Hi Folks,

Updated 8/29/19: Saturday Hill Repeats are a GO! So far: Andy, Paula, and Hunter Valla, Shirley D, Gerald A, Judi S are joining in. LMK if you are participating, okay?

It will be a warm week, so I suggest early morning run or workout so you avoid the stress of training in the heat. I will be adding to this posting during the week, so check it for training tips and sample workouts you can do at home or in the gym. Most of you are back into your routine now that school is back in session; some of the workouts you’ll still do on your own until we have a group of five or more.

Sunday, Sept. 15th from 4 pm on we’ll have our workout groups come together for a social gathering at Terrapin in San Rafael ( off East Francisco blvd). LMK or Gayle Shimokaji know if you are attending. We figured that Sunday afternoon would be less crowded and noisy than a Saturday night, which most of you could not do. Gives us several hours to visit and still not make it too late for the start of the work week on Monday.

8/27/19 TUESDAY...TEMPO day. Either do on the MV Bike path or in your area by time. Workout: .5M Tempo/.5 Easy; repeat three times. Or, by time do: 3:30 Tempo/. 2′ easy.

8/28/19 WEDNESDAY 7:45 warm-up, 8am Start for MADISON AV GYM Workout with Kees at Warren’s. We’ll get in the 100 Swings and several key exercises in between. Then it’s the Circuit followed by Trap Bar deadlifts or barbell deadlifts.

8/29/19 THURSDAY 7:30 am Group meets for TRACK session at COM. after warmup run, 8 x 20 meters, 2 x 100 (100), 2 x 200 (200): then 2 x 800 (200), 1 x 600 (200), 2 x 400 (on 3′), 2 x 300 (100), 2 x 150 (50).

“A” group people for second round just add 2 x 400 (2:30)

8/3119 SATURDAY. 7:45 am warm-up; 8 am it starts. HILL REPEATS/Cross Training. at Olivett College off Seminary Drive. 20 hill repeats interspersed with 4 exercise stations . Followed by Loaded Carries and Trapbar deadlift. Text if you are attending.

So far coming are: Andy, Paula, Hunter, Shirley, Judi S, Gerald A.,

Hi Folks,

Back from the incredibly beautiful Lake Tahoe with Sandy and Sister Marion. Sandy and I rode, what I call, “the most beautiful walk/bike path in the country”, the East Shore Trail that ends at Sand Harbor. I suggest arriving early so you can find parking at either end of the three mile: the word is out on this new stretch along and above the water’s edge. It was made possible with a number of agencies in Nevada and California including a number of additional projects in addition to the building the path. The goal, one official told me, is to complete 30 more miles of path so that we can ride completely on a bike path around Tahoe.

There’s also the new nicely completed bike path that starts at Meeks Bay, goes uphill in the northerly direction with a serpentine beautifully designed path that includes a new bridge parallel to the road at the top, then continues to Sugar Pine Forest Campground path. So now, one can ride on a bike path from Meeks bay to Tahoe City.

8/21/19 WEDNESDAY 7:45 am warm-up, 8 am start. MADISON AV GYM workout with Kees at Warren’s.

8/22/19 THURSDAY, I suggest 7:30 am, 2nd group starts at 8 am. butTRACK . Warm-up run, 6 x 20 meter ‘fast legs” pickups, 2 x 100 (100), 2 x 150 (50) then;

2-3 Rounds of: (600 (200), 400 (on3′), 200 (200))….5K pace – 2M pace – 1M pace

8/24/19 SATURDAY 7:45 am warm-up; 8 am Start for HILL REPEATS/ Cross Training at OLIVET Seminary College off Seminary Drive. Arrive early to get in at least a 15′ run; then it’s up to the start area. We’ll have four exercises interspersed with four sets of five hill repeats, followed by Loaded Carries, Trap bar Deadlifts, band crab walks. NOTE, change starting this week: that ANDY and GERALD and any other Spartan or Tough Mudder events: double the reps at the exercise stations.

LMK if you will be participating; so far: Andy V, Gerald A, Michelle W, Pam J, Jeanie W,

Mini-Workout sample, by Dan John, Master Level RKC. This was a sample of one round that Dan John and other RKC instructors for the 10,000 Swing Challenge within a month; they would complete 500/day, five days per week for a total of 20 days. In the process of meeting that challenge you learn a great deal about yourself, technique when you’re tired and consistency.

Swings x 10, Goblet Squat x 1; Swings x 15, Goblet Squat x 2; Swings x 25, Goblet Squat x 3; Swings x 50.

Hi Folks,

Updated 8/15/19: Small group workout routine that the four did on Wednesday. We’ll be posting more of these alternative workouts during the Fall.

Updated 8/13/19: There will be no Saturday HR due to late return Friday night.

Enjoying the heck out of Tahoe at the Dominican Nuns vacation house: so special to be up here to enjoy the Lake Tahoe grandeur. Include fun cycling routes , some swimming and weight training I see myself gradually getting back my lost fitness as the avulsion fracture in my ankle gradually heals. We observed Mother Nature in action as we cycled from Tahoe City area to Squaw Valley Ski Resort: clouds of California Tortoise Shell butterflies during their migration in September. Simply hundreds of them flying around our heads as we pedaled along the Truckee river for miles. Amazing.

8/14/19 WEDNESDAY 7:45 am warm-up, 8 am START for MADISON AV GYM. do the 100 Swings routine from one of the cards; then the Circuit followed by Deadlifts.

1. Deficit KB Sumo Deadlift
2. Wipers / Inverted Row
3. R. Bulgarian Squats ( low step pieces are behind canvas curtain)
4. L. Bulgarian Squats
5. DBL KB Swing Cleans and Press
6. DGB Sit-up and Reach
7. DB Plank Row
8. KB Rack Walk ( heavy)*
9. KB Farmer Walk *

• If you are increasing the KB weights, but find it difficult to walk, simply stand in place holding the kettlebells which places you under full tension; then return them to the ground if you can’t hold them for the full count.

ALTERNATIVE workout when two to four participate:

1. The usual warm-up routine and mobility exercises.
2. The “100 Swings / mobility and exercises” between set of 15-20 reps
3. Loaded Carries variation:

A. Farmer Carry 1′ Rnd 1: Inverted Row x 8 Rnd 2: Incline Push-ups x 8-15

B. Waiters Carry 1′ Rnd 1: Wipers x 20 Rnd 2: Goblet Squat x 5-8

C. Rack Carry 1′ Rnd 1: Incline Push-ups x 8-15 Rnd 2: Wipers x 20

8/15/19 THURSDAY 7:30 am TRACK at COM. 6 x 20 meters, 2 x 100 (100), 2 x 150 (50); then:

two Rounds of: ( 600 (200), 400 (on 3′), 200 (200))

8/18/19 SATURDAY HR/Cross Training. There will be no Saturday workout due to coming home late Friday night.

HI Folks,

UPDATED at7:53pm: SATURDAY HILL REPEATS are ago: we have 7 so far coming.

We should get some solid workouts this week on Wednesday and Saturday; Thursday is Track day for which I’ll post the workout. Let’s see how many of the group are in town for the workout and I suggest starting 7:30 or 8 to avoid the heat: no kids in school so it should be easy to get going earlier, no? I also ride with three people mid-morning for their training program.

Reminder: I posted a number of Daily Strength Training minimal workouts to include two to three days per week. If you think, “That’s all there is ?”, remember the effects add up when you’re also continuing with your running or triathlon program. The goal is what is the minimal volume of strength exercise you can include to make gains and not be fatigued.

8/7/19 WEDNESDAY 7:45 am warm-up ( be there!); 8 am we start MADISON AV GYM WORKOUT at Warren’s with Kees.

8/8/19 THURSDAY 7:30 am ? TRACK at COM. Get in a quick warm-up, then the 6 x 20 meter pickups, 2 x 100 (100).

8/10/19 SATURDAY 7:45 am warm-up, 8 am Start for HILL REPEATS/CROSS TRAINING. The workout is on!. Held at Olivet Seminary College off Seminary Drive. Arrive earlier and get in a quick warm-up run, zip up to where I have the exercise stations set up and we’ll get the workout started: four exercise stations interspersed with 4 x 5 reps of hill repeats of various lengths, followed by Loaded Carries, lateral band walks, trap bar deadlifts; no tire pulls. (loading van becoming painful on fractured ankle)

TRAP BAR DEADLIFT: Requires less technique than the barbell deadlift and produces terrific strength benefits for hip, back, legs, and core. It is also easier to get in position , with hips lower to execute the lift with a flatter spine and utilizing a very neutral hand grip-easier on grip.

Hi Folks,

Update on 8/2/19: Saturday Hill Repeats/Cross Training are on with warm-up at 7:45 am and start at 8 am.

7/31/19 WEDNESDAY 7:45 am warm-up/ 8 am start for MADISON AV GYM workout at Warren’s with Kees. The usual mobility exercises interspersed with 5 x 20 KB Swings followed by two rounds of the Circuit, finishing with Deadlifts.

8/1/19 THURSDAY I’ll post a summer TRACK workout and suggest starting at 7 or 7:30 am to avoid the heat! 6 x 20 meter quick turnover pickups; 2 x 100 (100), 2 x 200 (200), 2 x 400 (on 3′ or jog 200), 1 x 600 (200), 2 x 400 (on 3′, or 200), 2 x 200 (200), 2 x100 (100).

8/3/19 SATURDAY 7:45 am warm-up/8 am Start for HILL REPEATS/Cross Training are on at Olivett Seminary College off Seminary Drive. Arrive early, park along Seminary Drive and get in your warm-up run; then meet me at workout area.

Tom O, Elizabeth K, Michelle W, Gerald A, Shirley D, Gayle S, Andy V, Paula V, and two others coming.

TRAINING TIP: Short and sweet Daily Strength Training program

Summer time should give everyone extra daylight and time to get in supplemental training, more specifically strength training to support their endurance activities. Many of us may have let slide a regular lifting, Pilates, yoga or exercise routine to maintain mobility and muscle balance. Add in vacation time, kids at home and more outdoor activities; you’ve likely let the strength program fall to the wayside.

But you can integrate 15′ strength training three to six days per week, so that you “get it in”. Doesn’t have to be a ” go for the burn” workout, simply get it in: it’s included to support your endurance training. There are many pairings you can include; this is just a sample that produces results. The idea is to come away energized from the workout not fatigued because you’re still in the middle of your endurance sport training. Warm-up with KB/KB “Halos” , strap shoulder dislocates, hip bridge, “bird dogs” and some goblet squats. Here’s a small sample to give you an idea what you can include.

Day 1: 3-5 sets of 10-20 KB Swings followed by 3 R/L “Get Ups” ( Turkish Get Ups).

The dynamic KB Swing strengthens the entire posterior side – and develops cardiovascular fitness. The Get Ups are the yang and require a slower deliberate execution placing the body under constant tension while working the right and left sides of the body and is one of the few exercises that connects the upper and lower body in one movement. it should take a full minute to execute one rep: no rushing the movement.

Yes, there are many exercises one can do, when limited by time and you had to pick one exercise – make it the GET -UP working up to five reps each side.

Day 2: DBL KB Swing Cleans to Front Squats 8-5-5. Alternate with pull-ups or Inverted Rows. 8-8-8. Finish with 1′ Plank while adding a 25#, 35# or 45# plate on your upper back.

Day 3: The very important Loaded Carries which are excellent for those easing into a weight training program or those who already participating in endurance sports. They consist of Farmers Carry, Rack Carry and Waiters Carry.

Farmers’ Carry: Do as if carrying two suitcases with erect posture and short quick steps. Work up gradually to carrying half your bodyweight in each hand. Puts the entire body under tension while walking, safely works back/pelvis area, traps, legs, grip and core.

Rack Carry: Two kettlebells held at chest level with knuckles touching puts the upper back from waist to neck under tension building “bracing” strengthen. With two hefty kettlebells this walk will have you breathing like a steam engine!

Waiters Carry: Acclimates you to holding a wait overhead developing shoulder stability. I suggest working with a weight you can hold overhead readily and walk with one or two kettlebells for one minute. Get in several weeks of Waiters Carry prior to a KB pressing program.

(you can alternate days one and three and you have a solid strength program)

Day 4: Same as Day 2.

Day 5: Swings 4 x 15 – 20 alternated with 4 x 5-8 Incline Pushups using a barbell racked at the appropriate height to complete the reps with good form. The higher the bar the easier the pushups are to perform. Can also do regular floor pushups.

Day 6: Inverted Row, 3 x 6-10 reps alternated with Goblet Squats 3 x 6-8 reps. Goblet Squats are a good, simple and effective squat choice that activates the glutes and builds leg strength. It is also mostly self correcting when forced to maintain proper posture. The inverted row gets you on the road to building back strength and carrying them out on bar rack so you can easily adjust the height of the bar to make it easy to execute for reps. As you lower the bar height it becomes more difficult to do the reps. Then the next step is to be able to do pull-ups.

Day 7: KB Swing, 5 x 10-20 reps alternated with Incline Push-Ups, 5 x 6-10 reps. Also include 2 x 1′ Planks interspersed during the reps and sets.

More samples:

“Day 8″: Deadlift with barbell or Trap bar (hex bar) deadlifts 6-4-3 reps alternated with Wipers 20-15-15 reps. The deadlift and trap bar lift is a good all-out power move/lift for strength measurement. Most of our group members enjoy the deadlift as a test of strength. The goal is to simply become familiar with the lift and dial in the movement. Eventually work up to 1.5 times your bodyweight. The hex bar deadlift requires less technique than the barbell deadlift and is similar to squatting down with a flat back and picking up two suitcases.

The Wipers are a variation of leg raises often used in CrossFit competitions and certainly works the abs area while holding a barbell with 145 pounds – or lighter as needed.

“Day 9″ Loaded Carries, each for one minute followed by deadlift 5-3-3; or not. Often just doing the Loaded Carries can be enough.

Hi Folks,

Updated 7/19: SATURDAY HILL Repeats are cancelled: too many folks out of town. Have a good vacation!

Summer schedule continues to be interrupted with so many on vacation this month; including us. We meet daughter and son with their families in Bend, Oregon at Sunriver resort which I have learned is terrific for families.

This week we’ll have our group workout on Wednesday on 7/9 at Warren’s prior to Sandy and I leaving for Oregon for time with our son and daughter’s families. Our first time at SunRiver. No Saturday Hill Repeats: everyone is away!. Have a good vacation. Meanwhile, the group will do next Wednesday, July 16, Madison Ave Gym workout: I have the Circuit cards ready at the gym.

Bagat, age 44 has the National US Masters records from 1500-marathon. He just ran a 2:12:10 marathon in Australia ( 5:01/mile), missing the Olympic qualifying time by 40 seconds. His 1500=3:40.20 ( add about 17 seconds to obtain mile time), Mile in 3:54.9; 2M in 8:17.05; 5K in 13:06.78; 10K in 27:49:35 and the half in 62:00. Remarkable!

7/10/19 WEDNESDAY 7:30 warm-up; 7:45 am start for MADISON AV GYM workout.

7/20/19 SATURDAY ….HILL REPEATS are cancelled due to most folks are out of town.

Hi Folks,

Update on 7/5/19: We will have SATURDAY HILL RPEATS/Cross Training this Saturday with 8 am start ( come to the start warmed up).

Boy, it takes time to come back from an injury and vacation. It is remarkable how much fitness one can lose with forced inactivity for two weeks straight followed by walking when you only have to for four more weeks. The ankle fracture happened on the the fourth day into our bargebike tour trip in Holland. From then on it was keep weight bearing to a minimum and make the most of the travel time. It was still something to see Holland, cousins, get lots of language practice; then get in some biking in Croatia with the Backroads tour. Then we stayed in Montenegro and I was able to get in some careful swimming in warm water – a treat.

We will be upping the ante, i.e., workload on Saturday as some mentioned that it was a bit light, which was done because it was the first Saturday back to this workout. It’s appropriate to get in the all-around fitness training

7/3/19: WEDNESDAY 7:30 warm-up; 7:45 am start. MADISON AV GYM workout at Warren’s with Kees. (Note: you should be okay getting in and out because the Fair opens later in the morning. There will be no parking A frame signs but I think it will be okay because we’re done well before the Fair opens. )

7/6/19 SATURDAY: 7:30 warm-up; 8 am start. the workout is on! HILL REPEATS/Cross Training at Olivett Seminary College, off Seminary Drive. Park along Seminary Drive and get a good twenty minute run in prior to the workout. When you run up to the exercise /start area get in your shoulder warm-up ( halos and stretch band shoulder dislocates), DGB clean and presses; then you’ll be ready for the varied workout.

Hi Folks,

updated on 6/26/19: Saturday Hill Repeats time changed to 8 am start.

Okay, back in town after visiting Holland ( bike/barge tour), Croatia ( multi-adventure), Montenegro, Slovenia. Only had a mishap of slipping off a short steep set of steps on the barge which resulted in an ankle fracture on my 6th day. Oh well, I had to keep a low profile since May 21st when it happened, and got in light biking because that was non-weight bearing which turned out to be less painful. Those first two weeks were tough with the pain when I had to do necessary walking. I have walking boot now, but since it’s been five weeks I am past critical point. Seeing podiatrist on Thursday.

We’ll start with the key Wednesday and Saturday workouts because during the summer we usually drop Th Track due to vacation time and heat. I will be visiting our daughter 7/11-7/17; others will be away also. Tuesday Tempo is on hold also because so many of you are away during July and August.

6/26/19 WEDNESDAY 7:30 am MADISON AV GYM workout with Kees at Warren’s. We’ll get back on track with our 100 swings warm-up/ key mobility exercises; then the Circuit, finishing with deadlifts.

6/29/19 SATURDAY 8 am start! HILL REPEATS/Cross Training. Olivett Seminary College off Seminary Drive. Come earlier to get in warm-up run, then run up the entry road to ( or do the loop) ready to go for the start of the Hill Repeats. We’ll have the usual 4 x 5 reps of hill repeats interspersed with 4 exercise stations. Will help any of you taking part in the Spartan Races as Gerald has been doing this Summer.

Week of 5-13-19 will be out of range for a while

Hi all,

I am typing on one crazy computer± some key strokes give opposite symbols and more. In any case, we are in Holland and met some cousings, tested the waters biking+ you have to have eyes, behind and in front of you to deal with the other bikes, scooters, ebikes and sometimes cars. Bike lanes are almost always separate from car lanes – very cool. The country is flat, but you do have the steady wind off the North Sea, but it is fine. It is amazing to see the numerous bikes parked at each train station!

BTW my FB was hacked with someone posing as me so I haven´t dealt with that yet so pictures come in small batches to some of you to share.

Daylight lasts well into evening so Sandy and I have been dragging tail because we´re retiring too late. The train and tram systems are so handy and they are clean, very much on time i.e., if you´re on time, you´re almost late. We had that with bus tour to and from Keukenhoff where all the tulips are – two minutes late and the bus was pulling away!

The tulip gardens were done but they still had acres of every kind of variety of tulips in plots spread out over the beautiful grounds in addition to pavilions featuring orchids I´ve never seen and then another with numerous kinds of lillies displayed beautifully. A place to go see.

Saturday we will start our barge-bike tour and I doubt we´ll have internet connection for a week as we tour a loop through Holland cycling and barge living. I´ll see if can post some pictures on the site.

Hi Folks,

Updated 5/8/19: Track workout; I’ll likely be there. It is posted for the B & C gps. No Saturday workout due to Mother’s Day weekend.

A reminder that this blog is a way for me to keep my workout groups updated with the weekly workouts, provide training tips (I’m sorry I’ve lost my official articles on Tempo,Cross Training, the Marathon, Supplemental Training, Indoor Training , the “Why” for the training I write up, and more: malware got them and so had to do a new blog).

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea!

DIPSEA: Get used to running from the start of the Dipsea to top of Dynamite and back; to the Rain Forest and back; to top of Cardiac and back. To top of Cardiac and back gives you about 8 miles: a solid training run. It also gives you a long downhill going back to the creek at Muir Woods (acclimate those quads); cross the parking lot and then back up the paved road for a long uphill tempo effort which will be longer than Insult Hill. It will save you time, give you a strong specific practice run, and get you back in time for the day’s activities.

If you’ve been getting in regular mileage get in a double Dipsea practice run by this weekend on next; run it easy, i.e., don’t “hammer ” the downhills. If your mileage is not 30 per week I’d pass on DDipsea workout.

5/7/19 TUESDAY 8:15 am TEMPO if we have four or more for the workout; so LMK if you are joining in. (so far Michelle is in…). Only one responded, so I will cancel tomorrow’s workout.

5/8/19 WEDNESDAY 7:30 am MADISON AV GYM workout at Warren’s with Kees. We’ll get in the mobility/100 swings routine, followed by the Circuit and finish with deadlifts.

5/9/19 THURSDAY 8:15 am TRACK at COM. Let’s see if we have four or more for the workout; I’ll likely see you there for the last workout before leaving for out of town. So far: Maggie F., Eve Pell, Dr. Elmo…More tba. After the usual warm-up:

B gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 150 (50), 2 x 100 (100)… Dipsea bonus: 1 x 800.

C gp: 6 x 20 meters, 2 x 100 (100), 2 x 150 (50), 1 x 200 (200), 1 x 400 (3′), 1 x 200 (200), 2 x 150 (50), 2 x 100 (100).

5/11/19 SATURDAY 7:30 am HILL REPEATS/CROSS TRAINING. They decided no Saturday HR due to Mother’s Day weekend. But Alyce and Michelle will have it the following Saturday and will bring the equipment. I’ve provided the workout routines. They will email the members of the group.