Hi Folks,

A few more workouts for this week; we’ll be out 11th – 19th , so next week can easily pick up workouts from past postings that you’ve no doubt written down on 4×6 cards for retrieval; or look up past postings.

7/7/20 TUESDAY …TEMPO workouts; not too long time period of pickups (4′), but still improves oxygen uptake and fitness. After a mile or so warm-up you’ll spread out the 4′ pickups:

4 X 4′ (4′) and run them at 5K effort.

7/8/20 WEDNESDAY. STRENGTH work with Workout #45.

X 15 Swings – 8-10 Push-Ups. Can be done on ground or incline; keep good form without strain.

X 15 Swings – x 5 Goblet Squats

X 10 Swings – x 5 Left Swing Cleans, + go right into 1′ Rack Walk after 5th clean ( keep upper arm close to your Lats: that’s your support)

X 10 Swings – x 5 Right Swing Cleans, + go right into 1′ Rack Walk after 5th clean.

X 10 Swings – x 8 Deficit KB Deadlifts ( use moderate weight: you’re working on range of motion by going into a deeper squat; similar to getting down to flip a tire – it’s lower down)

X 10 Swings – x 10 R/L Alternate hand-to-foot V-Ups ( 20 reps total)

X 10 Swings – x 6 R/L KB or DB “Gorilla Rows” ( your in Bent Row position with feet bit wider than shoulder width, set yourself with flat back, reach down to KB and “row” it up to lower rib and down. Alternate right and left for 6 on each side. Should be able to use good weight.

X 10 Swings – x 5-8 PVC pipe, or broomstick O’Head Squats. You can stand on 2×4 or any slight heel lift so you can execute a full squat with PVC overhead if ankles and/or hips are tight.

X 10 Swings – x 10 Push-Ups

7//9/20. THURSDAY. Some SPEED-WORK on the roads or trails. After the mile or so warm-up run:

Three Rounds of: (2:10 (3′) – 1:45 (2′) – 45″ (1′)) with each interval run a bit faster than the previous one.

7/11/20 SATURDAY. STRENGTH workout #46 and HILL REPEATS. After the warm-up run get in your strength work, then follow with about a dozen hill repeats of various lengths.

Hi Folks,

A very full Monday here; will be updating this evening after getting this week’s posting started.More to come on keeping one motivated, one’s overall approach to fitness and putting it in the big picture.

6/30/20 TUESDAY TEMPO.. Longer, i.e., about mile repeats. After the usual mile or so warm-up you’ll be getting 3 x 8 minutes (4-5 minutes easy running; or even spread out the recovery time). Run each rep at about 10K race pace: controlled and “comfortably stressed” effort.

7/1/20 WEDNESDAY . STRENGTH day with swings for fitness. Workout #43.

7/2/20 THURSDAY . SPEED WORK. Descending ladder workout . After the warm-up mile or so: two rounds of (4:30 (5′), 2:30 (4′), 1′ (2′). Each interval is run a bit faster, allow good recovery between intervals.

7/4/20 SATURDAY. STRENGTH work and hill running. A bit shorter workout to get in so you can get on with July 4th celebration. Play safe, Marin has its biggest increase in virus cases.

Hi Folks,

Be ready for a warm week, I suggest you get in your endurance training in during the early morning hours to avoid excessive heat. You are more apt to stick with your routine when it’s during the coolest time of the day.

6/23/20 TUESDAY . TEMPO pickups for today. After a mile or so warm-up get in 3 x 4′ pickups at 5K-5M race pace with about 5′ recovery running between reps. The four minute time period will improve your running fitness efficiently and similar to 800’s – 1K repeats. Concentrate on a relaxed upright posture with about a slight 10 degree forward angle at the ankle level, faster leg cadence and relaxed jaw and arm muscles.

6/24/20 WEDNESDAY . STRENGTH DAY plus dynamic kettlebell swings for muscle endurance fitness. The “PALYCE” (Pam/Alyce) workout.

x 10 Swings – X6 R/L Lunge Torso Rotations (with knee of trailing leg just off the ground)

x 10 Swings – X 8 Deficit KB Sumo Deadlifts ( your standing on blocks 4″-6″ high; modest weight)

x 10 Swings – X6 “Plank KB/DB Pull Throughs” (6 reps with each hand)

x 10 swings – X4 Left, Clean & Press – Reverse Lunge (with arm o’head)-to kneel – to stand

x 10 Swings – X4 Right, Clean & Press – Reverse Lunge (w/ arm o’head) to kneel – to stand

x 10 Swings – X5 DBL Kettlebell Swing Cleans (emphasize hip hinge to snap forward)

x 10 Swings – X 8-10 Push-Ups (can be on flat, incline or push-up handles)

x 10 Swings – One minute DBL KB Rack Carry

x 10 Swings – x 8 Deficit KB Sumo Deadlift (modest weight: longer range of motion)

x 5 heavier Swings – x 12 Leg Raises

x 5 heavier Swings – X 5 R/L Standing Presses ( pick weight you can handle; no straining)

6/25/20 THURSDAY. SPEED-WORK day on trails or roads. After mile or so warm-up run: do

5 rounds of : ( (2′ (2′), – 1′ (2”) – 30″ (2′))

6/27/20 SATURDAY. Hill Repeats and strength day. Workout #43.

Hi Folks,

Summer is in full swing now that graduations have taken place; I’ve some creative examples of those celebrations! There’s a good possibility that some running and cycling events will take place in the Fall; now’s the time to lay the base if you are looking forward to participating in any of them.

Good daylight and more consistent weather will help you build the mileage consistency while maintaining the twice per week strength training. Remember that overall consistency with short workouts will pay off; it depends on your schedule. Getting in the extra long effort twice per month will keep your endurance level at the ready if preparing for a long distance run or cycling event.

6/16/20 TUESDAY . A more emphasis on Hill Repeats this Tuesday . After a couple of miles of warm-up:

Three rounds of (15″ repeat jog recovery back down then; 30″ repeat; jog back down recovery – 45″ repeat, jog back down; then 2′ and jog back down easy). The 15″ and 30″ repeats are more for power and speed – the weight training of running strengthening the quads, calves and Achilles. If you need a bit extra recovery between sets, add a couple of minutes of easy running.

Then repeat the workout two more times. The 12 repeats are followed by additional mileage to loosen up after the hill repeats.

6/17/20 WEDNESDAY. Strength Day. Can be followed by easy run. Workout #40:

x 15 Swings – x 8-10 Push-Ups

x 15 Swings – x 5 Goblet Squats with pause at bottom.

x 10 Swings – x 5 L. Clean swings to rack, after 5th rep do 1′ Rack Carry (keep upper arm close to body supporting weight with your lats with hand on center line of chest;

x 10 Swings – x 5 R. Clean Swings to rack, after 5th rep do 1′ Rack Carry.

x 10 Swings – x 12 Leg Raises

x 10 Swings – x 8 KB “deficit” Sumo Deadlifts (means standing of two steps, blocks of wood, or weight plates 4-5″ off the ground. Increases range of motion (ROM) on your deadlift.

x 10 Swings – x 3 (L. Clean & Press – O’Head L eft leg Reverse Lunge to Kneel then back to Stand.) Repeat three times. Emphasizes shoulder stability and last part of Get-Up. May have to use conservative KB weight to be able to come to standing after kneeling.

x 10 Swings – x 3 (R. Clean – Press – right leg Reverse Lunge – kneel and back to Stand. )

x 10 Swings – x 8-10 Push-Ups.

6/18/20 THURSDAY . SPEED-WORK. Get in some miles of warm-up; then during the rest of the run you’ll be running shorter intervals equivalent to about a 200. Do 12 x 50″ (2′ easy running in between each rep). Or, you can space out the 50″ repeats over 2-3 miles; just get in good recovery between reps because with the higher quality intervals you’ll require more time between reps.

6/20/ 20 SATURDAY. STRENGTH and/ or RUN DAY.

Hi Folks,

I’m done with this wind, but it should lessen this week. As for Covid-19, from the information I’ve recently read we are not yet out of the woods in Marin County. So keep wearing your mask, doing the correct distancing and hand cleaning.

How is your consistency with your home workouts coming along? Yes, the challenge of working out solo is not easy but you can help yourself by starting each day with a set warm-up routine: there is comfort in a familiar routine. This applies to pre-race warm-up and having a game plan for execution. You’ll have a better idea if you complete the entire workout or modify the volume after doing your halos, light clean and presses, hip bridges, bird pointers and goblet squats. After several minutes of “getting in” the warm-up and you’ve started your swings you’ll know how the workout is going to unfold.

If you do have an “off ” day, complete a shorter workout, but get it in so you maintain consistency. By acclimating your body and mind to regular workouts your body adapts and becomes “addicted” in a positive sense.

6/9/20 TUESDAY TEMPO on the roads or trails and on hills. Two rounds of (2′ (2′), 3′ (3′) and 5′ (5′)).

6/10/ WEDNESDAY …STRENGTH/MUSCLE ENDURANCE Training. WORKOUT #39:

x 10 Swings – DB Burpee+ Plank Row R/L x 6

x 15 Swings – x 5 R/L KB/D Clean & Press

x 5 Heavy swings – Light DB (or water bottle) Side Plank Sweep & Reach

x 10 Swings – X 6 KB/DB R/L Step – Ups ( or hold KB close to you by the handle with two hands)

X 15 Swings – 8-10 Push-Ups ( can be on an incline or flat ground; however it makes for smooth reps)

x 5 Heavy Swings — x 8-10 KB/DB Deficit Sumo Deadlifts ( stand on two blocks or bricks or wheel weight plate) Puts extra stretch on hamstrings and range of motion)

x 10 R/L 1-arm Swings ( remember to put other arm at 90 degree boxer block position to counter upper body torque)

6/11/20 THURSDAY. “TRACK” on roads or trails. Doing repeats of 400/200’s today. After warm-up mile or so: 6 x :

(2′ (2′), then 1′ (2′)).

6/13/20 SATURDAY . STRENGTH TRAINING/ HILL REPEATS. You’ll get in about a dozen hill repeats: 4 X (15”- 30”- 45” -1:30).. Can precede the HR with a shorter Substitute Workout #1 (I accidentally put in last week’s blog; reposted here).

TRAINING TIP: Making sure you get in the Loaded Carries (LC) to build your muscle strength and stamina to carry out the Get-Up: they are tied to success with the Get-Up. The Waiters Carry, for example is especially important to develop shoulder stabilizer. You should be able to hold it for one to one and a half minutes which is about the time period you’re holding your arm up with the kettlebell as your body moves underneath it. The Rack Carry builds muscle endurance in the mid-back area strengthens your “shield” torso for holding Cleans and Clean and Presses.

The Farmer Carry gets you used to the body being under full load that strengthens legs, pelvis area, back, grip and legs. Work it up to 1:30 in time. You’ll acclimate your body to working under TUT which will make your commander

The LC build your time under tension (TUT). Take the Waiters Carry , If you can’t walk with a weight in a controlled fashion.

Hi Folks,

Wow, here we are in June – Dipsea month! What a different tone in our local running community with the race cancelled; however, we are fortunate that we can enjoy running in our beautiful open space and trails. Having access to outdoor exercise for walking, running, cycling, weight training and being close with Nature, we have it easier than most people in the country.

Some of the group want to start up our Saturday workouts at the Seminary location, but we need to see if campus is still closed or not. Those who live nearby can check if they are letting people on the property.

I am also posting Stinson Beach / Menlo Park Gym workouts because they have the Concept II Row/Erg machine or another model; another very productive fitness tool. STNB/MENLO PARK Workout #3: it works the wind and power!

Row 200 – Waiters Carry for 60 steps or 1 minute

Row 200 – Farmers Carry 1′ /60 steps

Row 200 – Rack Carry – 1’/ 60 steps

Row 200 – x 12 Leg Raises, or hanging kneed tucks from chin bar,

Row 200 – x 8-10 Push-ups ( can be on or incline; even with a weighted vest

Row 200 – x 8-10 Single or double KB/DB Sumo Deadlifts

6/1/20: MONDAY. SWING routine, keeping it simple and short.

x 15 Swings

x 10 Heavier Swings ( next heavier weight forces attention on technique; especially hip hinge and snap. Today’s routine ups the reps from 5-10 )

x 15 Swings ( with regular KB)

x 10 heavier swings

x 15 Swings

x 10 Heavier Swings

6/2/20 TUESDAY. TEMPO workout. After a good warm-up on a trail or road running, there will be a focus on 4 x 4′ pickups (4”-5′). You can easily mix up flat or upgrade terrain. The 4-6 minute pickups will improve your CV fitness; similar to running 800’s – 1200’s.

6/3/20 WEDNESDAY WEIGHT TRAINING Routine for the day. Remember to definitely get in your warm-ups for shoulders with Halos, Dislocates, internal/external band rotations.

WORKOUT #37 with varying rep counts:

x 10 Swings – X 6 L/R Lunge Torso Rotations

x 20 Swings – X 8-10 Push-ups ( flat or on incline)

x 5 Swings – X 3-5 DBL KB Cleans x 2 two rounds

x 10 Swings – X 5 R to L Plank DB pass through

X 20 Swings – X 8-10 Push-ups

x 5 Heavier Swings – X 20 Wipers (with barbell, staff, broomstick or PVC pipe

X 10 Swings – R/L Clean & Press (1,2,3)

x 20 Swings – X 5 DBL KB Front Squats (FSQ)

x 5 heavier Swings – Farmer Carry 1′ or 60 steps ( your goal is to work up to half your body weight in each hand). It is a safe “walking plank ” exercise that puts the entire body under tension to strengthen traps, grip, legs, back, hips.

6/4/20 THURSDAY. TRACK type workout by time on the trails or roads. After the usual mile or so warm-up run you’ll do two rounds of:

(2 x 30″ (1′), 2 x 1′ (2′) , 2 x 1:30 (2′))

6/6/20 SATURDAY Workout ( or do on Friday or Sunday if running long on Saturday). correction: 6-6-20, not 5-5-20.

Sometimes one’s energy may be a bit low due to lack if sleep, overtraining or a stressful life situation; then it’s prudent to either rest or do a shorter strength session. Here’s another option you can substitute for the planned workout, and if need be, cut it back even more.. Substitute Workout #1:

Hi Folks,

Updated 5/25/20: I accidentally hit “tab” and deleted a good portion of the posting. I will continue with it again tomorrow.

It’s to be a hot week, time to get in your workouts in the early am; that helps you stick to the program. Some of you are not morning people; after sunset may work better for you for your training. So the days you are low on energy simply cut the workouts shorter, but get the basic swings in. It’s about consistency starting with at least two days per week of strength training and working up to building your swings about five days of swings.

5/25/20 MONDAY . WORKOUT #32 Emphasis on SWINGS to gradually build up to five days per week of at least 50 swings, working up over time to 100 reps. Remember to execute each rep with power and full tension, tight abs, at the top of each rep and strong exhale with tongue pushed against the backside of the teeth and pursed lips.

x 10 Swings

x 15 Swings

x 5 Heavier KB swings

x 10 Swings

x 15 Swings

x 5 Heavier Swings

x 10 Swings

x 15 Swings

x 5 heavier Swings

x 10 Swings

1′ plank with weight on back, working up to 45#

5/26/20 TUESDAY . TEMPO pickups after a mile or so warm-up. Put in 4′-3′-2′ (2′ easy run between reps); then 3 -5 x 1′ hill.

5/27/20 WEDNESDAY. Weight training Workout #33. After Halos, in/out rotation/external band x 5, Bird Dogs x 8 R/L. and Hip Bridges x 5 with 3″ holds.

x 10 Swings – x 3 Goblets ( with 1000-1 pause at bottom of each rep)

x 10 Swings – x 8-10 push-ups (can be on ground, or incline)

x 20 Swings – R/L Lunge Torso Rotations. x 6

x 5 Heavier Swings – R/L Standing KB Presses x 4 with control

x 10 Swings – x 4 R. one-arm KB (or DB) O’Head Squats w/ pause/hold at bottom of each squat.

x 10 Swings – L. one-arm KB O’Head Squats w/ pause/hold at bottom

x 20 Swings – DB Plank Row R/L x 8

x 5 Heavier swings – DBL KB Sumo Deadlifts

x 10 Swings – 8-10 Push-ups

5/28/20 THURSDAY “TRACK” on the roads and/or trails. After the mile or so warm-up: 8 x 1:45 (2′)

5/30/20 SATURDAY. HILL REPEATS and Workout #33.

Hi Folks,

As California opens up a little more starting on Monday, May 18; you’ll be able to drive to running and cycling venues, instead having to do so from home: more options for some great workouts.

Sample idea if pressed for time: Remember that you shorten your workout if time or energy is an issue with 5-10 (x 10 swings) followed by 2 x (1,2,3) Clean & Presses. These complex exercises (those that hit multiple muscle groups) give you most bang for the time spent. Get in a short routine instead of skipping the full workout because it keeps you consistent and the body thrives on consistency. Your goal is to get your body “addicted” to requiring some exercise on a daily basis. For more on what are the ingredients for a successful regular exercise routine is highlighted in John Gardner’s ” Positive Addiction (he’s the author of Reality Therapy). I heard him at one of the best sports medicine seminars held in conjunction with The Silver State Marathon, 1978 near Lake Washoe; a tough run at altitude.

5/1920 TUESDAY. Medium length pickups during your 5-7 mile run. After one mile or so of warm-up: 4 x 3:30 pickups with easy 2 minute recover pace between each pickup.

5/20/20 WEDNESDAY get in your next workout WORKOUT #30 Two rounds:

x 10 Swings – x 7-10 Push-ups ( can be slight elevation or up to a counter)

x 15 Swings – x 4 L. Clean to Rack Squat to Press

x 10 Swings – x 4 R. Clean to Rack Squat to Press

x 15 Swings – x 6 Single or DBL KB/DB Kettlebell Deadlifts

x 10 Swings – x 12 Leg Raises or Wheel Rollout. Rnd 2: x7 Push-ups

5/21/ 20 THURSDAY “TRACK” Workout on the trails or roads.

4 x 3:30 pickups at 5K pace ( 2′ easy running);

4 x 30″ hill repeats.

5/23/20 SATURDAY Workout #31.

Popular run distances in detail:

1 km = 3280.84 feet; .62137119 meters

1 M = 1.609344 km

5K = 3.1068560 miles (run distance in Sprint triathlon, Olympic distance on track)

8K = 4.970965 miles (the “metric 5M) 5M = 8.04672 km

10K = 6.2137119 miles ( official track (25 laps) and road racing distance)

12K = 7.4564543 miles (international XC distance, Bay To Breakers and other races)

15K = 9.320568 miles (“metric 10 miler”); 10M = 16.09344 km

20 km = 12.427424 miles

13.10938 miles = Half Marathon = 21.0975 km

25 km = 15.534280 miles

30 km = 18.641136 miles

Marathon = 26.21875 miles; 42 km, 195 meters

50 km = 31.068560 miles

Hi Folks,

Having a bit of a problem keeping images on the blog correctly; I need to learn updated version of WordPress with its number of changes.

I was just able to connect to the Internet so I can get started with the posting for this week. Today we start the week with inclement weather which can change one’s attitude for getting in the workout session.

A TIP regarding motivation to get in the morning or afternoon workout when you are not feeling up to it. First of all, know that many athletes need the extra will power to get the workout started; that’s the difficult part. But it helps to have your set brief active mobility warm-up routine; then decide how the main workout will go. I’ve interviewed top runners who tell me they don’t decide how long the run will be until ten minutes into run, by then you’re likely motoring along and the cobwebs are gone. If you find you’re very “off” , or have little energy, it may be a day to cut the run short and head home to take in a needed recovery day.

The watch can be your training partner. If you’re scheduled to do a strength or skill session, do your warm-up, then set up your Gymboss type timer to go buzz every minute or interval you require. The clock becomes your “partner” for the workout. For example, to get in the daily 50-100 swings; set up the timer to buzz on the minute (OTM). Complete a set of 10-15 swings, plus an exercise such as a few push-ups, then start your next set OTM. That will keep you going; before you know it, you’ve completed the session within ten minutes!

5/11/20 MONDAY …building on your swings for reps. Get in sets of ten reps on the minute (OTM) as discussed above. Should get in 50 reps and if you have the background compete 100 reps. Can include a few push-ups and Goblet Squats after a few of those swing sets.

5/12/20 TUESDAY ...TEMPO pickups type workout. After the warm-up mile or so, get in a 5′ steady surge followed by easy 5′ of running; then 2 x 4′ (4′ easy) and a 3′ pick-up (3′ easy). After the workout get in your stretching while muscles tissue is warm.

5/13/20 WEDNESDAY . STRENGTH day. WORKOUT #27

x 10 Swings / x 5 Halos; x 10 Swings / x 15 Goblet squats; x 10 Swings / 60″ or 60 step Rack Carry; x 10 Swings / x 8 KB Deadlifts; x 15 Swings / Standing R/L Standing Presses; x 20 Swings / 60″ or 60 steps Farmer Carry; x 10 Swings / x R/L KB or DB 1- arm rows ( the exercise that is like “sawing wood” while kneeling one leg on exercise bench or leaning on a support about knee level.

5/14/20 THURSDAY “TRACK” day on the trails or roads. After the warm-up mile or so, you’re going to include 6 x 1:45 pick-ups simulating the 400 meter distance with 2′ recovery running in between each rep.

5/16/20 SATURDAY ….any weight training precedes the run, and can be a short workout.

x 10 swings / x 8 Push-ups

x 10 swings / x 7 Push-ups

x 10 swings / x 4 Goblets Sq

x 10 swings / x 5 R. Bulgarian or “Split Squats”

x 10 swings / x 5 L. Bulgarian or “Split Squats”

x 10 swings / 1′ Plank

x 10 Swings / x 6 Push-ups

x 5 heavier KB Swings / KB or DB Sit-up & reach

x 5 heavier KB Swings / L Muay Thai or side plank leg raises

x 5 k heavier KB Swings / R Muay Thai or side plank leg raises

x 5 heavier swings / x 8 moderate weight KB Deadlifts

x 5 heavier swings / x 4 R/L Clean & Presses

x 5 heavier swings / done!