Hi folks,

Happy New Year coming right up! There are any number of New Year Day runs out there including one with Tamalpa Runners ( check at Tamalparunners.org). I’ll have our traditional RAILROAD GRADE 8M NEW YEAR’S DAY RUN on Wed, 1-1-20 from downtown Mill Valley for a mile up Corte Madera Av to Blithedale Av and to the to turn-off onto the old fire road that continues at a steady 5-7% grade to the top.

The runners who take about 1:35 or longer will start at 8 am; the rest at 8:30 am. Give us a head count so we can plan rides down with 3-4 vehicles for those who are not running back down to Mill Valley. Remember to bring along a duffel bag to throw into my van so you have a change of shirt and warm-up outfit, jacket: you never know the weather on top. So far joining in:

8 am group: Kevin, Vicki, Nancy, Lisa, Chris, Julia, TJ, Pam J, ( I will be there to take duffel bags for this group)

8:30 am group: AJ, friend, Dave C, Judi S, Cary, Lee, Gerald,

You’ll see many hikers making the trek up to the top and enjoy the open house at the Gravity Car Museum where for small donation you can partake in coffee, apple cider, goodies – and support this fun museum.

View from the top of Mt. Tam on New Year’s Day after our group ran up the 8 mile RRGrade course from Mill Valley to the top.

The group enjoyed snacks and cider at the Gravity Car Museum which had their traditional open house on New Year’s Day, and time for a photo op in the gravity car.

1/2/20 THURSDAY 8 am TRACK at COM. Changing it up with a mix of longer and shorter intervals other than 400’s. After your warm-up run, 6 x 20 meters; it’s two rounds:

(2 x 150 (50), 600 (200), 400 (on3′), 200 (200))

A note on running form: Run erect with “tall” posture with about a ten degree forward lean of the torso starting at the ankles; you’re kind of in a constant falling forward position with your feet moving with a quick cadence and landing just below your metatarsals and ahead of the arch. Chest slightly forward, shoulders back; avoid rounding your back and let your shoulders relax with a gentle arm swing keeping your elbows at 90 degrees and avoiding crossing the body’s midline; thereby avoiding shoulder sway.

1/5/20 SATURDAY, 8 am start for a mix of HILL REPEATS/CROSS TRAINING/LOADED CARRIES/SPRINTS at Olivet Seminary College off Seminary Drive. Arrive earlier and park along Seminary Drive near the College entrance to get in your 15-25 minute warm-up then meet up at first level up the entry road. You’ll have option of a longer or shorter workouts, depending on your base, but will include hill repeats, sprints, exercises and loaded carries. The legs are churning while the upper body remains still.

LMK if attending by Friday morning: Judi, Elizabeth, Tom, Dave, Hunter, Andy, Paula, Lisa, Amanda,

Hi all,

updated 12/25/19: joining on Saturday HR/Cross training workout: AJ, Judi, Pam, Shirley, Amanda, Elizabeth, Tom, Dave C, Judy S. LMK is you are joining in on the workout.

Same with the RRGRADE RUN 8M; I’ll need a head count for those need a ride down. See below for those joining in so far.

Happy Holidays folks! May you enjoy family time and celebrating this important Holiday. It can make You’ll be back into the swing of your workouts by Thursday with a bit of track, Saturday Hill Repeats/Cross Training/ Loaded Carries/ Sprints.

12/26/19 THURSDAY 8 am TRACK at COM. Working to extend the 400’s by introducing 600’s and 800’s until you complete 5k total distance. After your warm-up run, 6 x 20 meter pick-ups, 2 x 100 (100);

B gp: 4 x 400 (on 3′), 2 x 600 (200), 2 x 200 (200).

A gp: 10 x 400 (on 2:30 or on 2′ if under 6′ pace); 1 x 800.

12/28/19 SATURDAY 8 am HILL REPEATS/CROSS TRAINING/ LOADED CARRIES/SPRINGS. At Olivett Seminary College off Seminary Drive. Park along Seminary Drive near the entry road to the College. After you warm-up run, head up the entry road to first level where I’ll have the exercise stations set up. I’ve expanded the workout to included a mix of sprints-loaded carries- trap bar deadlifts and swings.

LMK if you are joining in on the workout: Amanda, AJ, Pam, Judi, Shirley, Elizabeth, Tom, Judy S, Dave C.

LOOKING AHEAD to:

1-1-20 WEDNESDAY 8 and 8:30 am starts for New Year’s Day RAILROAD GRADE RUN 8+ MILES from downtown Mill Valley to top of Mt. Tam parking lot via the old 5-7% grade road that the old Gravity Cars were hauled up to the top . I think we’ll have three people driving, but I will need a head count for those who need a ride down from the top.

Note that the volunteers of the Gravity Car museum up at the top will hold an open house with snacks and drinks for a donation.

those who need a ride down (I think we have three drivers): Lisa, Chris, John, Judi, AJ, Cary, Lee, Pam, Kevin, Denise

more to come

Hi Folks,

12/19/19: LMK if you are joining in on the Saturday workout. So far: Judi S, Shirley D, Tom & Elizabeth, Alyce, Peter, Jeanie, Dave C, AJ, and more. I am also bringing the Christmas fudge for the group; don’t miss.

A bit tardy with posting on the blog this week: Christmas fudge making deadline and organizing workouts! I’ll be updating in spurts this week. Remember to hang in this week and next with your Christmas Kettlebell Challenge; it will be a test to schedule it in. You can do this, even if you complete 2-4 sets – get it in.

12/18/19 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s…party time to follow the workout of Swings/mobility exercises; followed by a Circuit.

12/19/19 THURSDAY 8 am TRACK at COM. building another step on the 400’s with the goal of eventually completing 12 x 400, plus 200 for a 5K total. After warm-up run, 6 x 20 meters, 2 x 100 (100):

“A” group: 10 x 400 (on 2′ for sub 6′ pace runners; on 2:30 if slower), 1 x 1000 at 5K pace.

“B” group: 8 x 400 (on 3′), 1 x 800 at 5K pace.

12/21/19 SATURDAY. (The workout is a go)8 am start for HILL REPEATS / CROSS TRAINING/ FLAT SPRINTS/LOADED CARRIES. At Olivett Seminary College off Seminary Drive. After your warm-up run meet me on the first level off the entry road. You’ll do a mix of hill repeats/ flat repeats interspersed with exercise stations; others can do flat terrain repeats alternated with Loaded Carries.

joining in, LMK: Tom , Elizabeth, Alyce, Peter, Shirley, Judi, AJ, Jeanie, Dave,

LOOKING AHEAD : Mt Tam RRGrade Run 8M. to having you run again New Year’s Day morning up the RRGrade from downtown Mill Valley to the top of Tam. Start those running over 1:30 at 8 am; the rest of the group at 8:30 am. Need to let me know if you are coming to join in on not just the run, but to enjoy the GRAVITY CAR Museum’s open house with refreshments and goodies. I think we’ll have three cars to bring the runners down from the top. Let’s hope for good weather!

Coming to run: Judi, Cary & Lee, Lisa L, AJ, Shirley D, Gerald,

Hi Folks,

Updated 12/14/19: I was sad to read of the passing of the famous New Zealand two time Olympian and three time gold medalist, PETER SNELL. He’s the only Olympian to win both the 800 and 1500 in the same Olympics in 99 years. He won the 800 in 1960 and the double 800/1500 in 1964. He ran the 800 meters in 1:44 – on grass; a WR along with the 1000 meters in 2:16! I met Peter Snell at exercise physiology lab session at UC Davis with Dr. Jack Wilmore where he eventually earned his Ph.D. with research on altitude training. When we were conversing he said that after his athletic career was over he wanted to learn how the human body worked in the field of exercise physiology. “How does the body work to perform these athletic feats on the track.” I think he ended up doing research at the University of Texas.

HONOLULU MARATHON 2019, a new CR: TITUS EKIRU, the new man on the block from of Kenya, had already set course records at the Mexico City Marathon (2:10:38 at over 7,000 feet altitude) and Milan Marathon (2:04:46), and now a 2:07:59.2 -rounded up to 2:08:00 at Honolulu! Conditions were more or less perfect on race day: no trade winds and 68 degrees – a rare day for the stars to align for the CR! This is not a flat course either! Look for this athlete to continue making his mark on the marathon community. I first ran Honolulu in 1978 and then another four times during the 1980’s and 1990’s. It gave Sandy and I a chance for a break in warm weather after a very busy October and November. What I also liked about running that marathon was that I could cross the finish line in Kapiolani Park, walk across the street to the beach and take a post-run swim. Wonderful!

Marathon Statistic: Interesting to note that in 2019 some 293 runners broke 2:10:00 (123 from Kenya and 98 from Ethiopia) remarkable!

Updated on Friday 12/13/19 at 1:40 pm: Saturday HR/Cross Training are a go, but will be modified due to light rain: I won’t be using the individual mats; instead we’ll mix up the hill work, Loaded Carries and sprints.

LOOKING AHEAD: New Year’s Day is not far off; time to see if I have takers for running the RAILROAD GRADE 8M that morning? It’s been a tradition with our workout group for a good many years; let’s see how many of you are up for it. Probably have early start group at about 8 am for those who will take 1:40 or longer to get to the top from downtown Mill Valley. The second group starts at 8:30 am.

Every New Year’s Day the Gravity Car Museum located at the top next to the parking lot holds their Open House, I think from 11 am on. You will also see many hikers going up the RRGrade and trails to join in on the tradition.

Another update on training employing two key lifts for “General preparedness”.

You’re in the second week of the CHRISTMAS CHALLENGE getting in Kettlebell Swings with sets of 10 reps, plus one Turkish Get Up on the right and left side. You should be adjusting to what works for you for total sets and reps – and build on the volume. Remember to keep the reps to 10 so you’re not pushing fatigue, but can build on many sets of 10; then you’ll start with a heavier kettlebell once a 100 reps total have been achieved. We keep it to 100 reps or less due to diminishing returns if you go over 100 reps; better to increase the weight to build strength and endurance.

For now you’re adjusting to and building sets and reps that you can maintain four to five days per week. If you are very involved in a sport keep it to 3-5 days per week; not seven as fitness enthusiast would do. There’s only so much energy available that can be maintained and you want the two exercises to enhance your fitness and sport. A reminder that the Swings and Turkish Get Up ( TGU) have been found to be two exercises that are quite complete for “general preparedness” and applicable to most any sport and for general fitness. Very efficient.

(updated 12/11/19) Getting it done

Now that you’re two weeks into the Challenge and getting in the 5 days per week you’ve no doubt found that the mental and scheduling side of the program is the most difficult; executing the sets and reps are fairly cookbook. But it is something you can have under your total control. Just decide to do it and stay with it! “If you want to be tougher mentally, it is simple: be tougher: don’t meditate on it., “  by Jocko Willink, 20 year Navy Commander of SEAL Team Three’s Task Unit Bruiser and author of Extreme Ownership; How U.S. Navy SEALS Lead and Win. Found in the book by Tim Ferris, ‘Tools of Titans, The Tactics, Routines and Habits of Billionaires, Icons, and World Class Performers.’

Getting in those sets and reps of Swings and TGU’s puts discipline into your day and you reap the rewards of fitness and strength improvement. It’s something you can have under your total control. The discipline gets you the freedom to reach your goal. 

The learning never ends: 

We may have been doing the Swings for a couple of years, but do you own the form, explosiveness, flow of this dynamic movement? As you increase the size of the kettlebell or work the reps, there’s always room for improvement. Just when you think you have it down, you work with a highly qualified instructor and you realize you “don’t own it”. 

I’ll use the analogy in the martial arts world. Just when I think I have the basic karate punch or kick down as a third dan level black belt; I never felt so vulnerable, slower, off with my timing,not as powerful or toyed with sparring ( kumite) with a 4th, 5th and 6th degree black belts at special three day training sessions. Very humbling. You realize how much you don’t know and that I needed more “perfect practice”.  So in your case, the journey is always on improving your execution of the three lifts, feeling the proper form, breathing and power. 

Learn how to execute the dynamic and explosive Swing to be contrasted with the yin of the deliberate controlled constant tension of the Turkish Get Up.

12/11/19 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll get in our 100 reps today and will be part of your work on the Christmas Challenge along with mobility exercises. Then two rounds of the Circuit followed by Deadlifts.

BB “Fat Grip” Deadlifts, Pec Stretch, Wipers / Weighted Incline Push-Ups, R. Reverse Lunge to Step-Up, L. Reverse Lunge to Step-Up, DBL KB Pause Swing Cleans, DGB Situp & Reach, DB Plank Row, 25# or 35# Plate O’Head Carry, KB Farmers Walk.

12/12/19 THURSDAY 8 am TRACK at COM…might be raining…..(to be done on your own). Working on building your number of 400’s. After your warm-up run,

“B” gp: 6 x 20 meter pick-ups “fast feet”, 2 x 150 (50), 1 x 200 (200). Then it’s 6 x 400 (on 3′).

“A” gp: 6 x 20 meters, 2 x 150 (50), 1 x 200 (200); 10 x 400 (on 2′ if running 6′ pace or faster; on 2:30 if slower than 6′ pace for 400’s.

12/14/19 SATURDAY 8 am It’s a go for tomorrow! start for HILL REPEATS/CROSS TRAINING/LOADED CARRIES & pickups for leg speed. Held at Olivett Seminary College, off Seminary Drive. We will do workout posted on last week’s blog; it was cancelled due to rain. Arrive earlier to get in a quick warm-up run; then run up entry road to get in the workout where I have exercise stations set up.

NOTE: I have modified the workout format a bit due to some very minimal rain by eliminating the exercise mats. We’ll do fewer HR, add in the Loaded Carries, and sprints on the flat. Will be a bit of a variation, but hits all the aspects for boosting your fitness.

Joining in: Andy, Paula, Elizabeth, Tom, Shirley, Judi

Hi Folks,

Updated 12/6/19: I am cancelling SATURDAY HR / XTraining / Loaded Carries due Friday through Saturday rains.

update 12/3/19: Possible rain delays. If raining, Th morning during TRACK and Saturday HR /Cross Training may be cancelled. I will update Wednesday night and Friday day for those workouts.

It’s to be a wet week which means those doing the December Swing Challenge ( see below) will have it easier getting in a daily indoor workout. The Challenge begins with minimal reps and sets; you have to find your “doable” volume from which to continue with consistency. If it’s heavy rain on Thursday we’ll skip the workout and have you simply get in a four mile run: two miles easy followed by two miles tempo.

12/4/19 WEDNESDAY 8 am start MADISON AV GYM workout with Kees at Warren’s. Come in to start your mobility warm-up at 7:50 with halos, hip bridges, some goblet squats; then we do the 100 Swings/mobility exercises, followed by two rounds of the Circuit with deadlifts as finishers.

12/5/19 THURSDAY 8 am start for TRACK at COM. After the brief warm-up run, 6 x 20 meters, 2 x 10 (100):

4 x 200 (200), 4 x 400 (3′), 1 x 800.

12/7/19 SATURDAY 8 am ( Cancelled due to Friday night – Saturday rain)..HILL REPEATS/CROSS TRAINING/ Loaded carries & pickups at Olivett Seminary College off Seminary Drive. Get in your warm-up run prior to the 8 am start, plus a few warm-up exercises; then it’s four sets of exercises interspersed with 4 x 5 hill repeats. Others who need leg speed can do my other workout on the flat consisting of 30 meter pickup runs alternated with Loaded Carries.

Let me know if you will be attending by Friday day at the latest.

SATURDAY ‘s Workout:

1. R/L Torso Rotations x 6 / R/L Top half Get Ups x 5 then; 3 x Spring – Short – Long
2. DB Burpee & Press x 8; Short – 1/2 A – Sprint – 2 x Short;
3. DGB or DB Thrusters x 10 / DGB Situp & Reach x 15; Short – 1/2 A – Short – 2 x Sprint
4. DGB/KB 1-arm Swings x 12 / DGB Russian Twists & R/L x 8; 3 x Sprint – 2 x Short

This is followed by Loaded Carries interspersed with 30 meter pickup runs – and Trap Bar Deadlifts.

CHRISTMAS KETTLEBELL CHALLENGE 2019

Your DECEMBER CHALLENGE:  Complete five days per week of  kettlebell swings (KBS) during all of December. Complete with sets of 10 reps beginning with 2,3,4,5 sets; the eventual goal is 10 x 10 reps; starting each set on the minute, , five days per week. AND we’ll keep it to one Turkish Get Up on the right and left side with a 10#, 15#, 20# or 25# kettlebell

You’ll be going through a gradual process of adaptation to a growing number of reps. You may need to stay with 2 x 10 for a time, then 3 x 10 and so forth; don’t rush it, but come away from the session energized not “wiped out.” Increase the number of sets and reps gradually so that you hardly notice the increase in volume. But you will notice backside, hamstrings, grip and cardiovascular fitness improve!

Kettlebell Weight:   For  our group workouts, women begin with a 12 kg (25 lb); you’ll gradually work to swinging a 16 kg (35 lb) kettlebell after you complete 10 x 10 reps. The men shall begin with a 35 lb kettlebell and gradually work up to 20 Kg (44 lb). No hurry! Being consistent with what you can handle with control. ( See below the weights used for KBS for the Simple and Sinister tests); a goal much further down the line).

 I picked December , the busy time of year  when trying to fit in a short workout becomes a challenge. Some folks say they will “Start with the New Year”; if it isn’t one thing it’s another,  but I’m having you schedule it during December: Stick with it successfully during this month and your next twelve months will be easier. 

If you don’t have a 12 kg and 35 lb kettlebells, buy one of each. You can obtain a discount from 360 Fitness Superstore along E. Francisco Blvd near Litchfields. 

Tell them you are with Kees’s group – should get a discount. Get the Appollo brand, so the measurements for wrist is comfortable and correct when in rack position: try it out. Smooth handle for Swings and when in rack position..There are all kinds kettlebell brands so test them. They vary in price; go with what fits on your arm..They only take up a tiny bit of space at home. Place them where you can see them so they are a reminder to get in the reps! Should take 15 minutes or less. 

Warm-up:  Halos, few Goblet Squats, Hip Bridges, shoulder dislocates ( with stretchable strap), and you’re good to go. Some pros will even simply get in a set of 8 reps  of Overhead Squats with a light barbell, broomstick or PVC 5’ piece; the emphasis is on mobility and core strength with that simple exercise. 

During Nov. just get in reps on a daily basis to acclimate for December  Challenge, The workout can be just 25, 30 reps for a number of weeks and see how your body responds.  Adjust as necessary, but get the reps in without overdoing any single day: you have the next day to complete. Could be 20 or 30 reps per day; after three days take a break day, then pick it up again. It’s a gradual process of adaptation. 

During Dec. get in daily sets working up to 50 reps total or your age in reps. Trick is to select the weight  so that you can carry out the reps without strain; what we call “Easy Strength.” You have the next day to deal with,  so it will take practice to see what you can maintain day after the day. Give the body time to adapt to the training: yes,  it will adapt and grow stronger. If done gradually enough you can adapt to most any workload. Note that it’s during the rest time that your body goes through changes so you become stronger and fitter to handle the workload. It’s what I call “hurry up slowly.” it’s not a contest, so progress at your pace. 

You can include an exercise between a few of the sets – or not. For example: x 10 swings / left torso rotation; x 10 swings / right torso rotation; x 10 swings / just rest until the top of the minute; x 10 swings / x 3 goblet squats; x 10 swings / x 8 push-ups. . Rest one minute and then complete one left and right side Turkish Get Ups. 

The first stage goal for our group  is to work up to 100 reps with 16 kg ( 35 lbs)  with a 10 x 10 format. . Most of you are comfortable with 12 kg kettlebell, you’re going to gradually work up to 35# ( 16 kg) during 2020.  Future articles will go over the progression. I will also go over the benefits – they are far more than you think, but you have to do the work and feel the changes. You will be fitter and stronger  with a strong “posterior chain” by just working the swings it’s been measured and confirmed in practice and the lab. 

Looking way ahead: The Simple  and then Sinister Challenge: (just the Swing portion of it for now; the Turkish Get Up is the other half of the test): 

To see how impressive heavy swings can be taken, check the StrongFirst.com site and look up Simple and Sinister Challenge requirements for one-handed swings.

 ‘Simple” test:  Women : complete 100 one-handed kettlebell  swings (KBS) within five minutes with a  24 kg (53 lb) kettlebell. For the men it’s a 32 kg (70 lb) kettlebell. A tough test for both men and women. I’ve seen pictures of women runners, regular fitness buffs and strength enthusiasts complete this test and their physiques are lean and strong.  There are no weight classes for this test. “Sinister” test:  Women: 32 kg (70#),    Men: 48 Kg ( 106 #).  What a test of strength and fitness. Note, that after completing the 5’ test of swings; you must complete five  reps on the left and five on right in ten minutes of Turkish Get Ups (TGU).

Hi Folks,

Short posting to start the morning and update later because we have to finish our outing here in Bolinas area ahead of the rain storm that is coming by early afternoon today ( 11/26/19). Those gearing up for the December, Daily Kettlebell Challenge ( 5 days per week), get in a conservative set of Swings/mobility exercises to acclimate to daily routine until the end of November; say 3-5 sets of 10 reps with explosiveness and good form. This is in addition to your regular runs, rides or triathlon training; watch the volume so you can maintain.

It’s learning how to feel and monitor your daily effort so that you can maintain a particular volume day after day. You may get in three days; then take a day recovery and pick it up again. If not feeling strong on say, the third day; either do just 25 reps total or take a break day and pick it up again the following day.

Stay with just 10 reps per set until the 10 sets of 10 reps can be completed without undue strain. This may take several months with say, the 12 kg kettlebell for women, and 35 kg for men. Make sure you own the weight you use as the sets and reps continue. Then begins the gradual process of moving up to the 16 kg and 24 kg respectively for women and men.

“Swings are king” and will develop power, fitness, develop the posterior chain, hip hinge strength, and translates to helping with all sports; it helps the weightlifter and marathoner develop a strong body for their sport. The swing is the “yin” – dynamic, powerful and a wing worker; the Turkish Get Up is the “yang” in contrast is executed with a deliberate and controlled strength movement that develops and demands a great deal of core strength, shoulder stability, balance right and left sides of the body, and connects the upper and lower body in one movement. During December you’ll begin by adding a right and left side Get up after your swings. ….to be continued.

Next week we ramp up!

11/27/19 WEDNESDAY 8 am start for MADISON AV GYM workout with Kees at Warren’s. Join in the solid workout and avoid the guilt when indulging on Thursday!

Thursday 11/28/19 THANKSGIVING …find a Turkey Trot in your area!

11/30/19. SATURDAY (No Saturday Hill Repeats): I will be working the Bolinas 2 Mile Turkey Trot at 9 am. Hope to see some of you there. A funky back-in-time to the 10960’s event. Starts downtown Bolinas by the Bolinas Museum on the main road through town; benefits Bolinas Museum. Baked goodies after. There’s a coffee cart close by the start if you need to rev up your engine prior to the start.

Rain is supposed to arrive late morning, so I hope we get lucky and finish the race prior to the rain starting; should take less than twenty minutes for most runners and a half hour for the walkers.

more to come

Hi Folks,

Updated 11/21/19: Alternative /optional Saturday HR /XTraining workout for those who need to improve leg speed and strength for their running, triathlon – or general fitness. We’ll have the usual 4 sets of exercises interspersed with 4 sets of 5 hill repeats.

Updated 2:40 pm, 11/18/19: Looks like we meet at 8 am by Discovery Museum parking lot for Hill Repeats at GG Bridge area.

I’ll get this posting started and update later. It will be a regular week except for which day the group wants to do track; Tuesday or Thursdays. I will need feedback for which day is better; one day is better than another for some of you. The turnout has been lower than normal lately and I’m tempted to skip track for the month of December because of time demands on all of you as we hit Holiday Season; let me know if you can make workouts during December. Our family will be away for Thanksgiving week from this Sunday through next Sunday.

11/19/19 TUESDAY 8 am HILL REPEATS by GG Bridge. Meet at Discovery Museum parking lot. LMK if you will be joining in by Monday: we’ll need 5-6 joining in to have a good group workout. So far: Kevin, Denise, Pam, Judi; I’m guessing there will be one more.

11/20/19 WEDNESDAY 8 am. MADISON AV GYM workout with Kees at Warren’s. Alternating reps of 20 swings with mobility exercises; then it’s to the Circuit for two rounds and finish with deadlifts/trap-bar deadlifts.

L. one-arm O’head Squat x 4 reps, R. one-arm O’head Squat x 4 reps, Wipers, L. KB Swing cleans; R. KB Swing Cleans, Weighted Plank, BB “Z” Press, KB Sumo DL, Ball Slam, KB Farmer Carry.

11/21/19 THURSDAY 8 am. TRACK at COM. 8 x 20 meter pickups, then it’s 2 x 100,

200 (200), 2 x 300 (100), 2 x 400 (on 3′), 2 x 300 (100), 200 (200), 2 x 100 (100). After a slight break run a 600 at 5K pace.

11/23/19 SATURDAY 8 am start for HILL REPEATS/SPRINTS / Cross Training. At Olivett College off Seminary Drive. Park along Seminary Drive by College entrance, get in your warm-up run, then go up entry road to where exercise stations are set up. I will be adding a good option for those who need to work on leg speed – “quicker feet” 30 meter pickups and Loaded Carries. (more to come).

Joining in: Elizabeth K, Tom O, Pam J, Alyce, Peter, Shirley, Judi, AJ, Judy S., Jeanie S,

The additional/optional workout for leg speed and strength, or general fitness will be posted on separate white board:

30 Meter pickup run out/back – KB Farmer Carry

30 ” ” ” – KB Rack Carry

30 ” ” ” – x 10-15 KB Swings

30 ” ” ” – KB Waiter Carry

30 ” ” ” – x 10 -15 Swings

30 ” ” ” – X 5 Trap Bar Deadlift

30 ” ” ” – x 10 -15 Swings

30 ” ” ” – DB Farmer Carry

30 ” ” ” – DB Waiter Carry

Hi Folks,

Love the quote from the House hearings: “You can’t promote principled anti-corruption action without pissing off corrupt people, ” by George Kent when he testified before Congress today.

LOOKING AHEAD: 11/30/19 SATURDAY 9 am. 2 Mile TURKEY TROT. S/F by Bolinas Museum at 48 Wharf Rd, Bolinas. Check web site: Bolinasmuseum .org for more details. I will be there to time the event and look forward to seeing some of you participate in this funky, fun event. Baked goods provided at the end. It pays to pre-register if you want to save entry fee money.

Missed seeing some of our group at the Redwood 5K last Sunday; was a good race to establish your running fitness benchmark. A similar race distance ( though 4.5 miles) is coming up in December with the Christmas Relays (12/15). Teams consist of four runners, each running 4.5M around Lake Merced. It will help the Tamalpa Club age/sex division captains to have you commit to the event in advance to make the pre-reg deadlines (we can take advantage of a lower entry fee).

11/12/19 TUESDAY….no GG Bridge Hill Repeats this day; will likely be run the next Tuesday, 11/19/19.

11/13/19 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s.. Warm-up, mobility exercises interspersed with a total of 100 kettlebell swings; two rounds of weight training Circuit, and finish with barbell or hex bar deadlifts.

11/20/19 THURSDAY 8 am TRACK at COM. After warm-up run, 6-8 x 20 meters, 2 x 100 (100):

Two rounds of: (600 (200), 400 (on 3′), 200 (200), 2 x 150 (50)).. 600 at 5K race pace, 400 at a one second faster; 200 and 150’s at mile pace.

11/22/19 SATURDAY 8 am start for HILL REPEATS/Cross Training/ Loaded Carries & sprints, finish with deadlifts. Held at Olivett Seminary College off Seminary Drive. Get in warm-up run and be ready to go where exercise stations are set up at second level. Note: those who are interested in learning the weights; this is a good day to do practice Loaded Carries, learn how to use the kettlebells, how to do trap bar deadlift, and lateral movement resistance band work.

1. “DGB Jacks” x 15, then Mt. Climbers x 15 (30 reps total) / 5 hill repeats
2. L/R Torso Rotations x 8; “Man makers” x 5/ 5 hill repeats
3. DB Burpee & row x 6 ; “Russian Twists” x 8 / 5 Hill repeats
4. DB Thrusters x 10 / 5 Hill Repeats

This is followed by 30 meter pickups before each Loaded Carries, followed by Trap bar ( or Hex Bar) Deadlifts limited to 10 reps or less).

Joining in so far: Lisa L, Shirley D, Judi S,

MINI WORKOUTS if completing an exercise once per day:

1). At home : 3 Rounds of: Barbell Deadlifts or Hex bar Deadlifts 6-4-4-3 and Wipers: 20-15-15-20.

2) In the gym: PVC or barbell O’Head Squats x 5; Erg Row 250 meters ; BB Wipers x 20 (with 75 -95 lbs for women; for men 95# to 135# barbell. When working out solo complete the first round of three exercises, take a pause; then complete the second round, pause; complete the final round. If you have a workout partner or two; even better. The group energy is a plus! I mean, we’re supposed to have fun also.

Hi Folks,

Looks like we’ll have a perfect weather this week for some solid training: take advantage of it, but without overdoing any single day’s workout. I urge consistency without overdoing any one day will produce better results for most fitness enthusiasts.

I’ll need feedback from our group by Monday afternoon for the TUESDAY hill repeats by the GG Bridge. LMK if you will be attending the workout at this beautiful location.

Note that the Thursday TRACK begins at 8 am due to daylight hours change.

11/5/19 TUESDAY 8:30 am GG BRIDGE HILL REPEATS are on. Park in the Discovery Museum parking lot. We’ll do warm-up mile around the Parade Grounds.

We have: Judi, Denise, Kevin, Pam, Gayle, Kathy, Jeanie

11/6/19 WEDNESDAY 8 am start MADISON AV GYM workout with Kees at Warren’s gym.

11/7/19 THURSDAY 8 am. TRACK at COM. Ladder workout. After brief warm-up, 8x 20 meters, 2 x 100 (100:

B gp: 2 x 200 (200), 2 x 400 (3′), 1 x 800 (2′ recovery after finish), 2 x 400 (3′), 2 x 200 (200).

A gp: 400 (2:30), 600 (200), 1000 (200), 600 (200), 400 (2:30), 200 (200)

11/9/19 SATURDAY 8 am start for HILL REPEATS/Cross Training at OLIVET Seminary College off Seminary Drive. Arrive earlier to get in your warm-up run along the Bay. Four exercise stations, 20 hill repeats, loaded carries and flat 30 meter sprints.

Joining in so far: Jeanie, Elizabeth, Tom, Shirley, Judi, Peter, Hans,

11/10/19 SUNDAY 9 am start for TCRS REDWOOD HS 5K. Starting and finishing at Redwood HS the course will go out/back on the bike path that goes through Larkspur. Here’s a perfect opportunity to get in your baseline 5K, or your second 5K to see your improvement. It’s also a perfect distance for threshold workout and gives you a boos in fitness by racing the 3.1 miles. ………I’ll be lead biking; hope to see you there.

Hi Folks,

We will have Wed gym workout, Th Track (but need to start on time so I can make meeting in Walnut Creek late moring, and Saturday Hill Repeats/XTraining are on. the weather looks good from Thursday on.

Looking ahead for run when we want many to show up so we have teams of four: The CHRISTMAS RELAYS on 12/15/19 held at Lake Merced. Teams are by sex and age with some 20 categories offered; so let your Tamalpa Team captains know you want to run with lead time to pre-register so each individual entry can obtain a discount. Don’t wait until the last minute, but you should know by the first week in December if you can run on the Relay; gives the captains time to put together the teams. If a team is short one member, it means the team doesn’t score. Sometimes we have an older category person fill down to a younger age group to complete a team – that’s allowed.

Our club members always end up having a good time with this race held at the north end of Lake Merced in the parking lot. Each runner completes about a 4.5 miles around Lake Merced. I usually do the lead biking to clear the path and alert walkers there’s a race going on.

American ultra runner, CAMILLE HERRON set a new WR for the 24 hour run (on a track, no less) averaging 8:35/mile for 167.8 miles in Albi, France. Remarkable!

Father/son marathon record: Tommy Hughes, 59 and son, Eoin, age 34, ran a new record with a 2:27:52 and 2:31:30 respectively ( Tommy passed his son after 35K) for a 4:59:22 total at the Frankfurt Marathon. That’s not the Father/Son record; that’s held by two-time Olympian for France, Fernand Kolbeck, 43 and son Gerard back in 1987 with a 2:22:54 and 2:23:10 for a 4:46:04 total at the Neuf-Brisach Marathon. They did it again in 1993 with a 4:48:01 total by running 2:24:39 ( at age 49) and 2:23:22 respectively.

I see my picture taken during the Foxy’s Fall 100K ride featuring a boy, age thirteen, who rode the entire 100K – at a good clip. Hope to post it shortly when we posed at 40+ mile lunch stop. I think it is a remarkable effort that a young teenager carried out such a long ride. He does train with his father in the Berkeley hills, so he was ready for a steady pace over a far less hilly terrain in this event.

10/30/19 WEDNESDAY 8 am start for MADISON AV GYM workout which includes a warm-up/mobility routine with 100 kettlebell swings broken up with sets of 20 down; then two rounds of a Circuit; finishing up with stretching.

Circuit: TRX Cossack stretch, Sumo DL, Wipers/Inverted Row, DBL KB Cleans & Squat x 4, R/L Military KB Press, DGB Situp and Reach, DB Plank Row, DGB or Ex Ball Jacks/Wall Ball, DBL Waiters Walk.

10/31/19 THURSDAY 8:30 am start for TRACK at COM. Do brief warm-up run, but be ready to do the workout session on the track at 8:30 am. Run 6-8 20 quick cadence meter pick-ups, 2 x 100 (100); then

B gp: the 8:30 group. Four rounds of : ( (400 (on 3′), 200 (200)); after the four rounds do 1 x 800.

A gp: 7 am group: Two rounds of: (400 (2:30), 200 (200)); 1 round of : 600 (200), 200 (200); two rounds of 400 (on 3′), 200 (200);

11/2/19 SATURDAY 8 am. HILL REPEATS/Cross Training at Olivett Seminary college of Seminary Drive. Park along Seminary Drive, do warm-up run and meet us up one level on entry road where the exercise stations will be set up. Four sets of exercises interspersed with five hill repeats. We finish with Loaded Carries, Trap bar Deadlifts alternated with 30 meter sprints between each carry so you finish the morning with “fast feet”, i.e., Farmer carry/ 30 meter sprint; Rack Carry/30 meter sprint; Waiters Carry/ 30 meter spring; and Trap bar deadlift/30 meter sprint.

LMK by text or email if you are joining in by Friday day so we have a head count.

Mini-Daily Workout sample:

3 Rounds: (x 20 Swings / x 3 Goblet Squats / x 7 Push-Ups)

Gets in a brief workout, but should leave you with energy for the next day’s workout.