update on 3/13/20: The only thing worse than having Dipsea race cancelled is having to CANCEL my Saturday, March 14th, Saturday Hill Repeats/XTraining workout. Looks like cold rain, wind, snow and more from 6 am on, so I will not be holding the workout because a number of people will likely bail on it when we have inclement weather – and there is a TCRS race the next day.
Having problems during remodel with the wi-fi being turned on and off; finally got it going and will do a brief post and continue later with more information after the workers leave for the day. I hope to put up more information about aging and training and the reason for including resistance work along with your running, cycling, hiking or any other endurance training.
3/11/20 WEDNESDAY 8 am MADISON AV GYM WORKOUT with Kees at Warren’s. We’ll have the “100 Swings/Mobility” routine, two rounds of the circuit and finish with deadlifts and foam roller work.
3/12/20 THURSDAY 8 am TRACK at COM . You continue to build up to the 3M of speed work to prepare for Spring events: half marathons, triathlons, Dipsea and other build -up trail runs. After the 1M warm-up run, 6 x 20 meter pickups, 2 x 100 (100), 2 x 200 (200) then:
2 x 1000 (200), 2 x 600 (200), 2 x 400 (on 2:30 or 3′).. Start the 1000’s at 5M pace, 600’s at 5K pace, 400’s at under 5K pace.
3/14/20 SATURDAY 8 am is CANCELLED due to incoming rain and wind, sleet and cold. HR/XT/Sprints/Loaded Carries/Swings/deadlifts.
Update on Friday, 3/6/20: We may have lingering drizzle Saturday morning for our workout, but it should be moving out of the area by mid-morning. So we’ll have our session in the morning.
One of the scenic spots along Napa Marathon course Judi and Janet take a break next to the mustard bloom along Silverado
Three of our group drove up to Napa and rode bikes on the NAPA MARATHON course ( Silverado Trail) on the one day there are no cars on the road! Perfect for training and cheering on the runners. I did see some Tamalpa runners: TR Parker who placed 36th and 3rd in 40+ with a 2:54:18; Verity Breen, 53 who won her division 3:04:31 Chip time/ 3:07:11 gun time and Linda Munk, 55 in 4:19:24 for 16th in division. I’m sure there were more we missed. Cool weather that morning, good for running and then, lucky for the runners, the tailwind breeze came up late morning. Ryan Smith, 40 won first overall in 2:27:47 – a masters runner! Anne Theisen of Mazama won the women’s field in 2:52:58. The marathon is limited to about 2000 runners along with the relatively new Half Marathon which had 20016 finishers; both races were sold out! Bolota Asmerson, 41 won in 67:09 and Jessica Smith took the women’s field in 1:17;34.
3/4/20 WEDNESDAY 8 am MADISON AV GYM WORKOUT with Kees at Warren’s. Do our 100 Swings /mobility routine, Circuit and finish with Deadlifts
Circuit: Dbl KB Sumo Deadlift / PVC pipe Overhead Squats, Hang/ Pec stretch, Wipers / Inverted Row, L. Reverse Lunge to Step-Up, R. Reverse Lunge to Step-Upd, L. light DB “sweep and reach”, R. light DB “sweep and reach” , DBL KB Clean & Press, Lateral Weighted Bar Dips.
3/5/20 THURSDAY 8 am TRACK at COM. Do warm-up mile, skips/butt kicks, 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 400 (then on the 3rd minute go into:
speed-work for upcoming Olympic distance triathlon, 10K, and keeping leg speed for Dipsea to counter the slow legs you get from running hills slowly. For now, keep it aerobic, i.e., no overstraining and “comfortably stressed” with the longer intervals; with the 200’s you’re developing fast legs.
3/7/20 SATURDAY 8 am (The workout will be held) HILL REPEATS/XT/LOADED CARRIES/SHORT & LONG SPRINTS. At Olivet Seminary College off Seminary Dive. Get in your warm-up run, then at exercise station area, get in mobility work for shoulders. At the end of the workout you are adding in tire pulls and trap bar deadlifts.
Let’s see how the weather prediction looks for Saturday morning. I’ll post Friday night. sdds
WIN A MEAL: Saturday, 2/29/20 are the USA Olympic Marathon Trials held in Atlanta, Georgia. Let’s have a bit of fun with this members of my workout groups emailing me your top predictions by 8 pm Friday night for the top three men and women who will be on the USA team and win breakfast at Bogie’s on Fourth street in San Rafael. I had few takers on picking the men and women top three winners who would make up the team for the USA. My two “likely” winners and one a bit of a long shot:
WOMEN: Sally Kipyego, Emily Sisson, Aliphine Tulianuck; other two likely Jordan Hasay, Sara Hall
MEN: Galen Rupp, Jared Ward, Scott Fauble; other two likely to make it are Leonard Korir, Chris Derrick.
I did do a good job of at least selecting three out of 6 correctly and won a Thai dinner.
Napa Marathon and half marathon are on Sunday, 3/1/20; both are sold out! Some of us are planning to cycle on the Silverado course because it is the one day of the year no cars are on the road for several hours. The races start at 7 & 7:30 am so I suggest an early start because I think they open the road to cars about noon or earlier starting from the Calistoga end. The
course turns off Silverado at about mile 23 to work its way to finish at Vintage High School.
Hans on an island off the coast of Africa competing in some crazy run
He’s officially 80 years young now! You’re the man, Hans!
2/26/20 WEDNESDAY 8 am MADISON AV GYM workout at Warren’s with Kees. Warm-up 100 Swings/mobility exercises, the Circuit and finish with deadlifts
2/27/20 THURSDAY 8 am TRACK at COM. The buildup continues to 3 miles of speed work as Dipsea season prep is in full swing prior to getting on the course. After the warm-up, 6 x 20 meter pickups with fast cadence; 2 x 100 (100):
4 x 800 (200 easy, but keep the jog going after you complete each 800), 2 x 400 (on 3′) at faster than 5K race pace. Think of it as 800 meter Tempos: “comfortably stressed” and under control.
2/29/20 SATURDAY 8 am. SATURDAY HILL REPEATS/XT/LOADED CARRIES/SPRINGS/TIRE PULLS. Meet at Olivet Seminary College off Seminary Drive about 7:30 and park along Seminary Drive; do warm-up run so you’re ready to go by 8 am. Those not running Dipsea still have appropriate workout with the group and can put the emphasis on fewer hills, more pickups and loaded carries. Those not running can do the loaded carries for strong structural base: something productive for everyone. LMK if you are attending.
joining in: Kathleen, Joe, Judi, Amanda, Elizabeth, Tom, Peter E, Sabine, Peter, Lisa L, Chris, Jill N, Donna,
RESULTS: A new Women’s WR half marathon was set at the RAK Half Marathon. YESHANEH ABABEL ran a 64:31, beating out Brigid Kosgei, the WR holder in the marathon ( 2:14) who also dipped under the previous WR with a 64:49. Folks this is a sub 5 – minute pace half marathon! Remarkable! Some of Ababel’s 5K splits: 15:07-15:11-15:23-15:30 ( 15:32 is 5′ per mile pace). Amazing run. Ababel was second to Kosgei by about 7 minutes at Chicago Marathon; this time she took the win in the half. Eight women ran under 67:00!
The USA OLYMPIC MARATHON TRIALS are coming up on 2/29/20 featuring a wide range of ages among those who qualified. TIERNEY WOFGRAM is only 15 years old and made the cut for qualification running a 2:40:03 ( about 6:05/mile!) at the Twin Cities Marathon. Nothing I’d recommend for such a young person, but she did it and has a talent for long distance running.
There also three older male runners, one is BERNARD LAGAT, 45 who will be looking to participate in his sixth Olympics! He represented Kenya in 2000, 2004; the rest for the USA. He has the second fastest 1500 meter time ( 3:26:34) , ran in five Olympics, won two medals and was second in the top five. He ran as a pacer for Eliud Kipchoge when he ran under two hours.In preparation for the 2/29/20 he took in six weeks of training in Kenya after 1-1-20. He ran a 2:12:40 in the Gold Coast Marathon. in Australia. He focused on hill training while in Kenya. The Atlanta course has 1389 feet of climbing and 1382 feet of descent you can see this will take a strength – and fast runner.
How to qualify to enter the USA Olympic Marathon Trials in Atlanta: To qualify for the 2020 event you have to have run on a USATF certified course between 9/1/17 – 1 /19/20; for the women 9/1/18 – 1/18/20.
For the marathon “A” standard for men is 2:15:00 ( you get your transport to the Trials). The “B” standard is 2:19:00 or better. One of our local runners, Jake Schmitt, ran a 2:18 to punch his ticket to the Trials! For the women: “A” standard: 2:37:00 or better, “B” standard 2:45:00 or better. For the half marathon women need a 1:130 or better.
The event will be shown on TV on NBC on 2/29/20, noon -3 pm ET. The races run start at 9 am for men and 9:13 for the women.
The web site: LetsRun.com has been profiling about 17 men and women who have qualified; these are Hoka One athletes who have made the cut. I think you’ll find it interesting to read about such a diverse group of runners who have made it to Atlanta. It will be more meaningful when you see them in the race on Saturday on NBC SPorts.
Updated 11/21/20: Hill Repeats/ XTraining/ Sprints/ Loaded Carries are on for Saturday! Lisa L, Sabine M, Peter, Kathleen H, Amanda, M, Pam, Elizabeth, Tom, and more. See you in the am!
We have a clear week ahead which signals that we are now in a drought period. Scary times – again. But at the same time it’s a perfect week to launch your Dipsea and Spring marathon training; can’t use poor weather as an excuse. During January, February and March I suggest getting in consistent training; rather than waiting until later April and cramming in too much hilly running within a short time period.
Run long (10-13 miles, depending on your base) once per week over hilly terrain. The goal here it s to build endurance and be able to run the 7.1 miles with a strong effort and not fade towards the end. Once per week get in a track workout to develop fitness, and maintain good leg turnover. I will continue to hold a solid Saturday workoutThen for supplemental training during the first quarter get in the key Loaded Carries ( Farmer Carry, Rack Carry and Waiter’s Carry) plus the deadlift to build a strong body structure and strength to handle the Dipsea course terrain and minimize setbacks. I hold the Saturday hill repeats, sprints and Loaded Carries on the Olivett College entry road area of the college off Seminary Drive: I put it all into one workout except no long run here.
Develop the endurance, strength and hill strength and bring that to specific Dipsea practice from late April through May. You’ll most likely achieve hitting a personal best (PB) time. Build the solid foundation now so you can handle the impact of the Dipsea course when you focus on it during later April to race day.
2/19/20 WEDNESDAY 8 am. MADISON AV GYM workout with Kees at Warren’s.
2/20/20 THURSDAY 8 am. TRACK at COM. Get in your warm-up run, 6 x 20 meter pick ups; then we switch this week to 400’s before continuing with 800’s, 1000’s and 1200’s as many of you build up for Dipsea, a half marathon or marathon.
2 x 200 (200), 10 x 400 ( on 2:30 or 3′)
2/22/20 SATURDAY 8 am ( workout is ON!) HILL REPEATS/Cross Training/Sprints/Loaded Carries. At Olivett College off Seminary Drive. (Let me MK if you will be joining in on the workout at coachkeest@yahoo.com) . Park by the entry road to the College along Seminary Drive and get in a brief warm-up run prior to starting the 8 am workout.
Updated on 2/14/20: Saturday Hill Repeats/ Cross Training are a go; see you in the morning. Lisa, Judi, Kevin, Elizabeth, Tom and others coming.
I took in all day Kettlebell training course from 8-5 on Saturday in Mtn View. Yes, I’m sore but was worth getting the detailed tips on technique, form and how to get strong. The clinic was led by a very dynamic and exuberant Italian Strong First Team leader, Analisa Naldi along with seven other certified assistants. Nothing like exchanging information and getting help from knowledgeable instructors. All the staff could handle 60# kettlebells Swings with control, snap and power and full control with the slow deliberate movements while under high tension. Learned some good tips on how to do the swings more efficiently that we’ll go over on Wednesday.
These kind of courses are worth the expense; one will be busy for a good year working on their kettlebell training tips and technique points. The Deadlift, Swings, One – Arm Swings, Turkish Get Ups, Goblet Squats and Presses are tools for “general preparedness” for all sports and fitness; especially core. It was fun to see that the thirty-six members of our group, a number there for their first exposure to kettlebell training, execute all the above lifts by the end of the day.
2/11/20 TUESDAY – GG BRIDGE HILL REPEATS. ( cancelling workout because only two could make it. )
2/12/20 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 swings warm-up routine and work on new tips to make them better; then the Circuit with a pause to learn how to clean the kettlebell prior to pressing avoiding a wrist slap; we’ll finish with deadlifts.
2/13/20 THURSDAY 8 am TRACK at COM. After your brief warm-up run, 6 x 20 meter quick cadence pick ups, 2 x 100 (100):
2 x 200 (200), 2 x 400 (200 or on 3′), 4 x 800 (200 easy jog, but keep it moving and roll into the next 800).
2/15/20 SATURDAY 8 am HILL REPEATS/LIFTS/SPRINTS/LOADED CARRIES/DEADLIFTS. Workout is a go for today!
At Olivet Seminary College, Seminary Drive. Park along Seminary Dr. by the entry road, do your warm-up run then jog up the entry road to where I have the equipment set up. There will be the workout for those who want to combine hill work, flat runs, lifts and loaded carries, or simply do the lifts and carries without any running; options for all. Weather should be good and we’ll have more daylight earlier in the morning.
Could not have been a more perfect day for cycling around the Nicasio Reservoir area. We are fortunate to have this kind of scenery and open space near where we live.
A clear week ahead for training! I will not be holding the Saturday Hill Repeats this week; I’ll be attending an all day clinic in Mtn View. Then helping out with the COUPLES RELAY on Sunday, 2/9/20 at Larkspur Landing area ( next to the theater and SMART station). Runners will be running out/back through the tunnel. See TamalpaRunners.org for more info and reg forms.
2/4/20 TUESDAY 8:45 Hill Repeats by GG Bridge area -CANCELLED, but others can make it possibly next week, so we’ll see if we have several coming..NOTE that next Monday we’re having some remodeling done that will go on for sometime so I will be tighter on time next week.
2/5/20 Wednesday 8 am MADISON AV GYM workout with Kees at Warren’s. Warm-up, the 100 Swings and mobility routine; then the Circuit and finishing with Deadlifts.
2/6/20 THURSDAY 8 am TRACK at COM …Ladder workout today. After the warm-up run, 6 x 20 meter pickups, 2 x 100 )100:
200 (200), 400 (on 3′), 600 (200), 1000 (200), 1000 (200), 600 (200), 400 (on 3′) 200 (200). Run the 200’s at mile pace, 400 at under 5K pace, 600 at 5K pace, 1000 at a bit slower than 5K pace.
2/9/20 SUNDAY 9 am COUPLES RELAY 2 x 2 miles. Larkspur Landing’s Country Mart, but race will start by theater. See TamalpaRunners.org for details and reg. Most immediate step to take is finding a running partner! Check out the age divisions which are determined by combined ages of the two runners. See you there! A good run for speed work.
Note, that I will NOT be holding the SATURDAY HILL REPEATS/CROSS TRAINING next week ( 2/8/20); I will be attending an all-day clinic.
1/28/20: Tuesday : get in a moderate pace mileage day 4-7 miles depending where you are with your b; later on this will switch to Tempo workouts. If you base. re running Kaiser Half this weekend; okay to get in 5-6 miles followed by speed work on Th, perhaps day off Friday and moderate pace short 2 miles on Saturday.
1/29/20 WEDNESDAY 8 am MADISON AV GYM workout at Warren’s with Kees. The “100 Swings/ mobility Routine”, Circuit, Deadlifts.
1/30/20 THURSDAY 8 am TRACK at COM facility. A bit more volume; working up to 12 laps of speed work: not too much, not too few. After your warm up run; 6 x 20 meters for the leg turnover, 2 x 150 (50):
2 x 800 (200 easy), 2 x 600 (200) @ 5K pace, 2 x 400 (on 2:30 or 3′) at faster than 5K pace, 2 x 300 (100), 2 x 200 (200). ….remember to stretch after; then head home.
We’ll have you do a 5K Predictor workout next week prior to the Couples Relay on 2/9/20..
2/1/20 SATURDAY 8 am. HILL REPEATS/CROSS TRAINING/LOADED CARRIES/SPRINTS. AT Olivet College, off Seminary Drive. Arrive earlier, park along the road near the entrance; get in a short warm-up run, then run up the entry road to where the exercise stations are set up. The workouts will be on the white boards for you to follow.
LMK if you are joining in: Kathy B., Shirley D, Jeanie, Andy, Paula, possibly the TL track team.
LOOKING AHEAD:
2/9/20 SUNDAY 9 am COUPLES RELAY, at Marin Country Mart, Larkspur Landing (by the theatre ). Go to Tamalparunners.org and then Upcoming Events; there you’ll find the entry form for the event. Find your running partner; all kinds of categories: family; father / daughter, boy/girl, mother/son and many more. Categories are also determined by the sum of the two runners’ ages; that calls for strategic planning to just make a particular age category.
Updated 1/24/20: SAT HR/Cross Training is on with: Alyce, Peter, AJ, Susan, Judi, Shirley, Gerald, Linda, Kathy B, Gayle S, the Terra Linda HS team runners.
You most of you know that I encourage my athletes to include more weight training into your fitness program; especially after age 40. This even if your strong interest is an endurance activity because you don’t want to lose the muscle weight which declines with aging. I’ve had this in my notes since the 1980’s, but I have found for the last 30 years people I work with are very concerned about their “cardio” at the expense of muscle and bone density training.
Hans, “Sea Biscuit” Schmid ( doing his Farmer Carry with the bags)Hans, third from left at the top of Aconcagua at 22,840 feet in the Argentine AndesHans making the arduous ascent
My wife, Sandy, has heard me point out the importance for maintaining lean body mass ( LBM), but it hit home for her when she was listening today to a podcast “Food, We Need to Talk”; the 5th part, “How I Can be a Fat Burning Machine” helped hit it home for her. It helps to have someone else give the same message; otherwise, it’s just the spouse or parent telling you the sound advice.
Note, that the more endurance training you do; the more your lose muscle weight. It’s okay for a while during your youth when hormone production is going strong, but after 40 I suggest shifting the emphasis. I arbitrarily , pick running a quick 5K four days per week will give you the cardio you need ( or rowing, cycling activities); then it’s time for solid, even brief sessions, of resistance training. I will expand with specifics later, but note that I include them at our Wednesday and Saturday sessions: all for a specific purpose and in a time efficient manner. …more to come.
I’m likely having you run GG Bridge Hill Repeats on Tuesday 1/28 to get in our most scenic location for this workout. We look to getting in that workout once per month.
1/22/20 WEDNESDAY 8 am. MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 swings routine/mobility exercises, two rounds of a Circuit, followed by BB Deadlifts and Trap Bar deadlifts.
1/23/20 THURSDAY. 8 am at COM. We stay with the earlier start so you avoid traffic getting to the track, BUT if , during the Winter months you want to change the time to 8:30, let me know. After your warm-up run, 6 x 20 meter pickups and drills. The 6 x 20 meters, 2 x 150 (50), 1 x 200 (200): You’ll do a “1000 meter breakdown”:
B gp: Two rounds of: (1000 (200), 600 (200), 400 (on 3′), 200 (200))
A gp ( sub 7′ pace runner). Mile breakdown: 1600 @ 10K pace (400), 1200 at 5M pace (400), 1000 @ 5K pace, (200), 600 @ 5K pace (200), 400 (on 2′ or 2:30), 200 (200)
1/25/20 SATURDAY 8 am. HILL REPEATS/CROSS TRAINING/SPRINTS/LOADED CARRIES at Olivet University off Seminary Drive. Park along Seminary Drive by the entrance to the university, get in your warm-up run in by arriving earlier. Then run up the entry road where I have equipment set up. I’ve put the 4 exercise stations write up on two boards so we have more space to make reading them easier. So, there will be the main workout on the two boards followed by the Sprints and Loaded Carries smaller board.
Let me know if you are coming to the workout: Alyce, Peter, AJ, Susan, Judi, Shirley, Gerald, Linda, TL Team members, Kathy B, Gayle S, Hans,
The idea behind this varied Saturday workout is to improve your hill running strength, resistance exercise for strength, short sprints for leg speed, loaded carries put together a strong frame for your running; deadlifts and kettlebell swings to develop your body for general preparedness and most any sport. Also strengthens the back.
Kettlebell exercises strengthen the glutes. People with low back dysfunction often display “gluteal amnesia.” If this is not overcome with proper recruitment pattern practice, it is likely to lead to more back problems, since the back has to take over the lifting task of the powerful glutes. Glutes are certainly emphasized in kettlebell training.
Kettlebell Exercises stretch the hip flexors: Vladimir Janda’s, MD research, weak glutes were associated with tight hip flexors. Kettlebell (KB) training strongly addresses hip flexor flexibility.
Kettlebells develop back extensor endurance: Professor Stuart McGill, PhD, the number-one spine biomechanist in the world, concluded that while lower back strength surprisingly does not appear to reduce the odds of back problem , muscular endurance does ( Luoto, et al, 1995). The KB Swing and KB Snatch are two of THE best developers for back extensor endurance.
Bracing is superior to “hollowing” for spinal stability. Dr. McGill has demonstrated that ‘bracing” the abdominal wall is superior to “hollowing” i.e., “pulling your navel in toward your spine.You can read further on this topic in his book, “Ultimate Back Fitness and Performance,” from backfitpro.com.
Sensible ballistic loading appears to reduce the odds of arthritis. Repetitive ballistic loading of kettlebell swings and other quick lifts appears to be highly beneficial to your joints provided you do not overdo it. …
Updated 1/17/20: Hill Repeats / Cross Training are on.
Looks like a week with on and off rain that you’ll be training through, so be prepared with the appropriate clothing. Those of you who managed to get in 3-5 days per week of kettlebell swings during December’s “Christmas Challenge” will want to continue with the program during 2020; like brushing your teeth. This will guarantee you “general preparedness ” for most any sport thought out by Pavel Tsatsoluine, the Father of Kettlebells in the U.S.; when added to the Turkish Get Up and Goblet Squats.
1/15/20: WEDNESDAY 8 am MADISON AV GYM workout at Warren’s with Kees. “100 Swings ” routine warm-up and mobility work, followed by the Circuit and finishes with deadlifts.
1/16/20: THURSDAY, 8 am. TRACK at COM. After your warm-up run, 6 x 20 meters, 2 x 100 (100):
B gp: 2 x 200 (200), 9 x 400 (on 3′)…for those running 8′ pace or slower group. You’re building up to the 12 gradually. Your goal is to run at an even pace and zero in on completing the 400’s within 2′ for each rep; learn to “feel” the pace.
A gp: (sub 7′:30 pace gp): 1 x 200 (200); 12 x 400 (on 2:30)..gives 5K of speed work. Complete this workout without undue strain, i.e., keeping it aerobic.
1/18/20 SATURDAY 8 am. HILL REPEATS/CROSS TRAINING/LOADED CARRIES/SPRINTS. At Olivet College, off Seminary Drive. Arrive early to get in your warm-up run, then go up the entry road to where I have the exercise stations and weight set up. You’ll do a mix of hill and flat hill repeats, weight exercises, kettlebell training, deadlifts and loaded carries to develop all around fitness, speed and strength: needed to deal with the aging process.
LMK if you are joining in on the work out: Sabine, Pieter, Dave C, Jeanie, some of TL high school track team, Shirley, Judi, Gerald, and others to be named.
There will be changes this week with our workout scheduling as we kick off the 2020. The first TCRS race ( Tamalpa Club Racing Series) is this Saturday, 8 am at Tennessee Valley3.8M; I’ll be helping with the finish line set up and timing. Feedback is that the group wants to keep the workouts going, so I’ll be moving the Saturday Hill repeats to Sunday at 8 am.
1/8/20 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll have the warm-up 100 KB swings/mobility exercises; two rounds of a Circuit, followed by deadlifts.
1/9/20 THURSDAY 8 am TRACK at COM. Be dressed for rain. Get in the warm-up run followed by 6 x 20 meter pick-ups, Skips, butt kicks; then 2 x 100 (100). A ladder workout with the longer intervals in the middle, but finishing with shorter intervals towards the end to promote leg speed. Note, that with the 400’s if you’re running them 8:45 or slower go on the next interval on the 3′; under 8:45 pace it’s on the 2:30.
200 (200), 400 (on 3′), 600 (200), 800 (take 1:30 – 2′ rest), 600 (200)j, 2 x 400 (on3′), 2 x 200 (200).
1/11/20 SATURDAY 8 am . TCRS #1 at TENNESSEE VALLEY 3.8M. Be ready for rain. Parking is quite limited at the Tenn Valley hikers parking lot; we suggest parking the 1.5 miles at the beginning of Tenn Valley road and carpool it in to the start area. It will be run towards the ocean and back finishing with a light upgrade.
1/12/20 SUNDAY 8 am (tentatively) HILL REPEATS/Cross Training/Loaded Carries/Sprints at Olivete College of Seminary Drive. Park along Seminary Drive, get in a warm-up run; then meet up at the first level road where I’ll have the exercise stations and equipment set up. We’ll work in a variety of hill repeats, exercise stations, loaded carries, flat 30 meter pick-ups and finish with deadlifts.
LMK if you can make the Sunday workout: Elizabeth, Tom, Dave, Lisa, Andy, Paula, Alyce, Gerald,
KeesTraining 