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)…

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.