sets and reps are completed within short order. I’ve found that on the days I feel less energetic I use a lighter KB weight for the first two sights; then go back to the one I usually use for the workouts. The daily workout during December changes recovery, so adjustments can be made – but get it in!

12/14/21 TUESDAY. TEMPO for that practice at race pace. After the warm-up mile or so, get in: 4′ Tempo (2′ easy jog) – 7′ T (3′ easy) – 10″ T (finish your distance run).

12/15/21 WEDNESDAY. STRENGTH TRAINING. 8:15 am – 9:00 am.

12/16/21 THURSDAY. SPEED-WORK at a track is best. Get in that steady mile warm-up, drills, 6 x 30 meter pick-ups, 2 x 150 (50) stride-outs; 2 x 200 (200) at mile speed; 1x 400 (then on the 3rd minute:

4 x 800 @ 5K pace (200 recovery jog)….one lap easy recovery followed by a quick stretch session.

12/18/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am. Held at Seminary College, off Seminary Drive; drive up the entry road and park in Lot C. Arrive early to get in your warm-up run prior to the start.

With the busy Holiday Season, LMK if attending:

Week of 12/6/21: Workouts this week, Christmas Kettlebell Swing Challenge continues w/ week 2; Sat HR/XT are on.

Hi Folks,

You are into week two of the Christmas Kettlebell Swing Challenge; week one provided you time to select the kettlebell weight that works for you so you can continue through the month and without having to bail on the Challenge. Give yourself the time to experiment with sets/reps and KB weight so that you can continue with this daily challenge. The reps are doable, it’s working out the combination and rest breaks that you will need to sort out. I have clients do the sets/reps on- the- minute (OTM) so it keeps them going, e.g., sets of 10-12 reps starting every 60 seconds, but if you need more recovery time go ahead and extend it or, cut the reps per set.

Date Novice Reps Intermediate Experienced

12/6 20 25 55

12/7 25 25 55

12/8 25 25 55

12/9 25 30 60

12/10 30 30 65

12/11 30 30 65

12/12 Sun 30 35 65

CHRISTMAS RELAYS 12/19/21...at Lake Merced’s, north end parking lot. Consists of 4 people to a team; each person runs the 4.5 miles around Lake Merced. We can put together teams along with other Tamalpa Runner members. Always a fun event – and will give you an opportunity to see how your distance training and speed-work come together for tackling the 4.5 miler. There is also The Jingle Bell run 5K in Sausalito this Sunday.

12/7/21 TUESDAY. TEMPO run. After the warm-up mile or so you will run 3 x 8′ tempo pick-ups followed by 3′-4′ easy running between each 8′ interval. If you are in the under 40 year old age group you can always up the reps to 10′ of tempo.

12/8/21 WEDNESDAY. STRENGTH TRAINING. Will be 8:15 am start at Warren’s with two rounds of a Circuit. Format is 35′ on with 25″ to proceed to next station and recover.

Deficit KB Sumo Deadlifts ( increases ROM and warms up hips and leg

Squat-to-Stand Stretch (hands grasp over the top of the toes and tuck fingers under just short of ball of foot while in a squat; keep grasping toes as you stretch hamstrings up; then gently down to squat again while holding onto underneath your toes.

Push-Ups (round one) / Inverted Row in( round two)

Ball transfer ( Lying on back, hold exercise ball overhead, bring over towards above waist and grab ball with feet and bring to ground. Repeat in reverse direction transferring ball to hands and so forth)

BB Romanian Deadlift ( take BB which is set at about knee height off the rack, step back and with arched back, slight break in legs at the knees, lower the BB slowly/deliberately to mid-shin level; then with emphasis on using hamstrings, bring the BB back up to start position). Hamstring worker!

Rnd 1: Left KB Clean from ground to rack position. Use heavier KB (you’re not pressing it)

Rnd 2: Left Standing Press

Rnd 1: Right KB Clean to Rack……Rnd 2: Right Standing Press

Weighted Plank (usually worked up to me placing 25# or 35# plate on your back)

X15 KB Swings

KB Waiters Carry / round two: KB Rack Carry (this is when you want to build strength for your double KB Swing so you can bring both kettlebells to rack position. increasing the weight with the single KB Clean above will help improve the strength for the double KB clean to rack)

A short supplemental workout in addition to the Christmas Kettlebell Challenge:

Two rounds of:

Right & Left KB Clean & Press ( 1, 2,3), i.e., 1 rep with right, then left hand; 2 reps with right, then left hand; 3 reps with right, then left hand)

X 5 Goblet Squats

X 6 light DB or Water Bottle Side Plank “Sweep and Reach”

12/9/21 THURSDAY. SPEED-WORK, preferably at a track. After the usual warm-up run, drills, 6 x 30 meter pick-ups you’ll be alternating shorter and longer intervals:

2 x 150 (50),….stride-out effort;

2 rounds of : 400 (when watch hits 2:30/3′ including the 400; run fast 200 (200)

1 x 600 (200) with 600 at 5K GP – 200 (200))

2 x 400 (on 2:30 or 3′), 200 (200)

2 x 300 (100)….tricky one to pace because you’re in between 400 and 200 distance.

2 x 150 (50)

12/11/21 SATURDAY. HR/XT/LOADED CARRIES/Sprints. (will be cancelled if raining). Held 8 am, at Seminary College, off Seminary Drive in Strawberry/ Mill Valley area; drive up entry road and park in LOT C. Arrive earlier to get in your warm-up run and be ready to go with the first set of exercises at 8 am.

LMK if you are attending (can email me at: coachkeest@yahoo.com send text:

Robert, AJ, coming so far