Hi Folks,

I enjoyed riding the Foxy’s Fall Century ( I did the 100K, not 100 mile) in the Davis and surrounding area with all its walnut groves, ranches and the greener sections by the mountain range to the West. I was especially impressed by a young 13 year old rider and his father who I met 30 miles into the ride; they were cruising a good 13-17 mph so we rode together for a good portion of the course. It’s fun to see such an enthusiastic young rider take up the sport – and that he’s developed such a solid endurance base.

Looks like we have a warm week ahead of us, so training will be pleasant.

10/24/19 WEDNESDAY 8am start. MADISON AV GYM workout with Kees at Warren’s. Warm-up, “100 Swings/Mobility routine”, Circuit, Deadlifts.

10/25/19 THURSDAY 8:30 am start. TRACK at COM. Get in your short warm-up run and be ready at 8:30 for the 8 x 20 meters, 2 x 100 (100): We’ll change it up this week with relay format for the 400’s which can be done in twos and threes; while one pair runs their 400, the other one or two runners take their turn after the first pair tags off. So the pair that finished the 400 get to rest the time it takes the others to run their 400.

2 x 200 (200); 3 x 400 in relay format followed by a brief rest then; 4 x 400 again in relay format…should be fun!

10/27/19 SATURDAY 8 am start for HILL REPEATS/CROSS TRAINING at Olivet Seminary, off Seminary Rd. Arrive prior to the start, park along Seminary Rd; then after the warm-up go up to the first level of the college where we have the exercise stations.

joining in: Shirley, Andy, Paula V, Hunter, Hans, Judi, Elizabeth, Tom,

TRAINING: mini- workout

Double kettlebell (or dumbbells) front squats 8-5-5-5reps alternated with Lat Pulldowns or inverted rows or pull-ups assist machine for 8-5-5-5 reps. Not too long and allows for kettlebell swings and Turkish Get Ups the next day.

Hi Folks,

TUESDAY (10/15/19), I will be at UCSF at 8 am with client at their PT facility, so no workout planned.

I am 90% sure I’ll be away SATURDAY, (10/19/19) and will not have Saturday Hill Repeats/Cross Training. If it changes during the next couple of days I will revise plans.

What a weekend of records in the running and triathlon worlds! If you get a chance see the YouTube clip on Eluid Kipchoge’s and his historical sub 2hour marathon which he ran in 1:59:40.2! That’s basically 4:33 per mile and he made it look smooth and easy. He hit the 10K in 28:20 and the half marathon in 59:35.

Bridget Kosgei, of Kenya, broke Paula Radcliffe’s 15 year old marathon record of 2:15:25 wide open by running 2:14:04 at Chicago Marathon! I thought for sure she’d fade after being paced to a 15:25 first 5K split. But she hit the half marathon in 67:00 followed by another 67:04 for the second half: remarkable pacing.

Then in Kona, Hawaii, at the site of World Ironman Championships new course records were also set under less than ideal conditions.

10/16/19 WEDNESDAY 8 am start MADISON AV GYM Workout with Kees at Warren’s. We’ll have our warm-up, mobility work along with our 100 kettlebell swings followed by two rounds of our Circuit; we end with Deadlifts.

10/17/19 THURSDAY 8:30 am. TRACK at College of Marin. After the warm-up mile, 8 x 20 meter repeats, 2 x 100 (100):

A gp: 7 x 400 (2’/2:30), 1 x 600 (200)

B gp: 200 (200), 4 x 400 (3′), 4 x 200 (200), 1 x 800. .. You will have “faster” legs after the 200’s; when you run the 800, it should feel mechanically easier.

10/19/19 Saturday. There will be NO Saturday Hill Repeats; I will be out of town for a Saturday event.

Mini Workout:

Spectacular morning at Ft Baker and GGBridge: most scenic hill repeats!

Hi Folks,

Hill Repeats at the under the GG Bridge is always one of the most strikingly beautiful areas in California to do quality workouts. This morning we saw the fog pattern change as the hour session unfolded. Always special to train there!

NOTE that we will try TRACK on Thursday this week with 8:15 am start and see if more runners can join in better on that day.

There will be NO official Hill Repeats this Saturday because we’ll be joining in on the Asti Tour de Vin ride in Geyserville on that same day.

IAAF World Championships Men’s 10,000 meter race featured six men under 27:00! more on this later and the Women’s 10,000. A remarkable performance by JOSHUA CHEPTEGEI , who also won the World XC Championships, ran so well against a tough field with a first 5000 in 13:33; second 5,000 in 13:14. He finished with a last 400 ( the 25th laps) in 55:38! Eleven men ran under 28:00! Wow!

Then SIFAN HASSAN, Netherlands completed and won an unusual combination of the 10,000 and 1500. She won the 10,000 in 30:17.23 (15:33.82 / 14:43.80) with a last 1500 in 3:59.09 ( add about 17 seconds and you have the mile time). She ran her last 400 in 61.49! Remarkable after burner speed!

Also this weekend The World Ironman Triathlon Championships in Kona on 10/12/19.

10/8/19 TUESDAY 8:30 am GG BRIDGE HILL REPEATS, meet at Discovery Museum parking lot. We’ll do warm-up run around Parade Grounds area; then proceed to the hill under the Bridge.

10/9/19 WEDNESDAY 8 am start for MADISON AV GYM workout with Kees at Warren’s

10/10/19 THURSDAY 8:15 am start for TRACK at COM. After a brief warm-up run, 6 x 20 meter pick-ups; 2 x 100 (100) stride-outs we’ll have you do two rounds of:

A gp: (2 x 200 (200), 1000 (200), 600 (200), 400 (2′))

B gp: (2 x 400 (on 3′), 2 x 300 (100), 2 x 200 (200))

10/12/19….NO Saturday Hill Repeats Cross Training due to being away this weekend.

MINI-WORKOUT for the day:

Swings x 20 – 20 Push-ups – Goblet Squats x 5

Swings x 20 – 15 Push-ups – Goblet Squats x 4

Swings x 20 – Push-ups x 10 – Goblet Squats x 3

Swings x 20 – Push-ups x 5 – Goblet Squats x 2

For Thursday do the KB Clean & Press in (1-2-3) protocol. that is 1 rep with right, then left hand; then 2 with the right, then 2 with the left; then 1 rep with the right, 1 rep with the left. The idea is to get your 100 reps in with this pattern of reps: you will be upping the kettlebell weight you’ll be using within a shorter time.

Hi Folks,

Updated on 10/4/19: Saturday Hill Repeats/ Cross Training will be on for tomorrow. Jeanie W, Judi S, and others will be there.

Last Sunday featured another remarkable Berlin Marathon as KENENISA BEKELE came from behind to run the second fastest marathon in history with a 2:01:41 – just two seconds off Kipchoge’s WR 2:01:39! Bekele had to manage a tightening hamstring during the last miles of the race; then take back the lead with a strong push for the win.

See if you can find a rebroadcast of the race; it’s worth watching both the men and women’s races: both dramatic. The men’s race became a race against the clock; the women’s a head to head battle to the finish!. Bekele has won the World XC Championships multiple times, the gold medal in 5,000 and 10,000 and several World Championships for the same distances. He has the WR for 5,000 (12:37) and 10,000 (26:17) that has stood for over 15 years!. Now he has almost set the marathon record!

TRACK at COM : I will see how turnout goes for Tuesday the workout; if only a few can make it I may switch it back to Thursday mornings ( some people cannot make Tuesdays). Note, the slightly later start time of 8:15 am to help give you time for a short warm-up.

10/1/19 TUESDAY 8:15 am start time (note change to a bit later time) for TRACK at COM. 6 x 20 meters, 2 x 150 (50); then two rounds of:

(600 (200) at 5K pace, 400 (100), 300 (jog to 200 start), 200 (rest for 1:30, then repeat))

10/2/19 WEDNESDAY 8 am start for MADISON AV GYM workout at Warren’s with Kees. Do the warm-up for shoulders, hips, knees, back and legs prior to start for the “100 Swings” routine / mobility exercises; then the Circuit, finishing with Trap bar deadlifts and regular deadlifts.

10/3/19 THURSDAY.. ( I will be out for day with family visits)

10/5/19 SATURDAY. 8 am start for HILL REPEATS/CROSS TRAINING and also 2nd option with 30 meter cadence pickups / loaded carries for those who need to improve their “quick feet”, cadence. More on this later. Meet at Olivet Seminary College, park along Seminary Drive and do warm-up short run prior to start of workout.

Sample alternative workout “A”is for those who have completed the Hill Repeat session and want to add flat ground pickups for to improve leg turnover:

1. “Quick feet” pick- up of about 30 meters – KB Farmer Walk (1′ on coned course)
2. Sprint 30 meters – KB Rack Walk
3. Sprint 30 meters – Trap Bar Deadlift
4. Sprint 30 meters – KB Waiters Walk

“
\][]Can repeat for a second round; depends on fitness level and how you’re doing.

Workout A:

Sprint – KB Farmer Walk

Sprint – KB or DGB (1-arm) Swings x 15

Sprint – KB Rack Carry

Sprint – Swings x 15

Sprint – Waiters Walk

Sprint – Swings x 15

Sprint – DB Farmers Walk

Sprint – Trap Bar Deadlift

Can repeat for one more round.

Hi Folks,

Update on Friday, 8 pm: For SATURDAY HR, it WILL BE A GO; I have had these confirmations for joining the workout: Lisa L, Shirley D, Dave C, A.J., Gayle S.,

I am out at 4:30, but will check if there are more responses during early evening.

updated on Wed: Remember, that our Tamlapa Running Club puts on The Johnny 4.1M Challenge, for the XC PA/USATF circuit on Sunday, 9/29/19. I encourage you to take part and run the race; the more we have running from Tamalpa Club, the better. Slow or fast it doesn’t matter: “hot shots” can score in the top group, the rest of us help displace competitors further back. It’s also a local run, on dirt terrain!

If you are not going to run the club can always use volunteers. Sandy and I will be there to help with pre and race day reg.

There will be three races so there is room on this course: 9 am- Women, 10 am – Masters Men, 11 am – Open Men.

Just completed our 10th year of the around Lake Tahoe ride with TJ and Judi last Saturday. It’s always a special course around the “Big Blue” with its unmatched scenery and challenges, but satisfying to complete it again. Cal Trans is working to complete changes that will improve traffic flow with a new bridge across the Truckee River and two roundabouts. These changes will greatly reduce traffic congestion that is constant at the main traffic light with cars heading south and north on the West side of the lake, also coming in on 89 from Squaw Valley direction, and finally those coming from East into Tahoe City.

New HALF MARATHON WR – 58:01 set by GEOFFREY KWAMWOROR , Kenya at the Copenhagen Half Marathon recently; that works out to 4:25.5 per mile! His 5K splits: 13:53, 13:41 (27:34 at 10K); 13:31 (41:05 at 15K), 55′ at 20K (12.5 miles) and then finished the 13.1 in 58:01. He is passing up on the World Championships to focus on NYC Marathon in early November.

9/24/19 TUESDAY 8 am TRACK at COM. This week will be the “1000 Meter Breakdown”. After the usual warm-up, 6 -8 x 20 meter pickups and 2 x 100 (100) stride-outs:

150 (50), 200 (200), 1000 (200) at just over 5K pace; 800 (on 5′ or 6′), 600 (200) at 5K pace, 400 (on 3′), 200 (200), 150 (50). Stretch after workout and cooldown.

9/25/19 WEDNESDAY 8 am start. MADISON AV GYM workout at Warren’s with Kees. 100 Swings / Mobility routine, Circuit, Deadlifts.

9/28/19 SATURDAY 8 am start for HILL REPEATS/XTraining – it is a GO at Olivett Seminary College, off Seminary Drive. Park along Seminary, run your warmup run and meet up to first street level. Workout includes four exercise stations and 4 sets of 5 hill repeats done for time. That is followed with Loaded Carries and Trap bar Deadlifts.

LMK if you are attending by Friday day. If you are running The Johnny the next day I’d skip the HR; you’re going to need your legs for the race.

So far joining the workout: Lisa L, Shirley D, Dave C, Gayle S, A.J., –

9/29/19 SUNDAY 9am – Women, 10 am – masters Men, 11 am – Open Men. The JOHNNY CHALLENGE, 4.1M held at Miwok Meadows in China Camp area (it’s about 3/4 mile south of Back Ranch Meadows, not at kiosk entry area). Park carefully along road; carpool when possible because parking is tight and we have many clubs joining in on the race.

Hi Folks,

We’ll give it try at COM track on Tuesday with an 8 am start.We’ll see if any groups are using or have reserved the track at that time. I have to keep low profile because organized groups need to pay a hefty fee. I have not abandoned Thursday Track because as it becomes darker in the morning my riding group will be riding later in the morning and it could work. Not everyone can make Tuesday or the Thursday, so let’s see how it goes this week. I think we’re past the hot days stage now that Fall has come.

9/17/19 TUESDAY 8 am start TRACK at COM. After your warm-up mile or so, get right into the 6 x 20 meter pickups then:

A gp. 2 x 100 (100), 2 x 150 (50, 2 x 200 (200), 2 x 400 (on 1:30 or 2′), 600 (200), 2 x 400 (on 1:30/2′), 2 x 200 (200), 2 x 150 (50).

B/C grp: 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 2:30), 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

9/18/19 WEDNESDAY 7:45 am warm-up; 8 am Start for MADISON AV GYM workout with Kees at Warren’s.

9/19/19 THURSDAY 7:30 am TRACK for regular early group and those who can’t make Tuesday. Same workout as Tuesday groups.

more updates coming

9/21/19 SATURDAY…no HILL REPEATS/XTraining as we’ll be out of town.

Hi Folks,

If you didn’t see the men’s final at the US OPEN TENNIS match, watch or tape the replay today! One heck of an exciting match and lesson in perseverance by both players.

Throwing out to the group to perhaps do TRACK workout on Tuesday in place of Thursdays due to morning conflict with riding group on Thursdays that I would like to keep going for Sandy and others. LMK if that works for most of you by emailing me at coachkeest@yahoo.com or texting. I’ll have to check if a group already has reserved the track for Tuesdays or not. Looking for six runners to join in for regular workouts, so that you have running partners to make the workout worthwhile. MWF are busy with with other group workouts and TL XC team running.

those interested for Tuesday: Denise M, Maggie F, Judi S, Kevin P (when he is able again),

Mini Workout for the day ( doesn’t take much when you have 3 x (Swings x 20 ), followed by 2 Get Ups on each side on Th and Saturday. TODAY: Swings x 15 / Goblet Squat x 5; Swings x 15 / Push-ups x 8; Swings x 15 / Goblets x 5; Swings x 15 / Push-Ups x 8. Goblet Squats are a self-correcting squat, gets those glute muscles firing and it’s difficult to use a large dumbbell or kettlebell and execute properly. The benefits are solid for core, legs, butt and hamstrings. Kettlebell Swings work the entire posterior chain, it’s a dynamic exercise, builds muscle and cardiovascular endurance, and strength. The Turkish Get Up is the “yang” movement to the kettlebell swings, executed deliberately with demonstrated control

Below : BRIAN WONG and KATHY BARTON both won their age groups at the Giants Run in SF; GERALD AGANZA got in a selfie at the same event. A solid run and entertainment at the finish in the ball park.

9/11/19 WEDNESDAY 7:45 am warm-up/ 8 am start MADISON AV GYM workout with Kees at Warren’s. Mobility warm-up, 100 Swing/mobility, Circuit, trap bar and regular deadlift finisher.

9/12/19 THURSDAY suggesting 7:30 warm-up; 8 am start for TRACK workout. Should be becoming cooler after this week, but ready for warm morning this Thursday. Warm-up run about 1.5M, then 6 x 20 meters for “quick feet”, 2 x 100 (100), then:

A group: 3 X (600 (200), 400 (on 1:30 or 2′), 200 (200))

600 at 5K pace, 400 under 5K pace, 200 at mile pace.

B group: 2 x of same workout distances….

9/14/19 SATURDAY 7:45 am warm-up ( get those shoulders and hips warm-up) 8 am Start for HILL REPEATS/XTRAINING at Olivet Seminary college off Seminary Drive. Arrive earlier to get in warm-up run, then meet at first level by exercise station; you’ll do four sets of exercises interspersed with 4 x 5 hill repeats of varies lengths; follow with Loaded Carries and finally deadlifts.

LMK if you will be attending the workout by Friday day so I have a head count

Joining in so far: Bob K, Shirley D, Judi S, Peter E, AJ, Paula V, Hunter V, Carrie B, Kathy B, Elizabeth K, Tom O, Linda L

TRAP BAR standards: if under 135 lb body weight – 135# lift; if 136-185 wt – 185# lift. *

FARMER CARRY: < 135# work up to pair of 24Kg (53 lb); 135-185# use pair of 32 Kg (70 lb)*. Begin with one quarter of body weight in each hand; gradually to half your bodyweight in each hand. LENGTH of carry: 25-100 yards; I have our groups do one minute carry.

Variation that works each leg a bit more individually is walk with a bit more knee lift with each step.

The FW works entire body musculature and grip safely. It builds a strong overall body for all sports. Add the Turkish Get Up (TGU) and you’ll balance the right and left sides of your body plus connect upper and lower body in one movement. Don’t underestimate the value of the TGU; especially once you are able to use a 25# kettlebell or more.

• I’ll check if they post differently for men and women.

Hi Folks,

Updated 3:07 pm 9’6/19: SATURDAY HILL REPEATS/XT are on for tomorrow.

Remember to let me know by Friday day if you are joining in for Saturday Hill Repeats/ Cross Training.

Mini Workout for 2-3 days per week, A) e.g., MWF or TuThSat: (KB Swings x 10 / Goblet Squats x 4 / Incline or regular Push-ups x 5) do 4 rounds. B).Another 2-3 days of the week get in R/L Turkish Get Ups x 3. First day do with only a light kettlebell, say 10 or 15 lbs or a 8 Kg so you can smoothly execute the movement with a solid pause at each step of the movement. Work on getting your right and left sides even in ability prior to adding weight. The movement alone will provide balance in your body for all your athletics. Though these samples seem minimal , the benefits are substantial.

9/3/19 TUESDAY ….TEMPO workout that you can do on the MV bike path. After warm-up get in the longer interval with 3 x mile at 10K pace ( with half mile recovery between each mile). You’ll be running shorter intervals for leg speed and accurate pacing on the TRACK on Thursday.

9/4/19 WEDNESDAY 7:45 am warm-up; 8 am start for MADISON AVE GYM workout with Kees at Warren’s: be ready for little changes.

9/5/19 THURSDAY. some show up at 7 for warm-up for 7:30 workout. TRACK at COM. 6 x 20 meters, 2 x 100 (100). Then, 2 x 200 (200), 6 x 400 (on 2:30 or 3′), 2 x 200 (200).

9/7/19 SATURDAY 7:45 warm-up/ 8 am Start for HILL REPEATS/XTraining. at Olivet Seminary College off Seminary Drive. Do warm-up run, then up to where the exercise mats are set up and be ready to do: 4 sets of exercises interspersed with 4 sets x 5 hill repeats. then on to the important Loaded carries; finishing with Trap Bar deadlifts.

HILL REPEATS are on for Saturday:

Those joining in: Shirley D, Judi S, Andy, Paula, Gerald, Llovani, AJ, Gayle S, Pam J, Bob Knox

the Senior Tamalpa division ( 60 years average) ran the famous Hood to Coast Relay including the “Ever Ready Bunny, “Hans Schmid. A huge relay with 1200 teams and 2400 vans! If you ever get a chance to run this relay, do it! It’s a heck of an experience and memory maker. Tom O’Reilly, AJ Kallet, Hans Schmid, ___, David Stancliff, Warren Dalton.. ( I forgot one name here, my apologies)…